5 stretches to learn how to do "iron legs"! To deal with "iron legs" super effective

The next day after lower limb training or running, walking, sitting in a chair or even sitting on the toilet instantly "woo-hoo ~", pain immediately to the legs, the feeling of iron legs really uncomfortable, what can be done to prevent or relieve? Just learn the following steps, easy to say goodbye to iron legs.

Have you ever heard of "exercise is looking for pain"? If you are like the editor and the frequency of sports training is very irregular, or usually do not exercise suddenly up to run, then you will certainly feel the next day, the third day ... iron leg, if you want to avoid looking for pain, to know how to come from the leg? Do you still want to exercise when you are sore? The following four common problems shared to the iron leg rookie.

1. Why is iron leg?

Delayed onset muscle soreness (DOMS) occurs in the lower extremities and is commonly known as iron leg, mostly occurs 24 hours after exercise, especially when the muscles have been "eccentrically contracted" such as: squatting and squatting, walking down a steep slope with extended legs...etc. The intensity of the exercise causes damage to the muscle fibers, inflammation and heat, which in turn causes pain and discomfort.

2. Once the iron leg can not exercise?

This is of course the wrong concept, when the muscle fibers are damaged without proper stretching, the uncomfortable feeling will last longer, it is recommended that we still carry out lower intensity exercise, such as weight reduction, group reduction or heavy training for cardio, through continuous exercise to accelerate recovery, muscle can also continue to build oh! In addition, in the state of iron legs, try not to take painkillers, or carefully assess the dosage to avoid unknowingly over-exercising, thus causing more serious damage to the body.

3. Do I need to see a doctor for iron legs?

The best way to relieve the condition is to stretch, apply heat, massage and get enough protein. However, when the pain does not subside for more than a week, or even becomes more painful, you should immediately go to a clinic or hospital for examination.

4. How to prevent iron leg?

In the case of high-speed emergency braking, it will hurt the tires and brakes, muscles, too, after intense exercise suddenly stopped on the body's burden will be great, so the main sports training is completed, to do muscle relaxation, continue to do the original action, but reduce the intensity or speed. Before the end of the exercise, to fully stretch, relax, so that muscle elasticity can reduce the chance of iron leg oh!

5. Tips to relieve iron leg discomfort

If the iron leg condition still occurs, these 5 moves to effectively relieve.

Iron leg stretching movement 1. anterior thigh muscle group

Anterior thigh muscle group

STEP1:First find a wall or pillar, hands can hold the wall or pillar, stabilize the body does not sway. In a standing position, hook your right foot back and use your right hand to hold it steady so that your right foot is on the back of your thigh and hip.

STEP2: maintain the pelvis and spine in a good curve, the pelvis can be tilted back slightly, and then do stretching, maintain the stretching time of about 30 seconds, so that the front side of the thighs have a slightly sore, lengthened feeling. Return to the starting position, repeat the movement alternately with both feet for 3 times.

Iron leg stretching action 2. Sitting forward bend

STEP1:Prepare your yoga mat. In a seated position, place your feet on the side of the mat and extend them straight ahead; straighten your back, turn your waist slightly, and lift your chest and tuck your abdomen.

STEP2: Take a breath in, then exhale, slowly extend your upper body forward and arms parallel to the ground as much as possible, stretching and staying for 5-10 seconds to maintain a stable pelvic core. Return to the starting position, the process to maintain natural breathing without holding your breath.

Iron leg stretching movement 3. gluteus maximus stretch

STEP1:Sit on the floor with your left foot straight, bend your right foot across your left knee, hold your right knee with your left hand and support your body with your right hand.

STEP2: Turn your chest to the right side to the end, keep your back straight, do not bend your back, but straighten it. Repeat the movement by swapping left and right. Reminder: For massage can use a roller or massage ball.

Iron leg stretching movement 4. Bound Angle Pose

STEP1:In a seated position, the soles of the feet are aligned with each other and the knees are slowly pressed down. Keep the pelvic core stable and the spine in a good position.

STEP2: About 30 to 60 seconds of stretching time, feel the inner thighs stretch, and then return to the starting position, repeat the action 3 times.

Reminder: Find a flat surface first and prepare a yoga mat to sit on. Pay attention to body line stability, do not hunch your back or shrug your shoulders.

Iron leg stretching action 5.

You can soak in hot water or hot compress after the exercise, and do a simple massage to help the tense muscles to achieve the effect of relaxation, continue to do, the symptoms of discomfort will be relieved within a week Hello! There is a bathtub at home can be more bath. And more convenient for those who exercise in the gym, you can use the steam room, oven, spa pool after exercise, relax and then go home to rest.

Exercise does not iron leg the best secret or "fixed frequency exercise", not a day of fishing three days, four days, five days of sunscreen, easy muscle pain, but also will make people more do not want to exercise.