Leg pain
If a person has pain in the back of his calf after running, first of all, it is necessary to observe whether his forefoot touches the ground when running. There is a bouncing time when running, that is, plantar flexion. Frequent use of gastrocnemius caused pain in the back of his calf.
Lateral leg pain
Running below the knee is easy to cause this problem, commonly known as running knee, which is a symptom caused by friction between iliotibial tract and lateral femoral condyle. After finding the pain point, manual massage can eliminate this symptom, once a day for 5~7 minutes each time, which can solve this pain.
knee pain
In addition to the knee itself, people with knee pain should also consider running too much or the muscles of the body are not enough to support this kind of exercise, the load of the knee joint is too large, or the heel touches the ground when running, which will cause a strong impact on the knee joint and induce pain.
This is a warning signal.
No matter what kind of pain, it is good to say that there is pain at the beginning of running. If there is a long-term pain, it may be an injury. Don't insist on running, stop to rest or go to the hospital in time, find out the reason and take good care. After that, resume exercise from brisk walking and take good care of your knee joint!
Running is a very common form of exercise, and it is also common to have pain symptoms in the lower limbs after running. The most common cause of leg pain after running is lactic acid accumulation. In a short period of time, strenuous exercise produces a lot of lactic acid, and the accumulation of lactic acid in muscles will cause muscle pain.
In addition, knee pain after running is also common, generally for the following two reasons.
1. The knee joint is overloaded. If it is heavy, it may cause the knee to be unable to bear such a heavy weight, thus causing pain.
2. Knee joint injuries, such as meniscus injuries and arthritis. Running with the knee damaged will cause the knee to be unbearable, and finally there will be symptoms of pain.
Hello! The causes of knee pain and leg pain after running are different. Let's have a look!
First, the causes of knee pain after running are:
1. patella softening: When the knee (i.e. patella) moves with running, the cartilage at its joint will be subjected to certain degree of vibration and stress, and the heavier the person, the higher the probability of injury.
2. Meniscus injury: Meniscus injury is mostly caused by torsional external force. When one leg is loaded and the lower leg is fixed in the semi-flexion booth, the body and thigh suddenly rotate inward, and the medial meniscus is subjected to rotational pressure between the femoral condyle and tibia, resulting in meniscus tear.
3. Patella tendinitis: Patella has the function of protecting the knee joint, avoiding the friction of quadriceps tendon on the cartilage surface of femoral condyle, and preventing the knee joint from excessive adduction, abduction and flexion and extension. Muscle health will be inflamed when the patellar tendon is overtired, the fiber is torn or other injuries occur. If the joint movement makes the injury develop further, the pain will be obvious or aggravated.
4. Osteoarthritis: Overload is the main cause of disease. Long-term excessive exercise and incorrect running posture will lead to knee osteoarthritis.
Second, the causes of leg pain after running are:
1. Due to strenuous exercise and anaerobic exercise of local muscles, a large number of metabolites, lactic acid, accumulate, resulting in soreness.
2. Severe contraction of muscle fibers can lead to partial rupture of fine muscle fibers and local congestion, resulting in post-exercise pain;
Lactic acid accumulation is the main cause of leg pain if you usually lack exercise and suddenly finish running.
In order to avoid knee pain and calf pain after running, you should pay attention to the following points when running:
1. Warm up before running
Warm-up before running can make joints have a certain adaptation process and make muscles "warm up", which can not only run in a better state, but also effectively reduce or even avoid sports injuries.
2. Choose a soft and elastic ground.
Hard ground has poor elasticity. Running on this ground will increase the load on the joints of lower limbs and it is easy to get injured. Therefore, when running, try to choose soft and elastic ground, which can effectively reduce the load of lower limb joints and protect the knee joint.
3. Strengthen the exercise of muscles around the knee joint
Regular exercise of lower limbs and regular stretching of leg muscles can effectively protect knees, enhance their stability, exercise calves and knees for a long time, and also improve endurance.
4. Running posture
To complete a complete running action, one is to let your feet touch the ground, the other is to keep your body balanced and move forward, and the third is to lift. Only the correct running posture can ensure effective exercise and no injury.
Step 5 Stretch after running
Stretching can help muscles relax, reduce muscle stiffness, accelerate local blood circulation, help lactic acid discharge and decomposition, and help muscles recover. So as to achieve the effect of relieving muscle soreness and fatigue.
Huaixian Health reminds you that if you don't relieve or get worse after rest, considering the existence of other diseases, it is recommended that you see a doctor in time to prevent the illness from getting worse and treat according to the cause.
Running can cause knee pain, discomfort and calf pain. We need to know why. These two problems are not difficult to solve. Running and uphill are easy to sprain the hamstring muscle behind the knee. The hamstring muscle is so small that it has to compete with the seven muscles in front of the knee, so hamstring sprain is a high probability fact. However, as long as the hamstring muscle is effectively released several times, it can recover quickly even if it is sprained and massaged again. As for the cause of calf pain, it is better to understand and treat it. The calf is a long-term worker of the body. As long as you stand and walk, it is the task of the calf. Over time, the calf will tighten and harden, which is precisely caused by the dehydration of muscle fascia and tendon outside the calf muscle. Therefore, athletes need to massage and relax as soon as possible after the game. If the calf muscles are tight and hard, the dense receptors on the myofascia will feel uncomfortable and painful. Tight and hard calves can also heal themselves. The method is reverse massage, raising the calf and hitting some hard objects. Hard objects massage the calf in turn, and often massage the calf to make it loose.
Paper drawer. Plastic box. Popliteal muscle sprain and massage area.
The calf muscles are the long-term work of the body, and we don't want to take care of them. It shouldn't be!
