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Why does the thigh root ache after running?
Why does the thigh root ache after running?

Why does the thigh root hurt after running? People with heart disease are not suitable for this sport. Exercise can help us to excrete toxins from our bodies quickly. Proper exercise is good for our health. Pay attention to your breathing frequency when exercising. Now let's share why the thigh root hurts after running, relax after exercise and the skills to prevent pain.

Why does the thigh root hurt after running? 1 Pain will appear after the first exercise. If it is the main leg exercise such as running, if you exercise too much a few days ago, especially one or two days ago (depending on your physical fitness), after stopping exercising for a period of time, especially after getting up the next day, there will be painful reactions in your calves, inner thighs and roots, such as muscles filled with lead, and even you will stumble when you walk.

This feeling of pain will disappear as long as you persist for 7 days, and you will obviously feel that your leg muscles are much stronger. If your legs are not filled with lead after training, the expected effect will not be achieved. In short, if you want to enjoy the fruits that sports bring you, you should start from being able to endure hardships and never give up, because no matter how long you practice, as long as you don't persist for a week, you have to start all over again.

The effective method is to put a towel on the strained muscle, and then put ice cubes in plastic bags on the towel for half an hour until the wound pain is relieved, which can be repeated several times a day; Wrap an elastic bandage around the injured part, and raise your legs to minimize the swelling of bleeding after injury. Bandage is limited to 30 minutes and can be done several times repeatedly; Try to reduce the burden of the affected limb and keep the affected part quiet; Two days after the injury, you can take a hot bath or apply hot compress to the affected area, and paste some ointment for promoting blood circulation and reducing swelling after the bath. Don't run and jump for a week after injury.

Well, I have explained in detail why the thigh root feels pain after running. Maybe some people are not used to running. In fact, if you often run and exercise, the pain will gradually become lighter. I also want to remind my friends here that we must choose the exercise that suits our body, and the most important thing is persistence.

Why does the thigh root hurt after running? 2 lactic acid accumulation during running can also cause knee pain, so don't stop immediately after running. You can slowly stop activities, such as jogging, brisk walking, walking and so on. , can help relax leg muscles and joints and relieve pain.

Static stretching leg

Static stretching of legs helps to relax tight leg muscles and relieve knee pain. Static stretching can focus on stretching thighs (front, back, inside and outside), calves (front and back) and hips (front and back).

Ice compress

Ice compress can constrict local blood vessels and reduce blood circulation, thus reducing the metabolic rate of tissues and inhibiting the occurrence of inflammation. Knee pain occurs during running, which can be relieved by applying ice to the knee, reducing the degree of tissue trauma and accelerating tissue repair. When applying ice, you can wrap the ice with a towel, or you can apply a towel soaked in ice water to your knees. Be careful not to take too long.

Replenish energy

After running, you can not only drink water to replenish the lost water, but also eat some foods that can replenish energy to help your body recover, such as foods rich in protein and carbohydrates and foods containing potassium.

Massage your knees.

Running knee pain can massage the muscles around the knee properly, which is helpful to relieve the pain and promote local blood circulation. You can also find the tenderness point and press it with your thumb from light to heavy to feel sore.

The recovery methods of different parts of knee pain are in the lateral knee and iliotibial tract.

1, lying next to you

Put your legs together, bend your knees 90 degrees, lie on your side, and slowly lift your thighs up until they are one palm wide apart. Hold it for a while, then release it. Be careful not to move your feet or turn your hips over and lie flat.

2. Lift your hips and squat

Stand with uninjured legs against the wall, close your hips and lift them, keep your hips contracted to the limit, then slowly bend your injured knees to 45 degrees, keep them for a while, and slowly straighten your knees.

Step 3 stretch your hands and knees

Lie flat on the mat, lift the injured leg, with the thigh and hip at 90 degrees, push and pull the knee and ankle, cross the other leg, and hold it until you feel the outside of the hip stretched.

Around the knee, the front knee hurts.

1, half squatting on the wall

Back against the wall, 45-60cm in front of your feet, slowly bend your knees to less than 90 degrees, keep your knees below your toes, and straighten your knees after a while.

Step 2 squat on one leg

Put the injured leg on the steps, slowly bend your knees until the other leg touches the ground, and then slowly flatten your knees.

Step 3 lift your legs

Adjust the pedal so that your knees are at right angles, then put your feet on the pedal, push your feet to make your knees even, and then slowly bend your legs, being careful not to straighten your knees completely and keep your feet on the pedal.

Above the knee, quadriceps tendinitis

1, stretching the calf

Face the wall with your feet, open your legs back and forth, hold the wall with your hands, keep your feet on the ground, straighten your hind legs, and slowly bend your knees on your front legs until you feel your hind legs and calves stretched.

Step 2 kneel and stretch

Kneel on one leg, tuck your hips and move them forward until you feel a force acting on the front of your thighs. Don't lean forward and twist your hips.

Step 3 stretch the hamstring

Lie flat on the mat, with one leg straight and one leg raised, with the thigh at 90 degrees to the hip, slowly straighten and lift the knee of the leg until you feel the back of the thigh stretched. Hold for 5 seconds, put it down and make a group 10- 15.

How is knee pain after running? Running knee.

Running knee, also known as patellar pain syndrome, is the most common cause of knee pain. Generally speaking, the reason is the pain inside the patella or the friction pain caused by the contact between the patella and the femur. When you press your hand on the patella and stretch your knee, the pain gets worse, and it gets worse when you go up and down the stairs.

Reason:

During running, factors such as excessive strength and unsuitable shoes cause the patella to bear too much external force perpendicular to the knee joint from the front, which leads to excessive wear of the contact surface between the patella and the femur and produces lesions.

