What should you do if your thighs hurt after long jump exercise for the first time?
Massage
During the long jump, excessive strain on the muscles in the legs can cause thigh pain. Proper kneading and massage can help relieve muscle soreness. So, when your thighs hurt, you can massage your legs for 15 minutes every hour. For better results, you can use soothing ointments for muscles and bones.
Hot Compress
Hot compress promotes blood circulation and helps relieve muscle fatigue. After long jump exercise, it is best to apply a hot towel to the thighs and soak your feet in hot water for about 20 minutes. This can alleviate thigh pain.
Stretching Exercises
If thigh pain is caused by excessive exercise, doing appropriate stretching exercises can help alleviate the pain. Hold the stretch position for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day can help relieve thigh pain.
Methods:
1. Stretch out your right arm. If you have poor balance, you can also hold onto a chair with your right hand. Grab your left foot with your left hand and slowly lift it to hip height, preferably with your heel against your buttocks. Keep your knees tightly together. You will feel a stretch in the front of your thigh. Hold this position for 20-30 seconds, then switch sides.
2. Take a step forward with your left leg, with your heel touching the ground and your toes pointing towards the ceiling. Bend your right knee and gently lean forward with your upper body, lifting your buttocks. Hold for 20-30 seconds, then switch sides and repeat with the other leg.
Cold Compress
If you pulled a muscle in your leg due to excessive intensity during long jump, causing thigh pain, after stopping the exercise, place a towel on the stretched leg muscle and put ice cubes in a plastic bag, then place it on top of the towel for cold compress. It is best to cold compress for half an hour, repeat several times a day. This can significantly alleviate thigh pain.
Supplement Calcium
Some people experience thigh pain due to calcium deficiency. Therefore, these people need to supplement high-calcium foods in their daily lives, such as milk, walnuts, bone soup, spinach, etc. Additionally, it is also recommended to get some sun exposure whenever possible, as it can promote calcium absorption.
Rest More
If thigh pain is caused by excessive exercise, muscle fatigue, or accumulation of lactic acid, resting can help alleviate thigh soreness and promote blood circulation, speeding up the removal of metabolic waste. So, after long jump exercise, it is recommended to rest for a few days, which can relieve leg fatigue.
How to Prevent Thigh Pain After Long Jump
Regular exercise can prevent thigh pain after long jump. It is best to gradually increase your exercise intensity and listen to your body. Before long jump exercise, it is advisable to warm up and stretch your joints to prevent thigh pain.
