What to do if your legs hurt after climbing a mountain? “Lung Step Leg Stretching” is effective

Outdoor sports are popular among many people. For those who lack exercise in their daily life, strenuous exercise, especially mountain climbing, will make them feel sore all over their body if they do it occasionally without adjusting the rhythm, especially in their legs. Why do my legs hurt after climbing?

Expert introduction mainly Since muscle soreness is caused by muscle movement exceeding the amount of exercise it can withstand, strenuous exercise increases anaerobic glycolysis, leading to the accumulation of a large amount of lactic acid in the body. I usually just feel tired on the day, and the next day I feel sore all over, especially in the calf muscles. However, muscle glycogen cannot be completely oxidized and decomposed to provide ATP, so a part of it is incompletely decomposed to produce lactic acid. A large amount of lactic acid accumulates in the muscles, causing body aches in the following days. Some people even have difficulty lifting their legs to walk. So how can we better deal with leg pain after climbing ?

To deal with leg pain after climbing, sleeping is the best way to relieve it. After climbing, a good rest can relieve muscle soreness, accelerate the excretion of metabolic products and restore them to normal.

During this period, applying hot towels to the sore muscles can promote blood circulation and relieve pain. Zhang Qingsong, director of the Department of Sports Medicine, recommends that the water temperature should be between 30℃ and 40℃. After getting home from get off work, you can do some jogging to keep your heart rate high and accelerate the excretion of lactic acid. 20 to 30 minutes a day is enough.

If you don't have time to rest, you can do stretching exercises during your free time at work. Zhang Qingsong recommends the "lung step leg stretch". Stand up straight, take a step forward with your left leg, bend your left leg at the knee, try to keep your right leg straight, put your hands on your left leg, and press your body forward. After pressing for 8 beats, turn behind you, place both hands on your right leg, and press forward in the same way. Continue pressing for 8 beats. Practice this several times more. This will speed up your recovery and you don't need to take any medication.

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