Expression form:

Runners feel knee cartilage discomfort during exercise, with mild or moderate pain, which usually occurs when they reach 40 miles for the first run every week. Even if they start running after a few days of rest, it will be repeated or even worse.

Countermeasures:

1, running rest 1-2 weeks.

2. Then run the stairs until it doesn't hurt. If you feel pain after running, ice your knees immediately.

3. Take anti-inflammatory drugs such as ibuprofen or aspirin after running under the guidance of a doctor, but after meals, not before running.

4. Hot compress your knees with a hot water bottle for half an hour before going to bed.

5, choose the right shoes, and reduce the amount of running and deceleration, try to run on a flat road, and often run in different directions on the playground.

6, often doing side leg lifts and squatting against the wall helps to strengthen muscles.

Prevention methods:

1, try to run on soft ground, like a plastic track, to avoid the impact of the ground on the knee joint during exercise.

2. Choosing running shoes suitable for your foot type and gait will help to reduce the pressure on your knees.

3. Control the running time, warm up and stretch before and after running, and standardize the running posture.

4. Stretching the back of thighs and calves before and after each exercise can prevent toes from moving inward and help you stay away from running knees.

5, often do exercises such as squatting against the wall to exercise quadriceps, and pay attention to practicing gluteal muscles.

6, usually pay attention to the exercise of the knee joint, such as squatting or standing piles are helpful to exercise the strength of the knee joint.

meniscus injury

Meniscus is a cartilage pad between femur and tibia, which relieves diffusion pressure and provides lubrication for stomach and knee joint activities. It is divided into an inner part and an outer part. Generally speaking, the common meniscus injury in running is medial meniscus tear, which will cause slight knee swelling and pain when bending the knee.

Reason:

During running, an external force perpendicular to the inside of the knee joint acts on the flexed knee joint at the moment of sudden stop and direction change, or at the moment of running and landing.

Expression form:

1, there will be pain in one joint, the position will be relatively fixed, or there will be obstacles or clicks when the knee flexes to a certain angle.

2, you can't squat completely, otherwise you will feel obviously stuck at a certain point when you bend your knees.

3, muscle weakness, feeling unable to control the joints, there will be kneeling phenomenon.

4. Straightening obstacles suddenly appear during the exercise, but they will be unlocked after the activity.

Countermeasures:

If meniscus injury occurs, the best treatment is to seek medical treatment.

Prevention methods:

1, avoid running on uneven ground when running, and strengthen the improvement of the stability of hip, knee and ankle joints.

2. Strengthen the muscle strength around the knee joint to improve the stability of the knee joint, increase the flexibility of the ankle joint and hip joint, coordinate the symmetrical muscles and reduce the load of the knee joint itself. For example, relax quadriceps femoris and tensor fascia lata with foam shaft. There are also one-legged standing, static squatting and one-legged squatting to help exercise knee muscles.

Patella injury

Patella is located in front of the knee joint, which plays the role of force transmission and fulcrum in knee joint movements such as jumping, squatting and standing up, and is the main part to maintain the stability of the knee joint. Patella injury is also one of the common causes of knee pain during running.

Reason:

When running, the knee joint often needs flexion and extension, and the patella and femoral articular surface will squeeze and rub each other for a long time. Over time, it will cause patellar cartilage damage, such as cartilage degeneration, softening, fragmentation, uneven joint surface, which will cause knee pain.

Expression form:

1. Sitting for a long time will suddenly straighten your knees and you will hear a bang. When you put your hand on your knee, you will feel a astringent feeling on your knee.

2, cartilage degeneration, softening, fragmentation, joint surface inequality. , causing knee pain.

3. The symptoms are not obvious when walking on the flat ground. After exercise, the pain is aggravated after squatting, standing up, going up and down stairs, going up and down slopes and running.

Countermeasures:

Stop running, pay attention to rest, exercise quadriceps femoris, help balance the muscle strength of medial head and lateral head of quadriceps femoris, relieve patella disharmony and avoid patella injury. The common exercise method is to do a squat within 60 degrees, roll with a foam shaft or massage with a massage stick.

Prevention methods:

1. When running, you should pay attention to wearing shoes that help keep balance. It is best to wear shock-absorbing shoes and pay attention to changing shoes regularly.

2, don't run downhill, so the chance of patella injury is greater.

3. Avoid suddenly changing the intensity of running exercise, strengthen strength and endurance exercise step by step, and gradually increase the amount.

4. Fully warming up and moving joints before running can stimulate all parts of the articular surface of patella, and the nutrients in synovial fluid can penetrate into cartilage tissue evenly, thus enhancing the lubrication of joints.

Iliotiodal tract syndrome

The iliotibial tract is located outside the thigh, at the same level as the greater trochanter of femur, starting from the lower hip outside the thigh and ending at the lower leg outside the knee joint, which can help reduce the pressure of weight on the knee joint. Iliotitibial tract syndrome is characterized by lateral pain of knee joint.

Reason:

When running, the tense iliotibial tract constantly rubs the lateral epicondyle of femur when the knee joint flexes and stretches.

Expression form:

1. The pain in or around the ankle of the upper segment of the lateral femur is mainly tingling, which is aggravated when running, especially when running downhill.

2, knee flexion 20-30 degrees or straight pain is the most obvious.

Countermeasures:

The best way to relieve pain is to stop running. If the situation is not serious, stretch the pain with a yoga roller after running, rest, ice compress, bandage and press, and raise the affected limb. If the pain is too obvious, seek medical attention in time.

Prevention methods:

When improving running, reduce the amount of running exercise, actively stretch and relax, and massage the outer thighs and buttocks. Avoid going downhill and uphill when running.