{"id":3027,"date":"2025-04-21T00:30:03","date_gmt":"2025-04-20T17:30:03","guid":{"rendered":"https:\/\/clubthethao.com\/?p=3027"},"modified":"2025-04-21T00:32:04","modified_gmt":"2025-04-20T17:32:04","slug":"dau-ong-dong-khi-chay-bo","status":"publish","type":"post","link":"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/","title":{"rendered":"Shin pain while running: Causes and effective treatments."},"content":{"rendered":"<p><span style=\"font-weight: 400;\">B\u00e0i vi\u1ebft n\u00e0y s\u1ebd l\u00e0 c\u1ea9m nang to\u00e0n di\u1ec7n gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 v\u1ec1 <\/span><a href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/\"><b>\u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9<\/b><\/a><span style=\"font-weight: 400;\">, m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch m\u00f4n th\u1ec3 thao n\u00e0y ph\u1ea3i \u0111\u1ed1i m\u1eb7t. T\u1eeb vi\u1ec7c nh\u1eadn di\u1ec7n nguy\u00ean nh\u00e2n s\u00e2u xa, n\u1eafm b\u1eaft c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee5 th\u1ec3, \u0111\u1ebfn vi\u1ec7c \u00e1p d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb v\u00e0 ph\u00f2ng ng\u1eeba hi\u1ec7u qu\u1ea3, ch\u00fang t\u00f4i s\u1ebd trang b\u1ecb cho b\u1ea1n nh\u1eefng ki\u1ebfn th\u1ee9c v\u00e0 c\u00f4ng c\u1ee5 c\u1ea7n thi\u1ebft \u0111\u1ec3 v\u01b0\u1ee3t qua n\u1ed7i \u0111au n\u00e0y v\u00e0 ti\u1ebfp t\u1ee5c t\u1eadn h\u01b0\u1edfng ni\u1ec1m \u0111am m\u00ea ch\u1ea1y b\u1ed9 m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Content<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#tong-quan-ve-dau-ong-dong-khi-chay-bo\" >T\u1ed5ng quan v\u1ec1 \u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#dau-ong-dong-la-gi\" >\u0110au \u1ed1ng \u0111\u1ed3ng l\u00e0 g\u00ec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#ai-thuong-gap-tinh-trang-nay\" >Ai th\u01b0\u1eddng g\u1eb7p t\u00ecnh tr\u1ea1ng n\u00e0y?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#phan-biet-dau-ong-dong-voi-cac-chan-thuong-khac\" >Ph\u00e2n bi\u1ec7t \u0111au \u1ed1ng \u0111\u1ed3ng v\u1edbi c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00e1c<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#nguyen-nhan-gay-dau-ong-dong-khi-chay-bo\" >Nguy\u00ean nh\u00e2n g\u00e2y \u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#nguyen-nhan-co-hoc-va-ky-thuat\" >Nguy\u00ean nh\u00e2n c\u01a1 h\u1ecdc v\u00e0 k\u1ef9 thu\u1eadt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#yeu-to-thiet-bi-moi-truong\" >Y\u1ebfu t\u1ed1 thi\u1ebft b\u1ecb &amp; m\u00f4i tr\u01b0\u1eddng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#loi-trong-ke-hoach-luyen-tap\" >L\u1ed7i trong k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#yeu-to-sinh-hoc-ca-nhan\" >Y\u1ebfu t\u1ed1 sinh h\u1ecdc c\u00e1 nh\u00e2n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#trieu-chung-nhan-biet-danh-gia-muc-do\" >Tri\u1ec7u ch\u1ee9ng nh\u1eadn bi\u1ebft &amp; \u0111\u00e1nh gi\u00e1 m\u1ee9c \u0111\u1ed9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#cac-dau-hieu-pho-bien\" >C\u00e1c d\u1ea5u hi\u1ec7u ph\u1ed5 bi\u1ebfn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#trieu-chung-theo-giai-doan\" >Tri\u1ec7u ch\u1ee9ng theo giai \u0111o\u1ea1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#khi-nao-trieu-chung-tro-nen-nguy-hiem\" >Khi n\u00e0o tri\u1ec7u ch\u1ee9ng tr\u1edf n\u00ean nguy hi\u1ec3m<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#tac-hai-neu-khong-dieu-tri-kip-thoi\" >T\u00e1c h\u1ea1i n\u1ebfu kh\u00f4ng \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#anh-huong-den-hieu-suat\" >\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#nguy-co-keo-dai-thanh-chan-thuong-nang\" >Nguy c\u01a1 k\u00e9o d\u00e0i th\u00e0nh ch\u1ea5n th\u01b0\u01a1ng n\u1eb7ng<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#giai-phap-dieu-tri-dau-ong-dong\" >Gi\u1ea3i ph\u00e1p \u0111i\u1ec1u tr\u1ecb \u0111au \u1ed1ng \u0111\u1ed3ng<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#bien-phap-cap-thoi-tai-nha\" >Bi\u1ec7n ph\u00e1p c\u1ea5p th\u1eddi t\u1ea1i nh\u00e0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#phuc-hoi-co-ke-hoach\" >Ph\u1ee5c h\u1ed3i c\u00f3 k\u1ebf ho\u1ea1ch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#bien-phap-phong-ngua-dau-ong-dong-tai-dien\" >Bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba \u0111au \u1ed1ng \u0111\u1ed3ng t\u00e1i di\u1ec5n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#dieu-chinh-ky-thuat-chay\" >\u0110i\u1ec1u ch\u1ec9nh k\u1ef9 thu\u1eadt ch\u1ea1y<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#giay-va-mat-phang-phu-hop\" >Gi\u00e0y v\u00e0 m\u1eb7t ph\u1eb3ng ph\u00f9 h\u1ee3p<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#lich-tap-theo-chu-ky-phuc-hoi\" >L\u1ecbch t\u1eadp theo chu k\u1ef3 ph\u1ee5c h\u1ed3i<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#khi-nao-nen-gap-bac-si\" >Khi n\u00e0o n\u00ean g\u1eb7p b\u00e1c s\u0129?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#trieu-chung-nguy-hiem-canh-bao\" >Tri\u1ec7u ch\u1ee9ng nguy hi\u1ec3m c\u1ea3nh b\u00e1o<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#chan-doan-chuyen-sau\" >Ch\u1ea9n \u0111o\u00e1n chuy\u00ean s\u00e2u<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#huong-xu-ly-y-khoa\" >H\u01b0\u1edbng x\u1eed l\u00fd y khoa<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#thac-mac-pho-bien-ve-dau-ong-dong\" >Th\u1eafc m\u1eafc ph\u1ed5 bi\u1ebfn v\u1ec1 \u0111au \u1ed1ng \u0111\u1ed3ng<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#dau-ong-dong-co-tu-het-neu-ngung-chay\" >\u0110au \u1ed1ng \u0111\u1ed3ng c\u00f3 t\u1ef1 h\u1ebft n\u1ebfu ng\u01b0ng ch\u1ea1y?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#nhung-ai-de-bi-dau-ong-dong-nhat\" >Nh\u1eefng ai d\u1ec5 b\u1ecb \u0111au \u1ed1ng \u0111\u1ed3ng nh\u1ea5t?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#co-nen-tiep-tuc-chay-neu-dau-nhe\" >C\u00f3 n\u00ean ti\u1ebfp t\u1ee5c ch\u1ea1y n\u1ebfu \u0111au nh\u1eb9?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/#ket-luan\" >Conclude<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"tong-quan-ve-dau-ong-dong-khi-chay-bo\"><\/span><b>T\u1ed5ng quan v\u1ec1 \u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0110au \u1ed1ng \u0111\u1ed3ng l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe th\u01b0\u1eddng g\u1eb7p \u1edf nh\u1eefng ng\u01b0\u1eddi tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao li\u00ean quan \u0111\u1ebfn ch\u1ea1y, nh\u1ea3y, v\u00e0 \u0111i b\u1ed9. \u0110\u1eb7c bi\u1ec7t, nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n ho\u1eb7c t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n qu\u00e1 nhanh th\u01b0\u1eddng d\u1ec5 g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng n\u00e0y. \u0110\u1ec3 hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 \u0111au \u1ed1ng \u0111\u1ed3ng, ch\u00fang ta c\u1ea7n xem x\u00e9t \u0111\u1ecbnh ngh\u0129a, \u0111\u1ed1i t\u01b0\u1ee3ng th\u01b0\u1eddng g\u1eb7p, v\u00e0 c\u00e1ch ph\u00e2n bi\u1ec7t n\u00f3 v\u1edbi c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00e1c.