Running is the preferred form of exercise for everyone's fitness exercise, for the venue and equipment is not as much as other sports, as long as there is time to carry out. But some people find joint pain when running or after running, what is the cause of this?
Sudden exercise
Usually there is no exercise at all, suddenly the intensity of running exercise, the joint parts do not have a process of adaptation, a moment can not withstand the excessive pressure, it will produce pain.
Insufficient warm-up
Before running without sufficient warm-up exercise, the body's joints, ligaments, muscles and so on are not active, can not adapt to the running state, but also easy to lead to joint ligament strain, so that the phenomenon of joint pain.
Excessive exercise intensity
Running time is too long or intensity is too large, resulting in the relative increase of joint activities, making the muscles around the joints and other soft tissues strain, excessive joint wear and tear, thus causing pain.
Improper posture
Incorrect posture when running can also lead to impact injuries to the body joints and cause pain, such as incorrect landing posture, stride amplitude is too large, etc. will increase the impact on the knee joint, prone to knee pain.
Muscle strength is not strong enough
If your muscles are not strong enough, your joints will bear more load during running, which will cause pain when the time exceeds the range of joint load.
Unsuitable shoes
People with low arches or flat feet tend to have excessively internally rotated feet, while those with high arches tend to have excessively externally rotated feet, which can lead to ankle and knee pain if they do not wear the right running shoes.
Unsuitable running ground
The poor elasticity of the venue chosen for running, like running on hard concrete, has a great impact on the body's joint ligaments, which can easily lead to damage to the knee and ankle joints and other parts of the body, thus causing pain.
Do not do stretching after running
After the end of running, do not pay attention to do stretching finishing activities, running tight muscles did not get relaxed, long-term will make muscle elasticity decline, muscle strain, will also lead to joint pain.
Caused by joint diseases
Some people who suffer from joint diseases may have joint pain in general, and joint pain is more likely to occur after strenuous running.
How to do after running joint pain
1, running knee pain, it is best to immediately stop the movement, do not continue to run, so as to avoid more serious wear and tear on the body muscles to stretch and relax.
2, you can also use cold compresses to help relieve the pain, using a towel wrapped in ice or ice pack on the painful parts.
3, the painful joints for appropriate massage, can help relieve pain and promote blood circulation. Like knee pain, find these pressure points, use your thumb to rub from light to heavy, there is a soreness and swelling is appropriate.
4, running joint pain, you can carry out some restorative training, like knee pain, you can use a small half squat, on the knee, ligaments, muscles have a certain health effects.
