Do you know what to do if you get injured in running? Many people don't pay attention when running, resulting in knee injuries or joint sprains. In view of these possible sports injuries, we should take preventive measures in advance. I collected and sorted out the relevant information about how to do running injuries for everyone. Let's have a look.

How to deal with running injuries? 1 solutions to common knee injuries in jogging

Jogging seems simple, and if the posture is not standard, it will also cause damage to independent sports. Therefore, if you want to "run" out of physical and mental health, you need to jog.

In the whole process of jogging, we often encounter pain of one kind or another, that is, the human body reminds us that something is wrong! What's wrong?

stomachache

The key reason is that there is no warm-up exercise before the announcement of fitness exercise. The inertia of the heart is too large to integrate into the intensity of exercise, which leads to respiratory muscle confusion. Or after eating or drinking water, the mesentery is overstretched. Prevention: slow down, adjust the inhalation rhythm, and aggravate inhalation. In addition, gentle pressing can relieve pain.

Sprain of foot

The most common is the sprained foot caused by falling down while jogging. Generally speaking, after being treated by a doctor, there must be a recovery period of 2 to 3 months. You must not jog again before you are completely cured, otherwise you may continue to sprain again and your condition will get worse.

Kurbature

People who start running generally feel pain and stiffness in the muscles at the roots of thighs and calves. If you massage with plaster after taking a shower, it can be repaired quickly. After jogging gradually, the muscle pain will of course disappear. Too much training can also lead to muscle pain. At this time, it is necessary to reduce the interval of jogging, or consider stopping this fitness exercise first. Leg muscle soreness belongs to all normal physiological phenomena in fitness exercise. In addition to the kinetic energy produced by muscle contraction, muscle has also undergone a series of changes. Adenosine triphosphate, creatine phosphate and glycogen can all release energy. If the compressive strength is too large, the blood circulation system can't keep up, the supply of co2 is insufficient, and the muscles are tired, it will stimulate the central nervous system and cause pain.

Solution: Soak your feet with boiling water and massage your legs. Knee joint pain Too much endurance of the knee joint will cause pain, and in severe cases, it will swell and accumulate water. If the pain does not improve after adequate rest, you should see a doctor as soon as possible. Solution: Adequate rest and medication.

Muscle spasm

Leg cramp, also known as leg cramp, is a condition in which tonic muscle contraction cannot relieve stress. Winter is frequent. Cold weather, no warm-up exercise, or cold stimulation of leg muscles can cause muscle pain.

Solution: cold and warm, traction belt, massage.

chest pain

Inhalation is uneven during exercise, no inhalation through the nose, air conditioning inhalation into the lungs, pulmonary vasoconstriction, blocked blood circulation system, long-term running with head held high, and persistent chest anxiety will all cause chest pain. Prevention: choose nasal inhalation throughout the fitness exercise to keep warm and cold.

achilles tendinitis

Achilles tendon tenosynovitis refers to the damage of the deep muscle fascia between calcaneus and healthy bones, and the synovial layer between tendon tissue and connective tissue, which leads to the obstruction of blood circulation system and damaging inflammation around tendon and tendon tissue. Rugged or solid sports ground may lead to tendinitis.

In sports and fitness, we often encounter various problems. In fact, no matter what problems can stop the style of fitness, the above are some running injury-related problems collected by online editors, how to deal with them and how to prevent them. I hope the detailed introduction of the network editor can help you, and we must attach great importance to the aspect ratio in the whole process of fitness.

How to deal with running injuries? Simple first aid skills for two common sports injuries;

1, stop bleeding.

Hemorrhage can be divided into external hemorrhage and internal hemorrhage. In an open injury, blood vessels rupture due to injury, resulting in blood flowing out of the wound, which is called external bleeding. The following are the hemostasis methods for external bleeding:

(1) Pressure dressing method: For minor trauma, capillary or venule bleeding, the outflow of blood is easy to coagulate. Cover the wound with sterilized boiling material, and then wrap it with a triangular towel or bandage under pressure.

(2) Finger pressure hemostasis: generally used for arterial hemostasis. That is, the proximal end of the bleeding artery is pressed against the opposite bone surface with your fingers, thus blocking the blood source and achieving the purpose of temporarily stopping bleeding.

(3) tourniquet to stop bleeding When it is difficult to stop bleeding by pressure dressing or finger pressure, a tourniquet (rubber band or other substitute) can be tied near the heart of the bleeding site. When applying a tourniquet, you should not directly press it on the skin. Instead, first wrap the tourniquet with a soft object such as a triangle towel and towel, lift the injured limb high, and then tie the tourniquet. The tightness should be based on the principle of inhibiting arterial blood flow, and the wax color at the end of the limb should be appropriate after binding. If it is purplish red, it can inhibit arterial blood flow. If tied to the upper limb, relax every 20-30 minutes, if tied to the lower limb, relax every 45-60 minutes. Anyone who has put on a tourniquet must record the location and time of the tourniquet and send it to the medical unit quickly.

2. dress.

Bandage can protect the wound, reduce the chance of infection, compress and stop bleeding, fix the fracture and relieve the pain, which is one of the main techniques of injury first aid. Commonly used dressing materials are bandages and triangular towels. If these materials are not available on site, towels and clothes can be used instead. The dressing action should be skillful and gentle, and the tightness should be appropriate. This paper introduces several methods of dressing with bandages or materials similar to bandages:

(1) Ring bandaging is often used for bandaging smaller parts of limbs, or for the beginning and end of other bandaging methods. When dressing, open the bandage roll, put the bandage on the injured limb obliquely, press it by hand, wrap the bandage around the limb once, then turn the head and a small corner over, and then continue to wrap it around. The second coil covers the first coil and is wound 3-4 times.

(2) Spiral bandaging method: The bandage roll is wound obliquely, and the first half or one third of each roll is pressed. This method is mostly used in parts with little difference in limb thickness.

(3) When using the reverse spiral bandage method to make a spiral bandage, press the bandage with your thumb, and press it downward, half or one third of the previous circle, which is mostly used in the parts where the thickness of the limb is closely related.

(4) The "8" bandaging method is mostly used for the bandaging of joints. At first, do several rounds of circular bandaging above the joint, then wrap the bandage obliquely, one round is wrapped below the joint, and two rounds are crossed on the concave surface of the joint. Repeat, each round is half or more than one third of the previous one.