You still decided to start running in the morning or in the evenings, bought shoes and a tracksuit, but…. Already after the very first or subsequent runs, pain in the lower leg begins to bother.
How to be, but most importantly, what exactly to do, how to understand what can provoke pain syndrome and eliminate it.
Pain during and after jogging - causes, solution to the problem
First of all, it is worth remembering that well, you need to leave such a symptom unattended. All this is not only a bruise and its consequences, but also a pointer to problems with blood vessels and joints, which you might not even have known about before. Therefore, it is worth knowing what can provoke a negative symptom and how to deal with it.
Shin splitting syndrome
- Under this term, doctors mean an inflammatory process that affects the periosteum and often provokes the separation of the bone membrane from the latter.
- Such a pathological process can be provoked by a blow when running or muscle strain, flat feet and improperly selected shoes.
- Therefore, you should immediately stop training, the use of ointments, cooling and calming, although often a course of taking non-steroidal, anti-inflammatory compounds may be required.
Vascular pathology
- It is a violation of the vascular system, problems with veins that can cause pain in the leg area.
- Often it occurs spontaneously and goes away on its own, although often attacks of pain can be given to the lower leg and calves.
- Therefore, for many vascular diseases, such as varicose veins, thrombophlebitis, or other pathologies, running as exercise is contraindicated.
- Often this phenomenon can be observed in adolescents, when the very growth of blood vessels may lag behind in development from the bone.
Joint problems
- All kinds of pathologies and diseases affecting the joints - arthrosis and arthritis, bursitis, can be the root cause of pain in the lower leg when running, as well as after exercise.
- With intensive running, inflammatory processes can intensify and manifest themselves with varying intensity.
- Often, runners may experience pain in the foot or lower leg, after which there may be a decrease in the mobility of the affected joint and its destruction.
- Therefore, it is worth replacing running with another type of physical education.
Microtrauma and injury to the lower leg
Shocks and fractures, dislocations are frequent companions of running, which do not in the best way affect the condition of the lower leg. But doctors call the most dangerous injury to the meniscus - a cartilaginous formation located in the patella and connected by many ligaments to other cartilages.
The problem shows itself as sharp and twitching pain, impaired mobility of the lower leg and foot, painful swelling. You should not practice self-medication at home on your own - examination and consultation with a doctor is required.
Insufficient warm-up
In this case, experienced athletes would say the following - a properly performed warm-up is already half of the training. You should not immediately leave the house - start jogging. It is important to warm up the body before training.
This can be leg swings and circular movements of the foot, squats and flexion / extension of the knee, stretching of the thigh muscles.
All this will warm up the joints and muscles, increase blood flow and make them elastic. Accordingly, there will be fewer injuries, such as stretch marks and injuries, microcracks and rupture of blood vessels, muscle fibers.
Bad shoes
If you put on tight or uncomfortable shoes for a run, your legs will hurt during and after running.
And in this case, it is important to choose the right running shoes:
- Choose the right shoe size - the sneakers should not squeeze your foot, but also should not hang on it. But it is worth remembering that for a set of long load on the foot, it can swell - therefore, choose a model that is half the size of the one you are wearing.
- Also, do not choose shoes with a hard sole - this can lead to inflammation of the sole due to considerable pressure on it. Also, do not choose shoes with soft and thin soles - it increases the load on the feet and can lead to chafing and cracks.
- Be sure to pay attention to the laces too - too tight they can cause impaired blood flow and lymph flow at the base of the ankle.
Incorrect running pace
Often, novice runners have pain not only in their legs, but also in the buttocks, lower back, and even back and shoulders. And here it is important to analyze with what speed you run - sharp and fast movements are dangerous for an untrained beginner.
In addition to everything, the incorrect setting of the body in running and its very technique matter. For example, a beginner, due to his inexperience, tilts the body forward or backward, he lacks the rhythm of movements in bent arms and knees, even the wrong direction of the feet will lead to pain after training and during them.
Also, some athletes say that the place of jogging is also important - do not run on an asphalt or uneven road, make sharp jerks and thereby, causing a gap and microtrauma.
Abrupt end of workouts
Failure by a beginner to complete an intense run or workout can also cause leg pain. The fact is that excessive production of lactic acid leads in the future to swelling and soreness of the muscles.
And therefore, an abrupt end of workouts and a cold shower lead to an excess of acid in the body. Therefore, even after jogging, it is worth walking at a slow pace, squatting and making several circular movements with your feet.
Preventive measures
Every athlete who has been running for several years knows perfectly how muscles and joints hurt, and therefore give their advice and recommendations:
- At the very beginning, you should choose a slow pace of training, you should not tear from the start in high-speed mode and make abrupt stops.
- Warm-up is indispensable before jogging - it prepares the body, muscles and joints, bones for jogging. It is enough for about five minutes to swing legs and lunges, squats and jumps - and you can start jogging.
- So for a more rhythmic and correct run, the arms must also work rhythmically, in combination with the work of the legs. As experienced athletes say, during running, the legs should be in line with the arm and roll the weight from toe to foot.
- If there are joint diseases, it is worth coordinating the intensity and training regimen with the attending physician, avoiding overstrain and even stagnation in the affected area. Alternatively, the doctor may advise the patient to replace running with a visit to the pool or dancing.
- Do not end abruptly jogging, after overcoming the distance, jump in place, swing your leg and rotate your foot. If your muscles hurt from an excess of lactic acid, take a warm bath or go to a bath, rub your muscles with a warming ointment.
- And necessarily - comfortable and sized shoes and clothes made of natural fabrics that allow the body to breathe.
- Always drink enough water, as you lose moisture during exercise, and decay products gradually come out with sweat.
Running is a simple and effective workout that will always keep your body and spirit in good shape. But an important condition for effective and painless training is compliance with a number of conditions and training rules, which ultimately will not cause pain and deterioration of the runner's general condition.
