How to do muscle soreness after running

April 3, 2023

The runners know that when they start running they all experience a period of muscle soreness, and some even experience muscle soreness for a few days after running to the point where they can't walk normally. In fact, this is caused by the massive accumulation of lactic acid. What can we do to quickly relieve muscle soreness after running?

Rest more

When muscle soreness occurs after running, we might as well stop exercising and let the body rest. Because lactic acid can be self-metabolized, rest for a few days to let the body's lactic acid metabolize itself, generally about 5 days to be able to relieve muscle soreness.

Stretching the muscles

When muscle soreness occurs after running, we can stretch the body muscles. This can help accelerate the relaxation of tense muscles and has a good effect on relieving muscle soreness. Do this to stretch the front of the thighs: Stretchers grab a fixed object with one hand to keep the body balanced, grab the back of the foot on the same side with the other hand and stretch slowly and forcefully towards the hip, hold for 15 seconds and then switch to the other side. Do this to stretch the calf belly: Stretchers grasp the fixings with both hands to keep the body leaning forward, stand with the feet in front and behind, keeping the front foot bent at the knee and the back foot taut. Then let the center slowly move forward, keeping the back foot always taut and stretching the calf muscles, and then switch to the other side.

Massage and relaxation

After running muscle soreness may be effective massage on the sore parts can help promote muscle blood circulation, relax the muscles while accelerating the decomposition of lactic acid. How to do: you can use the palm of your hand to knead the sore parts, but also with the active oil, safflower oil and other massage, can accelerate blood circulation, relieve muscle soreness.

Local hot compress

After running muscle soreness may be hot compresses on the sore parts, can promote blood circulation, improve metabolism, accelerate muscle soreness relief and recovery. How to do it: put a hot towel or hot water bag on the sore muscle area for hot compresses.

Padding the legs

After running muscle soreness we can lie down and use something to pad the feet high to promote the return of lactic acid to the parts of the blood circulation faster to achieve rapid decomposition, thus helping to relieve soreness. How to do: you can use a pad, a simple way is to sleep with two pillows to pad the legs high.

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