1. Recovery after the match
In order to enjoy the pleasure of sports for a longer period of time, the recovery after the game is very important.
The trails on the trail run up and down, and compared to a flat road run, the cross-country run has a great impact on the muscles and brings a lot of damage. From the point of view of recovery from fatigue, or from the perspective of preventing injuries, body care after the race is very important.
The trick is to "early". That is because the longer it takes for fatigue to accumulate, the harder it is to recover. Therefore, after the race, the body must be maintained for the first time and recovery should be promoted as soon as possible. The following describes the effective recovery method, please be sure to seriously implement after the game, and recover.
2. Relax as soon as possible after the game
After passing through the finish line, if you immediately stop and keep your body still, you will have a lot of fatigue. Moderate lightweight exercise can increase the pumping volume of the heart and help remove fatigue substances such as lactic acid adhering to blood vessels.
You can relax and run on the flat grass. After all, the game is over. With a satisfying feeling, it is easy to relax and run. Using a variety of actions can improve the effect of recovery. For example: Put your arm to a great extent, such as running on a zigzag route.
If conditions permit, you can also swim, ride a bike, or play ball games, as long as the exercise intensity is low. The point is: Don't wait long after the game. Please do a light weight exercise as soon as possible to relax.
3. Wearing a compression garment/tights
There are a variety of compression garments available on the market. Basically, as long as it is worn on the body, which brand has the effect of helping fatigue recovery. By stepping pressure on the ankle/calf, blood at the end of the body can be promoted to return to the heart.
There are also compression garments for fatigue recovery. Note: After using the cold after the game, use better.
Of course, you can also wear a compression garment in the game, you can suppress muscle vibrations during exercise (muscle vibration can cause fatigue), so that you still have enough energy in the second half of the game.
4. Cold compress
The principle of ice/cold compress after strenuous exercise is: By cooling, blood vessels can be constricted and blood flow can be suppressed first. Then, after the blood vessels return to normal temperature, the blood vessels will expand, which will promote blood circulation and finally achieve the effect of removing fatigue substances.
specific methods:
1) Ice 5-10 minutes
2) Wait 5-10 minutes after feeling unresponsive
3) Repeat 2-3 times
Note: Do not over-ice, so as not to get frostbite. There are special ice packs to choose from. If not, you can use ordinary ice cubes, packed in plastic bags, and wrapped in towels.
5. Self massage
The self-massage after the game is not only to speed up the recovery of fatigue, but also to find out where there may be pain. Through the combination with ice, improve the effect of fatigue recovery.
Can use the time after the game to move, with both hands to find fatigue and stiffness. The basic technique is: Press with your finger/palm. You can massage your legs first, then start from the end of your body, massage slowly, and get closer to your torso. If you come across a painful area, don't massage it anymore. Please note: Ice pain is a point.
Please be sure to develop a good habit: self-massage after the game.
6. Ingestion of supplements
In order to repair damaged muscle fibers in the game, a large amount of protein is needed. Amino acids are the smallest unit after protein breakdown and have a good absorption effect. If amino acids are taken in, they can directly repair damaged muscle fibers. There are many different kinds of amino acids on the market, and there are many brands. Everyone has different effects after ingestion. Please try more and find the most suitable tonic.
The main point is: as soon as possible after the game to eat (drinking) supplements such as amino acids, the sooner the better the intake.
Of course, supplements are only secondary. High quality diet is the king of repairing muscle fibers. After the game, as soon as possible, according to the state of the stomach, intake of high quality protein such as fish / meat.
7. Various stretching
Stretching can be said to be the king of fatigue recovery. My training plan for 3-5 days after the game was fatigue recovery. I would do jogging and swimming, and I would also do various stretching exercises.
While jogging, immediately stretch according to the body's feeling to increase the stretching effect. For example, if you feel that the running hips feel uncomfortable, stop and stretch the hip joint. If you feel that the Achilles tendon has a feeling of fatigue, stop and stretch.
The main points of stretching: The body relaxes and keeps breathing slowly. Do not use force to resist.
1) Stretch Achilles and calf 1
One leg squat, the other leg straight. It mainly stretches the Achilles tendon on the side of the bending leg, and also stretches the hip joint on the side of the leg. Note: The heel on the side of the bent leg should be solid. Do not stomp.
2) Stretch Achilles and calf 2
Close your knees and slowly bend your knees. Feeling the stretching of the Achilles tendon of both feet. Note: The heels of both feet must be on the ground. Do not stomp.
3) Hip 1
With your feet about two shoulders wide, slowly knelt down, and put your elbows on the inside of your knees. Use your elbows to push hard and open your hips. Note: It is easy to hold your breath after your elbows are stressed. Please consciously remind yourself to relax and breathe slowly.
4) Hip 2
Take a big step forward on one foot, lower the waist hips, feel the extension of the hip, and maintain this position for about 30 seconds. Then, tilt your body forward and touch your hands/elbows. It feels like you want to put your face on the ground. You can stretch the hip more dramatically. Note: Keep your knees 90 degrees and your knees should never exceed your toes.
5) Hips
After running trails, the hip muscles are very tired. As shown in the figure, in a soft place such as a lawn, one knee is bent and the opposite leg is stretched. The upper body is slowly squatting down and the hips on the side of the curved leg are stretched. Note: Do not hold your breath, while breathing your breath
6) Back of the thigh (hamstring)
Standing legs crossed, the knees of the hind legs remained upright, the upper body flexed forward, and both hands touched the ground. Feel the stretch of the back of the thigh, as well as the stretching of the waist and hips. Note: The feet are parallel and the knee is upright.
7) Back thighs (hamstring) and hip joints
Find a suitable place, lift your feet to the same height as the waist, straighten your knees, and slowly flex your upper body, feeling the extension of the back of the thigh. Then, as shown in the right figure, on the basis of maintaining the left posture of the figure, the elevated knee is slowly bent and the upper body flexes forward, and the hip joint is stretched.
8) Front thigh (quadric quadriceps)
Stand with your left leg on one foot and bend your right leg backwards. Hold your right ankle with your right hand and pull it up firmly. Feel the tension of your quadriceps on the right thigh. Then change sides. If the balance is not good, you can find a handrail.
9) Back of the thigh (hamstring)
Cross hands, palms outwards, arms forward, waist forward, stretch the back of the thigh. Note: Breathe slowly as you slowly bend your upper body forward.
10) Upper body and body side
Open your feet a little wider than your shoulders, cross your hands, palms facing up, push harder, and stretch your body. Then slowly pour the upper body sideways and feel the body side stretch. Then change sides.
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