If your muscle soreness lasts for more than 3 days, it is recommended to see a doctor in time.
Usually, the pain should be relieved in about two or three kilometers.
For example, Boone knows that pain lasting more than three times is not just temporary pain, or if she also feels pain in her daily non running activities, the problem is serious.
Boone pulled out of a game this spring and focused on solving her injury and recovery problems.
Pay attention to common running injuries} without proper training methods, anyone may get injured at some time.
“However, if it develops into a stress fracture, there is no panacea to quickly solve this problem.” Chloe Costigan, who runs a private clinic, agrees: “just rest is difficult to solve the problem.
These methods may be effective if the injury is evaluated or diagnosed early.
Luke University in quarktown, Pennsylvania, said many runners don’t “listen” to their bodies, especially those who are addicted to running.
But we should know that early diagnosis and intervention have a great impact on injuries.
“I have plenty of time and I have a good foundation.” She said runners need to be flexible in training to deal with pain and possible injuries.
A set of stretching moves allows you to relax from head to foot and run a marathon.
Common injuries include piriformis syndrome, tibial splint, low back pain, shoulder pain, ankle pain, it banded syndrome, plantar fasciitis, heel tendinitis, runner’s knee tendon strain, stress fracture, hip bursitis.
If you can find a doctor who is also a runner, they may better understand your idea that you don’t want to stop running because of your injury.
“It’s better to be cautious considering the current goal.” Joel Allen, director of physical therapy facilities at St.
Lack of training is better than hard carrying injuries.” Reduce your mileage and focus on cross training.
Allen, a veteran Triathlon athlete, said that a good rule of thumb is that sports injuries usually have pain as severe as stabbing wounds.
Without interfering with daily activities, using foam roller or stretching to relax can improve, although many runners will not listen to their body’s voices, not that they do not understand their bodies at all.
Here are some signs of running injury: tingling, pain lasting more than 3 days (maybe only when running), swelling and bruises, and other typical physical pain that usually dissipates in a few days.
In many cases, this acute pain is a sign of a muscle tear or fracture.
For example, delayed muscle soreness (DOMS), which occurs 24 to 36 hours after strenuous exercise, will subside after a period of time through some recovery training.
Dynamic warm-up is as important as recovery.
We should try to keep exercising and reduce pain.” She points out that if possible, continuing to run can instead measure the effect of treatment and adjustment.
It’s a dynamic and continuous process.” What should I do if I’m preparing for the game? When runners have been training for the target race, especially long-distance races such as half marathon, marathon or super marathon, it may be more difficult to stop training.
Even so, you won’t lose your fitness in a week or two.
Allen said that any load-bearing joints of the back, hips, knees, ankles, toes and feet are easy to be injured by running, so pay special attention to these body parts.
Especially with age, warm-up and recovery process can slow down the decline of muscle tension.
“Personally, I never tell people not to run unless I think it makes them feel worse or worse for them, causing them to suffer more harm,” Allen said Instead, he tried to find ways to improve running: not arranging intensive training programs, wearing different styles of running shoes, or increasing flexibility and strength training.
If not, it’s best to stop.” She said.
This key training can’t save three steps from plantar fasciitis..
If the treatment strategy “can’t help you eliminate the pain and improve your tolerance, then reduce the amount of running and reduce the intensity of training.
In addition, some injuries caused by overuse will not ease over time.
“As we get older, when we start running, the pain may suddenly appear.
How to judge the pain and injury associated with running? When can I run and when can’t I? “It’s not something that can be decided in a short time,” Amelia Boone, 38, the obstacle world champion, said in an interview with runner world.
Runners often mention that they have stopped training for weeks or even months because of a small injury.
The recommended reading time is 3 minutes.
“They can also become part of daily life, such as brushing your teeth.” When to see a doctor? When the pain doesn’t go away for a long time, or you feel sharp tingling, you need to consult your doctor for help.
Of course, there are also many runners who insist on running regardless of foot pain, resulting in stress fractures and can only rest in the end.
“These don’t necessarily take up a lot of time,” Allen said.
“Some people think that running is just running, but it is also a technology.” He said that runners need to focus on strength training, including strengthening the core, but also enhance the flexibility of the body.
“You have to look at the big picture.