The blister problem on the feet should not be underestimated.
If you have cramps during running, try changing the way you breathe or walk.
It is too late for the internal organs’ blood vessels to contract, and the blood redistribution is not in place, which will cause the muscle blood supply to fall behind, and the muscles related to the respiratory muscles, such as the intercostal muscles or the diaphragm, fall into a transient state of ischemia and hypoxia, resulting in bifurcation.
For skin parts that are easy to wear, such as armpits, thigh roots, and chest, you can use vaseline to reduce friction, or breast patches, band aids, and breathable tapes, which have better effects.
They are compact and attractive.
Don’t start running until the chasm has passed.
How to deal with cramps while running? Leg cramps are muscle spasms, a contraction that occurs when a muscle is strongly stimulated.
When selecting equipment, you need to choose equipment that is soft, comfortable, sweat absorbing, sweat wicking, breathable, and has excellent materials.
Only drink boiled water to supplement water, and avoid sugary and carbonated drinks.
How to protect your skin from abrasion when running? In the process of running practice and competition, not only the knees and ankles are frequently injured, but also many body parts will be unknowingly abraded.
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How to prevent: ● before exercise, you must do a good job in preparation activities, and be sure to pull out the tendons to make the moving organs and internal organs reach the moving state; After exercise, fully perform muscle stretching and relaxation activities to eliminate body fatigue as soon as possible.
Breathe deeply through your abdomen, not your chest, so you can breathe in more air.
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Severe abrasions may cause bleeding.
People who are just beginning to practice running are prone to this problem because they breathe too fast and too shallow when running.
The shoes must fit the feet (squeeze the toes to the front, and reserve a finger thickness between the heel and the end of the shoes).
How to prevent: in fact, most of these wear and tear are caused by ill fitting equipment and incorrect running posture.
How to deal with it: if you have a toe cramp, you can straighten your leg, press the cramped toe against the heel of the other foot, lift the non cramped foot, and try to press the cramped foot back.
● make sure the running posture and posture are correct, and do not hunchback, which is not conducive to deep breathing.
How to deal with it: if blisters don’t hurt, they don’t have to be treated.
You can apply vaseline and other lubricants to the places where blisters easily occur, but you can’t apply too much to prevent your feet from slipping in your shoes.
How to prevent: ● do not eat for an hour before running.
Then, change the way you breathe.
Take a quick deep breath and lower the diaphragm.
When running, breathe in and out through your mouth.
You can use your hands to help you recover quickly.
If you feel pain, take a needle and boil it in water for 5-10 minutes.
Before running: drink 450~700 ml of water or other non caffeinated liquids one hour before running; Drink 170~200 ml of liquid every 20 minutes during running; Don’t forget to add water or sports drinks after running.
How to deal with it: first, gently press the bifurcated part with your fingers to relieve some pain.
We are prone to various emergencies when running.
It is best to use old shoes and new socks during the competition.
If you invade or delete the wonderful recommendation of “ugly people”, you need to exercise more.
Please use breathable marathon socks (five toe socks or compression socks are also good).
Pause for a few seconds, then force your breath through your closed lips.
Then apply antibacterial ointment and stick band aid or tape on it to prevent infection and provide buffer.
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After treatment, you may be able to continue the race in a painless state* Part of the material comes from the Internet.
Or take off your shoes and lift your cramped toes up with your hands.
The left side usually has problems.
If you have cramps during running, you should stop and stretch in time to help your muscles recover.
When the body changes from a quiet state to a moving state, the muscle reaction is very fast, but the internal organs of the body enter the working state much slower than the muscles.
It is caused by diaphragmatic spasm.
The blister will slowly break and the body fluid inside will run out.
Repeat this for many times.
If you always exhale when your right foot lands, try exhaling when your left foot lands.
The skin itself has a protective function.
After cooling, carefully prick the blister and squeeze out the body fluid inside.
If the above methods don’t work, stop running and walk for a few seconds while focusing on deep breathing.
● the most effective prevention method is to avoid shallow breathing.
Attention should be paid to cleaning the nails on the feet.
How can we avoid the injuries caused by running, and how can we treat the injuries that have occurred? How do you deal with side effects when running? Costal bifurcation refers to severe pain in the lower part of the chest and the edge of the ribs.
If the thigh is cramped, bend the knee, place it in front of the chest, hold the calf with both hands, shrink it several times, and then straighten the leg.
If your calf cramps, you can straighten your legs and hook your toes back.
Warm up before running.
Sometimes, even if we are fully prepared to prevent injuries, running will bring a lot of unexpected injuries.
If you develop blisters during marathon running, you can receive treatment at the medical station.
● maintain electrolyte balance in the body.