1, do not exercise for a long time
Due to the lack of exercise for more than one month (for more than one month), the body undergoes the first major exercise, especially exercise that consumes leg strength , such as trekking and climbing . This can cause lactic acid to accumulate in the body and cause pain in the lower leg, usually on the second day. It shows that it will be very difficult to get down the stairs at this time.
2, wrong shoes to wear
Shoes that are too hard and do not fit, or do not wear suitable shoes for hiking or climbing, can cause relatively large support pressure on the feet and can cause or aggravate soreness in the lower legs. If you go to participate in outdoor climbing and other sports, devaluation of hiking shoes, followed by travel shoes, do not recommend wearing shoes, high heels and other shoes.
3, calf muscle tension
During the mountaineering process, the muscles in the legs are very heavy. For a long time in the environment of anaerobic exercise, a large amount of creatine lactate is produced, resulting in soreness of the leg muscles. The mountain climbing exercise is roughly like this: When you go uphill, you use the thigh muscles and you feel sour. The calf muscles are in a very tense state when they go down, so they are in pain.
1, finishing activities
Sports cause a series of physiological reactions to the human body. These reactions do not disappear as soon as the movement ceases. Suddenly stopping the exercise without finishing activities not only affects the supplementation of oxygen, but also affects the return of venous blood, which in turn affects the volume of cardiac delivery, resulting in temporary brain anemia, blood pressure and other undesirable phenomena.
The finishing activities after exercise have a good effect on eliminating fatigue and promoting the recovery of physical strength. Finishing activities should generally include deep breathing exercises and moderate exercise. The amount should not be too large. The muscles should be actively relaxed and the body gradually returned to a quiet state.
1 Stand with your body and lift both arms to your chest, parallel to back, until the arms are parallel (more than twice). Then straighten the arms to the right and left sides, respectively, and do not go extremely slow and fast (more than twice). Lift up and straighten your arm and try to do it well (more than twice). The last is to straighten down, the same two more times (the above is a simple way of stretching) a total of 4 steps, do two times per step, exactly one 8 beat can be done, remember to do more.
2 lunge leg press. First of all, the body stood up and took one step forward. Bend your left leg at the knee and try to keep your right leg straight. Press your hand on your left leg and press your body forward. After finishing a 8 beats, go to behind you, place your hands on your right leg, press your body forwards, continue to press one 8 beats, and practice as many times.
3 side pressure leg. After squatting down, stretch out one leg and keep a vertical angle with the other leg that you are crouching on. Stretch your legs, place your arms flat, and close your hands together. The body relies on the strength of your legs to squat, making 8 shots in total. Do it several more times.
4 High leg lift. In a very short period of time, bouncing in the field, the two legs quickly exchanged, the hands and arms should be fast, and the legs should be raised as much as possible.
5 After lying in the middle and long-distance running, you can sit on the mat and raise your legs to shake. This can promote the return of blood and improve the blood supply, which is of positive significance for eliminating fatigue.
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