In case of the above situations, you should go to the hospital for diagnosis and treatment in time.
We should deal with it in time in order to run healthily for a long time.
The lipids contained in them are not only very healthy, but also recognized as anti-inflammatory food in the running industry.
Especially avocado, salmon, nuts, olive oil and flaxseed oil.
Running is a sport that everyone can do immediately.
Specific special coping methods for the seven most common injuries in running, > > Click to view.
Source: runnercamp -.
Many running injuries, such as heel tendinitis and plantar fasciitis, are symptoms of strain and inflammation after excessive use of muscles or joints.
Press and bind the corresponding parts.
World class athletes often choose cross-country skiing, cycling or swimming as cross training.
When the pain has been relieved, but you can’t immediately return to your original running training.
This injury treatment guide, whether you are just starting to run or already experienced, should know a little.
Since most running injuries are related to overtraining or running too much, the wisest thing to do at this time is to let the body rest for a while.
Stop running or training immediately and rest.
In the recovery period, high calorie and high fat junk food needs to be eliminated.
40% – 50% of runners have experienced at least one running injury.
Ice – ice pack.
3.
Swimming can control your core muscles, help you better use your hip strength, and it is also an excellent way to self cure running inflammation.
Ice compress is the most practical treatment for pain or acute injury in sports.
Although running is simple, repeated movements and joint muscles under pressure during running can easily lead to sports injury.
Cycling and running alternately can not only train muscles in different parts, but also avoid excessive use of muscles and joints in the same part.
The elliptical machine uses the principle that the movement track of the ankle is similar to the ellipse when the human body runs, so that the aerobic training of the double elliptical machine is consistent with the natural running of the human body, but there is no great impact of running on the knee joint.
Of course, it can reduce sports injuries.
Rice self injury coping method also has two points to pay attention to * once there is pain, the injury must be treated immediately * the treatment measures must exceed 48 hours at least 1.
If used correctly, a resistance rope can change different lengths, produce different intensities, and carry out strength training at different levels, especially for the upper body and thighs.
At this time, you can choose some alternative training to keep the body moving and protect the injured parts.
The fitness ball is soothing and safe.
Pressure bandage with elastic bandage and other tools can not only have a good detumescence effect on the injured part, but also form a certain support and protection for muscles and joints.
Ice pack the wound with an ice bag.
Running without injury is the truth.
If you encounter pain that is not serious, runners can deal with it by themselves.
4.
Adding these ingredients to your usual diet can also enhance your physique and prevent pain.
Most of the causes of injuries are nothing more than running too fast, too hasty or over training.
2.
Raising the affected area above the level of the heart also has the effect of reducing swelling* Severe pain, swelling, or severe numbness in the painful part * the injured part cannot press or bear weight * there is an obvious abnormal feeling or instability in the joint.
The advantage of riding is that it has less burden on the body, can last longer, and is less likely to cause joint damage.
Compression – pressurization.
Whether it’s muscle soreness or pain, the body needs to store energy to recover.
If we can strictly abide by the principle of “step by step” and pay attention to running technology and equipment, in fact, the probability of runners suffering from injuries will be greatly reduced.
Swimming is the best choice when you can’t run with pain in your legs and feet, especially when your knees are uncomfortable.
It can train the muscle groups in the chest, abdomen, back, hips and legs, which play an important role in maintaining body balance, improving body posture and preventing sports injury.
Eating anti-inflammatory food during recovery can get twice the result with half the effort.
The method of dealing with injury follows the simple rule of r-i-c-e, which can effectively relieve pain, reduce body inflammation and accelerate body self-healing.
After running, ice compress can reduce pain in the early stage of injury, and the best time for hot compress is injury recovery.
Rest – rest.
At the same time, these exercises can also be added as cross training in your usual training to prevent excessive fatigue or strain of muscles in the same part.
Elevation – raise the affected part.