After outdoor climbing and mountaineering, how is the leg muscle aching to return a responsibility?

Outdoor exercise is the best form of physical exercise, but after mountaineering and mountain climbing, especially after the steps of the hiking scenic spot, many people feel that their legs are

so sore that they don't want to walk, and even their legs tremble at every step.

If you ignore it, the pain will go away naturally in a few days.

What on earth is going on?

How to reduce leg muscle soreness??

First, the cause of leg muscle soreness.

First of all, it should be clear that this is a normal natural physiological phenomenon; secondly, the exercise intensity is high, which belongs to a reaction of exercise fatigue; third, the body will produce a product called "lactic acid" after exercise.

After super-intensive hiking and mountaineering, the arrangement of muscle fibers changes, forming "lactic acid". If "lactic acid" cannot be excreted in time, the muscles will continue to ache.

Second, the sore part of the leg muscle.

After intensive mountaineering, the two parts of leg muscle soreness are the muscle in front of the thigh (called quadriceps femoris) and the muscle of calf (called gastrocnemius).

If your leg muscle strength is stronger, or if you often climb a mountain with good flexibility, this kind of soreness will not occur.

Third, how to relieve leg muscle soreness.

1, more rest: rest can slow down the phenomenon of muscle soreness, more rest can also link fatigue and promote blood circulation, accelerate the elimination of metabolic lactic acid, make it return to normal.

2, medication: you can choose Futalin ointment, Yunnan Baiyao, safflower oil and other relaxing muscles and activating collaterals ointment to relieve muscle soreness.

3. Massage: massage the sore part of the muscle to relax the sore part of the muscle, promote the blood circulation, speed up the decomposition of lactic acid, and slow down the degree of muscle soreness.

4. Hot compress: use hot towels for hot compress on sore muscles to promote blood circulation, speed up metabolism and relieve pain caused by muscle soreness.

5. If you are sore all over, simply going to a hot bath is also a very effective way to relieve muscle soreness.

Fourth, how to avoid leg muscle soreness and trembling after fatigue.

1. Pay attention to the intensity in the process of outdoor climbing and mountaineering, do not consume too much physical strength, lest the muscle soreness lasts too long, affecting the normal life rest.

2, exercise the "quadriceps" muscles in front of the thigh, often do squats, arrow squats or lunge squats.

3, exercise calf "gastrocnemius" muscles, jump rope, the body stands on tiptoe, that is, tiptoe to the ground, heel as high as possible, stand on tiptoe to put down, do repeatedly.

Fifth, how to relieve leg muscle soreness during exercise.

4, Knee pads can be worn when climbing, which can effectively protect the knee joint and avoid the injury of the anterior and posterior cruciate ligament and the medial and lateral collateral ligament caused by the

excessive movement of the knee joint. At the same time, it can also strengthen the role of keeping warm, especially in rainy days, which can effectively relieve the pain caused by temperature changes.

1. During exercise, the loss of minerals will also accelerate the soreness of leg muscles, so it is necessary to replenish potassium in time, such as eating bananas, watermelons, grapefruit, oranges and other fruits.

2. In the process of outdoor sports, timely replenishment of water is also very necessary.

3. Both limb stretching and leg muscle massage can relieve soreness.