How to relieve leg pain after running

Many people experience leg pain after running, and many wonder what this is caused by. What exactly is the cause of leg pain after running? How to recover from leg pain after running?

What are the causes of leg pain after running?

Lack of exercise

People who usually never exercise, suddenly carry out a high-intensity running exercise, will make the leg muscles can not adapt to the much larger than usual load for a while, after the running will easily produce pain.

Insufficient warm-up exercise

Not doing enough warm-up exercise before running, so that the leg muscles and joints do not open into the intensity of the exercise, easily lead to leg muscle strain in the exercise, thus causing pain.

Large amount of exercise

Large amount of running exercise, the body will produce a large amount of lactic acid, can not be discharged in time to accumulate in the body, there will generally be localized soreness and pain; and the amount of exercise exceeds the body load, but also easy to cause muscle strain, will also cause leg pain.

Incorrect running posture

When running, not using the correct posture will lead to a greater load on the leg joints and muscles, which can easily lead to muscle strain or joint damage, resulting in leg pain.

Running is not done in a gradual manner

The amount of running exercise is not increased according to the principle of gradual progression, which may lead to the calf muscles being under tension for a long time and the muscles being constantly stretched, making the calf tibiofibular periosteum tear damage, periosteum and periosteal vascular expansion, congestion, edema or bleeding, and periosteal hyperplasia, resulting in calf pain.

How to recover from leg pain after running

Take rest

When leg pain occurs 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 is able to metabolize itself, the leg pain can be relieved after a few days of rest.

Do stretching exercises

Leg pain caused by the amount of exercise can be relieved by stretching exercises, if the amount of exercise causes leg muscle soreness, the pain is found, the body tries to stretch and stretch the muscles, which can help the relaxation of the muscles and relieve tight muscles and relieve pain.

Local heat compress

If the leg muscles are sore after running due to excessive lactic acid secretion, you can apply a hot compress to the sore area by placing a hot towel or hot water bag on the sore muscle area. It can promote blood circulation, improve metabolism and help relieve and recover from muscle soreness.

Massage

If you have leg pain after running, you can massage and tap the painful parts to promote blood circulation in the muscles and accelerate the decomposition and discharge of lactic acid in the muscles while relaxing the muscles to relieve leg pain.

Insist on running

If the leg pain after running is caused by the usual non-exercise, then adhere to a period of running exercise, can make the leg muscle activity open, adapt to the state of exercise, can reduce the situation of leg pain after running in the future.

Severe pain to seek medical attention

If there is persistent leg pain or tearing pain after running, it may be the case of muscle strain, it is better to seek medical examination in time.