How do I prevent upper back pain after running long distances?I run 4-5 miles a day, 3 days a week, and experience pain in my trapezius and rhomboid groups that lasts for a couple of days, and feels like the type of tense pain that one might feel while under a lot of pressure/stress.
Is there any way to prevent/relieve this pain?
Answer by Edward C
Try to cool down after running long distances the pain should stop if you do this for 10 mins after running
Answer by bryan h
both of the answers prior to mine touched on good things but what they didnt say is what will clear the smoke. Warmin up and cooling down before your actual workout are very good practices to get into. Its kinda like letting your idle for a dew minutes before you take off so it has a chance to get all its juices flowin properly and cooling down afterwards gives your body a chance to filter out some of the garbage that you muscles generated whie working out because when you workout your muscles literally tear themselves apart on a molecular level.
Also another very important thing to practice is proper form. When you run you are supposed to stay as relaxed as possible without flayling about. This conserves energy and will help prevent that back pain. also wen you run you should stand as straight as comfortaby possible and your feet should making a circular motion while your heel hits the ground almost directly underneath your body and rolling off your toes as it comes back up, when your foot does come back up you should almost kick yourself in the butt. Your arms should be at an angle so that your hands cross your body at about your waist and they should just swing front to back almost effortlessly. (Leave your fists unclenched) Your body should always face forward, itshould be pivoting from side to side. It should look like you are sticking your chest out slightly.
I know thats a lot to read but its good practice and trying to keep this stuff in mind and practice it is whats going to keep you from getting hurt and will make your runs feel more productive.
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