<\/span><\/p>\n<figure id=\"attachment_3282\" aria-describedby=\"caption-attachment-3282\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-3282\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-1.jpg\" alt=\"\u00a0\u0110au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9\u200b l\u00e0 t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn \u1edf ng\u01b0\u1eddi m\u1edbi t\u1eadp luy\u1ec7n\" width=\"600\" height=\"338\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-1.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-1-300x169.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-1-400x225.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3282\" class=\"wp-caption-text\">\u0110au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9\u200b l\u00e0 t\u00ecnh tr\u1ea1ng ph\u1ed5 bi\u1ebfn \u1edf ng\u01b0\u1eddi m\u1edbi t\u1eadp luy\u1ec7n<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"dau-ong-dong-la-gi\"><\/span><b>\u0110au \u1ed1ng \u0111\u1ed3ng l\u00e0 g\u00ec?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>\u0110au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">, hay c\u00f2n g\u1ecdi l\u00e0 h\u1ed9i ch\u1ee9ng \u0111au v\u00f9ng x\u01b0\u01a1ng ch\u00e0y (Shin splints), c\u00f3 t\u00ean y khoa l\u00e0 Medial Tibial Stress Syndrome (MTSS). \u0110\u00e2y kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t ch\u1ea5n th\u01b0\u01a1ng c\u1ee5 th\u1ec3 m\u00e0 l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef chung \u0111\u1ec3 m\u00f4 t\u1ea3 c\u01a1n \u0111au \u1edf m\u1eb7t tr\u01b0\u1edbc ho\u1eb7c m\u1eb7t trong c\u1ee7a x\u01b0\u01a1ng ch\u00e0y (\u1ed1ng \u0111\u1ed3ng). V\u1ecb tr\u00ed \u0111au ph\u1ed5 bi\u1ebfn nh\u1ea5t l\u00e0 d\u1ecdc theo b\u1edd trong c\u1ee7a x\u01b0\u01a1ng ch\u00e0y, t\u1eeb \u0111\u1ea7u g\u1ed1i \u0111\u1ebfn m\u1eaft c\u00e1 ch\u00e2n. C\u01a1 ch\u1ebf g\u00e2y \u0111au ch\u1ee7 y\u1ebfu l\u00e0 do vi\u00eam v\u00e0 c\u0103ng th\u1eb3ng qu\u00e1 m\u1ee9c l\u00ean x\u01b0\u01a1ng ch\u00e0y v\u00e0 c\u00e1c m\u00f4 m\u1ec1m xung quanh, bao g\u1ed3m c\u01a1 b\u1eafp, g\u00e2n, v\u00e0 m\u00e0ng x\u01b0\u01a1ng. Ho\u1ea1t \u0111\u1ed9ng l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi ch\u1ea1y ho\u1eb7c nh\u1ea3y, t\u1ea1o ra t\u00e1c \u0111\u1ed9ng c\u01a1 h\u1ecdc li\u00ean t\u1ee5c l\u00ean x\u01b0\u01a1ng ch\u00e0y, d\u1eabn \u0111\u1ebfn t\u1ed5n th\u01b0\u01a1ng vi huy\u1ebft qu\u1ea3n v\u00e0 vi\u00eam m\u00e0ng x\u01b0\u01a1ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hi\u1ec3u m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n, m\u1ed7i khi b\u1ea1n ch\u1ea1y, x\u01b0\u01a1ng \u1ed1ng quy\u1ec3n v\u00e0 c\u00e1c c\u01a1 xung quanh ph\u1ea3i ch\u1ecbu m\u1ed9t l\u1ef1c t\u00e1c \u0111\u1ed9ng l\u1edbn. N\u1ebfu l\u1ef1c n\u00e0y qu\u00e1 l\u1edbn ho\u1eb7c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i qu\u00e1 th\u01b0\u1eddng xuy\u00ean, s\u1ebd g\u00e2y ra nh\u1eefng t\u1ed5n th\u01b0\u01a1ng nh\u1ecf (vi ch\u1ea5n th\u01b0\u01a1ng) \u1edf x\u01b0\u01a1ng v\u00e0 c\u00e1c m\u00f4 m\u1ec1m. C\u01a1 th\u1ec3 s\u1ebd ph\u1ea3n \u1ee9ng b\u1eb1ng c\u00e1ch g\u00e2y vi\u00eam \u0111\u1ec3 s\u1eeda ch\u1eefa c\u00e1c t\u1ed5n th\u01b0\u01a1ng n\u00e0y, t\u1eeb \u0111\u00f3 g\u00e2y ra c\u1ea3m gi\u00e1c \u0111au nh\u1ee9c m\u00e0 ch\u00fang ta g\u1ecdi l\u00e0 <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i nh\u1eadn bi\u1ebft v\u00e0 x\u1eed l\u00fd s\u1edbm t\u00ecnh tr\u1ea1ng n\u00e0y \u0111\u1ec3 tr\u00e1nh nh\u1eefng bi\u1ebfn ch\u1ee9ng nghi\u00eam tr\u1ecdng h\u01a1n.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"ai-thuong-gap-tinh-trang-nay\"><\/span><b>Ai th\u01b0\u1eddng g\u1eb7p t\u00ecnh tr\u1ea1ng n\u00e0y?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">T\u00ecnh tr\u1ea1ng <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> kh\u00f4ng gi\u1edbi h\u1ea1n \u1edf b\u1ea5t k\u1ef3 ai, nh\u01b0ng c\u00f3 m\u1ed9t s\u1ed1 nh\u00f3m ng\u01b0\u1eddi c\u00f3 nguy c\u01a1 m\u1eafc b\u1ec7nh cao h\u01a1n. Nh\u00f3m ng\u01b0\u1eddi m\u1edbi t\u1eadp ch\u1ea1y th\u01b0\u1eddng d\u1ec5 b\u1ecb \u0111au \u1ed1ng \u0111\u1ed3ng do c\u01a1 th\u1ec3 ch\u01b0a quen v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng m\u1edbi. Nh\u1eefng ng\u01b0\u1eddi t\u1eadp luy\u1ec7n ho\u1eb7c t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 \u0111\u1ed9t ng\u1ed9t, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi kh\u00f4ng c\u00f3 s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng, c\u0169ng d\u1ec5 g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng n\u00e0y. C\u00e1c \u0111\u1ed1i t\u01b0\u1ee3ng v\u1eadn \u0111\u1ed9ng nhi\u1ec1u nh\u01b0 c\u1ea7u th\u1ee7, v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111i\u1ec1n kinh, v\u00e0 ng\u01b0\u1eddi tham gia marathon c\u0169ng c\u00f3 nguy c\u01a1 cao h\u01a1n do h\u1ecd ph\u1ea3i ch\u1ecbu \u00e1p l\u1ef1c l\u1edbn v\u00e0 li\u00ean t\u1ee5c l\u00ean c\u1eb3ng ch\u00e2n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Th\u1ef1c t\u1ebf, <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> kh\u00f4ng ch\u1ec9 l\u00e0 v\u1ea5n \u0111\u1ec1 c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p. Nhi\u1ec1u ng\u01b0\u1eddi ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 mu\u1ed1n c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe b\u1eb1ng c\u00e1ch ch\u1ea1y b\u1ed9 c\u0169ng c\u00f3 th\u1ec3 g\u1eb7p ph\u1ea3i t\u00ecnh tr\u1ea1ng n\u00e0y. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c nh\u1eefng y\u1ebfu t\u1ed1 nguy c\u01a1 v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba ph\u00f9 h\u1ee3p \u0111\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe c\u1ee7a b\u1ea3n th\u00e2n.