After exercise, you don’t have to worry about “destroying and growing” your muscles

Many office workers usually sit for long periods of time in the office and only have time to go hiking or do weight training on weekends. However, the loose fat that has not been moved for a long time often cannot withstand the intensity of exercise, and they often have iron legs that make it difficult for them to even walk or lift their legs. Rehabilitation doctors say that when iron legs occur, it usually means that the muscles are undergoing a growth phase of "destruction and re-growth". With proper rest, massage, stretching, hot compresses and gentle exercises, as well as adequate nutritional supplements, the condition will usually improve in about a week.

If you don't exercise enough on a regular basis, and once you over-exercise and the intensity of the exercise exceeds what your muscles can bear, some people will develop iron legs a few days after exercising.

Dr. Du Yucai, director of the rehabilitation department at the Zhongxiao branch of Taipei Municipal United Hospital, said that acute muscle soreness, which is common in people who exercise regularly, is usually related to muscle fatigue and lactic acid accumulation. However, if you do not exercise regularly and suddenly exercise too much, and the exercise intensity exceeds the capacity of your muscles, you will feel sore and weak a few days after the exercise, and it may even be so severe that it is difficult to walk or lift your legs. This is commonly known as iron legs, and the professional term is "delayed onset muscle soreness" (DOMS).

Long-term eccentric exercise such as walking down stairs or going down a hill can easily cause leg strain

People who usually engage in "eccentric exercise" are more likely to suffer from iron legs. If muscles are compared to springs, "concentric motion" means that the muscles (springs) shorten when force is applied, and "eccentric motion" means that the muscles (springs) lengthen when force is applied.

Take squatting as an example. For the quadriceps on the front of the thigh, the largest muscle in the body, exerting force to stand up is "concentric movement", and squatting down slowly and supporting the body with muscles to prevent it from falling freely with gravity is "eccentric movement". "Eccentric exercise" is common in long-term walking down stairs or hills or weight training.

Minor muscle soreness without worrying about "destroying regrowth" to increase muscle

Director Du Yucai pointed out that resistance exercise can cause muscles to "be injured → repaired → regenerated → rearranged", and this whole process is commonly known as "destruction and regrowth", which is one of the core concepts of strength training. When the intensity of exercise is slightly higher than the load on the muscles but not high enough to damage the tendons, ligaments and other structures, the muscle's repair and growth mechanism will be activated. Combined with adequate nutritional supplements and proper rest, the next round of training will lead to better growth in muscle strength and muscle mass, thus forming a virtuous circle.

Usually, engaging in appropriate eccentric exercise can cause muscles to "break down and grow again", and muscle strength and muscle mass will grow better than before.

The iron leg will get better after a week of moderate rest

Delayed onset muscle soreness (delayed muscle soreness) will be felt 24 to 72 hours after exercise. No special treatment is required. Proper rest, massage, stretching, hot compress and gentle exercise will improve in about a week. If your symptoms do not improve after rest or if they worsen, or even affect your daily life functions such as squatting, kneeling, walking, running, and jumping, you should seek evaluation from a professional physician and receive treatment.

Exercise regularly and build muscle strength to say goodbye to iron legs

Director Du reminds that if you want to avoid iron legs, you should exercise regularly. In addition to aerobic exercises such as walking, climbing, swimming, running, and cycling, you should also train your muscle strength and develop good exercise habits. Warm up before exercise and stretch after exercise, so that your muscles will not easily become sore and say goodbye to iron legs!