How to relieve stomach pain in the hind legs during running

The stomach pain in the hind legs during running can be relieved by stretching and relaxing, alternating cold and hot compresses, massage and soothing, supplementing electrolytes, adjusting exercise intensity, and other methods.

1. Stretching and Relaxing

Static stretching of the muscles behind the calf can effectively alleviate lactate accumulation. Recommend taking a lunge to push and stretch against the wall, standing with your feet apart, your hind legs straight and your heels pressed against the ground, leaning forward and pushing the wall with both hands for 30 seconds. You can also stretch your toes while sitting, stretch your legs straight while sitting on the ground, and pull your toes towards your body with your hands. Repeat each action for 3 groups, paying attention to maintaining even breathing and avoiding bouncing stretching.

2. Alternating cold and hot compress

Within 48 hours after exercise, prioritize cold compress, wrap an ice pack with a towel and apply it to the painful area for 10 minutes, repeating every 2 hours. After 48 hours, switch to hot compress and apply a hot towel at around 40 ℃ for 15 minutes to promote blood circulation. The interval between hot and cold alternation should be more than 1 hour, and for sensitive skin, the single application time should be shortened.

3. Massage Relaxation

Press the finger pulp from the Achilles tendon to the knee, and roll with the foam axis to relax the gastrocnemius muscle. Using menthol based soothing cream during massage can enhance the effect, but it should be avoided in areas of skin damage. Massage for 10 minutes daily, with a moderate amount of muscle soreness and bloating, to avoid exacerbating injuries with violent pressure.

4. Supplementing Electrolytes

After exercise, drink electrolyte water containing sodium, potassium, and magnesium, or eat fruits such as bananas and oranges to supplement minerals. Magnesium deficiency may exacerbate muscle spasms and can be supplemented with nuts and dark green vegetables. To avoid blood dilution caused by drinking a large amount of water at once, it is recommended to replenish 200 milliliters of liquid every hour.

5. Adjust exercise intensity

Novice runners should adopt a running walking alternating mode, with a single run increase of no more than 10%. Choose a plastic track to reduce ground recoil and avoid high-intensity training for multiple days in a row. Warm up thoroughly for 5 minutes before exercise, and stop activity after the heart rate drops to at least 20% of the resting level.

Daily attention should be paid to choosing professional styles of running shoes with good cushioning performance, and arranging lower limb strength training twice a week to enhance muscle endurance. When the pain persists for more than 72 hours or swelling and fever occur, seek medical attention promptly to rule out muscle strains or venous thrombosis. Long term runners are recommended to regularly undergo fascial relaxation and flexibility training to prevent chronic strain injuries.