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"phan-biet-dau-ong-dong-voi-cac-chan-thuong-khac\"><\/span><b>Ph\u00e2n bi\u1ec7t \u0111au \u1ed1ng \u0111\u1ed3ng v\u1edbi c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00e1c<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c ph\u00e2n bi\u1ec7t <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> v\u1edbi c\u00e1c ch\u1ea5n th\u01b0\u01a1ng kh\u00e1c l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 c\u00f3 ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb ph\u00f9 h\u1ee3p. <\/span><b>\u0110au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> th\u01b0\u1eddng b\u1ecb nh\u1ea7m l\u1eabn v\u1edbi g\u00e3y x\u01b0\u01a1ng do c\u0103ng th\u1eb3ng (stress fracture), m\u1ed9t t\u00ecnh tr\u1ea1ng nghi\u00eam tr\u1ecdng h\u01a1n li\u00ean quan \u0111\u1ebfn c\u00e1c v\u1ebft n\u1ee9t nh\u1ecf tr\u00ean x\u01b0\u01a1ng. Trong khi <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> th\u01b0\u1eddng \u0111au \u00e2m \u1ec9 v\u00e0 t\u0103ng l\u00ean khi v\u1eadn \u0111\u1ed9ng, g\u00e3y x\u01b0\u01a1ng do c\u0103ng th\u1eb3ng g\u00e2y ra c\u01a1n \u0111au s\u1eafc, dai d\u1eb3ng, v\u00e0 \u0111au ngay c\u1ea3 khi ngh\u1ec9 ng\u01a1i. Ngo\u00e0i ra, <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> c\u0169ng c\u00f3 th\u1ec3 b\u1ecb nh\u1ea7m l\u1eabn v\u1edbi h\u1ed9i ch\u1ee9ng ch\u00e8n \u00e9p khoang, m\u1ed9t t\u00ecnh tr\u1ea1ng g\u00e2y ra c\u1ea3m gi\u00e1c c\u0103ng t\u1ee9c v\u00e0 t\u00ea ch\u00e2n do \u00e1p l\u1ef1c t\u0103ng l\u00ean trong c\u00e1c khoang c\u01a1 \u1edf c\u1eb3ng ch\u00e2n. Vi\u00eam g\u00e2n Achilles, m\u1ed9t t\u00ecnh tr\u1ea1ng kh\u00e1c, g\u00e2y ra c\u01a1n \u0111au \u1edf ph\u00eda sau c\u1ed5 ch\u00e2n ch\u1ee9 kh\u00f4ng ph\u1ea3i d\u1ecdc theo x\u01b0\u01a1ng ch\u00e0y.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 tr\u00e1nh ch\u1ea9n \u0111o\u00e1n sai, ng\u01b0\u1eddi b\u1ec7nh n\u00ean t\u00ecm ki\u1ebfm s\u1ef1 t\u01b0 v\u1ea5n c\u1ee7a b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia v\u1eadt l\u00fd tr\u1ecb li\u1ec7u. Vi\u1ec7c ki\u1ec3m tra th\u1ec3 ch\u1ea5t v\u00e0 c\u00e1c x\u00e9t nghi\u1ec7m h\u00ecnh \u1ea3nh nh\u01b0 X-quang ho\u1eb7c MRI c\u00f3 th\u1ec3 gi\u00fap x\u00e1c \u0111\u1ecbnh ch\u00ednh x\u00e1c nguy\u00ean nh\u00e2n g\u00e2y \u0111au v\u00e0 lo\u1ea1i tr\u1eeb c\u00e1c t\u00ecnh tr\u1ea1ng kh\u00e1c. Vi\u1ec7c ch\u1ea9n \u0111o\u00e1n ch\u00ednh x\u00e1c l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean v\u00e0 quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3 <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"nguyen-nhan-gay-dau-ong-dong-khi-chay-bo\"><\/span><b>Nguy\u00ean nh\u00e2n g\u00e2y \u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>\u0110au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ee9c t\u1ea1p v\u1edbi nhi\u1ec1u nguy\u00ean nh\u00e2n kh\u00e1c nhau, t\u1eeb c\u01a1 h\u1ecdc v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y, \u0111\u1ebfn y\u1ebfu t\u1ed1 thi\u1ebft b\u1ecb, m\u00f4i tr\u01b0\u1eddng, v\u00e0 c\u00e1c l\u1ed7i trong k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp. Hi\u1ec3u r\u00f5 c\u00e1c nguy\u00ean nh\u00e2n n\u00e0y s\u1ebd gi\u00fap ch\u00fang ta c\u00f3 th\u1ec3 ph\u00f2ng ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 h\u01a1n.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"nguyen-nhan-co-hoc-va-ky-thuat\"><\/span><b>Nguy\u00ean nh\u00e2n c\u01a1 h\u1ecdc v\u00e0 k\u1ef9 thu\u1eadt<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure id=\"attachment_3285\" aria-describedby=\"caption-attachment-3285\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-3285\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-2.jpg\" alt=\"K\u1ef9 thu\u1eadt ch\u1ea1y kh\u00f4ng \u0111\u00fang d\u1eabn \u0111\u1ebfn \u0111au \u1ed1ng \u0111\u1ed3ng\" width=\"600\" height=\"315\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-2.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-2-300x158.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-2-400x210.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3285\" class=\"wp-caption-text\">K\u1ef9 thu\u1eadt ch\u1ea1y kh\u00f4ng \u0111\u00fang d\u1eabn \u0111\u1ebfn \u0111au \u1ed1ng \u0111\u1ed3ng<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">M\u1ed9t trong nh\u1eefng nguy\u00ean nh\u00e2n ch\u00ednh g\u00e2y ra <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> l\u00e0 do c\u00e1c v\u1ea5n \u0111\u1ec1 c\u01a1 h\u1ecdc v\u00e0 k\u1ef9 thu\u1eadt ch\u1ea1y kh\u00f4ng \u0111\u00fang. Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng g\u00f3t ch\u00e2n (heel strike) l\u00e0 m\u1ed9t l\u1ed7i k\u1ef9 thu\u1eadt ph\u1ed5 bi\u1ebfn, t\u1ea1o ra l\u1ef1c s\u1ed1c d\u1ed9i th\u1eb3ng l\u00ean x\u01b0\u01a1ng \u1ed1ng \u0111\u1ed3ng, g\u00e2y c\u0103ng th\u1eb3ng v\u00e0 vi\u00eam. B\u01b0\u1edbc ch\u1ea1y qu\u00e1 d\u00e0i (overstriding) c\u0169ng l\u00e0m t\u0103ng t\u1ea3i tr\u1ecdng kh\u00f4ng \u0111\u1ec1u l\u00ean c\u1eb3ng ch\u00e2n, d\u1eabn \u0111\u1ebfn \u0111au. T\u01b0 th\u1ebf ch\u1ea1y sai, ch\u1eb3ng h\u1ea1n nh\u01b0 g\u00f9 l\u01b0ng, th\u00e2n tr\u00ean l\u1eafc qu\u00e1 m\u1ea1nh, ho\u1eb7c l\u1ec7ch tr\u1ee5c ch\u00e2n, c\u0169ng c\u00f3 th\u1ec3 g\u00e2y ra c\u0103ng th\u1eb3ng kh\u00f4ng c\u1ea7n thi\u1ebft l\u00ean x\u01b0\u01a1ng \u1ed1ng \u0111\u1ed3ng v\u00e0 c\u00e1c c\u01a1 xung quanh.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 kh\u1eafc ph\u1ee5c c\u00e1c v\u1ea5n \u0111\u1ec1 n\u00e0y, ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 n\u00ean t\u1eadp trung v\u00e0o vi\u1ec7c c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt ch\u1ea1y c\u1ee7a m\u00ecnh. \u0110i\u1ec1u n\u00e0y bao g\u1ed3m vi\u1ec7c ti\u1ebfp \u0111\u1ea5t b\u1eb1ng gi\u1eefa b\u00e0n ch\u00e2n ho\u1eb7c ph\u1ea7n tr\u01b0\u1edbc c\u1ee7a b\u00e0n ch\u00e2n, gi\u1eef cho b\u01b0\u1edbc ch\u1ea1y ng\u1eafn v\u00e0 nhanh h\u01a1n, v\u00e0 duy tr\u00ec t\u01b0 th\u1ebf ch\u1ea1y th\u1eb3ng \u0111\u1ee9ng v\u1edbi th\u00e2n tr\u00ean h\u01a1i nghi\u00eang v\u1ec1 ph\u00eda tr\u01b0\u1edbc. T\u1eadp luy\u1ec7n v\u1edbi hu\u1ea5n luy\u1ec7n vi\u00ean chuy\u00ean nghi\u1ec7p ho\u1eb7c tham gia c\u00e1c l\u1edbp h\u1ecdc ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt ch\u1ea1y v\u00e0 gi\u1ea3m nguy c\u01a1 <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"yeu-to-thiet-bi-moi-truong\"><\/span><b>Y\u1ebfu t\u1ed1 thi\u1ebft b\u1ecb &amp; m\u00f4i tr\u01b0\u1eddng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Y\u1ebfu t\u1ed1 thi\u1ebft b\u1ecb v\u00e0 m\u00f4i tr\u01b0\u1eddng c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c g\u00e2y ra <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">. Gi\u00e0y ch\u1ea1y b\u1ed9 kh\u00f4ng c\u00f3 \u0111\u1ec7m ho\u1eb7c \u0111\u1ed9 m\u00f2n cao kh\u00f4ng th\u1ec3 h\u1ea5p th\u1ee5 l\u1ef1c t\u00e1c \u0111\u1ed9ng m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3, g\u00e2y m\u1ea5t c\u00e2n b\u1eb1ng v\u00e0 t\u0103ng \u00e1p l\u1ef1c l\u00ean x\u01b0\u01a1ng \u1ed1ng \u0111\u1ed3ng. Ch\u1ea1y tr\u00ean m\u1eb7t b\u00ea t\u00f4ng ho\u1eb7c \u0111\u1ecba h\u00ecnh nghi\u00eang g\u1ed3 gh\u1ec1 c\u0169ng l\u00e0m