In the process of running, because of incorrect posture, unsuitable venues or excessive exercise intensity and other reasons, will lead to running exercise in the calf bone headache, which should be done?
Stop running
After the phenomenon of calf bone headache occurs during running, it is best to stop running in time to avoid excessive pulling on the painful part again, which will lead to increased bone pain.
Apply ice to relieve
After stopping running, ice can be used to relieve the pain, soaked in ice water towel or wrapped in a towel ice on the pain area for 10-20 minutes, can help reduce pain.
Acupressure
Take a sitting position and alternate between the legs from bottom to top and from light to heavy. 20 minutes a day. Select acupoints such as Chengshan, Kunlun, Foot Sanli, Yanglingquan and Taixi for kneading, pressing and pointing to help relieve pain.
Like pressing the Chengshan point, the Chengshan point is the end of the calf where the muscles on the back side of the calf float up by applying slight force to pad the toes. It is useful for calf belly cramps (gastrocnemius spasm), foot strain, knee strain, and low back pain relief. Pressing with the thumb cocked and forcefully tapping the Chengshan point for 10-20 minutes can help relieve calf bone headache.
Intramuscular adhesive tape
The principle of intra-muscular tape is to force the muscles and fascia out of the gap by external force, which will not produce muscle and fascia pulling again when running, and reduce the pain by increasing the movement space between the muscles and fascia.
Calcium supplement
The body itself lacks calcium, and the running process may also cause bone pain, so eat more calcium-rich foods, like tofu products, dairy products, eggs, shrimp, etc.
Perform massage
Massage can help promote blood circulation and help muscle relaxation. When bone pain occurs during running, massage and kneading can be performed on the muscles around it depending on the specific situation.
Medical examination
When bone pain occurs after running, it can be relieved by resting for a few days, but if the pain is strong or lasts for a long time, it is recommended to seek medical examination in time to rule out other diseases.
Exercise the calf muscles
Because the calf muscle group is attached to the calf bone, so to avoid and relieve the bone pain that occurs after running, you can properly do calf muscle group exercises to enhance the calf muscle strength.
1, single-legged jumping cross: stand on one leg in place, bend the knee like before, after, left, right and so on continuous jumping, as a "ten" shape, after jumping 10-15 continuous action, rest a few minutes and then change legs to repeat the action.
2, heel exercises: exercises, standing in place, the two knee joints remain upright, upward lifting the heel, the higher the better, when the heel mentioned the highest height, the body's full weight falls on the tip of the big toe, keep this position standing for 5-10 seconds. Then slowly return to the original position, for repeated practice.
Reduce the amount of exercise
When running again, reduce the amount and intensity of running appropriately, preferably for a short time and at low intensity. Then slowly increase the intensity of exercise, so as not to cause bone pain due to sudden re-exercise.How to avoid bone pain in running
1, do a good job of warming up before running, can better avoid the emergence of sports injuries, like knees, calves, ankles and other common parts of running recommended to focus on warming up, the general warm-up time in 10-20 minutes, so that the body slightly warmed up.
2, master the correct running posture, choose the right venue for running, running wearing more flexible shoes, are able to reduce the impact on the calf muscles and bones, to avoid the phenomenon of bone pain.
3, do not suddenly increase the amount of exercise, especially before there is no exercise base of the crowd, you can slowly increase the intensity of exercise from a small, reduce the local load exercise time, to avoid the body body joint bones caused by excessive load.
4, daily diet, pay attention to the balance of nutrition, you can moderately eat more calcium-rich food.
