How to do after climbing calf muscle soreness

As the weather warms up, many people can't resist going out for some exercise, and hiking is the ideal outdoor sport. You don't need complicated exercise tools, but you can also see the beautiful scenery and breathe in the fresh air. But after climbing there are always a lot of after-effects, such as calf muscle pain, the next day up and down the stairs, walking and bending are affected, what is going on? How to do after climbing calf muscle soreness?

What happened to the sore calf muscles after climbing?

Calf muscle soreness after 24 hours of climbing is called "delayed muscle soreness" in sports medicine, and the soreness usually reaches its peak in 24-72 hours, and the pain basically disappears after 5-7 days. In addition to soreness, there is also muscle stiffness, with only pressure pain in mild cases and muscle swelling in severe cases, which hinders movement. Most people believe that too little usual exercise and sudden climbing will make the calf muscles excessive, thus causing muscle soreness. The reasons for this are. 1, the sharp increase in the tension and elasticity of the calf muscles can cause physical damage to the structural components of the muscles. 2, the increase in metabolism of the legs, metabolic waste increases the toxicity of the tissue. 3, the neural regulation of the muscle is changed, so that the calf muscle spasm occurs and causes soreness and pain.

How to do after climbing calf muscle soreness

Massage to relax the muscles

After climbing, calf muscles will continue to be tense and stiff, massage can relax the muscles to prevent calf pain the next day, but also to avoid climbing calves long muscle mass affect the leg shape. Therefore, climbing back to the best massage calf 15 minutes.

Cold compress within 12 hours

Muscle soreness does not appear immediately after climbing, but usually after 24 hours. If you usually have little exercise, you can apply a cold compress immediately after coming back to lower the tissue temperature and reduce metabolic waste in order to avoid great soreness the next day.

Hot compress to relieve calf soreness

Hot compress can promote blood circulation and relieve muscle fatigue. If after cold compresses and massage, there is still sore calf muscles, you can use a hot towel for 10 minutes in the morning and evening to relieve.

Soak feet to relieve soreness

There are many acupuncture points on the bottom of the feet, and frequent foot soaks can stimulate the acupuncture points on the bottom of the feet and promote blood circulation in the legs. Not only can it help metabolic waste to be discharged quickly from the body, but also accelerate the repair of damaged muscle tissue.

Apply turpentine to relieve

Turpentine oil can be applied to sore calf muscles. It has strong penetrating power and can penetrate into deep muscle tissues to promote blood circulation and help fast recovery. It is suitable for alleviating rheumatic pain, joint pain, muscle pain and neuralgia, etc.

High calcium diet regimen

Due to the lack of calcium, many people also experience muscle spasms and soreness after climbing, so you can supplement more high-calcium foods, such as milk, spinach, bone broth, walnuts and so on. In addition, more sunshine can also promote calcium absorption.