t\u0103ng nguy c\u01a1 <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> do c\u00e1c b\u1ec1 m\u1eb7t n\u00e0y kh\u00f4ng h\u1ea5p th\u1ee5 l\u1ef1c t\u1ed1t, g\u00e2y ra vi ch\u1ea5n th\u01b0\u01a1ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c l\u1ef1a ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p l\u00e0 r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c ph\u00f2ng ng\u1eeba <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">. H\u00e3y ch\u1ecdn gi\u00e0y c\u00f3 \u0111\u1ec7m t\u1ed1t, ph\u00f9 h\u1ee3p v\u1edbi ki\u1ec3u b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n (v\u00ed d\u1ee5, gi\u00e0y \u1ed5n \u0111\u1ecbnh cho b\u00e0n ch\u00e2n b\u1eb9t ho\u1eb7c gi\u00e0y c\u00f3 \u0111\u1ec7m cho b\u00e0n ch\u00e2n l\u00f5m cao), v\u00e0 thay gi\u00e0y th\u01b0\u1eddng xuy\u00ean (kho\u1ea3ng 500-800 km s\u1eed d\u1ee5ng). Ngo\u00e0i ra, h\u00e3y c\u1ed1 g\u1eafng ch\u1ea1y tr\u00ean c\u00e1c b\u1ec1 m\u1eb7t m\u1ec1m m\u1ea1i h\u01a1n, nh\u01b0 \u0111\u01b0\u1eddng \u0111\u1ea5t, \u0111\u01b0\u1eddng c\u1ecf, ho\u1eb7c \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9 chuy\u00ean d\u1ee5ng, \u0111\u1ec3 gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1eb3ng ch\u00e2n.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"loi-trong-ke-hoach-luyen-tap\"><\/span><b>L\u1ed7i trong k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<figure id=\"attachment_3286\" aria-describedby=\"caption-attachment-3286\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-3286\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-3.jpg\" alt=\"K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n sai d\u1eabn \u0111\u1ebfn nguy\u00ean nh\u00e2n g\u00e2y ra \u0111au \u1ed1ng \u0111\u1ed3ng\" width=\"600\" height=\"400\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-3.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-3-300x200.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-3-558x372.jpg 558w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-3-400x267.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3286\" class=\"wp-caption-text\">K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n sai d\u1eabn \u0111\u1ebfn nguy\u00ean nh\u00e2n g\u00e2y ra \u0111au \u1ed1ng \u0111\u1ed3ng<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">L\u1ed7i trong k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp l\u00e0 m\u1ed9t nguy\u00ean nh\u00e2n ph\u1ed5 bi\u1ebfn kh\u00e1c g\u00e2y ra <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">. T\u0103ng kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp qu\u00e1 nhanh m\u00e0 kh\u00f4ng cho c\u01a1 th\u1ec3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 th\u00edch nghi c\u00f3 th\u1ec3 g\u00e2y ra c\u0103ng th\u1eb3ng qu\u00e1 m\u1ee9c l\u00ean x\u01b0\u01a1ng \u1ed1ng \u0111\u1ed3ng v\u00e0 c\u00e1c m\u00f4 m\u1ec1m xung quanh. Kh\u00f4ng d\u00e0nh \u0111\u1ee7 th\u1eddi gian ngh\u1ec9 gi\u1eefa c\u00e1c bu\u1ed5i ch\u1ea1y c\u0169ng c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> do c\u01a1 b\u1eafp v\u00e0 x\u01b0\u01a1ng kh\u00f4ng c\u00f3 \u0111\u1ee7 th\u1eddi gian \u0111\u1ec3 ph\u1ee5c h\u1ed3i. B\u1ecf qua ph\u1ea7n kh\u1edfi \u0111\u1ed9ng ho\u1eb7c gi\u00e3n c\u01a1 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng nguy c\u01a1 <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> do c\u01a1 b\u1eafp ch\u00e2n v\u00e0 g\u00e2n Achilles c\u0103ng c\u1ee9ng. Kh\u00f4ng theo chu k\u1ef3 ph\u1ee5c h\u1ed3i trong gi\u00e1o \u00e1n t\u1eadp luy\u1ec7n c\u0169ng c\u00f3 th\u1ec3 g\u00e2y ra <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> do c\u01a1 x\u01b0\u01a1ng kh\u00f4ng k\u1ecbp t\u00e1i t\u1ea1o v\u00e0 ph\u1ee5c h\u1ed3i.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 tr\u00e1nh c\u00e1c l\u1ed7i n\u00e0y, b\u1ea1n n\u00ean tu\u00e2n th\u1ee7 m\u1ed9t k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp h\u1ee3p l\u00fd, t\u0103ng d\u1ea7n kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb, d\u00e0nh \u0111\u1ee7 th\u1eddi gian ngh\u1ec9 gi\u1eefa c\u00e1c bu\u1ed5i ch\u1ea1y, v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u1ea7y \u0111\u1ee7 c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng v\u00e0 gi\u00e3n c\u01a1. Nguy\u00ean t\u1eafc 10% (t\u0103ng kh\u00f4ng qu\u00e1 10% kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp m\u1ed7i tu\u1ea7n) l\u00e0 m\u1ed9t quy t\u1eafc h\u1eefu \u00edch \u0111\u1ec3 tr\u00e1nh t\u0103ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n qu\u00e1 nhanh. Ngo\u00e0i ra, h\u00e3y l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n khi c\u1ea7n thi\u1ebft.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"yeu-to-sinh-hoc-ca-nhan\"><\/span><b>Y\u1ebfu t\u1ed1 sinh h\u1ecdc c\u00e1 nh\u00e2n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Y\u1ebfu t\u1ed1 sinh h\u1ecdc c\u00e1 nh\u00e2n c\u0169ng c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y ra <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">. B\u00e0n ch\u00e2n b\u1eb9t ho\u1eb7c v\u00f2m b\u00e0n ch\u00e2n th\u1ea5p khi\u1ebfn ph\u00e2n ph\u1ed1i tr\u1ecdng l\u1ef1c b\u1ecb l\u1ec7ch khi ch\u1ea1y, l\u00e0m t\u0103ng \u00e1p l\u1ef1c l\u00ean x\u01b0\u01a1ng \u1ed1ng \u0111\u1ed3ng. C\u01a1 y\u1ebfu, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 c\u1ed5 ch\u00e2n, c\u01a1 b\u1eafp ch\u00e2n, v\u00e0 c\u01a1 m\u00f4ng, khi\u1ebfn kh\u1ea3 n\u0103ng h\u1ed7 tr\u1ee3 v\u00e0 h\u1ea5p th\u1ee5 l\u1ef1c k\u00e9m. Thi\u1ebfu linh ho\u1ea1t g\u00e2y k\u00e9o l\u1ec7ch kh\u1edbp v\u00e0 ch\u00f3ng y\u1ebfu li\u00ean k\u1ebft c\u01a1-x\u01b0\u01a1ng.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 gi\u1ea3m thi\u1ec3u \u1ea3nh h\u01b0\u1edfng c\u1ee7a c\u00e1c y\u1ebfu t\u1ed1 n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 c\u1ed5 ch\u00e2n, c\u01a1 b\u1eafp ch\u00e2n, v\u00e0 c\u01a1 m\u00f4ng. C\u00e1c b\u00e0i t\u1eadp nh\u01b0 n\u00e2ng g\u00f3t ch\u00e2n, \u0111\u1ee9ng nh\u00f3n g\u00f3t, v\u00e0 squat c\u00f3 th\u1ec3 gi\u00fap t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 \u1ed5n \u0111\u1ecbnh c\u1ee7a c\u1eb3ng ch\u00e2n. C\u00e1c b\u00e0i t\u1eadp k\u00e9o gi\u00e3n c\u01a1, \u0111\u1eb7c bi\u1ec7t l\u00e0 k\u00e9o gi\u00e3n c\u01a1 b\u1eafp ch\u00e2n v\u00e0 g\u00e2n Achilles, c\u0169ng c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n t\u00ednh linh ho\u1ea1t v\u00e0 gi\u1ea3m nguy c\u01a1 <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">. N\u1ebfu b\u1ea1n c\u00f3 b\u00e0n ch\u00e2n b\u1eb9t ho\u1eb7c v\u00f2m b\u00e0n ch\u00e2n th\u1ea5p, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1c mi\u1ebfng l\u00f3t gi\u00e0y ch\u1ec9nh h\u00ecnh (orthotics) \u0111\u1ec3 h\u1ed7 tr\u1ee3 v\u00f2m b\u00e0n ch\u00e2n v\u00e0 c\u1ea3i thi\u1ec7n ph\u00e2n ph\u1ed1i tr\u1ecdng l\u1ef1c.