Running is a simple and exhausting exercise, but sometimes the incorrect running style will also bring some damage to our health, the most direct performance is the pain in our knees and calves after running.
Because when we run, the force on the joints is far greater than the load when we walk normally. If you don't warm up enough before running, plus incorrect running posture, this force will repeatedly wear our knees and ankles and accelerate the degradation of joints.
If there is pain in the knee joint after running, you should stop exercising to prevent excessive joint wear. Cold compress can relieve pain in the first 24 hours, and hot compress can relieve pain after 2 days. However, if the pain persists for a period of time, we should consider whether there is meniscus injury, knee running (iliotibial tract syndrome), osteoarthritis, patella softening or other conditions. If you can't detect it yourself, it is recommended to go to the hospital to ask a doctor in time.
Leg pain is mainly due to strenuous exercise, which makes some muscles exercise anaerobically and metabolize lactic acid. People who lack exercise for a long time, if they suddenly exercise violently, will accelerate the accumulation of lactic acid and make people feel sore in their calves. Furthermore, during strenuous exercise, the intense contraction of muscle fibers will lead to some small muscle fibers breaking, which will lead to muscle strain, so the human body will feel sore.
If your calf hurts after running, stretch your legs. Hot compress and massage can generally relieve pain. If the muscle tendon is completely broken due to high-intensity exercise, it should be locally bandaged and fixed, and then immediately sent to the hospital for diagnosis and treatment.
Exercise is a good thing, but we must combine our physical condition, grasp the intensity and cycle of exercise, and fully understand the precautions of various sports. For example, running seems to have no skills, but warm-up and stretching before running, the situation of running on the ground, breathing control, etc ... should be carefully understood.
We exercise to keep fit, not to aggravate physical wear and tear. Therefore, only by mastering the correct methods can exercise be meaningful. # Breeze Project #
Running is good for health. Proper running can increase myocardial contractility, improve respiratory function and some related physical functions, so many people will choose running as a way of exercise. And running can also effectively lose weight, but some people have knee pain after running, and some people have leg pain after running, so their performance is different, so everyone's situation is different. Under normal circumstances, people with knee pain are not recommended to run, and people with leg pain need to persist for a while to relieve it.
People with knee pain will mostly have knee pain after running because the meniscus is damaged. This situation shows that it is necessary to change the mode of exercise or reduce the speed and distance of running, reduce the activity appropriately, and then gradually increase the amount of exercise after the knee pain is relieved.
Leg pain after running indicates too much lactic acid in the body. Lactic acid in the body can be released after running to relieve physical stress, so some people will have leg pain after running, which is why lactic acid is at work. This situation will disappear as long as they keep running for about a week. They can massage properly to help lactic acid metabolism, thus promoting lactic acid metabolism and relieving pain.
If the knee hurts, you can shorten the running cycle. If your calf hurts, you should run more properly. When you metabolize lactic acid, your body will feel particularly relaxed, and it can also effectively help your body metabolize waste. People with knee pain can run or change to other sports under the guidance of a professional fitness coach, and the effect is the same. You don't need to worry too much about the bad effect, and you should pay attention to rest if your knee hurts, so as to avoid the meniscus injury of your knee seriously affecting your walking.
You should do stretching exercises in advance to warm up, especially in winter. If you don't stretch, it's easy to cramp and your knees hurt! So when you walk, always keep your knees and toes in the same direction If you choose the wrong way, it will seriously lead to unreasonable stress on the knee joint, as can be seen from the inside and outside shoes! This is the internal character and external character. In the long run, it is easy to cause different degrees of strain on the ligaments and meniscus of the knee!
According to online reports, the young man walked 5 kilometers or a lot every day for more than two months, and suddenly one day his knee hurt and he couldn't walk, but the method was wrong and the amount of exercise was too great! I suggest you walk briskly every day. According to your breathing rhythm, if you feel tired or uncomfortable, stop running immediately. When you recover, we'll see the situation tomorrow!
1. Knee pain must not last. You should stop running or walk less.
2. Wait until the knee doesn't hurt, and then start moderate exercise. It is best to choose swimming.
3. Be sure to warm up before running.
4. If running is just for health or fat reduction, I personally don't think it is necessary to pursue speed blindly. Long-distance running is to see who runs farther and longer, not who runs faster for a while.
You must pay attention to the method of running, the stride should not be too big, your legs must be bent when your feet touch the ground, and you can't feel jumping when running. Don't shake your body from side to side, and don't swing your arms greatly. The principle of small stride, high frequency and leg bending should be adopted.
6. It is best to wear a heart rate belt and use 60% to 80% of the maximum heart rate during long-distance running.
7. Be sure to stretch after running.
First of all, the impact of running on the knee is great, about five times that of standing. Therefore, for people who are overweight and lose weight, it is not recommended to run this form of aerobic exercise.
Secondly, everyone's running posture is different, that is to say, incorrect running posture will increase the wear of knee joint, mainly the wear of patella joint and meniscus, which will cause inflammation and naturally hurt over time.
Finally, it may be that the frequency of running is too frequent, and the correct running posture will not make the wear not happen, but will only reduce the wear. Therefore, when a person runs every day, it is very likely that his knee is inflamed, which is called overwork.
For calf pain, it is easy to explain. In the process of pushing the ground backwards, the calf exerts more force. Although the intensity is not great, repeated use will also cause soreness and lactic acid accumulation.
This will also happen if, like a sprinter, his hind feet don't touch the ground when running. After all, the calf is used more. However, if it itches at ordinary times, it is not recommended to use this way of not landing on the heel, which will make the calf run thicker and thicker.