Many people will have the symptoms of hind leg pain after running. People also want to know what causes it, which is conducive to taking preventive measures. Here are the reasons for my running hind leg pain, which I share with you!
Lack of exercise
People who never exercise at ordinary times suddenly carry out a high-intensity running exercise, which will make the leg muscles unable to adapt to a much larger load than usual, and it is easy to feel pain after running.
Insufficient warm-up exercise
Not doing enough warm-up exercise before running makes the leg muscles and joints enter the exercise with high intensity without moving, which is easy to cause the leg muscles to be pulled during the exercise, resulting in pain.
Large amount of exercise
Running with a large amount of exercise will produce a large amount of lactic acid. If it cannot be discharged and accumulated in the body in time, there will be local acid swelling and pain; Moreover, if the amount of exercise exceeds the body load, it is also easy to cause muscle strain and leg pain.
Incorrect running posture
When running, not using the correct posture will lead to greater load on the leg joint muscles, which is prone to muscle strain or joint damage, resulting in leg pain.
Running is not gradual
If the amount of running is not increased in accordance with the principle of step-by-step, the calf muscles may be in a state of tension for a long time, and the muscles may be continuously involved, resulting in the tear and injury of the tibial and fibular periosteum, periosteum and periosteal vasodilation, congestion, edema or bleeding, periosteal hyperplasia and calf pain.
Strengthen exercise
People who never exercise at ordinary times suddenly carry out a high-intensity running exercise, which will make the leg muscles unable to adapt to a much larger load than usual, and it is easy to feel pain after running. Therefore, we should often exercise and enhance our physique, so as to avoid the symptoms of leg pain after running.
Choose the right site
Try to avoid running on rugged and sloping roads. Running on flat ground can reduce the impact on legs; Also pay attention to wearing appropriate running shoes, not like leather shoes, high top sneakers, mountaineering shoes, etc.
Warm up fully
Adequate warm-up can prevent sports injuries to a certain extent. Warm-up can make the muscles of all parts of the body move and adapt to the sports state faster. Such as high leg lifting, heel tiptoe, waist twisting and other actions.
Use the correct running posture
When running, don't collapse your shoulders, bend down, look up at the front, keep your shoulders relaxed and your back straight. Use the middle of the foot to land and then transition to the full sole of the foot to cushion the impact when landing.
Control exercise intensity
The amount of exercise during running should be increased step by step. Don't suddenly speed up to increase the amount of exercise, which is easy to cause leg injury and pain. Moreover, the exercise intensity should be grasped according to their own actual situation, and it is better not to exceed the range of their own energy load.
Take a break
If you have leg pain after running, you can stop exercising first and let your body rest. If the leg pain is caused by the accumulation of lactic acid, because lactic acid can metabolize itself, the leg pain can be relieved after a few days of rest.
Do stretching
The leg pain caused by the amount of exercise can be relieved by stretching. If the amount of exercise causes the leg muscles to ache, the body will try to stretch and stretch the muscles, which can help the muscles relax and relieve the tense muscles and relieve the pain.
Local hot compress
After running, if the leg muscles are sore due to excessive lactate secretion, you can apply hot compress to the sore parts, and put a hot towel or hot water bag on the sore parts of the muscles. It can promote blood circulation, improve metabolism, and help alleviate and recover muscle soreness.
Massage
If there is leg pain after running, you can massage and beat the painful parts, which can promote the blood circulation of the muscles, relax the muscles and accelerate the decomposition and discharge of lactic acid in the muscles, so as to alleviate the leg pain.
Keep running
If the running hind leg pain is caused by not exercising at ordinary times, then adhering to running exercise for a period of time can make the leg muscles active and adapt to the exercise state, which can reduce the situation of running hind leg pain in the future.
Get medical attention in time for severe pain
If there is persistent leg pain or tearing pain after running, it may be a muscle strain. It's better to see a doctor in time.