What should I do if my feet hurt after running a marathon? Nowadays, more and more people are taking part in the marathon, which is very important for post-exercise planning. Marathon consumes too much physical strength and water, and muscle strain and pain after the race. Pay attention to all these. What should I do if my feet hurt after running a marathon?
What should I do if my feet hurt after running a marathon? 1 1. What should I do if my soles hurt after running a marathon?
Many people have pain in their soles after running, even after running a marathon. This is mainly because we don't exercise much at ordinary times. Once we exercise for a long time, our feet may be uncomfortable. Warm-up exercises before running can effectively reduce the chance of sole pain after running.
2. Treatment of plantar pain after marathon.
2。 1, tendon strain or tendon tear! After hot water is applied, you can rub it with safflower oil or other drugs, and rub it on your feet with fever two or three times a day. Soft tissue injury (sprain, strain, contusion): directly apply Jiegu powder externally, and give it locally, so that the medicine can quickly penetrate into the injured part, quickly relieve pain and swelling, promote blood circulation and remove blood stasis, and achieve the therapeutic purpose, which is safe and reliable. Conditional therapy 107 is preferred.
2。 2. You can eat Guxian tablets and loxoprofen capsules and have more rest. You can apply hot compress to the affected area. If the treatment effect is not good, it is necessary to take a light film and formulate reasonable treatment measures according to the inspection results. I wish you a speedy recovery.
3. Preparation before running a marathon
Before running a marathon, you should do some warm-up activities to make the functions of various systems of your body quickly enter an exciting state. Generally, you can do the following warm-up activities (if you are too lazy to do it, you can do this instead: start running slowly at 200 meters, and then gradually speed up. )
3. 1, standing, hands akimbo, ankles alternating;
3.2, half squat, hands bend your knees to move your knees;
3.3. Lift the legs alternately and move the hip joint;
3.4, hands akimbo, active waist;
3.5, one-handed support, kicking back and forth, hips and knees moving in turn;
3.6, lunge and lunge leg press; Left and right leg compression, involving leg ligaments;
3.7, upper limb flexion and slight activity of upper limb, etc.
What should I pay attention to when running a marathon?
1, running a marathon for the first time, try to choose a soft venue and don't run on a very hard concrete floor. When running uphill, land on the ground with the forefoot, lean forward slightly, with a slightly smaller stride, and strengthen the back pedal; When going downhill, lean up and back, touch the ground with the heel first, and then transition to the full palm, and always pay attention to safety, and don't rush inertia to avoid danger.
2. Don't wear hard shoes. Try to wear shoes with a soft and thick foundation, preferably rubber shoes. If you want to run on the asphalt road, you must choose a pair of rubber shoes with thick sponge pads as "running shoes".
3. The posture of running a marathon should be scientific and reasonable. When your feet land, you should avoid the heel landing first. It is necessary to land on the ground with the forefoot and give full play to the elasticity of the arch, so as to play a good buffering role and reduce the resistance when landing. The back pedal of the leg should be stretched, and the cushioning force should be used when the foot touches the ground, not too hard. Running like this makes people feel that their feet are light and elastic, and it can also reduce the burden on their feet and avoid pain.
When running a marathon, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Often soaking feet with hot water can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain.
What are the sports skills of marathon?
The technique of marathon running is similar to that of long-distance running. Because the distance is relatively long, and it is carried out on roads with different terrain, there are still some technical characteristics.
When running, the upper body leans forward or stands upright slightly. The strength of the back pedal is small, and the swing of the thigh forward and upward is relatively low. From the appearance, the leg that swings upward after kicking the ground is smaller than that of long-distance running. The landing point of the foot is close to the projection point of the body's center of gravity. First land with the whole foot or the outside of the foot, and then transition to the whole foot. When landing, it should be soft and elastic, and the legs should have good buckling and cushioning. The arms should swing naturally, and the amplitude should not be too large.
When accelerating, sprinting and running uphill, two arms and two legs swing actively, which is beneficial to improve the running speed. Step length and step frequency should be determined according to the training level, height and weight of athletes, and adjusted according to the different terrain on the way to ensure that the whole process can be completed at a relatively uniform speed. The breathing rhythm should be adapted to the running speed, and the exhalation should have a suitable depth.
What should I do if my feet hurt after running a marathon? Go to the health gas station for exercise rehabilitation immediately.
World-class health management experts take the seat at the AVIC Health Fashion Health Gas Station, and provide one-on-one physical recovery guidance for the contestants after the game. Please go to exercise and recover immediately after the game.
Relax with a professional coach.
Exercise and relaxation can relax tense muscles. Especially for ankle, knee, calf, waist, hip and other easily injured parts, exercise relaxation is the best health management.
Soak your feet before going to bed 15 minutes.
Relieve foot fatigue and help muscles relax. Of course, warm water can also promote blood circulation and drive away lingering fatigue.
Adequate sleep is more important than anything else.
Sleep is very important for physical recovery. Give yourself enough sleep and greet the dawn of tomorrow with a smile.
Eat less meat and more fruits and vegetables.
It is important to replenish energy after the game. But avoid overeating. Food with high protein, low fat and easy digestion is preferred, and you can also eat more fruits and vegetables to replenish water.
Bring soft shoes to work.
Go to work … sit down … turn on the computer … put on soft slippers, and your tired feet will be relaxed immediately. Really comfortable! Believe me, you really need a pair of soft shoes.
Go for a walk on the treadmill after work.
Positive measures can better help the body recover. You can exercise on the treadmill after work. Don't run, just walk.
Find an expert to do a health check, aiming at partial recovery.
Asking experts for help is the best way to know your recovery. Targeted sports rehabilitation programs can not only solve your "urgent needs", but also improve your lifestyle and enjoy a different health journey.