The sport of gymnastics has popularized exponentially over time, mainly due to advanced technology and modern equipment made easily available at affordable prices. The hunger for success is greater when corporations splash out lucrative monetary endorsement deals for “world class” gymnasts “and nations push these athletes for Olympic glory. This has propelled novice gymnasts to push their bodies to their utmost limits.  

Being an aspiring gymnast can be daunting as your piers perform gravity defying stunts and precise landings. No matter what type of gymnastics you practice be it Artistic, Rhythmic, Trampoline, Power Tumbling, Acrobatics, or Aerobics; these require skills like balance, flexibility, strength, power, coordination, agility, and endurance which places immense pressure on your lower body. This often results in gymnastic injuries unless a tailored gymnastic exercise routine is followed. 

 Here are some gymnastic exercises for beginners, that will help strengthen the lower body and support one’s leg workout recovery. 

Gymnastics strength training for the upper body 

Gymnastics is a sport which involves the entire body working cohesively together like a finely tuned machine. While your lower body absorbs most of the impacts, one cannot ignore the significance the upper body plays. For events like parallel bars, still rings or horizontal bars, upper body strength is essential. We recommend a series of handstands, a series of reps on pull up bars and gymnastics bench press to name a few to improve upper body strength and flexibility. 

In addition, for overall strength and endurance training; we recommend following the routine of “Simone Biles” one of the greatest gymnasts of our generation. Her cross-training routine involves a mix of swimming, running, and biking —which she follows to prepare herself for competitions.  

Gymnastics leg workout 

As mentioned, due to the explosive power and force that gymnastics places upon your lower body and legs, one’s ability to absorb the impacts created by the movements is critical to a gymnast’s success. Activities like the vault, dismount, balance beam, pommel horse causes immense pressure on the athletes’ legs. To strengthen leg muscles gymnastic squats, are recommended, and so is a routine a bike ride on an incline plain. With dedication and commitment, one will be well on their way to achieving those powerful gymnastic legs always dreamt of.  

But like the saying goes “there is no gain without pain”. This is especially true in gymnastics.  

How to stop legs from hurting after a workout? 

While training is important, proper recovery is also vital to avoid injury. With the pressure placed on your legs during training one may wonder “how to stop your legs from hurting after exercise” 

There is a plethora of modern and time-tested ways to ease leg pain. 

•       Legs sore after stretching

Stretching is an important aspect in one’s warming up and cooling down routine. It helps improve flexibility during an exercise regimen. However, the risk of over stretching your muscles can cause intense pain and soreness. As a rule of thumb, if your muscles feel a stabbing pain, that implies that you have over stretched your muscles, resulting in injury. If it is done correctly, one should feel a slight but comfortable stretch of the muscle. 

•         Ice pack for swelling

This time tested remedy dates back ages. Applying an ice pack can relieve pain, and ease swelling and inflammation of the sore muscles 

•         Raising legs to increase blood pressure

Elevating legs for better circulation is a remedy to improve blood flow to your heart. Oxygen depleted blood returns blood to one’s heart through veins. As the veins are tiny and pressure is low, by positioning one’s legs above the heart level, helps improve blood flow faster. This natural method aided by gravity improves blood circulation and reduces pain. 

•         Leg compression therapy

The most modern and easy to use device, to ease pain and swelling that has been scientifically proven is SPRYNG, a calf compression wrap.

It uses active compression technology to improve circulation and flush out lactic acid, thereby alleviating pain. SPRYNG has many advantages when compared to other active compression and leg compression devices in the market. A few of them are - 

References

https://shiftmovementscience.com/ultimategymnasticsstrengthguide/#General_Strength_-_Lower_Body 

https://www.menshealth.com/uk/building-muscle/a756682/the-beginners-guide-to-gymnastics/- 

https://www.insider.com/trying-simone-biles-workout-regimen-reviewed-photos-2021-8#:~:text=Biles'%20workout%20reportedly%20consists%20of,through%20each%20of%20the%20moves. 

https://www.healthline.com/health/overstretching#about