The calf is swollen and hard after running. Running is a sport that contemporary people are keen on. Running has many benefits, but there are also many precautions. Many friends report that they have swelling and leg stiffness after running, so what is this? Come and have a look!

The calf swells and hardens after running 1 First of all: How to judge whether the calf swells and hardens?

Edema, also known as edema, refers to excessive blood accumulation in the stroma outside blood vessels. The method of distinguishing whether it is edema is as follows: the skin itself has a certain ductility, and it is not easy to repair it immediately by pressing and relaxing with hands. The condition of re-depression is edema. It is also very simple to distinguish edema legs, muscular legs and fat legs: they are muscular to the touch and fat to the soft. Edema is not easy to rebound immediately when pressed.

Second: What are the possible causes of bloating after jogging?

1, clothes and trousers are too tight: in fact, too tight clothes and trousers have little effect on reducing air resistance. On the contrary, after some people's tight shorts are too tight, long-term jogging will lead to ligature marks at the root of thighs, which will easily cause edema of lower limbs.

2. If you take analgesics, steroid hormones, emergency contraceptives or some antihypertensive drugs before running, it may also cause edema, but it can be improved after stopping the drug (it may also cause edema before and after the female physiological period).

3. If the heart, liver, renal function and endocrine tests are normal, then the cause of leg edema may also be unbalanced diet and lack of nutrition. For example, insufficient calcium intake will affect the transmission of nerves, even cause muscle spasms and aggravate the swelling of legs and feet; If the intake of sodium in the diet is high, it will lead to imbalance of plasma osmotic pressure inside and outside capillaries, causing hypertension and edema of lower limbs. Proper use of rich and colorful potassium-containing ingredients, such as bananas, apples, tomatoes, etc., can balance the work pressure inside and outside the body cells and replace excessive potassium ions. Reduce the occurrence of edema.

4. If the human body has diseases, such as heart disease, because blood is not easy to flow back from the lower limbs to the heart, it will accumulate in the lower limbs, causing edema. Or liver disease, due to insufficient renal function and protein, when the working pressure of collagen fibers in blood vessels is not enough, it will cause edema. Or the decline of renal function causes problems in water and salt metabolism, which is a common cause of edema caused by chronic kidney disease, but the edema of chronic kidney disease is often systemic.

Third: How can we get rid of bloating?

1, soaking feet with hot water to eliminate edema

Wash your feet with warm water at 40℃, the water level should be at least higher than barefoot, preferably to the calf. In addition, ginger slices can be added to boiling water, which can warm the human body and help to eliminate edema. You can also soak your feet in hot water and massage your feet with ginger slices at the same time, which can enhance the effect of edema removal.

2. Lift your legs to remove edema

Before going to bed every night, pull your feet up against the wall, make your upper body and legs at 90 degrees, and lift your legs for 20 minutes. It can help the blood and tissue fluid stagnant in the heel return to the heart and eliminate edema. If you feel too hard, you can also put a pillow under your feet and raise your feet slightly at night.

3. Massage to remove edema

(1) After sitting up, lift your legs, put your hands around the root of your thigh, press it to your knee joint five times, then press it from your calf to your bare feet five times, and then gently press it back to the root of your thigh.

(2) Push barefoot with your fingers, and then gradually press it to the calf, ***5 times.

(3) Wrap the soles of your feet with your hands and gently press them back and forth for 5 times.

(4) Wrap the palms of both hands around the lower leg, and gradually gently press it to the top of the thigh root, * * * 5 times.

(5) In addition, riding a bicycle upside down can also promote the blood circulation system and reasonably eliminate edema.

4. Diet with obvious edema

One of the main reasons for edema is that acetate stays in the body. So, if your diet tastes heavy, why not take more "potassium salt" while adjusting your diet, and use high-potassium ingredients such as seaweed, potatoes, broccoli, bananas and apples to drain water?

Usually, it is necessary to reduce the intake of ingredients that are easy to catch cold, raw food or ingredients that increase stomach pressure, which will make the stomach more and more tired and keep the body's water out. Eating at night should also be reduced, it is best not to eat midnight snack and reduce the intake of a lot of water.

Leg swelling and stiffness after running 2 Four things that must be paid attention to when running for fitness.

1, remove makeup before running.

When running, the metabolism of the human body will accelerate and the pores will open. If you don't remove makeup, it will lead to pore blockage, skin breathing difficulties, severe allergies or skin inflammation.

2. Don't run during the physiological period.

Running during physiological period will aggravate the original congested pelvic burden, aggravate dysmenorrhea, and at the same time pull the uterus, leading to excessive menstrual blood. Running during physiological period will cause endocrine disorder, which is related to personal physique. You can't avoid danger, so stop running and do some gentle exercise!

3. Be sure to warm up before running.

The two most vulnerable parts in running are the knee joint and ankle. Unfamiliar road conditions, poor physical flexibility and overweight are the main causes of strain. Do 5- 10 minutes of warm-up exercise before running, mainly stretching and buckling.

4. Run at your own speed.

When running, the coordination of breathing and pace is emphasized, and the gentler one is "two steps and one breath, two steps and one shout". During running, you should relax, don't feel tired, and don't put pressure on your heart and lung system. Especially when you start running, you must slow down or even go fast, so that the cardiovascular system and joint muscles can gradually adapt.