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? 1, using stepper or single leg side jump When trail running, the uneven road surface will put a lot of pressure on the internal oblique muscles. It is the most important muscle to limit the lateral displacement of the tibia, which is to make the knee more stable. After the trail running, the internal oblique muscles are the muscles that are most likely to have a hernia first. 2, wear compression socks After wearing compression socks, it can speed up the circulation of blood in the legs, and accelerate the body's rapid recovery through the acceleration of circulation in the body to eliminate the waste generated by metabolism in the body. 3, massage Massage the leg muscles for 5 minutes using a foam shaft or tennis ball, 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. 4, supplement 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. 5, cold bath Cold bath for 10 minutes, or add some ice in the water, can cause muscle contraction, thereby expelling 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. 6, adequate sleep Insufficient 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. These glass door Metal Cupboards mean glass Sliding Door Storage Cabinets and Swing Door Cabinets.The features of the glass doors offer a quick overview of the entire contents inside. Metal Cabinet with Glass Doors,Unique Glass and Metal Cabinet,Steel Cabinet Glass Doors LUOYANG SHIDIU IMPORT AND EXPORT CO., LTD , https://www.ybshidiu.com
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.
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