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Exercises for physical active
I have been attending online classes so for physical active yesterday I ran for 30 minutes today I can't even walk as my leg is paining should I continue running or stop?
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Always do step by step exercise. First do mild exercise and then gradually you can increase duration and mode of exercise. Always start with proper warm up then do proper exercise and lastly go for cool down phase.
For now to decrease pain u can apply ice pack.
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Usually you should start with proper warm up exercises before running and end with cool down exercises. If it is the first day of your running then you may have pain because of something called Delayed onset muscle soreness. Apply ice pack, do stretching under guidance and have adequate water. It takes 2-3 days to get settle down.
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Stop running apply ice pack and do stretching exercise
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You should do proper warm up and cool down exercises with proper guidance before you start your workout.
You can give ice therapy after your workout to reduce muscle soreness.
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If you was 1 st day online class of physical activity don't worry take continue but before ran at least do warm up exercise for 10 to 15 min like light all body muscle stretch for eg- back ,leg and upper limb(both shoulders)
Next Steps
Do breathing exercise,and now light stretch of thighs and leg muscle (calf muscle)
Health Tips
Do befor and after warm and cool down exercise
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Stop immediately
1. Don't do any sort of physical exercises without a physiotherapist or fitness expert knowledge
2. Sometimes it may end up in dangerous situations.
3. First start with full body stretching, core , free exercises then u can start running after a week time
4. DR.ANDREW JAYA SINGH senior sports physiotherapist head to heel physiotherapy clinic porur Chennai
5.https://youtu.be/afsmflcvago
Next Steps
andrewphysiotherapist is my YouTube channel kindly subscribe and like it will be useful for stretching video
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you can do video consultation with me for further evaluation if you needed thank you
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Chiropractic adjustment will help.
Quadriceps exercise
Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
Sports Taping- stretch the tape from both ends and apply on the affected area
Contrast Fomentation (Hot and Cold).
Chiropractic physiotherapy.
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It is common to get pains after starting exercises, no need to worry, you can continue the exercises.
There will be pains for about 3 - 4 days, then there wont be any discomfort, always remember do not get stressed, take a break if you get tired.
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Dr. Jacob Roshan Mathew (PT)
Orthopedic Physiotherapist
21 yrs exp
Bangalore
You should ice pack then hot pack. And stretch if you can. The muscle soreness could be there for 4 to 5 days.
After 2 or 3 days, you could start some walking.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.