What to do if you get injured while running?

Nowadays, many people take to running and other sports to achieve fitness effects. Running is a very simple form of exercise, but the effect is very significant. If you can stick to it, it can have a good fitness effect. However, many people often suffer physical injuries during running, such as sprained feet, stomach pain, muscle soreness, etc. So how to deal with running injuries? Let’s take a look together!

Treatment of common sports injuries in running

Running for fitness may seem simple, but if the movements are not standardized, sports injuries may occur. Therefore, if you want to “run” to be healthy, you also need to run healthily.

When running, we often encounter pain of one kind or another. That is the body reminding us: something is wrong! What went wrong?

The main reason for stomach pain is not doing warm-up exercises before formal exercise. The heart is too inert to adapt to the exercise load, causing respiratory muscle disorders and "stuck in the side"; or after eating or drinking, the mesentery is over-stretched. Prevention: Slow down, adjust your breathing rhythm, and deepen your breathing. Pressing with your hands at the same time can relieve pain.

The most common ankle sprain is caused by falling or slipping while running. After diagnosis and treatment by a doctor, generally speaking, there must be a 2-3 month recovery period. You must wait until it is completely healed before running again, otherwise you may sprain your ankle again and the symptoms will worsen.

Muscle Soreness People who have just started running usually feel sore and stiff muscles in the thighs and calves. As long as they apply soothing ointment and massage after taking a shower, they will recover quickly. After getting used to running, the muscle pain will naturally disappear. Overtraining can also cause muscle pain. At this time, you should shorten the running distance or consider stopping this sport. Calf muscle soreness is a normal physiological phenomenon during exercise. While muscles contract and generate energy, a series of changes also occur within the muscles, including the decomposition of adenosine triphosphate, creatine phosphate, and glycogen to release energy. If the intensity is too high, blood circulation cannot keep up, oxygen supply is insufficient, and lactic acid accumulates, which will stimulate the nervous system and cause pain.

Treatment: Soak feet in hot water, massage, and wash legs. Knee pain Excessive pressure on the knee will cause pain, and in severe cases, it will swell and accumulate fluid. If the pain does not improve after adequate rest, seek medical attention as soon as possible. Treatment: Get plenty of rest and seek medical treatment.

Muscle spasm, commonly known as leg cramps, is a phenomenon in which rigid muscle contraction cannot be relieved and relaxed. More common in winter. When it is cold, if you do not do warm-up exercises, or if your calf muscles are exposed to cold, it can cause muscle soreness.

Treatment: warming, traction, massage.

Chest pain. Uneven breathing during exercise, not breathing through the nose, inhalation of cold air into the lungs, pulmonary vasoconstriction, blood circulation disorders, running with the chest held high for a long time, and continuous tension in the chest can all cause chest pain. Prevention: Breathe through your nose and keep warm during exercise.

Achilles tendonitis Achilles tendonitis refers to damage to the deep fascia on the dorsal side of the Achilles tendon, the synovial layer between the tendon tissue, and its connective tissue, causing blood circulation disorders and leading to damaging inflammation of the tendon circumference and tendon tissue. Uneven or hard sports surfaces may cause Achilles tendonitis.

Various problems are often encountered during fitness exercises. In fact, no matter what the problems are, they cannot hinder the charm of exercise. The above are some problems about running injuries that the editor has collected and sorted out for everyone, how to deal with them and how to prevent them. I hope the editor’s introduction can be of great help to you. You must pay great attention to them during the exercise process.