As we all know, stretching before and after running is an important part of running, stretching can effectively avoid thick legs, and prevent calf pain the next day.
However, there are still many runners who unfortunately fall for the trick and ask the editor in private messages: Why do I still have leg pain after stretching before and after running?
There are many causes of calf pain, in addition to stretching, the field is too hard, the landing action is incorrect and the lack of cushioning, etc., can cause the calf to be subjected to greater reaction force, resulting in calf pain.
If none of the above reasons are true, it is probably because the amount of running is increasing too quickly.
Increasing the amount of exercise too quickly will cause the calf muscles to be in a state of tension for a long time, and the muscles will continue to pull, causing the tibiotic and fibular periosteal tear injury of the calf, and the periosteum and periosteal blood vessels will dilate, hyperemia, edema or hemorrhage, and periosteal hyperplasia, this calf pain is called tibiofibular fatigue periosteitis.
In severe cases, there is localized swelling on the inner calf or above the ankle, a burning sensation on the skin, weakness in the back pedal movement, severe pain, and difficulty walking.
Therefore, runners should follow the principle of gradual progress when exercising, and should not rush to achieve results.
Prepare for the exercise before exercising, stretch the gastrocnemius and soleus muscles to enhance the adaptability of the calves, do not suddenly increase the amount of exercise, and do not directly perform intensity training without preparation;
At the same time, try to avoid exercising on too hard and uneven areas, and the running shoes should have a certain cushioning performance, and pay attention to the cushioning when running and when landing.
After the onset of fatigue periostitis, it is necessary to appropriately reduce the amount of exercise, you can do a relaxing jog on the grass, apply ice after running, and gradually adapt to it, and it can heal itself in about two weeks.
When you go home, you can soak your calves in warm water at about 50 degrees Celsius for about half an hour each time, which is good for reducing inflammation.
For runners with severe calf pain, if there are small nodules or lumps locally, do not hit the pain points of the calf when the pain occurs, as it will stimulate the periosteum and cause reactive thickening and prolong the healing time.
In addition, if you run fast even when you are in pain, your symptoms will be aggravated, and if you continue to be stimulated by such external force, your periosteum will be damaged, and eventually you may suffer from fatigue fractures.
When this fatigue pain caused by non-stretching is severe, it can be relieved by cold compresses, massage, acupuncture, etc.
- Cold compress relief
When we use ice, it stimulates the constriction of nearby blood vessels, which lowers metabolism and reduces the swelling of injured tissues, which can reduce tissue inflammation and pain.
Ice packs can be done immediately after a run by applying an ice pack to the sore area for 12-15 minutes, and after 12 hours you need to warm it with a hot towel.
- Massage relief
Muscle massage can be performed for sore legs, which can speed up blood circulation, use external force to effectively relieve muscle tension, and let fresh blood take away excess lactic acid in the muscles, thereby reducing the soreness of running legs.
You can rub safflower oil on the sore area, pay attention to the massage along the muscle line, do not push to the joint, otherwise the chance of injury will be deepened.
- Reduce the intensity of your running
For runners who suddenly increase the amount of exercise, if they have leg pain, they can first reduce the training intensity, nourish the soft tissues of the legs, and increase the core strength.
When the symptoms of running leg pain are cured, you can slowly increase the running intensity by combining walking and running.
After the symptoms are relieved, some replacement exercises can be carried out, which will help the pain to recover quickly.
The best alternative exercises are swimming and cycling, which have less weight on the legs, which can improve cardiorespiratory fitness and endurance, and help runners maintain a good physical condition during the injury period.
Injuries are not terrible, but bad exercise habits are even more terrible.
Therefore, runners should follow the principle of gradual exercise and should not rush to achieve results, and if the pain worsens, they should seek medical attention in time to avoid delaying the condition.
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