1. After running a marathon, what should I do if my leg hurts? Relax my leg
Don’t stop immediately after running a marathon and reaching the end point. Jog or walk for a period of time to slowly relax the tense and stiff leg muscles. Doing so can also accelerate the decomposition of lactic acid and effectively alleviate leg pain.
2. What should I do if my leg hurts after running a marathon
If the leg muscles are sore due to the accumulation of lactic acid, you can take ice compress measures at the sore part, put a towel on it, and then put ice cubes in a plastic bag and put them on the towel for ice compress. Ice compress for 15-20 minutes can help calm muscles, prevent and alleviate soreness.
3. What should I do if my leg hurts after running a marathon? Stretch my leg
Stretching the leg muscles can help them relax and help them recover from sore muscles. Keep stretching for 5-10 seconds and repeat for 2-3 times. The specific stretching actions are as follows: stand firmly on one foot and lift the other foot back. Gently support the ankle with the same hand, slowly clamp the lower leg close to the thigh, and gently touch the hip. After about 10 seconds, change feet and stretch. During the process, the upper body should be straight, and the lower limbs should be bent gently to avoid excessive knee extension.
4. What should I do if my leg hurts after running a marathon? Massage my leg
Massage can speed up blood circulation, so that excess lactic acid in muscles can be taken away by fresh blood. At the beginning of running, muscle massage can be used for leg pain, which effectively relieves muscle tension with external force, and will reduce the pain of running legs.
Note: do not push or press along the muscle lines to the joints during massage, otherwise it will increase the chance of injury.
Causes of leg pain after running a marathon
1. The muscles of the body also have a bearing range. In high-intensity marathon sports, the leg is the main exercise part, and the exercise intensity exceeds the range of muscle load. Especially for those who do not exercise much at ordinary times, it is easy to cause muscle fatigue and leg pain.
2. Marathon running is a sport with a great amount of exercise, and excessive exercise will cause the body to produce a large amount of lactic acid. If it cannot be decomposed and discharged in time, leg pain will occur when it accumulates in the body.
3. If the athlete does not warm up sufficiently before running a marathon, so that the leg muscles and joints do not move and enter into high-intensity sports, it is easy to cause leg muscles to be strained during sports, thus causing pain.
4. The wrong posture during running a marathon will lead to greater load on the joint muscles of the legs, which is prone to muscle strain or joint damage, resulting in leg pain.
5. Electrolyte loss in the body, muscle tension and overload exercise during marathon will lead to muscle cramps in the legs, which will lead to leg pain.
Misunderstanding of running Marathon
1. Lack of clear plan
If you want to run a marathon, you can’t just run it. The most important thing in long-distance running is to increase endurance. However, to increase the endurance of the human body, it needs a long time of training, but most novices running marathons will not take a long time to prepare. If you want to run a marathon, your training time should not be less than 6 months, but you can adjust the training time every day. Adjust the training intensity at any time according to your own situation, but before running a marathon, it is best to run 20 kilometers every few weeks.
2. No rest
Don’t think that fast running bulls are easy to get hurt, but slow running novices are easy to get some “advanced” injuries. In the final analysis, the reason why novices are easy to get hurt is that they love to run long distances and are prone to sprint speed if their foundation is not laid well. Therefore, you must pay attention to rest during long-distance running. Running all the time during long-distance running will be very tiring, but if you rest for a while on the way, even if you walk for a while, your body will not be so tired. In fact, there is no rule that you must run all the time in a marathon. When you feel that your body has reached its limit, you may as well stop and walk.
3. Turning a blind eye to injuries
Many novices always turn a blind eye to injuries. If they feel leg pain or knee pain, they will choose to continue running. As a result, the injury became more and more serious.
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