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"trieu-chung-nhan-biet-danh-gia-muc-do\"><\/span><b>Tri\u1ec7u ch\u1ee9ng nh\u1eadn bi\u1ebft &amp; \u0111\u00e1nh gi\u00e1 m\u1ee9c \u0111\u1ed9<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0110\u1ec3 \u0111\u1ed1i ph\u00f3 hi\u1ec7u qu\u1ea3 v\u1edbi <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">, vi\u1ec7c nh\u1eadn bi\u1ebft c\u00e1c tri\u1ec7u ch\u1ee9ng v\u00e0 \u0111\u00e1nh gi\u00e1 m\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng l\u00e0 r\u1ea5t quan tr\u1ecdng. \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 can thi\u1ec7p k\u1ecbp th\u1eddi v\u00e0 ng\u0103n ch\u1eb7n t\u00ecnh tr\u1ea1ng tr\u1edf n\u00ean t\u1ed3i t\u1ec7 h\u01a1n.<\/span><\/p>\n<figure id=\"attachment_3287\" aria-describedby=\"caption-attachment-3287\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-3287\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-4.jpg\" alt=\"Symptoms of shin pain while running\" width=\"600\" height=\"339\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-4.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-4-300x170.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-4-400x226.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3287\" class=\"wp-caption-text\">Symptoms of shin pain while running<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"cac-dau-hieu-pho-bien\"><\/span><b>C\u00e1c d\u1ea5u hi\u1ec7u ph\u1ed5 bi\u1ebfn<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">C\u00e1c d\u1ea5u hi\u1ec7u ph\u1ed5 bi\u1ebfn c\u1ee7a <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> bao g\u1ed3m \u0111au \u00e2m \u1ec9 d\u1ecdc theo m\u1eb7t tr\u01b0\u1edbc ho\u1eb7c m\u1eb7t trong c\u1ee7a x\u01b0\u01a1ng ch\u00e0y. C\u01a1n \u0111au th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n khi b\u1eaft \u0111\u1ea7u v\u1eadn \u0111\u1ed9ng, nh\u1eb9 \u0111i khi ngh\u1ec9 ng\u01a1i, nh\u01b0ng t\u00e1i ph\u00e1t v\u1ec1 sau v\u00e0 n\u1eb7ng d\u1ea7n theo th\u1eddi gian. M\u1ee9c \u0111\u1ed9 \u0111au c\u00f3 th\u1ec3 kh\u00e1c nhau t\u00f9y thu\u1ed9c v\u00e0o m\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng c\u1ee7a t\u00ecnh tr\u1ea1ng. M\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 ch\u1ec9 c\u1ea3m th\u1ea5y \u0111au nh\u1eb9, trong khi nh\u1eefng ng\u01b0\u1eddi kh\u00e1c c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y \u0111au d\u1eef d\u1ed9i, nh\u00f3i bu\u1ed1t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ngo\u00e0i c\u01a1n \u0111au, m\u1ed9t s\u1ed1 ng\u01b0\u1eddi c\u00f3 th\u1ec3 b\u1ecb s\u01b0ng nh\u1eb9 \u1edf v\u00f9ng c\u1eb3ng ch\u00e2n b\u1ecb \u1ea3nh h\u01b0\u1edfng. C\u01a1n \u0111au th\u01b0\u1eddng t\u0103ng l\u00ean khi ch\u1ea1m ho\u1eb7c \u1ea5n v\u00e0o x\u01b0\u01a1ng ch\u00e0y. Trong m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p, ng\u01b0\u1eddi b\u1ec7nh c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y c\u1ee9ng kh\u1edbp c\u1ed5 ch\u00e2n v\u00e0o bu\u1ed5i s\u00e1ng ho\u1eb7c sau khi ngh\u1ec9 ng\u01a1i.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"trieu-chung-theo-giai-doan\"><\/span><b>Tri\u1ec7u ch\u1ee9ng theo giai \u0111o\u1ea1n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tri\u1ec7u ch\u1ee9ng c\u1ee7a <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c ph\u00e2n lo\u1ea1i theo c\u00e1c giai \u0111o\u1ea1n kh\u00e1c nhau, ph\u1ea3n \u00e1nh m\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng c\u1ee7a t\u00ecnh tr\u1ea1ng.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Giai \u0111o\u1ea1n 1 \u2013 Nh\u1eb9:<\/b><span style=\"font-weight: 400;\"> \u0110au ch\u1ec9 xu\u1ea5t hi\u1ec7n sau khi luy\u1ec7n t\u1eadp v\u00e0 kh\u00f4ng \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng h\u00e0ng ng\u00e0y.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Giai \u0111o\u1ea1n 2 \u2013 Trung b\u00ecnh:<\/b><span style=\"font-weight: 400;\"> \u0110au xu\u1ea5t hi\u1ec7n trong v\u00e0 sau khi v\u1eadn \u0111\u1ed9ng, l\u00e0m gi\u1ea3m t\u1ed1c \u0111\u1ed9 v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Giai \u0111o\u1ea1n 3 \u2013 N\u1eb7ng:<\/b><span style=\"font-weight: 400;\"> \u0110au li\u00ean t\u1ee5c d\u00f9 ngh\u1ec9 ng\u01a1i, c\u00f3 th\u1ec3 k\u00e8m theo s\u01b0ng, n\u00f3ng, ho\u1eb7c c\u1ee9ng v\u00f9ng c\u1eb3ng ch\u00e2n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c nh\u1eadn bi\u1ebft giai \u0111o\u1ea1n c\u1ee7a <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n v\u00e0 \u00e1p d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p \u0111i\u1ec1u tr\u1ecb ph\u00f9 h\u1ee3p. N\u1ebfu b\u1ea1n ch\u1ec9 b\u1ecb \u0111au nh\u1eb9 sau khi t\u1eadp luy\u1ec7n, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ec9 c\u1ea7n ngh\u1ec9 ng\u01a1i v\u00e0 ch\u01b0\u1eddm \u0111\u00e1. Tuy nhi\u00ean, n\u1ebfu b\u1ea1n b\u1ecb \u0111au li\u00ean t\u1ee5c ho\u1eb7c c\u00f3 c\u00e1c tri\u1ec7u ch\u1ee9ng nghi\u00eam tr\u1ecdng kh\u00e1c, b\u1ea1n n\u00ean t\u00ecm ki\u1ebfm s\u1ef1 t\u01b0 v\u1ea5n c\u1ee7a b\u00e1c s\u0129.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"khi-nao-trieu-chung-tro-nen-nguy-hiem\"><\/span><b>Khi n\u00e0o tri\u1ec7u ch\u1ee9ng tr\u1edf n\u00ean nguy hi\u1ec3m<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">M\u1eb7c d\u00f9 <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> th\u01b0\u1eddng kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t t\u00ecnh tr\u1ea1ng nghi\u00eam tr\u1ecdng, nh\u01b0ng c\u00f3 m\u1ed9t s\u1ed1 d\u1ea5u hi\u1ec7u c\u1ea3nh b\u00e1o cho th\u1ea5y b\u1ea1n c\u1ea7n \u0111\u01b0\u1ee3c ch\u0103m s\u00f3c y t\u1ebf ngay l\u1eadp t\u1ee9c. N\u1ebfu b\u1ea1n b\u1ecb \u0111au l\u00e2u h\u01a1n 7 ng\u00e0y m\u00e0 kh\u00f4ng gi\u1ea3m d\u00f9 \u0111\u00e3 ngh\u1ec9 ng\u01a1i v\u00e0 \u00e1p d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p t\u1ef1 ch\u0103m s\u00f3c, b\u1ea1n n\u00ean \u0111i kh\u00e1m b\u00e1c s\u0129. C\u00e1c tri\u1ec7u ch\u1ee9ng nguy hi\u1ec3m kh\u00e1c bao g\u1ed3m v\u00f9ng \u1ed1ng \u0111\u1ed3ng s\u01b0ng, b\u1ea7m t\u00edm, ho\u1eb7c c\u1ea3m th\u1ea5y n\u00f3ng r\u00e1t khi s\u1edd v\u00e0o; kh\u00f4ng th\u1ec3 di chuy\u1ec3n b\u00ecnh th\u01b0\u1eddng; v\u00e0 \u0111au d\u1eef d\u1ed9i kh\u00f4ng gi\u1ea3m khi ngh\u1ec9 ng\u01a1i.