Before running, you must fully warm up to prevent injury.

After 2 days of rest, the pain is still the same, which may mean that you have strained.

Prevention: tight compression pants or high-end marathon pants will improve the effect.

In the process of running practice or marathon race, it is inevitable that there will be pain.

They just feel that they will tingle every time they finish running and take a bath.

In addition, it is best to apply Vaseline or lubricating ointment to this part, which has the best effect.

Nipple: This is a very vulnerable part, especially for boys.

Of course, the training process will inevitably feel pain.

The problem of blisters on the soles of the shoes is usually caused by too long a time of training, and the blisters on the soles of the socks are also caused by too long a time of training.

In addition, it may be necessary to increase the core muscle group training of the upper body, because running has always focused on the lower body training, without training the upper body, resulting in insufficient coordination.

Please fully supplement water or sports drinks during training.

If you still have cramps, you can try to supplement salt pills or electrolyte capsules to see if there is any effect.

Provide you with a simple way to judge: the slight pain after the start may be the slight pain of insufficient warm-up.

Thigh muscle is divided into front, both sides and rear; The lower leg is divided into the inner and outer calf and the soleus muscle close to the ankle.

Remember, if the joints feel painful, you must stop your training, because it takes a long time to recover after these parts are injured (more than 2 ~ 3 weeks), so pay special attention to these parts.

The simplest upper body training is pulling the horizontal bar or push ups or sit ups, which are very effective.

3.

For intramuscular pain in the middle and end of training, please slow down.

Muscle strain: the most vulnerable parts of the lower limb body are thigh muscle and calf muscle.

Muscle soreness generally recovers within 2 ~ 3 days.

It should be the calf muscle that is easy to be pulled.

5.

If the pain cannot be eliminated in 5 ~ 10 minutes, please stop training immediately, otherwise the injury will be caused.

In addition, do not exceed your own load of training.

Generally speaking, over time, with more training, the ligaments and muscle tissues next to the joints will become stronger.

You can try these devices to protect the above vulnerable parts.

These devices will not be needed for protection for a long time, but we must do it step by step.

In addition, there will be differences in personal physique.

Prevention method: warm up before running must be sufficient, and strengthen the stretching exercise of the upper body.

Inner thigh: the same as the principle of nipple, it is also caused by skin and pants breaking or abrasion after long-term friction.

4.

This phenomenon is mostly caused by incorrect running posture or insufficient relaxation and stiffness of the upper body.

Prevention: you can use Vaseline or lubricating ointment on the nipple, but it’s better to stick it with breathable tape.

Many runners don’t know at the beginning.

Prevention methods: most of the causes of strain injuries are caused by over training or insufficient warm-up.

Prevention: 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).

The training plan must be gradual, and the muscle pain ointment or gel sold in the drugstore will also have a certain soothing effect.

It is worth noting that the muscle pain caused by fatigue is separated from the strain.

If it still hurts, it means you need to see a doctor.

It’s best to use old shoes and new socks during the game.

They don’t know that the original clothes will rub the nipple until they bleed once.

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Generally, Vaseline can only last for 2 ~ 3 hours.

Shoulder and neck pain: it usually occurs after 1 ~ 2 hours, which is not a phenomenon that everyone will have.

running sling bag

If they practice for more than 1 hour, they will often be abraded.

Some of these special pants are lined, so there is no need to wear underwear (underwear will also cause damage due to friction).

7.

Some people are easy to happen and others are not easy to happen.

In particular, LSD training (up to 2 ~ 3 hours) should be protected.

What kind of pain is easy to occur and how to prevent and deal with it? Simply provide some experience sharing, hoping to be helpful to runners.

Joint pain: there are hip, knee and ankle joints in the lower limb joints.

6.

2.

Cramps: cramps are mostly caused by muscle fatigue or excessive loss of water and salt, resulting in a physiological phenomenon caused by electrolyte imbalance in the body.

Prevention: warm up fully before the game.

Stop when it hurts and rest for 2 ~ 3 days.

After 10 ~ 15 minutes, if the pain hasn’t been eliminated, please stop training and have a rest.

Please use breathable marathon socks (five toe socks or compression socks also work well).

Prevention method: hip pain can be improved by reducing the stride (don’t step too much), knee joint can be improved by knee protection (different functions and knee protection can be selected according to different positions), and ankle joint also has special ankle protection devices.

1.

When you can’t distinguish, it is the main cause of the injury.

If this problem occurs, you can slowly stop or walk instead and stretch your upper body.