How to Deal with Lactate Accumulation in the Calves?

If we do not exercise regularly and only do it occasionally without proper warm-up, lactic acid accumulation may occur in the calves after exercise. Common symptoms of lactic acid accumulation include numbness, pain, soreness, and a bloated feeling in the limbs. To avoid lactic acid accumulation in the calves, it is important to do a thorough warm-up before exercising. After exercising, you can use hot compresses or massages to alleviate discomfort.

1. Exercise moderately, pay attention to the rhythm of your feet, and take a hot shower.

2. Avoid suddenly changing the gear ratio to a very high level, as this will require a lot of work from the muscles and produce a large amount of lactic acid through anaerobic respiration. It is best to avoid excessive loads.

3. Use a lower gear ratio and pedal at a light and fast frequency. This will help the blood carry away as much lactic acid as possible, and it is also a way to relax and reduce lactic acid.

4. During cycling, reduce the opportunities to stop pedaling, as this can easily lead to lactic acid accumulation and make it difficult to reduce it in time.

Cool-down activities are a good way to eliminate fatigue and promote physical recovery. Coaches and athletes should give them sufficient attention. Performing cool-down activities after intense exercise can help maintain the cardiovascular and respiratory systems at a high level, which is beneficial for repaying the oxygen debt accumulated during exercise. Cool-down activities can also relax the muscles and prevent metabolic processes from being affected by local circulatory disorders.

Cool-down activities should include jogging, breathing exercises, and stretching exercises for various muscle groups. Stretching after exercise can eliminate muscle spasms, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and also have a good effect on preventing sports injuries.

Sleep is a good way to eliminate fatigue and restore energy. During sleep, the excitability of the cerebral cortex decreases, and the breakdown metabolism in the body is at its lowest level, while the anabolic process is relatively high, which is beneficial for the accumulation of energy in the body. Adult athletes should have 8-9 hours of sleep per day during regular training. During periods of intense exercise and competition, sleep time should be appropriately extended. Teenage athletes should have longer sleep times than adult athletes, ensuring at least 10 hours of sleep per day. If training is scheduled in the morning and afternoon, a nap of 1.5-2 hours should be taken during the midday break.

Taking a warm shower after training is the simplest and most convenient way to eliminate fatigue. A warm water bath can promote blood circulation throughout the body, regulate blood flow, and enhance metabolism, which is beneficial for the transportation of nutrients and the elimination of fatigue substances within the body. The optimal water temperature is around 42°C, and the duration should be 10-15 minutes, not exceeding 20 minutes. Half an hour after training, a cold-hot water bath can also be performed. The cold water temperature is 15°C, and the hot water temperature is 40°C. Shower with cold water for 1 minute, then hot water for 2 minutes, alternating 3 times.