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">C\u00e1c tri\u1ec7u ch\u1ee9ng n\u00e0y c\u00f3 th\u1ec3 l\u00e0 d\u1ea5u hi\u1ec7u c\u1ee7a c\u00e1c t\u00ecnh tr\u1ea1ng nghi\u00eam tr\u1ecdng h\u01a1n, ch\u1eb3ng h\u1ea1n nh\u01b0 g\u00e3y x\u01b0\u01a1ng do c\u0103ng th\u1eb3ng, h\u1ed9i ch\u1ee9ng ch\u00e8n \u00e9p khoang, ho\u1eb7c vi\u00eam nhi\u1ec5m. Vi\u1ec7c ch\u1ea9n \u0111o\u00e1n v\u00e0 \u0111i\u1ec1u tr\u1ecb s\u1edbm l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 ng\u0103n ng\u1eeba c\u00e1c bi\u1ebfn ch\u1ee9ng v\u00e0 gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i ho\u00e0n to\u00e0n.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"tac-hai-neu-khong-dieu-tri-kip-thoi\"><\/span><b>T\u00e1c h\u1ea1i n\u1ebfu kh\u00f4ng \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c xem nh\u1eb9 ho\u1eb7c kh\u00f4ng \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nh\u1eefng t\u00e1c h\u1ea1i nghi\u00eam tr\u1ecdng, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n v\u00e0 th\u1eadm ch\u00ed g\u00e2y ra c\u00e1c ch\u1ea5n th\u01b0\u01a1ng n\u1eb7ng h\u01a1n.<\/span><\/p>\n<figure id=\"attachment_3288\" aria-describedby=\"caption-attachment-3288\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-3288\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-5.jpg\" alt=\"Kh\u00f4ng \u0111i\u1ec1u tr\u1ecb \u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9 k\u1ecbp th\u1eddi mang \u0111\u1ebfn nh\u1eefng t\u00e1c h\u1ea1i nghi\u00eam tr\u1ecdng\" width=\"600\" height=\"398\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-5.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-5-300x199.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-5-561x372.jpg 561w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-5-400x265.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3288\" class=\"wp-caption-text\">Kh\u00f4ng \u0111i\u1ec1u tr\u1ecb \u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9 k\u1ecbp th\u1eddi mang \u0111\u1ebfn nh\u1eefng t\u00e1c h\u1ea1i nghi\u00eam tr\u1ecdng<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"anh-huong-den-hieu-suat\"><\/span><b>\u1ea2nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u su\u1ea5t<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Khi b\u1ecb <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">, ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng thay \u0111\u1ed5i t\u01b0 th\u1ebf ch\u1ea1y \u0111\u1ec3 b\u00f9 \u0111\u1eafp cho c\u01a1n \u0111au. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 c\u01a1 h\u1ecdc, ch\u1eb3ng h\u1ea1n nh\u01b0 l\u1ec7ch tr\u1ee5c ch\u00e2n, g\u00f9 l\u01b0ng, ho\u1eb7c th\u00e2n tr\u00ean l\u1eafc qu\u00e1 m\u1ea1nh. Nh\u1eefng thay \u0111\u1ed5i n\u00e0y kh\u00f4ng ch\u1ec9 l\u00e0m t\u0103ng nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng \u1edf c\u00e1c v\u00f9ng kh\u00e1c tr\u00ean c\u01a1 th\u1ec3, m\u00e0 c\u00f2n l\u00e0m gi\u1ea3m hi\u1ec7u su\u1ea5t ch\u1ea1y v\u00e0 g\u00e2y ra s\u1ef1 kh\u00f3 ch\u1ecbu v\u00e0 m\u1ec7t m\u1ecfi.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides, <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u0111\u1ed9ng l\u1ef1c t\u1eadp luy\u1ec7n do c\u01a1n \u0111au v\u00e0 s\u1ef1 kh\u00f3 ch\u1ecbu k\u00e9o d\u00e0i. Vi\u1ec7c ph\u1ea3i li\u00ean t\u1ee5c \u0111\u1ed1i ph\u00f3 v\u1edbi c\u01a1n \u0111au c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y n\u1ea3n ch\u00ed v\u00e0 m\u1ea5t h\u1ee9ng th\u00fa v\u1edbi vi\u1ec7c ch\u1ea1y b\u1ed9. \u0110i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 ph\u00e1 v\u1ee1 k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n v\u00e0 g\u00e2y ra s\u1ef1 th\u1ea5t v\u1ecdng.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"nguy-co-keo-dai-thanh-chan-thuong-nang\"><\/span><b>Nguy c\u01a1 k\u00e9o d\u00e0i th\u00e0nh ch\u1ea5n th\u01b0\u01a1ng n\u1eb7ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> kh\u00f4ng \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb k\u1ecbp th\u1eddi, n\u00f3 c\u00f3 th\u1ec3 ti\u1ebfn tri\u1ec3n th\u00e0nh c\u00e1c ch\u1ea5n th\u01b0\u01a1ng n\u1eb7ng h\u01a1n. M\u1ed9t trong nh\u1eefng bi\u1ebfn ch\u1ee9ng nghi\u00eam tr\u1ecdng nh\u1ea5t c\u1ee7a <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> l\u00e0 g\u00e3y x\u01b0\u01a1ng do c\u0103ng th\u1eb3ng (stress fracture). \u0110\u00e2y l\u00e0 m\u1ed9t v\u1ebft n\u1ee9t nh\u1ecf tr\u00ean x\u01b0\u01a1ng ch\u00e0y, g\u00e2y ra c\u01a1n \u0111au d\u1eef d\u1ed9i v\u00e0 c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n kh\u00f4ng th\u1ec3 ch\u1ea1y b\u1ed9 trong m\u1ed9t th\u1eddi gian d\u00e0i.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">M\u1ed9t bi\u1ebfn ch\u1ee9ng kh\u00e1c c\u1ee7a <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> l\u00e0 vi\u00eam bao m\u00f4 (periostitis), m\u1ed9t t\u00ecnh tr\u1ea1ng vi\u00eam nhi\u1ec5m m\u00e0ng x\u01b0\u01a1ng. Vi\u00eam bao m\u00f4 c\u00f3 th\u1ec3 g\u00e2y ra c\u01a1n \u0111au dai d\u1eb3ng v\u00e0 li\u00ean t\u1ee5c, v\u00e0 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn h\u1ed9i ch\u1ee9ng ch\u00e8n \u00e9p khoang m\u00e3n t\u00ednh, m\u1ed9t t\u00ecnh tr\u1ea1ng g\u00e2y ra c\u1ea3m gi\u00e1c c\u0103ng t\u1ee9c v\u00e0 t\u00ea ch\u00e2n do \u00e1p l\u1ef1c t\u0103ng l\u00ean trong c\u00e1c khoang c\u01a1 \u1edf c\u1eb3ng ch\u00e2n. T\u1ea5t c\u1ea3 nh\u1eefng bi\u1ebfn ch\u1ee9ng n\u00e0y c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng l\u00e2u d\u00e0i \u0111\u1ebfn kh\u1ea3 n\u0103ng quay tr\u1edf l\u1ea1i luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea1n.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"giai-phap-dieu-tri-dau-ong-dong\"><\/span><b>Gi\u1ea3i ph\u00e1p \u0111i\u1ec1u tr\u1ecb \u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n \u0111ang ph\u1ea3i \u0111\u1ed1i m\u1eb7t v\u1edbi <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">, \u0111\u1eebng lo l\u1eafng. C\u00f3 nhi\u1ec1u gi\u1ea3i ph\u00e1p \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m \u0111au, ph\u1ee5c h\u1ed3i, v\u00e0 tr\u1edf l\u1ea1i ho\u1ea1t \u0111\u1ed9ng b\u00ecnh th\u01b0\u1eddng.<\/span><\/p>\n<figure id=\"attachment_3283\" aria-describedby=\"caption-attachment-3283\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-3283\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-6.jpg\" alt=\"C\u00e1ch \u0111i\u1ec1u tr\u1ecb \u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3\" width=\"600\" height=\"420\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-6.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-6-300x210.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-6-531x372.jpg 531w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-6-400x280.