How to reduce thigh pain after strenuous exercise?

Those of us who have done strenuous exercise may have had this experience: after exercise, such as long-distance running, mountain climbing, playing ball for a long time, etc., we will feel severe soreness and swelling in the thighs. After resting for a night, we will feel leg pain the next day, and sometimes even walking will be restricted. So, is there any way to relieve the thigh pain caused by strenuous exercise?

1. Cold compress in the early stage

Immediately after heavy weight training, use ice packs to cool the target muscles. Generally, the cold compress lasts for 10 to 15 minutes. Place clothing or towels between the ice pack and the skin to prevent frostbite. Or a cold shower.

2. Nutritional supplements

Consuming a large amount of carbohydrates within 2 hours after training can help restore muscle glycogen levels, so you should have a meal within 2 hours after training.

There is no need to take supplements for general fitness training. Just make sure to replenish carbohydrates in a timely manner, eat more fruits and vegetables, and supplement food protein.

3. Strengthen stretching

It is mainly to stretch the sore muscles 12 hours after training, or when training other items the next day.

4. Acid removal training

Acid removal training is the training to remove excess lactic acid from muscles.

The principle of acid removal training: use slow muscle movements throughout the entire range to increase blood circulation in the painful area, especially to increase blood circulation deep in the muscles in the painful area, clear out lactic acid accumulated in the leg muscles, and ultimately achieve the purpose of relieving pain and increasing recovery speed.

5. Post-massage

Do not massage the targeted muscles and soft tissues immediately after training. 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

6. Hot compress in the later stage

Hot compresses can be used to accelerate blood flow to remove excess lactic acid and other metabolites around the healed tissue, and bring fresh blood rich in nutrients and oxygen to the target muscles, providing more nutrients for super recovery.

When you do strenuous exercise, the oxygen your leg muscles need is not supplied in sufficient quantities, and you will feel leg soreness. However, if you warm up well before exercise and do massage, stretching, hot compress, etc. after exercise to promote blood circulation in the legs, you can relieve leg pain caused by strenuous exercise.