How to relax leg muscles after running

Relaxing leg muscles after running can be achieved through stretching and massage, alternating hot and cold compresses, low-intensity activities, replenishing water and nutrients, and adequate rest.

1. Stretching and Massage

Static stretching immediately after running can help relieve muscle tension, with a focus on stretching the quadriceps, hamstring, and triceps muscles, with each movement lasting for more than 20 seconds. With foam shaft or fascia gun deep massage, it can effectively decompose lactic acid accumulation. Be careful to avoid excessive pressure when the muscles are not warmed up, and gradually increase the pressure from light to heavy.

2. Alternating hot and cold compresses

Within 48 hours after exercise, alternating cold and hot therapy can be used. First, use an ice pack to cold compress the sore area for 10 minutes to constrict blood vessels and reduce inflammation. Then, use a hot towel at around 40 ℃ for 15 minutes to promote blood circulation. This temperature difference stimulation can accelerate the clearance of metabolic waste, but people with sensitive skin need to control the temperature to avoid burns.

3. Low intensity activities

After running, engage in 10 minutes of low-intensity aerobic exercise such as brisk walking or cycling to maintain a heart rate of around 50% of maximum heart rate. This active recovery method is more effective in maintaining blood flow velocity than complete stillness, helping to deliver oxygen and nutrients to muscle tissue, while continuous gentle mechanical traction can prevent muscle stiffness.

4. Supplement water and nutrition

Within 30 minutes after exercise, supplement with electrolyte containing drinks and a mixture of carbohydrates and proteins. It is recommended to pair bananas with low-fat milk or whey protein powder. Adequate water intake can prevent muscle spasms caused by dehydration, protein helps repair micro damaged muscle fibers, and minerals such as potassium and magnesium can regulate neuromuscular excitability.

5. Adequate rest

Ensure at least 7 hours of high-quality sleep, during which growth hormone secretion reaches its peak, which is beneficial for muscle tissue repair. It is recommended to adopt a lateral bending posture and place a pillow between the knees to reduce pressure on the waist. Cross training such as swimming or yoga can be done the next day to avoid muscle fatigue accumulation caused by continuous high-intensity running.

Long term runners are recommended to establish a systematic relaxation process, fully warm up and activate muscles before exercise, and complete stretching, nutritional supplementation, and restorative activities in sequence after exercise. Daily lower limb strength training can enhance muscle endurance, and choosing running shoes with good cushioning performance can reduce impact. If severe muscle pain or joint discomfort persists for more than three days, seek medical attention promptly to rule out sports injuries such as tendon strains. Develop a habit of keeping exercise logs, record running volume, intensity, and physical reactions, and dynamically adjust training plans.