A dor durante a corrida pode ter diversas causas, de acordo com o local onde se sente a dor. Por exemplo, a dor na canela, geralmente é causada por uma inflamação no osso da canela, chamada de canelite, enquanto que a dor no baço, conhecida como “dor de burro” normalmente é causada pela respiração incorreta durante a corrida.
When you feel pain during the race, you should stop running, rest, and, depending on the location of the pain and its cause, put on ice, stretch or tilt your body forward, for example.
Then, see what are the main causes of stroke pain and what to do to relieve and treat it:
Spleen pain during the race, commonly called “donkey pain,” feels like a prick in the area immediately below the ribs, on the side, that occurs during exercise. It is usually caused by a lack of oxygen in the diaphragm, because when not breathed properly during the stroke, oxygen consumption becomes insufficient, causing spasms in the diaphragm, causing pain.
Other possible causes of donkey pain include contraction of the liver or spleen during exercise or when eating just before the stroke and the stomach is full, putting pressure on the diaphragm. Learn how to improve your performance by running with proper breathing.
What to do: Decrease the intensity of the exercise until the pain disappears and massage the area where it hurts, breathing deeply and exhaling slowly. Another technique to relieve the pain of the donkeys is to tilt the body forward to stretch the diaphragm.
Pain in the tibia during a stroke can be caused by cannelitis, which is an inflammation of the tibia or the tendons and muscles around it. Cannellite usually occurs when you exercise your legs too much or when you don’t walk properly during the race, and if you have flat feet or a stiffer arch, you’re also more likely to develop cannellite. Learn more about cannellita.
What to do: Stop running, rest and place cold compresses or ice, for 15 minutes, at the pain site to reduce inflammation. If necessary, use pain relievers and anti-inflammatory medications such as ibuprofen to relieve pain and reduce inflammation until you see your doctor.
When running, pain in the ankle, heel or foot may occur due to a sprain. Sprains are caused by excessive ligament distension due to trauma, sudden foot movements, poor foot placement or tripping, for example. Usually, pain occurs immediately after the accident or sudden movement and is very intense, which can prevent you from putting your foot on the ground. Sometimes the pain can decrease in intensity, but after a few hours and when the joint becomes inflamed, the pain recurs.
What to do: Stop running, lift your leg, avoid movement with the affected area, and apply cold compresses or ice to the affected joint. If necessary, use a remedy for pain and inflammation such as diclofenac or acetaminophen until you see your doctor. Sometimes it may be necessary to use a splint or bandage to immobilize the affected joint and speed recovery. See more tips on: Steps to treat a sprained ankle at home.
Pain during the knee stroke is usually caused by ilio-tibial band friction syndrome, which is an inflammation of the tensioning muscle tendon of the can fascia, which causes severe pain. Usually, the knee is swollen and the person feels pain in the side of the knee and has trouble running.
What to do: Slow down, rest your knee and apply ice for 15 minutes several times a day. If the pain doesn’t go away, take pain relievers and anti-inflammatory medications, such as ibuprofen or naproxen, or use anti-inflammatory ointments such as Cataflan to reduce inflammation and pain, under the direction of your doctor.
It is also important to strengthen the gluteal and abductor muscles on the side of the thigh to lessen this pain and stretch the muscles of the back and leg. Here’s how to treat knee pain after the race.
Ideally, don’t run again until the pain goes away, which can take 3 to 5 weeks.
This can happen when the muscle stretches too much, causing muscle tension or stretching, also known as stoning syndrome. Muscle tension usually occurs when the muscle contracts quickly or when the calf is overloaded during training, muscle fatigue, poor posture or decreased range of motion.
What to do: Stop running and put on a cold compress or ice for about 15 minutes until you see your doctor. As a general rule, your doctor recommends physical therapy exercises.
Another cause of pain in the foot or calf during the race is cramps, which occur during a rapid and painful contraction of a muscle. Usually, cramps appear after intense physical exercise, due to a lack of water in the muscle.
What to do: Stop running and stretch the affected muscle. Then, lightly massage the affected muscle to reduce inflammation and pain. See how to stretch your foot and calf to ease cramps in: Cramps: What to do?
These problems, in most cases, can be avoided by performing stretching exercises before and after the race, drinking water during the day and mainly during exercise and avoiding exercise immediately after meals.
To avoid injury, see: