How to do after running crotch pain

There are many people who experience one or another discomfort after running, and one of the more common ones is crotch pain. Many people have questions about why their hips hurt after running. The crotch bone is the hip bone, which is a component of the pelvis. What exactly is the cause of crotch bone pain? How to do after running crotch pain?

Why does the crotch bone hurt after running?

Lack of exercise

In the usual infrequent exercise people, suddenly carry out high-intensity running exercise, will lead to the body muscle bone overload, long may appear after running crotch pain phenomenon.

No warm-up

Before running, there is no sufficient warm-up, so that the body joint parts are not active to carry out strenuous exercise, easy to make the joint parts are injured, especially the knee and pelvic parts, in the impact of running is relatively large, so easy to appear due to damage to the hip joint and cause hip pain.

Too much exercise

The intensity of running exceeds the amount of exercise that you can load, making the body muscle overload, prone to excessive lactic acid accumulation or even muscle strain. The pain in the hip bone after running may be due to lactic acid buildup causing muscle soreness around the hip bone or pain due to strain.

Incorrect running posture

In the running process, every day to maintain the correct running posture, like the thighs twist around too much, external eight and other posture is a big impact on the pelvic joints, and even the pelvic muscles strain, thus causing crotch pain.

Poor ground flexibility

When running without choosing the right site, like in the rugged hills, the ground is too hard on the concrete and other less resilient sites are aggravating the impact on the knees, pelvis and other parts of the impact, resulting in excessive pressure on the knee joint, crotch bone and other parts, resulting in pain.

How to do after running crotch pain

Correct the running posture

Many times the crotch pain after running is caused by incorrect posture when running, which increases the burden on the pelvis. So the correct running posture is very important. When running, do not lean forward, relax your shoulders, straighten your back, do not hunch over, keep your pelvis always forward, move your thighs back and forth, and do not twist from side to side.

Relax your body properly

Sitting itself is prone to crotch pain, and in the case of crotch pain after running, do not go back to long-term sitting, otherwise it will aggravate the discomfort, you can carry out some stretching movements to help relieve the crotch pain.

Massage

Massage can help promote blood circulation and help relax the body muscles. If you have crotch pain after running, you can look at the specific situation and massage the muscles around the painful area, which can also accelerate the decomposition of muscle lactic acid discharge.

Insist on running

If the crotch pain after running is caused by the usual non-exercise, then you can continue to adhere to the small intensity of running exercise, you can make the body joint muscle activity to adapt to the movement state, can reduce the situation of crotch pain after running in the future.

Seek medical attention in time

In the case of severe crotch pain after running, it is best to go to the hospital in time to check the cause. To avoid physical diseases, such as lumbar disc herniation, joint or bone lesions and other diseases caused by running after the crotch pain.

How to avoid crotch pain after running

To avoid crotch pain after running, you need to warm up sufficiently before running; running to ensure that the correct running posture; choose flexible running shoes, and the best way to choose the site is to choose a good elasticity, like a playground or dirt site; control the intensity of exercise, gradually increase the amount of exercise.