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从0到5公里,程序猿变身极客跑者指南【11】肌肉酸痛怎么办

不论在出发之前怎样想象自己身轻如燕,大部分程序猿跑过几次都会浑身酸痛。甚至还有腿痛,脚痛的问题。这些问题如何避免?怎么破?不要担心,仔细阅读程序猿跑步系列。

The-Advanced-Acrobatic-Robot

跑后第二天肌肉特别酸怎么破?

每次跑步身体都消耗来自糖原和脂肪提供的能量后会产生乳酸。就像汽车烧了汽油释放能量后产生的废气一样。这些乳酸就是让你浑身酸痛的原因。但乳酸并不是什么“坏东西”,只是由于训练的强度超过了“有氧范围”而由“无氧运动”产生的。

减缓第二天肌肉酸要采取两种办法。

1.在跑步过程中减少乳酸产生??刂谱约旱乃俣仍凇坝醒跚洹?。也就是跑的速度尽可能慢,慢到能和旁边的人边聊天边跑步的地步。这样的强度产生的乳酸量较少。第二天不会觉得特别不适。

2.在形成大量乳酸堆积后快速将其代谢消耗掉。第二天进行少量低强度的快走,游泳和拉伸活动。泡个热水澡,多吃些维生素C,B,适量补充蛋白质都是加速乳酸代谢的办法。

跑后第二天腿疼怎么办?

太久坐在办公室的程序猿出来跑步时会感觉像一部久不使用的车。出来开几次后难免发现有不适的地方。而一般的轻微运动损伤在48小时内都能够恢复。所以觉得不适先停跑2天观察一下。如果疼痛感还未消失,可以每天用冰袋敷不适处2-3次,每次10分钟。对不适处进行挤压后轻微拉伸。如果不舒适在一周内还未消失,要及时去医院治疗。

关于腿疼的运动损伤话题是个复杂问题,爱燃烧将今后详细分享。

关于膝盖疼的问题猛戳这里:《跑步真的伤膝盖么?》。

跑了一段时间脚疼怎么办?

脚痛一般是由于一种叫“足底筋膜炎”引起的。 简单的处理方法如下:

1.停止训练1,2天。

2.每天用冰矿泉水,踩在足底滚动10-15分钟。既起到冷敷作用,也帮助足底肌肉放松。

3.尝试在家里赤脚行走,逐渐强化足底和小腿的肌肉能力。

轻微的足底伤痛能够在一周内痊愈。如果未痊愈还是要到医院进行治疗。

关于足底痛的问题,详细情况猛戳这里:《你的足底痛么?》

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  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:40:14
    这么好的文章,大家读了为什么不点赞呢?我先来

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