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3283\" class=\"wp-caption-text\">C\u00e1ch \u0111i\u1ec1u tr\u1ecb \u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"bien-phap-cap-thoi-tai-nha\"><\/span><b>Bi\u1ec7n ph\u00e1p c\u1ea5p th\u1eddi t\u1ea1i nh\u00e0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Khi b\u1ea1n b\u1eaft \u0111\u1ea7u c\u1ea3m th\u1ea5y \u0111au d\u1ecdc theo x\u01b0\u01a1ng ch\u00e0y, \u0111i\u1ec1u quan tr\u1ecdng l\u00e0 ph\u1ea3i h\u00e0nh \u0111\u1ed9ng ngay l\u1eadp t\u1ee9c. C\u00e1c bi\u1ec7n ph\u00e1p c\u1ea5p th\u1eddi t\u1ea1i nh\u00e0 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m \u0111au v\u00e0 vi\u00eam, v\u00e0 ng\u0103n ch\u1eb7n t\u00ecnh tr\u1ea1ng tr\u1edf n\u00ean t\u1ed3i t\u1ec7 h\u01a1n.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>R \u2013 Rest (ngh\u1ec9):<\/b><span style=\"font-weight: 400;\"> Ng\u01b0ng ch\u1ea1y ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng g\u00e2y \u0111au ngay khi c\u00f3 tri\u1ec7u ch\u1ee9ng. Ngh\u1ec9 ng\u01a1i l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 cho c\u1eb3ng ch\u00e2n c\u00f3 th\u1eddi gian h\u1ed3i ph\u1ee5c.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>I \u2013 Ice:<\/b><span style=\"font-weight: 400;\"> D\u00f9ng \u0111\u00e1 ch\u01b0\u1eddm l\u00ean v\u00f9ng b\u1ecb \u0111au trong 15-20 ph\u00fat m\u1ed7i l\u1ea7n, c\u00e1ch 3-4 ti\u1ebfng m\u1ed9t l\u1ea7n. Ch\u01b0\u1eddm \u0111\u00e1 gi\u00fap gi\u1ea3m \u0111au v\u00e0 gi\u1ea3m vi\u00eam.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>C \u2013 Compression (b\u0103ng \u00e9p):<\/b><span style=\"font-weight: 400;\"> B\u0103ng \u00e9p nh\u1eb9 v\u00f9ng c\u1eb3ng ch\u00e2n b\u1ecb \u0111au c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m s\u01b0ng v\u00e0 h\u1ed7 tr\u1ee3 c\u01a1 b\u1eafp.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>E \u2013 Elevation (n\u00e2ng cao):<\/b><span style=\"font-weight: 400;\"> N\u00e2ng cao ch\u00e2n khi ngh\u1ec9 ng\u01a1i \u0111\u1ec3 gi\u00fap d\u1eabn l\u01b0u m\u00e1u b\u1ea7m v\u00e0 gi\u1ea3m s\u01b0ng.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng thu\u1ed1c gi\u1ea3m \u0111au kh\u00f4ng k\u00ea \u0111\u01a1n, ch\u1eb3ng h\u1ea1n nh\u01b0 ibuprofen ho\u1eb7c naproxen, \u0111\u1ec3 gi\u00fap gi\u1ea3m \u0111au v\u00e0 gi\u1ea3m vi\u00eam. Tuy nhi\u00ean, h\u00e3y s\u1eed d\u1ee5ng thu\u1ed1c theo h\u01b0\u1edbng d\u1eabn c\u1ee7a b\u00e1c s\u0129 ho\u1eb7c d\u01b0\u1ee3c s\u0129, v\u00e0 tr\u00e1nh s\u1eed d\u1ee5ng trong th\u1eddi gian d\u00e0i m\u00e0 kh\u00f4ng c\u00f3 s\u1ef1 gi\u00e1m s\u00e1t y t\u1ebf.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"phuc-hoi-co-ke-hoach\"><\/span><b>Ph\u1ee5c h\u1ed3i c\u00f3 k\u1ebf ho\u1ea1ch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sau khi c\u01a1n \u0111au c\u1ea5p t\u00ednh \u0111\u00e3 gi\u1ea3m, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u00f3 k\u1ebf ho\u1ea1ch. Qu\u00e1 tr\u00ecnh n\u00e0y bao g\u1ed3m vi\u1ec7c t\u0103ng d\u1ea7n kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp m\u1ed9t c\u00e1ch t\u1eeb t\u1eeb, k\u1ebft h\u1ee3p c\u00e1c b\u00e0i t\u1eadp gi\u1ea3m t\u1ea3i, v\u00e0 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>T\u0103ng d\u1ea7n kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp:<\/b><span style=\"font-weight: 400;\"> Theo nguy\u00ean t\u1eafc 10% m\u1ed7i tu\u1ea7n, t\u0103ng kh\u00f4ng qu\u00e1 10% kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp (qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y, th\u1eddi gian ch\u1ea1y, ho\u1eb7c t\u1ea7n su\u1ea5t ch\u1ea1y) m\u1ed7i tu\u1ea7n. \u0110i\u1ec1u n\u00e0y gi\u00fap c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian th\u00edch nghi v\u00e0 tr\u00e1nh b\u1ecb qu\u00e1 t\u1ea3i.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u1ebft h\u1ee3p b\u00e0i t\u1eadp gi\u1ea3m t\u1ea3i:<\/b><span style=\"font-weight: 400;\"> Thay th\u1ebf m\u1ed9t s\u1ed1 bu\u1ed5i ch\u1ea1y b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp \u00edt t\u00e1c \u0111\u1ed9ng h\u01a1n, ch\u1eb3ng h\u1ea1n nh\u01b0 b\u01a1i l\u1ed9i, \u0111\u1ea1p xe, ho\u1eb7c \u0111i b\u1ed9. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean c\u1eb3ng ch\u00e2n v\u00e0 cho ph\u00e9p c\u01a1 b\u1eafp v\u00e0 x\u01b0\u01a1ng c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>B\u00e0i t\u1eadp t\u0103ng s\u1ee9c m\u1ea1nh:<\/b><span style=\"font-weight: 400;\"> Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u01a1 c\u1ed5 ch\u00e2n, c\u01a1 b\u1eafp ch\u00e2n, v\u00e0 c\u01a1 m\u00f4ng. C\u00e1c b\u00e0i t\u1eadp n\u00e0y c\u00f3 th\u1ec3 bao g\u1ed3m n\u00e2ng g\u00f3t ch\u00e2n, \u0111\u1ee9ng nh\u00f3n g\u00f3t, squat, v\u00e0 plank ch\u00e2n.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"bien-phap-phong-ngua-dau-ong-dong-tai-dien\"><\/span><b>Bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba \u0111au \u1ed1ng \u0111\u1ed3ng t\u00e1i di\u1ec5n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ph\u00f2ng b\u1ec7nh h\u01a1n ch\u1eefa b\u1ec7nh. Sau khi \u0111\u00e3 \u0111i\u1ec1u tr\u1ecb kh\u1ecfi <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">, vi\u1ec7c th\u1ef1c hi\u1ec7n c\u00e1c bi\u1ec7n ph\u00e1p ph\u00f2ng ng\u1eeba l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 tr\u00e1nh t\u00e1i ph\u00e1t.<\/span><\/p>\n<figure id=\"attachment_3284\" aria-describedby=\"caption-attachment-3284\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-3284\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-7.jpg\" alt=\"Nh\u1eefng c\u00e1ch ph\u00f2ng ng\u1eeba \u0111au \u1ed1ng \u0111\u1ed3ng sau khi \u0111\u00e3 \u0111i\u1ec1u tr\u1ecb\" width=\"600\" height=\"387\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-7.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-7-300x194.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-7-577x372.jpg 577w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-7-400x258.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3284\" class=\"wp-caption-text\">Nh\u1eefng c\u00e1ch ph\u00f2ng ng\u1eeba \u0111au \u1ed1ng \u0111\u1ed3ng sau khi \u0111\u00e3 \u0111i\u1ec1u tr\u1ecb<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"dieu-chinh-ky-thuat-chay\"><\/span><b>\u0110i\u1ec1u ch\u1ec9nh k\u1ef9 thu\u1eadt ch\u1ea1y<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">M\u1ed9t trong nh\u1eefng bi\u1ec7n ph\u00e1p quan tr\u1ecdng nh\u1ea5t \u0111\u1ec3 ph\u00f2ng ng\u1eeba <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> l\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ef9 thu\u1eadt ch\u1ea1y c\u1ee7a b\u1ea1n.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ti\u1ebfp \u0111\u1ea5t b\u1eb1ng gi\u1eefa b\u00e0n ch\u00e2n:<\/b><span style=\"font-weight: 400;\"> Thay v\u00ec h\u1ea1 g\u00f3t ch\u00e2n xu\u1ed1ng tr\u01b0\u1edbc, h\u00e3y c\u1ed1 g\u1eafng ti\u1ebfp \u0111\u1ea5t b\u1eb1ng gi\u1eefa b\u00e0n ch\u00e2n ho\u1eb7c ph\u1ea7n tr\u01b0\u1edbc c\u1ee7a b\u00e0n ch\u00e2n. