Cross-country running seriously consumes body 6 tips for quick recovery
NetEase Sports reported on September 12:
Because of the complicated terrain, cross-country races have greater physical and mental energy for runners. So, what are some tips that can help the runner to recover quickly after running?
When treadmills or single-legged side-tracking trails are used, bumpy roads can put a lot of pressure on the internal oblique muscles. It is the most important muscle that restricts the lateral displacement of the tibia, which is to make the knees more stable. After the trail running, the internal oblique muscles are the muscles that are most likely to have a hernia first.
In order to relax the inner oblique muscles, after the end of the run, the runner can perform 10 minutes of exercise on the stepper at a moderately slow speed. Although this is the same muscle used in running, it does not stretch the ligaments. If there is no stepper, the runner can perform a single leg jump and continue for 30 seconds.
After wearing compression stockings to wear compression socks, blood flow in the legs can be accelerated, and the body's metabolic waste can be eliminated through the acceleration of the body's circulation, helping the body recover quickly.
Massage Massage the leg muscles for 5 minutes using a foam shaft or tennis ball. This is mainly for areas that feel tight. Then lie on a foam shaft or tennis ball and massage the muscle fibers with a small amount of roll. This can also accelerate blood flow and help the damaged tissue heal quickly.
Supplemental Carbon and Protein
30 minutes after the end of the run is the best window for supplemental energy. After exercise, cortisol in the body tends to increase and it inhibits muscle repair. At this point, supplementing protein and carbohydrates is the best choice.
Cold bath bath cold water bath for 10 minutes, or add some ice in the water, can cause muscle contraction, which will discharge metabolic waste, reduce inflammation. If you can not adhere to a 10-minute cold water bath, do not take a hot shower, because it will inhibit the recovery of the body.
Inadequate sleep and sleep will reduce the metabolic efficiency of the body and seriously affect the recovery of the body. During sleep, the body will repair itself. Keep 8-12 hours of sleep for 2-3 consecutive nights to ensure full recovery.
Hydraulic Stretcher,Medical Hydraulic Stretcher,Hospital Hydraulic Stretcher,Hydraulic Ambulance Stretcher
Jiangmen Jia Mei Medical Products Co.,Ltd. , https://www.jmmedicalequipment.com