Runners are often entangled in pain. The pain not only brings pain, but also makes people feel weak and frustrated. While suspending training for recovery, it will inevitably find that the hard physical strength that has been painstakingly developed is declining. This is the most frustrating place for pain.
This kind of frustration is stronger and stronger, which may cause runners to be very reluctant to run again. In this case, the pain is not aggravated or lasts longer.
In order to prevent damage to your body, of course, the best way is to prepare for avoiding injuries before exercise, but you can choose these kinds of self-treatment methods if you are injured, as you can not run or not suitable for running due to pain. content.
Most running injuries can be treated with "RICE.": rest, ice, squeeze and lift.
RICE. Treatment can relieve pain, reduce swelling, and prevent further deterioration of the wound. This treatment should last for 24 hours and 48 hours after the initial injury.
After the initial treatment, you can try some sports instead of running. The best exercise to replace running should be the one that is closest to running. Sports such as swimming and boating are not good alternatives to running. Although this type of exercise can also stimulate the cardiovascular system, the main limbs are the main body, while the running is the main body of the lower limbs. So how do you do self-treatment during the pain phase?
"RICE." Treatment steps - rest
Rest is often the simplest and most effective treatment for normal running injuries. Take a few days off - maybe you need to heal all the injuries.
Rest, not only can take a longer road, run farther distances, but also help memory. The professor said that some research results indicate that rest can change the cellular gene activities, so intermittent and multiple learning is a necessary way to form long-term memory. Whether it is a fruit fly or a human head, if you want to accumulate long-term memory, you need to learn through repetition and give appropriate rest time in the middle of each study.
"RICE." Treatment Steps - Ice
Every 4 to 6 hours, ice the wound with an ice pack or a vegetable freezer for 20 minutes, try to ice the injured area as soon as possible, once you feel the pain, or take it after running. Heat can be applied only after the inflammation has disappeared, usually about 72 hours. If the swelling has disappeared significantly, but there is still some inflammation, try alternating use of hot and cold after a few days of treatment with ice.
The main purpose of cold compress is to shrink the blood vessels and achieve the effect of relieving pain and stopping bleeding. The effect of hot compress is to dilate blood vessels, promote local blood circulation, promote inflammation absorption, eliminate tissue edema and promote healing. Therefore, the hot and cold application can not be used universally, and the hot compress can not be applied coldly, and the cold compress can not be applied hot.
"RICE." Treatment steps - pressing
Squeezing can limit swelling and provide mild pain relief. You can usually wrap the injured area with a cloth bandage, but not too close. If you feel beating or over-stressing, relax the bandage. The wound is wrapped with a bandage to fix the gauze covering the wound, to fix the fracture or contusion, and to have the effect of stopping bleeding and protecting the affected area.
"RICE." Treatment steps - raise
Raise the injured area - try to lift your heart higher if you can. Under normal circumstances, you can lie flat and then use a pillow to support the injured part to do this.
Middle-aged and elderly people practice two or three times a day to raise their feet, each time 5-10 minutes, which is beneficial to the heart and head. Take the sitting and lying postures, and raise your feet above the heart, which will benefit the whole body. When sleeping, you can properly raise your head and feet, reduce your blood flow, reduce your heart load, and help your heart "rest." The old man can strengthen the strength of the waist, legs, abdominal muscles and ligaments by walking at high steps with high legs. You can walk about 200 steps every day, and the exercise intensity should not be too large. Patients with severe cardiovascular and cerebrovascular diseases should not be carried out. The middle-aged and elderly people who are heavier should be careful when performing this exercise. The exercise intensity should not be increased at will to avoid danger. The high leg lift can be started from dozens of steps, and the amount of exercise cannot be suddenly increased, and the step distance must be mastered. Measure your usual step size and add 20 cm.
Old people with severe illnesses should not perform this exercise. In addition, when watching TV or reading, put your feet on the sofa or coffee table, can promote the blood flow in the peripheral blood vessels, increase the pressure of blood return, reduce the output pressure of the heart, and benefit the brain oxygen supply. Young women can be thin legs, easy to do, and many people must start to feel.
Auxiliary slow movement during recovery period - bicycle
It’s time to ride a bicycle. There are many advantages to cycling:
It can prevent brain aging and improve the agility of the nervous system. The results of modern sports medicine research show that bicycling is an ipsilateral exercise, and alternating pedaling on both legs can simultaneously develop left and right brain functions to prevent premature aging and partial waste.
Can improve heart and lung function, exercise lower limb muscle strength and enhance general endurance. The endurance exercise effect of cycling on internal organs is the same as swimming and running. This exercise not only benefits the hips, knees, and ankles of the lower limbs, but also the muscles of the neck, back, arms, abdomen, waist, groin, buttocks. The joints and ligaments are also exercised accordingly.
Can lose weight. When riding a bicycle, due to the periodic aerobic exercise, the exerciser consumes more calories and can receive significant weight loss effects.
Can improve sexual function. Cycling 4-5 kilometers a day can stimulate the secretion of human estrogen or androgen, enhance sexual ability, and help the harmony between husband and wife. (5) It can prolong life. According to the survey of the relevant international committees, one of the reasons for the longest life of postal workers among the various professionals in the world is that they often ride bicycles when they send letters.
Bicycles are less targeted in alternatives to running, but many famous runners have used this method and achieved success. For example, in 2004, Meb Keflezighi relied heavily on bicycle training to prepare for the New York City Marathon. He still won the second place.
The current air quality is getting worse and worse. The most important reason is the large amount of exhaust from the car. Cycling can contribute to our blue sky project. Ride a bicycle close to nature~
Auxiliary slow movement during recovery period - running in the water
Running in the pool is an alternative to traditional normal running. There are two types: a deep-water run where the foot does not touch the bottom of the pool, and a shallow-water run where the foot meets the bottom of the pool (usually high in water). In contrast, shallow water running is preferable because shallow water running allows the runner to better maintain the adaptation to repeated shocks, thus reducing the chance of the runner getting a pain after restarting normal outdoor running.
Despite this, shallow water running is not a completely shock-free activity, but the impact is small, so not all injuries have no pain.
Auxiliary slow movement during recovery period - steep uphill walking
Steep uphill walking can be said to be a more prominent alternative to running aerobics. Studies have shown that when people are running or going uphill, the brain is almost using the same drive. In other words, if you tilt the treadmill up 12 to 15 degrees, running and walking are equivalent. Therefore, steep uphill walking is a specialized training method to maintain running levels. However, the impact is greatly reduced compared to running, so it can be used in most injuries.
Because many people think that steep uphill walking does not reach the training intensity of their normal running, it is not a good alternative to running. But practice has shown that it can reach considerable strength. Set the angle of the tilt to 12 to 15 degrees and the speed to about 4 kilometers per hour. Then check your heart rate to see the intensity of the exercise.
The only restriction on steep uphill walking is that although it is a low-impact activity, it is not a completely unimpacted activity. So it is impossible to have no pain in all injuries.
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