It's hard to travel abroad. On the first day, I was so excited that I went shopping. After two days, I started to "iron legs", especially when I got off the stairs or stood up from the sitting position. My legs hurt so much that it made me grit my teeth. On the fourth day, I just wanted to sit still, hoping to go home soon. The number of walking during the trip increased significantly, and the most fear of iron legs. Sports medicine experts have solved the causes and prevention methods behind these problems. Even if they encounter them, they know how to deal with them by themselves and quickly solve them.
Iron legs are slight strains in the muscle fiber, which often occur within 24 to 72 hours after exercise. 999}Secretary of the Taiwan Sports Physical Treatment Association, Son Ruoen, said that iron legs are not lactic acid accumulations, and lactic acid will be quickly lifted, but iron legs usually occur within 24 to 72 hours after exercise, which is also called abnormal muscle pain. It is a slight inflammatory reaction caused by slight strain on the muscle fiber or damage to the sticking between the muscle fascia, which will cause local red and hot pain.
As for pain, it is because the rate of inflammation is produced higher than the speed of body relay, gradually accumulates, stimulating the blood vessels and nerves nearby, causing unsuitable pain. It can also cause pain sensitivity due to the decrease in pain sluggishness.
When iron legs occur, you need to continue to move gently so that you can get better quickly. Su Ruoen said that sometimes exercise training intensity will increase and will also iron your legs. He will not recommend him to rest and not move, but instead ask him to do light aerobic exercises, such as jogging, as a recovery. Because light activities can bring warmth and circulation to the body, inflammation can be removed faster and relieve pain early; if you don’t rest, it will take longer to relieve the improperness of the iron legs.
Activity can be based on your ability, or wear elastic pants to improve muscle contraction efficiency."To prevent iron legs, you must pay attention to your ability." Ye Wenling, a former director of the Taiwan Sports Medicine Association and a famous orthopedic doctor, said that if you know that the activity volume is likely to exceed your burden, you must do it within your ability or adopt assistance methods. For example, wearing elastic flap or elastic flap can help improve muscle retraction efficiency and reduce muscle entrainment and damage. However, the disadvantage of this type of functional suit is that it is more hot and it will feel a little uncomfortable to wear it all day.
In addition to not exceeding your ability, improving muscle mass is also a good way to prevent iron legs, especially middle-aged and elderly people with rapid muscle loss. Ye Wenling analyzed that the musculoskeletal system has gradually aged from about 25 years old. This is why many athletes have to retreat from the first line at about 35 years old, because the speed rhythm is gradually unable to keep up.
Ye Wenling said that as she grows older, hormones and androgens in women will decrease. As a result, the rate of muscle loss increases, and the decrease in muscle mass will also increase the chance of bone looseness, which will lead to a situation of double loss of muscle and bone. If you do not continue to train and maintain muscle strength after middle age, you will have no problem walking 5 kilometers at a breath when you were young, and you may gradually lose your energy and may even cause acute sports injuries, such as cramps, iron legs, and even pressure fractures.
"If you want to gain muscle when traveling abroad, you will start doing it at least 3 months ago." Ye Wenling suggested that in addition to growing sports habits, you should also pay attention to nutrition and protein intake during muscle growth. It is recommended to eat 1.5 grams of protein per 1 kg of weight, and choose fish or chicken brisket to avoid excessive fat. When you are abroad, don’t eat pineapple because you are afraid of getting fat. Instead, you should eat it. Because you have walked a lot during your travels, pineapple is an important source of energy and should not reduce the amount of ingestion when your body is just in need.
Walking Legs 4 PointsBefore walking, do lower limb stretching exercises.Simplely suggest that when traveling abroad, you can first stretch your lower limbs before walking every day. For example, when standing, pulling the single foot backwards, you can stretch the front side of your thighs and the joints; when standing, you can stretch the back side of your legs with the front side of your legs; and, you can lean on the wall to stretch the corners and stretch the back side of your calves. Stay for 2 or 3 seconds per exercise. If you go to a country with colder weather, stretching should be more accurate and can avoid muscle damage. It is recommended to do several more rounds per exercise.
If you suggest, patients with plantar fasciitis can carry a small massage ball with their body, sit on a chair, and gently stomp the massage ball circle with their feet to relax the tight plantar fascia. Before traveling, you can also find a physical treatment physician to evaluate the cause of plantar fasciitis, and learn how to use the internal muscle distribution method to help support the arch of the foot. When you go abroad, you can post it yourself and divide the pressure of the foot, which can reduce the chance of plantar fascia inflammation and pain.
Simple reminds you that when you have already had iron legs, it is best not to massage the roller and force the legs. Some people think that this can eliminate the iron legs, and the pain will be better. This is actually an incorrect concept. The iron legs are already causing some minor damage to the muscles. If you still use a massager to forcefully remove them, it may hurt even more.
Blister and apply Vaseline and set it OK.If blisters are grinding out of the foot, it is recommended to wipe it with Vaseline and cover it with OK. It is recommended not to break the blisters or lift the skin, as this will easily cause injuries.
Responsible editor: Gu Zihuan