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跑步完後小腿肌肉酸痛怎麼辦? 緩解運動後肌肉酸痛方法!

跑完步小腿前側酸疼怎麼辦?許多打算跑步減肥的人都會發現自己跑步之後小腿或者大腿很酸痛, 有時候甚至連走路都會打顫, 其實這是運動後乳酸堆的正常現象, 下面來看看緩解運動後肌肉酸痛方法。
運動前充分熱身 不管是有氧運動力量訓練, 運動之前都要充分的熱身, 比如做最簡單的肌肉拉伸。 熱身運動可以深度啟動肌纖維, 增強肌肉彈性, 提高肌肉的負荷承受力, 避免因損傷而出現的運動後酸痛。
運動後伸展按摩 按摩的主要手法有抖動、點穴、揉捏、叩打、推摩等。 首先是抖動四肢, 主要是放鬆肘、膝關節以及四肢肌肉群;上肢常用點按穴位有偏曆、曲池、手五裡、臂月需等穴, 可解除手臂、肘部的酸痛和腫痛, 以及肩臂痛、頸項拘攣等運動後造成的各種不適症狀。 局部熱敷或者擦油 鍛煉後用溫熱水泡洗可減輕肌肉酸痛。 局部塗擦油劑、糊劑或按摩擦劑也可減輕疼痛。 避免過度負荷運動 肌肉酸痛很多是在過量的無氧運動下產生的, 新手最好不要一次性做太多的運動量, 無益於減肥, 而且會連累第二天無法運動。 對路跑的初學者來說, 也許跑上2、3公里, 就會酸痛三四天。 在持續同樣的訓練一陣子以後, 酸痛的情形會降低許多, 持續的時間也會縮短。 對職業的運動員而言, 甚至會利用延遲性肌肉酸痛尚未完全回復的時候, 再次進行訓練, 不僅肌肉會逐漸適應, 還可以強化自己的心智, 並可以視情況再增加訓練強度, 更上一層樓。 因此, 在訓練與比賽過後, 適度的讓肌肉休息一兩天;到下一次訓練前, 肌肉雖仍有一些小酸痛, 還是可以進行訓練的。 除非, 痛的程度影響你無法完成訓練, 而且持續時間超過三天, 那有可能就是肌肉拉傷, 建議能夠盡速就醫。 馬拉松賽事接踵而至, 跑步愛好者樂此不疲, 然而身體一旦出現各種不適、疼痛, 甚至損傷, 無疑是給這滿滿熱情澆了一盆冷水。 跑步運動中下肢損傷經常發生, 小腿部位發生的損傷占全身各部位損傷的20%左右, 僅次於膝關節損傷, 是跑步愛好者常見的問題, 今天我們就來談談小腿疼痛的一種常見情況——脛骨內側應力綜合征。