How to deal with sore legs after climbing a mountain

　　Climbing a mountain for too long, exceeding your usual level of activity, or wearing uncomfortable shoes can lead to excessive fatigue leg soreness. The cause of soreness is poor blood circulation in the lower body.

　　1. Soak in salt water and mint water

　　Heat the water to about 40 degrees and use the temperature to measure it. It will be difficult to achieve the desired effect if it is too hot or too cold. Pour the heated water into the basin (do not fill it too full), make hot water with sea salt or mint leaf mint tea, put your feet in the basin and soak them. During the soaking process, there is hot water available to maintain the water temperature. The soaking time should be controlled to about half an hour.

　　2. Local hot compress

　　Use hot towels to apply hot compresses to sore muscles to promote blood circulation, speed up metabolism, and help repair damaged tissues and relieve spasms. The appropriate time for hot towel application is about 10 minutes, and the water temperature should not be too high, around 42°C to prevent burns. It is best to accompany the hot compress with stretching exercises, which can speed up the elimination of muscle soreness and return it to normal.

　　3. Stretching exercises

　　During rest, perform static stretching exercises, that is, stretching exercises, on the sore area. Maintain the stretch for 2 minutes, then rest for 1 minute, and repeat. Doing this stretch several times a day can help relieve spasms.

　　①Thigh stretch (front thigh)

　　Stretch out your right arm, or grab a chair with your right hand if you feel like your balance isn't very good. Grasp your left foot with your left hand and slowly raise it to hip height, preferably with your heel against your buttocks. The left and right knees should be tightly together. You will feel a stretch in the front of your thighs. Maintain this action for 20 to 30 seconds, then switch to the other side.

　　②Calf stretch (back of calf)

　　Take a big step back with your left leg, as wide as you feel comfortable, with your left heel on the ground. Lean forward, bend your right knee, and place your hands on your right thigh. Hold for 20 to 30 seconds, then switch to the other leg and repeat. There is another way to do calf stretching. Stretch your arms forward at shoulder height, place your hands against the wall, and separate your legs about 1 meter in front and back.

　　③Tibia Stretch (front of calf)

　　Stand upright, with your hands on your hips or hips, your right leg folded over your left leg, and the big toe of your right foot touching the ground. Gently bend your left leg, which will cause your right calf to bend as well. At this time you can feel the stretch in the tibia of your right leg. Hold this action for 20 to 30 seconds, then switch to the other side and repeat.

　　④Hamstring stretch (back of thigh)

　　Take a step forward with your left leg, with your heel on the ground and your toes pointing toward the ceiling. Bend your right knee, gently lean your upper body forward, and lift your hips. Hold for 20 to 30 seconds, then switch to the other leg and repeat. You will feel a stretch in the back of your thighs.

　　4. Get plenty of rest

　　Rest can slow down muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, and eliminate the supply and repair of nutrients to the sore muscles, returning them to normal. Therefore, you should rest more after exercising to relieve fatigue.

　　5. Massage and relax

　　Massage the sore muscles to relax the sore muscles, promote blood circulation, speed up the decomposition of lactic acid, and slow down the degree of muscle soreness.

　　6. Medication and diet therapy

　　You can choose appropriate ointment to apply to the sore muscles and use medicine to relieve the pain. Topical analgesics, such as Voltaren emulsion, can be used together. Apply directly to the painful area and massage until the affected area feels slightly warm, so that the medicinal ingredients can be fully absorbed and reach the affected area to quickly relieve pain.

　　Taking vitamin C orally can promote the synthesis of collagen in connective tissue, help speed up the repair of damaged tissue and relieve pain. Vitamin E can reduce the accumulation of harmful products (free radicals, etc.) in muscles during exercise, relieve muscle soreness during exercise, and reduce the degree of muscle damage caused by strenuous exercise.