What to do if your legs ache after exercise

Recently, many people have experienced leg pain after exercise. In fact, this is a normal reaction of our body. The main reason is that we lack physical exercise for a long time. Once we exercise excessively, leg pain will occur. We don’t need to worry about this situation. We can take appropriate relief methods in time. Let us understand what to do if our legs hurt after exercise.

1. Cold compress in the early stage

Immediately after exercise, use an ice pack to cool the target muscles for training. Generally, the cold compress lasts for 10 to 15 minutes. Place clothing or towels between the ice pack and the skin to prevent frostbite.

2. Nutritional supplements

Consuming a large amount of carbohydrates within 2 hours after exercise can help restore muscle glycogen levels, so you should have a meal within 2 hours after training. If you don't exercise much, you don't need to take supplements. Just make sure to replenish carbohydrates at the right time, eat more fruits and vegetables, and supplement food protein.

3. Strengthen stretching

Stretch the sore muscles 12 hours after exercise or while training other items the next day.

4. Acid removal training

Acid removal training is the training to remove excess lactic acid from muscles. The location of muscle soreness after training varies due to different training methods, so the acid-removal training methods for different muscle soreness are also different. Let me give you a practical example of the sore thigh muscles that often occur the day after your first mountain climb.

Specific method: squat with support + quadriceps stretch.

5. Post-massage

Massage targeted muscles and soft tissues 48 hours after exercise. Do not massage the targeted muscles and soft tissues immediately after a workout. The reason is similar to the principle of not applying hot compress immediately after exercise. Immediate massage will increase the damage to the muscle microstructure, increase the harm to the body, and slow down the recovery process.

6. Hot compress in the later stage

72 hours after training, heat compresses can be used to accelerate blood flow to remove excess lactic acid and other metabolites around the healing tissues, and to bring fresh blood rich in nutrients and oxygen to the target muscles, providing more nutrients for super recovery.

Learn in advance what to do if your legs hurt after exercise. When we have similar problems ourselves, we can relieve them in a timely and effective manner, and the effect is very obvious. I already exercise every day, which can effectively avoid similar situations. Don't exercise excessively when you exercise for the first time.