Just soak or shower the moving muscles
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They are not only rich in vitamins, minerals and trace elements, but also have strong antioxidant and anti-inflammatory effects
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Overcome today’s pain, tomorrow is a stronger self! Source: Zhengbao run club assembly: Li Yuyi is concerned about the 10000 coaches program
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Delayed muscle soreness (DOMS) is a kind of dull pain that affects muscle activity
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It usually subsides after three to five days; Generally, you can continue to run if you can tolerate the pain
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For example, sedentary people suddenly want to run for 5K, joggers run an interval class on a whim every day, and people who are used to road running participate in climbing cross-country race for the first time..
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“Those who can’t kill me will make me strong.” the muscle pain after training exists for us
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However, there is no need to worry too much about this pain
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Although delayed muscle pain often “harasses” runners, its appearance often means our efforts
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Fascia is a dense and tough tissue that wraps the muscles and bones covering our whole body
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In the case of adhering to systematic training, in addition to participating in competition, only a few high-intensity training in daily life will produce uncomfortable muscle soreness
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The two are carried out alternately to achieve a “pump” effect and promote blood circulation
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I can’t massage myself and I can’t get down
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The best way to give some fresh blood to tired muscles is to do some mild activities, even if it’s just a half-hour walk, which will help the body recover
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After running a complete horse, delayed muscle soreness is almost “treated equally” We have to patronize the players in all levels, because the physical effort on the day of the competition is beyond the scope of normal training
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After running the stairs the next day after the marathon, the gym squatted its legs, forgot to squat down and tie its shoelaces the next day, abused its belly, and sneezed the next day..
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Compared with professional players, the process of physical recovery after training is greatly reduced
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The main impact of DOMS on us is muscle pain and stiffness, which affects continuous training and brings inconvenience in life
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In fact, every runner must experience it
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Of course, rolling the foam shaft at the site of pain will be more “acid and refreshing”, and moderate control is not the more painful it is, the better it is
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The rolling of foam axis can relieve this tension, promote blood circulation and accelerate the regression of inflammation
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As amateurs, we have no conditional resources and lack energy and time
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03 Cold and hot water bath although there are some disputes about the impact of “ice bath” on the recovery of endurance athletes, we still often see the world’s top long-distance runners share photos of pain in ice water after training on social networks
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Massage promotes recovery by releasing the pressure of fascia and muscles
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For us, trying ice bath lacks conditions and courage
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It occurs, intensifies and lasts for a period of time within 24-48 hours after hard exercise
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To prevent muscle soreness, eat foods rich in antioxidants before exercise
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Cherry, which is on the market in large quantities, is also a fruit with excellent anti-inflammatory function
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04 Active rest is rare for excellent athletes to be completely inactive in a day
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We can eat antioxidants through diet
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Start with hot water for 2 minutes, and then turn to cold water for 1 minute, alternating 3 to 6 times
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Running enthusiasts, iron rolling enthusiasts, ball lovers..
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It is not recommended to continue to insist when it is more serious, but you should combine other methods to accelerate the recovery process
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01 Professional sports teams are equipped with professional physiotherapists, and high level amateurs will be asked to massage professionally at their own expense
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Although the so-called “acid removal run” after a marathon may not be able to remove acid, it’s not a good idea to stay still
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It is usually not related to injury, and the pain is also different from injury
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When high-intensity exercise leads to serious muscle fiber damage and inflammation, the fascia loses flexibility and becomes tight and limited
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Hot water bath makes blood vessels relax and cold water bath makes blood vessels contract
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At this time, the foam shaft can be said to be the runner’s artifact, and the use of foam shaft can generate enough strength and reach the body parts which can not be reached by itself
. compression sleeve shin splints
There is a firmness in the appearance of slowly “moving” in the subway stairs
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Berry fruits are very beneficial to runners
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The official account is getting more information on the coach plan and running knowledge.
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02 antioxidant and anti-inflammatory diet during high-intensity exercise, a large number of free radicals are produced due to oxidative stress, which will hinder cell repair if not cleared in time
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Almost all kinds of sports experts are familiar with delayed muscle soreness
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The cause of DOMS is very simple, that is, the body suddenly has an inappropriate activity intensity
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You don’t have to do it all over the body
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Well, there is a simpler way – hot and cold water bath
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After a marathon, if your legs are not sour, you always feel that you are missing something
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People who understand these experiences will frown when they see them, which is often described by runners as “sour”
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Severe muscle soreness is more common in novices without running habits and runners who have just started to resume training after stopping running for a period of time
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