When running, ankle pain, how to relieve ankle pain while running?

Nerve conduction, some psychological factors and tendon damage caused by increased force on one foot when the foot is fractured can cause pain in the right ankle Don't exert too much force on the right foot recently Cultivation can be fine in a short period of time You can also apply some medicine to invigorate blood and dissolve stasis.

Congratulations on being in the same situation as I have been lately:

1. In a hurry, I ran too much. (For muscle strain, it is best to rest once or twice a week in between, and reduce the amount of exercise or replace it with other exercises, such as swimming).

2. The problem of shoes. (Be sure to buy special jogging shoes with thick soles and the ability to slash.) ）

3. The warm-up before running is insufficient, and the ankle joint has not been moved.

3. Incorrect running posture. (The correct posture is to keep your upper body straight and relaxed, your shoulders slightly raised, your hands bent at 90 degrees, and your hands not to shake your midline.) Run with a suitable step width, run as close to the ground as possible, use the strength of the knees and thighs to throw the calves out, try to land on the soles of the feet when landing, do not use force when pushing back, so that the body ups and downs are too obvious, the knees maintain a certain elasticity, reduce the impact on the ground, try to run lightly, and landing silently is the highest state.

Ping should pay attention to the above, don't run at this stage, it is recommended to go to the hospital injury department**, whether you accept it or not, you have internal injuries now, try to rest for a week, during which do not do activities that have too much impact on the soles of the feet, first go to the pharmacy to buy the oil and damp ointment, and then slowly massage the ankles to the toes for a few minutes, and then pull each toe hard, you can also buy an ankle brace to tie it (you also have to tie it when you sleep), but don't tie it too tightly, affecting blood circulation, If walking does not relieve the pain within two days, then go to the hospital immediately. I don't know if you have pain in one foot or both feet, if it is pain in one foot, it may also be because of running in circles, so you should run alternately in both directions when exercising, don't run in the same direction every day, and reduce unilateral overexertion.

Don't be too reluctant, usually move before running, if it hurts, soak your ankles and feet in water with hot water every day, or wrap your ankles in a hot towel, this should be fine.

I guess you've crooked your feet before, right? It's almost time for the exam, so it's best to go to the hospital for a check-up, and usually fix your feet with bandages to reduce the intensity.

Go to the doctor, it will be twisted, otherwise it will be bad if you don't play well at that time, and you must get the score of sports!

Symptoms are manifestations of heel pain. Heel pain is a common disease, and the cause of heel pain is not only soft tissue injuries caused by sports, but also may be related to heel fatty fibrositis, periachilles tendonitis, heel bursitis, calcaneal spur, plantar aponeurositis, calcaneal bone disease, etc.

Due to your regular exercise, you may have suffered a soft tissue injury at the bottom of your heel, and since the recovery from a soft tissue injury is slower, topical medications, massage, etc. can be used to promote recovery. At the same time, the symptom may also be caused by Achilles tendonitis, bone spurs, etc., it is recommended that patients should go to the hospital for imaging examinations, and then target** after clarifying**. In addition, when running, it is best to land on the ground with the forefoot first, and evenly distribute the impact force of the landing on the entire ball of the foot, and never let the force point concentrate on the heel, resulting in heel injury.

It is necessary to slow down the rate of ankle valgus or the collapse of the arch of the foot to effectively absorb the impact from the ground. Then, in the gait cycle 35-55%;

That is, in the middle to late stages of standing, this muscle will contract centripetally to cause the hindfoot to supinate, causing the arch of the foot to be lifted, and at the same time keeping the midfoot joint in a relatively stable position, so as to provide the powerful arm of the ball of the foot to propulsion. Therefore, the function of eccentricity and centripetal contraction of this muscle is related to the maintenance and function of the arch of the foot, which shows its importance.

It is generally believed that posterior tibialis tendon insufficiency is very related to flat feet, obesity and women, but for people who have been engaged in high-impact sports for a long time, whether it is high arches or flat feet, whether fat or thin, whether men and women, the tibialis tendon may be overused and cause problems.

Electrotherapy is a little more effective, but it's hard to do it all at once, and the cause of the pain is likely to be a ligament injury in your ankle.

If you must insist on running, there are a lot of ankle support straps on it, I bought the LP one, the effect is good, you can try it.

But the best way is to rest, once the ligament has a problem, you have to treat it as a master, and if it becomes serious, the ligament tear will be troublesome.

Take a warm bath. Gentle massage or activity. Plus a few days of patience. The next time you are active, the symptoms will be milder than this time.

There are many friends who don't usually exercise, and suddenly engage in activities with a large amount of exercise; Or when the amount of exercise increases sharply than usual, it is very easy to have muscle soreness. If you stick to it and exercise regularly, when your whole body function is improved to a new level, you will adapt, and a similar amount of exercise will not make you have muscle soreness. That's why many people who exercise regularly rarely experience muscle soreness.

Disease analysis: It is necessary to pay attention to the effects of fatigue injury and chronic inflammation after exercise, and it is recommended to give orthopedic examination and guidance ** care.

Guidance: It can be given to bath and soak in traditional Chinese medicine, or bandaging and fixation of traditional Chinese medicine, to reduce inflammation and relieve pain and promote the recovery of surrounding tissue function. Attention should be paid to strengthening the drug conditioning of blood circulation and blood stasis and qi and blood replenishment to improve blood circulation and functional status. Pay attention to the fixation measures of elastic straps as much as possible when exercising or walking to prevent fatigue injuries and the impact of exertional friction.

In the evening, soak in warm water and get some massage.

Like both of us, it hurts a lot after a run

It's usual, and it's good to be good after a long time.