How to relieve leg pain after long-distance running How to relieve leg pain after excessive exercise

Nowadays, the marathon is becoming more and more popular, which means that more and more people are starting to participate in such activities, but not every runner who participates is always in the running, often after participating in the whole body will feel sore, in order to avoid such a situation, so in the post-race recovery more need to put some effort, so by following the different times after running a horse, should arrange different recovery actions, to let the body get The best rest and repair.

24 hours after running

After finishing the race, do leg lifts every 15-20 minutes so that the blood accumulated at the end of the feet can be accelerated through the help of gravity to help metabolize the bad blood substances, and add ice packs to reduce the swelling and delayed pain of the feet. The diet should be complete with protein, carbohydrates, electrolytes and water. Choose foods rich in Omega 3 wild salmon and flaxseed. Berries with antioxidant power. Skim milk or Greek yogurt for fast-digesting carbohydrates and proteins. Protein-rich chicken and steamed beans. Potassium-rich bananas and peppers, which fight free radicals, help repair and reduce inflammation, are all good ingredients.

Within 48 hours after the run

You can start to do some simple stretching and massage, for the parts that feel more pain or soreness, you should use slow stretching and massage to help recovery. After the massage, you should also help the metabolism of your feet by slow walking and lifting your feet properly. If your feet are still quite painful, you can use some anti-inflammatory creams to help reduce inflammation.

Within 72 hours after running

In the 72 hours after the race, the body's adrenaline has almost receded, delayed soreness will begin to appear, resulting in some bad emotions, this time should be said for the event is still fresh in the memory, quickly record the marathon preparation and performance, what is done well, or what is not perfect in this performance, through these records can quickly allow you to transfer these Physical discomfort and bad emotions.

3 days after the run

This is the time when your body needs the most rest to help it recover, and the best way to do this is to increase the amount of sleep you get to help you repair. You can also start to do some easy exercises at this time, such as walking, swimming or doing yoga and cycling, and keep hydrated, but do not start running yet. Use these easy exercises to help the body circulate, metabolize the toxins that remain in the body, and maintain muscle flexibility. You can also start to do some deep massage and stretching, or do a more complete ice pack to achieve the best repair effect.

6 days after the run

After 6 days of rest, stretching, massage, complete nutrition and hydration, recovery exercises and ice packs, you can finally start some easy and slow running training, and then return to running training, do not demand too much intensity for yourself, just slowly find the feeling of running first, so as not to be too hasty, but let the previous recovery is wasted.