The pain during the race can have several causes, according to the location where you feel the pain. For example, the shin pain is usually caused by an inflammation in the shin bone, called canelite, while pain in the spleen, known as the “pain of ass” is usually caused by breathing incorrectly during the race.
If you feel pain during the race must stop running, to stand and, according to the location of the pain and its cause, put ice, stretch or bend the body forward, for example.
In this way, see what are the main causes of pain in the race and what to do to alleviate it and treat it:
1. “Pain in the ass”
The pain in the spleen in the race, popularly known as “calf pain” is felt as a twinge in the area immediately below the ribs, from the side, which comes up while you exercise. It is usually caused by lack of oxygen in the diaphragm, because when we breathe incorrectly during the race, the consumption of oxygen becomes insufficient, which causes spasms in the diaphragm, causing pain.
Other possible causes of calf pain is the contraction of the liver or of the spleen during physical exercise or when you eat a little time before the race and the stomach is full, putting pressure on the diaphragm. See how to improve your performance in the racethrough the correct breathing.
What to do: Decrease the intensity of your exercise until the pain disappears, and massage the area where it hurts with their fingers, inhaling deeply and exhaling slowly. Another technique to relieve the pain of ass includes bending the body to the front, to stretch the diaphragm.
The shin pain during running can be caused by canelite which is an inflammation of the shin bone or the tendons and muscles that surround it. Typically, the canelite arises when you exercise excessively your legs or when pisa incorrectly during the race, being that if the individual has flat feet or an arch of the foot more rigid, it also has more chances of developing a canelite. Learn more about the canelite.
What to do: Stop running, to rest and put cold compresses or ice, for 15 minutes, at the site of pain to decrease inflammation. If necessary, use drugs painkillers and anti-inflammatory drugs such as Ibuprofen to relieve the pain and reduce the inflammation until you see the doctor.
In the race, the pain in the ankle, in the heel or in the foot can occur due to a sprain. Sprains are caused by excessive stretching of the ligaments due to trauma, sudden movements of the foot, poor foot placement, or when one stumbles, for example. Generally, the pain arises immediately after the accident or sudden movements, and is very intense, and can prevent that if you place your foot on the ground. Sometimes, the pain may decrease in intensity, but after a few hours, and to the extent that the joint will become inflamed, the pain reappears.
What to do: Stop the race, to elevate the leg, avoiding the movements with the affected area and apply cold compresses or ice on the affected joint. If necessary, use a remedy for pain and inflammation like Diclofenac or Paracetamol until you have consulted the doctor. Sometimes, it may be necessary to use a splint or plaster cast to immobilize the affected joint and speed up recovery. See more tips at: Steps to treat a sprained ankle at home.
4. Syndrome friction of the iliotibial band
The pain in the race on the knee is usually caused by the syndrome of the friction of the iliotibial band, which is an inflammation of the tendon of the muscle tensor fascia lata, causing intense pain. Generally, the knee becomes swollen and the person feels pain on the side of the knee and feel difficulty in continuing the race.
What to do: Slow the pace of the practice sessions of the race, rest the knee and apply ice for 15 minutes several times a day. In case the pain does not disappear, take drugs analgesics and anti-inflammatory drugs, such as Ibuprofen or Naproxen, or use ointments anti-inflammatory as Cataflan, to decrease inflammation and pain, under the guidance of the doctor.
It is also important to strengthen the glutes, and the muscles abductors, on the side of the thigh to reduce this pain is to do stretching for the muscles of the back and side of the legs. See how to treat pain in the knee after the race.
The ideal is to not return to run while the pain is not resolved, which can take approximately 3 to 5 weeks.
5. Muscle strain
It can happen when the muscle stretches too much, causing a distension or stretching the muscle, also known as syndrome stoned. A muscle strain usually happens when the muscle contracts quickly in the muscle or when there is overload on the calf during training, muscle fatigue, poor posture, or decreased range of motion.
What to do: Stop running and put a cold compress or ice for about 15 minutes until you have consulted the doctor. Generally, the doctor recommends that you perform physical therapy exercises.
Another cause of pain in the foot or in the calf in the race is the cramp, which occurs when there is a contraction rapid and painful a muscle. Typically, the cramps come after an intense workout, due to the lack of water in the muscle.
What to do: Stop the race and stretch the muscle affected. Following, do a light massage on the muscle affected to reduce the inflammation and pain. Here’s how to stretch the foot and calf to ease the cramp: Cramp: what to do?
These problems, in most cases, can be avoided by performing stretching exercises before and after the race, the intake of water during the day and, mainly, during exercise, and avoiding exercise right after meals.