Ms. Zhao, a 50-year-old citizen, had just participated in the hiking conference last weekend, and after she went home in the evening, she had been feeling soreness in her back and legs. “For the past few days, can I only lie in bed and rest? Is there any way to relieve it?” She told the reporter that since May, many middle-aged and elderly friends have started outdoor hiking exercise, and she wanted to raise these questions on behalf of her old friends around her. Explained that recently, the temperature in Dalian has been rising, and the number of middle-aged and elderly people exercising outdoors has been increasing. Many people will find that the average person after a long-distance hike, there will be varying degrees of muscle soreness, foot pain and other symptoms, and after a nap, the soreness symptoms will be more aggravated. How to quickly relieve fatigue and restore energy after a long hike? He said, in general, hiking about 2 kilometers, normal should be the next day although some soreness, but does not affect normal walking; hiking about 4 kilometers, normal should be two days to return to normal. Long-distance hiking in the process of muscle sustained high tension, the reason why muscle soreness and soreness, in fact, is a muscle emergency protection response, and long-distance hiking can not immediately after lying on the ground do not get up or sit down on the butt to do not want to get up, this seems to be a short-lived relief of muscle aches and pains, alleviate fatigue, but once you have to get up or have to continue to move forward, muscle soreness will be exacerbated, and the serious and even It’s hard to move an inch. The correct approach is that after a long-distance hiking can take a sitting position, by teammates to help pull the thighs, or take a standing position between teammates to help each other to massage the shoulders, back muscles; and then, their own in place to do some relaxation of the thigh muscles shaking, lifting the calves to massage the calf muscles, and then, continue to walk slowly for a while, slow walking in the process of conscious forward and outward to fling the feet. In addition, you can not drink a lot of water immediately after the exercise, but should gradually replenish water in small quantities, after going home, pay attention to rest, maintain enough sleep.