How to prevent calf thickening after running

There are many benefits of running, such as burning fat, enhancing cardio, accelerating metabolism, relaxing the brain, etc. But many girls avoid running because it makes their calves thicker, which is a pity. In fact, whether running will make the legs thicker depends entirely on how to run, and whether there is good care of the legs after running. In this article, we will introduce how to prevent the calves from getting thicker after running.

Stretching calves

Calf: Achilles tendon, gastrocnemius, halibut muscle, and plantar extension Find a wall, the feet are front and back arch, toes facing forward, the heel to the ground, hands pushing the wall support, you will feel the calf stretch or tight feeling, do this action to pay attention to the heel can not be raised, otherwise the effect of stretching will be discounted, if the legs are too tight people, the span between the front and back of the feet can be smaller. Maintain the action for 30 seconds, change sides. This action in addition to stretching the calves, but also stretch to the plantar fascia, calves are too tight is not just big thick legs, more often the plantar fascia and other foot problems killer, really do a good job of relaxing and stretching the calves, plantar-related problems can often be improved.

Sitting bent knee calf stretch

1. sitting position, stretching the leg to keep the knee bent, two hands holding the forefoot of the stretching leg to maintain balance 2. will be as close to the forefoot to the body, feel the stretching leg calf back side was stretched and soreness, keep stretching action 30-60 seconds, and then change legs, repeat.

Stretching the front side of the thigh

Anterior thighs: quadriceps stretch Hold the back of the foot with your hand, bend the knee and bring the heel closer to the hip, there will be a stretching sensation in the front of the thigh. Maintain the action for 20 seconds, change sides. The quadriceps are explosive muscles that play the role of acceleration when running fast, and the proportion used in long distance running is less, but it has the important task of stabilizing the knee, and having enough quadriceps strength can effectively avoid sports injuries to the knee. This action can be done in addition to after running, but also very suitable for stretching after quadriceps weight training.

Stretching the posterior thighs

Posterior thighs: Posterior leg muscle group Start with a squat, hold your heels with both hands, press your abdomen against your thighs, and slowly lift your hips upward, you will feel the muscles in the back of your thighs gradually tighten and stretch. Do it to the extent that the back of the leg is slightly tight, do not force the legs straight; abdomen should try to tighten with the front side of the thighs, the stretching effect is better. This action can stretch to the rear of the leg muscle group that is usually less stretched, the rear of the leg muscle group in running plays a key role in lifting the leg and pace of conversion, and compared to the quadriceps, is a large range and not easy to fatigue the muscle group, do more exercise and stretching of this muscle group, can reduce the burden on the calf, running will also be more relaxed and efficient.

How to run to prevent calf thickening

The correct running posture is to use the strength of the pelvis as the center of the core muscle group to drive the legs forward, rather than the legs to drive the body forward, the correct running posture can effectively prevent the calves from becoming thick: the upper body relaxed upright, slightly leaning forward, the upper body relaxed upright, slightly leaning forward. The upper body is relaxed and upright, slightly leaning forward, not hunched over. head and neck in a straight line with the upper body, do not hunch or lean backwards. Arms in the waist position, swing close to the body, do not deliberately too high. Avoid swinging outward when swinging backward. Lightly clenching empty fists with both hands. Land on the front edge of the feet, landing softly and loosely, following the inside of the road, swinging backwards with the thighs. Lift the legs in rhythm with the swing of the arms. The feet should not be inward or outward, as this will cause knee pain.