How to reduce the pain of exercise

Marathon sporting has continued to rise, and its health topics have attracted much attention.How do runners reduce illness while enjoying fun?Experts support the “horse race” enthusiasts.
Whenever the marathon is over, there will always be runners who can’t move their legs and go downstairs in the subway station and bus stop near the end point.Children came.
Hu Yan, executive member of the Orthopedic Science Branch of the Chinese Medical Association, said that these pains are mainly due to long -term running posture, excessive use of muscles, excessive stretching, and pressure to cause fascia, tendon, cartilage and even bone damage.
To reduce these pains, a series of preparations should be made before running, such as suitable running shoes, warm -up and stretching, moderate training, and strengthening core muscle groups.In addition, after running, you can recover through rest and ice, proper massage and physiotherapy.
“If the pain is unbearable, you can use anti -inflammatory and analgesic drugs to relieve symptoms appropriately with the advice of the doctor, but it is not advisable to rely on it for a long time.” Hu Yan said.
More and more enthusiasts of different ages have joined the “horse race” team. They are obese, basic diseases, and older people who are more worried about whether “horse running” has “side effects”.
Experts introduced that participating in the marathon is indeed alert to the potential effects of the body, including the damage caused by tissue injury and excessive use of the body, such as long -term running may cause joints (especially knee joints, ankle joints), bone and muscle to afford over -pressure pressure, Treatment of stress fractures, tendonitis, synovitis and other problems.
Then there is cardiovascular stress. Although running in moderation is good for heart health, excessive training may lead to heart hypertrophy, increasing the risk of arrhythmia and heart disease.
Experts suggest that you can train moderately, adding a running distance of not more than 10%per week; combined with different types of training, such as intermittent running, speed training, strength training, moderate rest to avoid a single repeat motion mode; ensure sufficient sleep, implement active recovery strategiesSuch as lightweight exercise, stretching, massage, and hot and cold therapy; at the same time, we must pay attention to physical signals. Once continuous pain or abnormalities occur, timely adjust the training plan or seek professional medical suggestions.
Although sudden heart death is not common in marathon, it is a question worth paying attention to.Due to the high requirements and overall physical function of the participants, and the environmental factors (such as temperature, humidity, etc.) and individual differences during the competition, there are indeed risk of sudden heart death.
Xie Jie, deputy director of the Department of Orthopedics of the First Affiliated Hospital of Zhejiang University Medical College, proposed that during the “horse running”, several important signals should be paid to prevent possible heart problems and other serious health events:
The first is chest tightness and chest pain.Any chest discomfort, especially the sense of compression, burning sensation, or pain, should be regarded as a warning signal for heart problems. It should immediately stop running and seek medical help.
The second is extremely fatigue or weakness.If you feel unprecedented fatigue, far exceeding the normal range, and accompanied by cold sweat and syncope, this may be a manifestation of insufficient blood supply to the heart.
The third is difficulty in breathing, abnormal heartbeat, severe headache, nausea, blurred vision, muscle weakness, coordinated obstacles, etc. These symptoms may indicate heart, blood pressure abnormalities, or other circulatory system problems, which should be paid attention.
Experts are particularly reminded to run under extreme high temperature, low temperature or high humidity conditions. In particular, pay attention to physical reactions and feel uncomfortable and stop in time to prevent fever or low temperature.In order to prevent accidents such as heart death, runners should conduct a comprehensive physical examination before the game, understand the physical condition, and closely monitor their physical signs during the game, and follow the principle of “safety first”.
The time, strength, and frequency of recovering exercise after the marathon should be comprehensively considered according to factors such as personal physical fitness, training level, physical energy consumption during the game, and post -match physical response.Xie Jie suggested to follow the following principles:
The initial recovery phase of the 3 days after the game is mainly based on lightweight activities such as rest and walking, and slight stretching.
During the 3rd to 14th day of recovery training, you can perform low -impact and low -intensity cross -training such as swimming, bicycles or relaxed yoga to promote muscle recovery and avoid high -intensity running.If you feel good, you can start trying to run easily after about 7 to 10 days, and it is advisable to feel comfortable.
After the 14th day, you can enter the normal training recovery phase. According to personal feelings and physical response, the running distance and strength gradually increased. The long -distance running distance or strength can be increased every two weeks, but the increase should not exceed 10%.
Experts introduced that generally, it may take 4 to 6 weeks to fully restore the level of training before the game, and elite athletes may need to reach the competition status longer.Each person’s physical recovery speed is different, and the specific circumstances need to be flexibly adjusted according to the actual situation of the individual.
Reporter Huang Xiao Hangzhou Report
Source: Economic Reference News
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