What should I do if my calf muscles become sore after exercise?

I remember taking an 800-meter test in college, and many of my classmates had unbearable sore calf muscles after running. I believe that many people now have such experiences. The main reason for this phenomenon is our lack of exercise. It is normal to have sore calf muscles after an occasional strenuous exercise. So what should we do to relieve the muscle soreness after exercise?

1. Relax after exercise. After exercise, you can lie on a sponge pad or rattan mat to rest for a while. When lying flat, your feet should be placed slightly higher than your head, or at the same height as your head. Never lie on the steamy ground. After resting for a while, you can do headstand or wall handstand for 3-10 seconds. You can do it several times. This is good for blood flow back to the heart from the lower limbs. Then shake your limbs, first shaking and patting your thighs or upper arms, and then shaking your calves or forearms.

2. Massage after exercise is an important means to eliminate fatigue. The main massage techniques include shaking, acupressure, kneading, tapping, and pushing.

3. Exercise arrangements should be reasonable. After a period of exercise, the muscle soreness that originally occurred will be less severe with less exercise. And the performance is specific. For example, downhill exercise can reduce muscle soreness caused by downhill exercise after a period of training.

4. Warm the area and apply medication. Soaking in warm water after a workout can help relieve muscle soreness. Topical oils, pastes, or rubs may also relieve pain.

5. Stretching exercises can relieve muscle soreness. Stretching muscles can accelerate muscle relaxation and relieve antagonist muscles, which helps the recovery of tense muscles. This muscle stretching exercise also lays the foundation for preventing strains during exercise.

6. Do a good job of warm-up and cool-down during exercise. Adequate warm-up and proper cool-down can help prevent or reduce muscle soreness.

For friends who experience muscle discomfort after exercise, if this phenomenon cannot be eliminated in the short term, you might as well try the method given by the editor. I believe it will be very helpful to you. However, the editor recommends that friends who do not exercise regularly should choose to do some warm-up exercises before you decide to exercise, which can effectively relieve physical discomfort.