Girls love sports! 3 tips to avoid iron legs

Sports awareness is on the rise. Taking advantage of after get off work or weekends to go hiking, cycling, and participating in road running activities... these are manifestations of modern girls' love for their own health. However, this may also lead to "small problems" after exercise. The most common symptoms after strenuous exercise are muscle soreness and strain. The former is caused by excessive accumulation of lactic acid (also known as iron legs), which can recover on its own in about 3 to 5 days; strains can last up to 1 to 2 weeks, with fixed pain points, bruising, swelling or fever, and require treatment by a doctor. How to avoid these sports injuries? Here are 3 sports tips that you must know:

1. Extend the warm-up training time

Professional physical fitness teacher Vicky Hong said that exercise should be moderate and not excessive. The "24-hour principle" is a very effective self-monitoring method for beginners. If the body soreness and discomfort exceed the tolerable range the day after exercise, it means that the amount of exercise the day before was too much; if there is no soreness the next day, you can consider increasing the amount of training slightly. Only by adhering to a step-by-step approach can you create long-term exercise effects and establish regular exercise habits, and your body will naturally not feel sore due to exercise. If you are going to participate in road running or other sports, you should start preparing for warm-up training two weeks in advance to avoid a sudden increase in the amount of exercise on the day, which will lead to excessive stimulation and soreness in the body.

2. Don’t forget to cool down after intense exercise

Do not stop immediately after intense exercise. Instead, reduce the intensity slowly and do some simple, gentle aerobic exercises, such as jogging, walking, yoga, etc. These aerobic activities with low joint stimulation can resynthesize the lactic acid formed in the body into energy and metabolize it, reducing its accumulation in the muscles. For example, after a road run, you can choose to walk or ride a bike home instead of stopping the activity immediately.

3. Secret tips to relieve pain after leg training

If your legs are already sore, you should rest more, drink more water, massage more, and do reverse stretching to lengthen the muscles that have shortened during exercise; supplement your diet with more electrolytes (sports drinks), potassium ions (bananas), sugar, vitamin C... all of which can reduce tissue inflammation.

Teacher Vicky suggested walking in the swimming pool to reduce excessive contraction of muscles through the buoyancy of water. The water flow resistance generated when walking is equivalent to massaging the muscles. It can calm muscles and reduce inflammation better than water with a lower temperature than body temperature. Other moderate light activities can also increase blood circulation, reduce muscle tightness, and accelerate the elimination of lactic acid. If it is inconvenient to go to the swimming pool, you can also soak your sore feet in hot water at home to relax your muscles, speed up blood circulation in the muscles, and help metabolize waste.

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