How to cramp when running a marathon How to do lower abdominal pain when running

Muscle tension, cramps or sudden pain is something that runners often and most fear during a race. While this can happen on any run, it tends to be more common during a race, especially if you insist on executing the race regardless of the day's weather, terrain or your own physical condition. Above, if any of these aches and pains occur, try these simple methods

Calf cramp

What it feels like.

Mild calf tightness to severe pain.

Why it happens.

There are two potential causes of calf cramps, electrolyte imbalance and wearing ill-fitting shoes (especially the difference between heel height and forefoot height).

Solution.

If it is a left calf cramp, step your right foot forward so that your knee is parallel to the ground in an arch, your right thigh is parallel to the ground, press your heel down hard, stand up, take 4-5 steps forward, and then switch to your left foot.

Cramp in the bottom of the foot

Painful area.

Severe pain in the arch area, feeling like the bottom of the foot is being pulled upward by something.

Why it happens.

Cramps in both feet may be due to an imbalance of electrolytes in the body that control muscle contraction. When sweating causes a severe shortage of electrolytes in the body, the body's electrical impulses go haywire, causing cramps in the foot muscles. In addition, cramps in both feet can also indicate muscle fatigue, as repeated flexing and lengthening of the feet during a long race causes the muscles to work overtime.

Solution.

Stand with your feet straight, focus your body weight on top of the foot where the cramp occurs, and massage it as much as possible. If it helps, take one of the feet off the ground in a single-leg stance and spread the toes apart, concentrating the body's weight on the toes, and hold for 1 minute.

Lateral abdominal pain

It is felt as.

A sharp, stabbing pain below the rib cage, usually on one side only.

Why it happens.

Usually, the pain is caused by a deviation and unevenness in the muscles utilized to breathe.

Solution.

Stand in place, breathe deeply, followed by direct pressure on the painful area with two fingers. While you are pressing, continue to breathe for a few seconds until the pain subsides.

Upper Back Tightness

What it feels like.

Tightness between the scapulae

Why it happens.

This pain is associated with hip misalignment and often occurs in postpartum women who have not fully recovered, causing the pelvis to tilt, which shifts the pressure from running to the back and shoulders. In addition, there are many people who tend to shrug their shoulders and head forward during running, putting pressure on the upper back muscles.

Solution.

When running, try to let your shoulders extend back. If the pain persists, put your hands behind your back, cross your palms, try to keep your upper body straight, and then let your hips bend gently backward until you feel the stretch in your upper back muscles.

Blisters on the bottom of the feet

They usually occur during long, slow training sessions or races in the rain, because the socks rub against the soles of the feet for a long time or the shoes don't fit the feet well enough, and the stitching on the socks causes the blisters.

Solution.

Shoes must fit the feet (choose shoes to squeeze the toes to the forefront, the heel and the end of the shoe should be reserved for a finger thickness), socks try to choose marathon socks or five-finger socks, the best use of old shoes and new socks when the race, before the race can be applied to the toes Vaseline and the soles of the feet to put a large band-aid, are very effective.