How to alleviate and avoid them

Ah, the pains! We often love them as much as we hate them. They hurt us but at the same time they remind us that our body is working and that our muscles are strengthened!

In this article you will know everything about pain: how they appear, my advice to alleviate them and how to avoid them.

Are you ready? Let’s go!

Why do I have leg pain?

A rigidity is muscle pain, whose origin is most of the time benign.

Your body must clean these broken muscle fibers, there is a small process of inflammation, that’s what the pain of pain corresponds. New more suitable muscle fibers are reconstructed in progress (more numerous, stronger, more lasting … depending on the training).

Pain are recognized by pain or rigidity In terms of muscles you worked during the session.

Different causes can cause this inflammation:

Is it positive or negative?

As we have seen above, the pains are mainly due to muscle works to which you are not used to, a more intense session than usual or the resumption of a sporting activity. This means that you have worked otherwiseOr more.

And as I always say: the key, It is to vary! Here’s how you will continue to progress. So yes, having pain is quite positive. It means that your legs worked!

How long can these pains last?

Our legs have big muscles. This means that a rigid in the calf can last longer than a rigid that would touch a smaller muscle.

Here is a small reminder of the main muscles of our legs:

Pain generally appear 12h to 48 hours after the effort and can last until 5/6 daysEspecially if you are not used to moving.

How to relieve the legs of the legs

Several actions can help you relieve leg pains.

Stretch your legs

You can start with a very soft stroke of the legs that suffer from pain. To avoid tear, stretch your leg in a pleasant and gradual way. Don’t try to bring the heel against the buttock if you’ve never made this movement before or if you miss flexibility!

You can also do your legs for the legs before the next sports session.

Drink enough water

Another tip that you necessarily know: drink a lot of water. Remember to hydrate you before, during and after the session. This promotes the regeneration of muscle tissues.

Observe a rest period

We will not lie, the best cure you can take on your legs is to leave them rest. You can always do sports, but without stressing the legs that already suffer. So yes, you can redo the sport on your pains … only if you are a confirmed sportsman! Otherwise, you may not correctly make the movements because of the pain and therefore, to hurt you!

Massage the target area: thighs, buttocks or calves

Another effective method for relieving pain pains (and elsewhere also): massage the areas that hurt you. Do not hesitate to massage with a Thai baum (it is a product similar to the Balm Du Tigre) or with Arnica. These products contain active ingredients that relieve muscle pain, among other things thanks to a hot / cold effect. When the product penetrated the skin, you can stop the massage.

In this video, I show you my ultra simple and effective massage routine. You will tell me news!

Heat to relax the muscles

The heat promotes the relief of muscle tension because it has a vasodilator effect. There are many options: shower, bathroom, patches, hot / cold massage products, as we have seen in the previous paragraph or in the bottle of hot water.

For example, you can wrap a cold pocket in a cloth and place it on the painful area.

If heat can alleviate pain, it can also prevent it from appearing. Once your pains have disappeared, I invite you to do some running. That prepare gently Your body to the following physical activity.

The muscles begins

Active recovery is a great way to relieve pain. Ideally, do a cardiovascular activity of light intensity for 20/30 minutes. You can try:

To make sure you do not force too much about intensity, make sure that during the session you can speak without being short.

Some positions to relieve legs

Did you play sports and have pain? Here are three exercises that can alleviate you.

The leg in the air

Steps:

• Lying on the back.
• Escape from one of the legs and stretch the other to the sky.
• With your hands, take the length lengthened just above the knee and gently brings you back to lengthening your muscles.
• Make sure to keep your leg well elongated.
• Keep the location for a few seconds and change the leg.
• Repeat 3 or 4 times on each side.

This exercise is ideal for pain located in the rear muscles of the thigh.

The semi folded leg

Steps:

• Sit on a mat, both legs have stretched.
• Come and put your left foot in the right thigh.
• He expires and gently reverses his torso on the tense leg;
• Depending on flexibility, try to go as much as possible, but be careful, stretching should not hurt.
• Keep the location for a few seconds.
• Change side.
• Repeat the exercise 4 or 5 times on each side.

This exercise is ideal for pains located to adductors.

The heel

Steps:

• This exercise is standing.
• Take the right foot in the right hand behind you.
• Approach the heel to the right buttock as much as possible.
• Start the left arm on the side. It must be perfectly horizontal and remain on the shoulder.
• Keep the location for several seconds.
• Repeat this exercise 5 times on each side.

This exercise is ideal for pains located in the quadriceps. You can also check these thigh exercises if you realize that it does not alleviate you completely.

In addition to these three exercises, I also recommend that you are interested in yoga. Some postures are ideal for relieving pain pain. In addition, you will have a job to be done on breathing, which can only be useful!

Homeopathy

Homeopathy can come to your rescue if you suffer from leg pain. For example, you can take 2 Arnica Montana granules 9 hp 3 times a day.

Analgesics as the last resource

I admit it, this is not my favorite solution. You must be adopted As the last resourceIf previous solutions do not have the expected effect. Choose an analgesic based on paracetamol. In adults, the dose to be taken is from 500 milligrams to 1 g per plug, in Respecting a range from 6 to 8 hours between each socket. Respect this dosage and not take other drugs based on paracetamol: you must avoid overdose!

Gatch are linked to a small natural inflammation, because the fibers of the muscles have been broken and the body must reconstruct them. By cutting the inflammation, cut the reconstruction process !! If the pain is unbearable, go back to the points before (massage, heat, walking …) and urges the legs in a fresher way next time !!!

Holidays with effortless efforts, is it serious?

As we have seen, the pain appears after an effort. A doctor tends to associate pains that are not connected to an effort to a fever that you may have at the same time. If you have pain without sport, you may have reached and viruses. The best is to consult the doctor.

Avoid or reduce future legs in the legs

Several good practices allow you to prevent the appearance of the pain in the legs.

A good heat -Up before its leg or sports session

Start your sports session with a heat -Up allows you to heat your body and prepare it for the next effort. Ask your muscles in a moderate way, which makes them more “malleable” for more intense exercises. I recommend heating 5-15 minutesdepending on what you will do later.

A good return to the calm of the muscles worked

I advise you not to stop the session brutally after physical effort, sitting or lengthening. When the session is over, Walk for 5-10 minutes. So, while body temperature gradually decreases, stretches the different muscles for 10-20 seconds. To recover well, I advise you to opt for a complete stretching session from 2 to 3 days after the effort, when the muscles were a little reconstructed.

Good hydration before, during and after

The water transports carbohydrates, which are transformed into glycogen into the body. Since it is the main source of energy of the muscles, it is important to drink well during and after a sports session. Indeed, Dehydration makes muscle fibers more fragile. The appearance of the lesions that cause pains are therefore more frequent. It is therefore important to make sure to compensate for the loss of water inherent in sports activity.