Do you have leg pain when you first start running? This can easily relieve it!

For people who run regularly, their muscles and bones have already adapted to the exercise process, so they will not experience any discomfort when running. However, for beginners, they may feel leg pain when they first start running. So, what are some tips to relieve this pain?

Stretching can relieve leg pain when you first start running

Leg pain at the beginning of running is caused by acute muscle soreness or delayed onset muscle soreness. You can do some stretching exercises for the lower limbs to help the body relieve leg soreness after running.

Hamstring stretch: This stretch helps relax tense muscles, relieve leg pain for beginners, and prevent hamstring injuries.

How to do it: Lie flat on the ground and stretch your legs. Lift one leg at a time, keeping your knee straight and fixed, and then pull your toes toward your body. If you are very flexible, you can pull your thighs closer to your body to increase the stretch intensity.

Cold compress can relieve leg pain when you first start running

When we use ice compress, it will stimulate the nearby blood vessels to contract, thereby reducing metabolism and reducing the swelling of the injured tissue (just like pinching a broken blood vessel a little smaller), which can reduce tissue inflammation and reduce the feeling of pain (valve theory). Ice compress can be done immediately after running, and hot towels need to be used for more than 12 hours.

Method: Apply an ice pack to the sore area for 12-15 minutes. To prevent freezing of the skin, the ice pack needs to be used through a towel.

If you have leg pain when you just start running, you can massage

Massage can speed up blood circulation, and excess lactic acid in the muscles can be taken away by fresh blood. If you have sore legs at the beginning of running, you can perform muscle massage. This uses external force to effectively relieve muscle tension, which will reduce the soreness in your running legs.

Note: When massaging, follow the muscle lines and do not push or press on the joints, otherwise it will increase the chance of injury.