Stop running
When knee or ankle pain occurs during running, it is best to stop running immediately to avoid putting pressure on the joint again and aggravating the pain.
Check the injury
If the pain is serious, or if the ligaments and meniscus are also damaged, seek medical treatment promptly.
Apply ice
After running joint pain, you can immediately use cold towels or towels wrapped in ice for ice, can help relieve pain symptoms, but also through cold stimulation to reduce local blood circulation, to avoid the expansion of the scope of injury. Note that the ice time should not be too long, not more than 20 minutes, to avoid frostbite.
Hot compress
If the knee or ankle joint is injured during running and causes pain, you can use hot compress after 24 hours, put a hot towel or hot water bag on the pain area, which can help speed up blood circulation and also reduce pain.
Massage
Massage can be applied to the muscle area around the painful joint to relieve the pain and improve local blood circulation. You can find the pressure point and use your thumb to rub from light to heavy to feel the soreness and swelling as appropriate.
Restoration and recovery
In the case of a knee or ankle sprain, it is necessary to rest, not to engage in strenuous exercise, to avoid re-exertion of the painful joint, and to allow enough time for the joint to rest.
Recovery training
If you have running joint pain, you can do some restorative training, such as small half squats, side lying straight leg up swing and other exercise methods, can help the knee joint and its surrounding ligaments, muscle recovery and health care.
How to avoid joint pain when running
The most common joint pain areas in running are the knee and ankle joints, and some people with joint problems should wear protective gear when running, like knee pads and wrist guards, which can help reduce the pressure on the joints.
2, choose the right running shoes and venue. Unsuitable running shoes and venues are also one of the causes of running joint pain, when running to wear more flexible running shoes, choose a good elasticity of the plastic track or dirt field running.
3, before running to master the correct posture and skills of running, to avoid joint damage caused by running posture errors.
4, before running should be fully warmed up, after running to stretching exercises.
5, usually to strengthen the leg muscle exercise, so that when running can largely reduce the load on the joint parts.