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m l\u1ef1c s\u1ed1c l\u00ean x\u01b0\u01a1ng \u1ed1ng \u0111\u1ed3ng.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gi\u1eef tr\u1ee5c c\u01a1 th\u1ec3 th\u1eb3ng h\u00e0ng:<\/b><span style=\"font-weight: 400;\"> Duy tr\u00ec t\u01b0 th\u1ebf ch\u1ea1y th\u1eb3ng \u0111\u1ee9ng v\u1edbi \u0111\u1ea7u, vai, h\u00f4ng, v\u00e0 \u0111\u1ea7u g\u1ed1i th\u1eb3ng h\u00e0ng. Tr\u00e1nh g\u00f9 l\u01b0ng ho\u1eb7c nghi\u00eang ng\u01b0\u1eddi qu\u00e1 nhi\u1ec1u v\u1ec1 ph\u00eda tr\u01b0\u1edbc ho\u1eb7c ph\u00eda sau.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>R\u00fat ng\u1eafn b\u01b0\u1edbc ch\u1ea1y:<\/b><span style=\"font-weight: 400;\"> Gi\u1ea3m \u0111\u1ed9 d\u00e0i s\u1ea3i ch\u00e2n v\u00e0 t\u0103ng t\u1ea7n su\u1ea5t b\u01b0\u1edbc ch\u00e2n. \u0110i\u1ec1u n\u00e0y gi\u00fap gi\u1ea3m t\u1ea3i tr\u1ecdng l\u00ean c\u1eb3ng ch\u00e2n v\u00e0 gi\u1ea3m nguy c\u01a1 <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"giay-va-mat-phang-phu-hop\"><\/span><b>Gi\u00e0y v\u00e0 m\u1eb7t ph\u1eb3ng ph\u00f9 h\u1ee3p<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vi\u1ec7c l\u1ef1a ch\u1ecdn gi\u00e0y v\u00e0 m\u1eb7t ph\u1eb3ng ch\u1ea1y ph\u00f9 h\u1ee3p c\u0169ng r\u1ea5t quan tr\u1ecdng trong vi\u1ec7c ph\u00f2ng ng\u1eeba <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose the right shoes:<\/b><span style=\"font-weight: 400;\"> Ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 c\u00f3 \u0111\u1ec7m t\u1ed1t, ph\u00f9 h\u1ee3p v\u1edbi ki\u1ec3u b\u00e0n ch\u00e2n c\u1ee7a b\u1ea1n (v\u00ed d\u1ee5, gi\u00e0y \u1ed5n \u0111\u1ecbnh cho b\u00e0n ch\u00e2n b\u1eb9t ho\u1eb7c gi\u00e0y c\u00f3 \u0111\u1ec7m cho b\u00e0n ch\u00e2n l\u00f5m cao).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thay gi\u00e0y th\u01b0\u1eddng xuy\u00ean:<\/b><span style=\"font-weight: 400;\"> Thay gi\u00e0y ch\u1ea1y b\u1ed9 m\u1ed7i 500-800 km s\u1eed d\u1ee5ng ho\u1eb7c khi b\u1ea1n nh\u1eadn th\u1ea5y \u0111\u1ec7m gi\u00e0y \u0111\u00e3 b\u1ecb m\u00f2n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ch\u1ea1y tr\u00ean b\u1ec1 m\u1eb7t m\u1ec1m m\u1ea1i:<\/b><span style=\"font-weight: 400;\"> C\u1ed1 g\u1eafng ch\u1ea1y tr\u00ean c\u00e1c b\u1ec1 m\u1eb7t m\u1ec1m m\u1ea1i h\u01a1n, nh\u01b0 \u0111\u01b0\u1eddng \u0111\u1ea5t, \u0111\u01b0\u1eddng c\u1ecf, ho\u1eb7c \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9 chuy\u00ean d\u1ee5ng. Tr\u00e1nh ch\u1ea1y tr\u00ean m\u1eb7t b\u00ea t\u00f4ng ho\u1eb7c \u0111\u1ecba h\u00ecnh nghi\u00eang g\u1ed3 gh\u1ec1.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"lich-tap-theo-chu-ky-phuc-hoi\"><\/span><b>L\u1ecbch t\u1eadp theo chu k\u1ef3 ph\u1ee5c h\u1ed3i<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cu\u1ed1i c\u00f9ng, h\u00e3y \u0111\u1ea3m b\u1ea3o r\u1eb1ng b\u1ea1n tu\u00e2n th\u1ee7 m\u1ed9t l\u1ecbch t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd, bao g\u1ed3m c\u00e1c ng\u00e0y ngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u1ebft h\u1ee3p ng\u00e0y ngh\u1ec9:<\/b><span style=\"font-weight: 400;\"> D\u00e0nh \u00edt nh\u1ea5t 1-2 ng\u00e0y ngh\u1ec9 m\u1ed7i tu\u1ea7n \u0111\u1ec3 cho c\u01a1 b\u1eafp v\u00e0 x\u01b0\u01a1ng c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cross-training:<\/b><span style=\"font-weight: 400;\"> Thay th\u1ebf m\u1ed9t s\u1ed1 bu\u1ed5i ch\u1ea1y b\u1eb1ng c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c, ch\u1eb3ng h\u1ea1n nh\u01b0 b\u01a1i l\u1ed9i, \u0111\u1ea1p xe, ho\u1eb7c t\u1eadp yoga.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tu\u1ea7n ph\u1ee5c h\u1ed3i:<\/b><span style=\"font-weight: 400;\"> M\u1ed7i th\u00e1ng, h\u00e3y d\u00e0nh m\u1ed9t tu\u1ea7n ph\u1ee5c h\u1ed3i (easy week) v\u1edbi kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp gi\u1ea3m 30-50%.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ghi nh\u1eadt k\u00fd ch\u1ea1y:<\/b><span style=\"font-weight: 400;\"> Ghi l\u1ea1i c\u00e1c th\u00f4ng tin v\u1ec1 kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp, c\u01a1n \u0111au, v\u00e0 c\u00e1c tri\u1ec7u ch\u1ee9ng kh\u00e1c \u0111\u1ec3 theo d\u00f5i v\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n khi c\u1ea7n thi\u1ebft.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"khi-nao-nen-gap-bac-si\"><\/span><b>Khi n\u00e0o n\u00ean g\u1eb7p b\u00e1c s\u0129?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">M\u1eb7c d\u00f9 <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> th\u01b0\u1eddng c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c \u0111i\u1ec1u tr\u1ecb t\u1ea1i nh\u00e0, nh\u01b0ng c\u00f3 m\u1ed9t s\u1ed1 tr\u01b0\u1eddng h\u1ee3p b\u1ea1n n\u00ean t\u00ecm ki\u1ebfm s\u1ef1 t\u01b0 v\u1ea5n c\u1ee7a b\u00e1c s\u0129.<\/span><\/p>\n<figure id=\"attachment_3289\" aria-describedby=\"caption-attachment-3289\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-3289\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-8.jpg\" alt=\"Nh\u1eefng tri\u1ec7u ch\u1ee9ng \u0111au \u1ed1ng \u0111\u1ed3ng n\u00ean t\u01b0 v\u1ea5n b\u00e1c s\u0129\" width=\"600\" height=\"375\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-8.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-8-300x188.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-8-595x372.jpg 595w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/dau-ong-dong-khi-chay-bo\u200b-8-400x250.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3289\" class=\"wp-caption-text\">Nh\u1eefng tri\u1ec7u ch\u1ee9ng \u0111au \u1ed1ng \u0111\u1ed3ng n\u00ean t\u01b0 v\u1ea5n b\u00e1c s\u0129<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"trieu-chung-nguy-hiem-canh-bao\"><\/span><b>Tri\u1ec7u ch\u1ee9ng nguy hi\u1ec3m c\u1ea3nh b\u00e1o<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u1ea1n g\u1eb7p b\u1ea5t k\u1ef3 tri\u1ec7u ch\u1ee9ng nguy hi\u1ec3m n\u00e0o sau \u0111\u00e2y, h\u00e3y \u0111i kh\u00e1m b\u00e1c s\u0129 ngay l\u1eadp t\u1ee9c:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0110au k\u00e9o d\u00e0i:<\/b><span style=\"font-weight: 400;\"> \u0110au k\u00e9o d\u00e0i h\u01a1n 10 ng\u00e0y m\u00e0 kh\u00f4ng gi\u1ea3m d\u00f9 \u0111\u00e3 ngh\u1ec9 ng\u01a1i v\u00e0 \u00e1p d\u1ee5ng c\u00e1c bi\u1ec7n ph\u00e1p t\u1ef1 ch\u0103m s\u00f3c.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0110au l\u00fac kh\u00f4ng v\u1eadn \u0111\u1ed9ng:<\/b><span style=\"font-weight: 400;\"> \u0110au xu\u1ea5t hi\u1ec7n ngay c\u1ea3 khi b\u1ea1n kh\u00f4ng v\u1eadn \u0111\u1ed9ng.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>T\u00ea, bu\u1ed1t, h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng:<\/b><span style=\"font-weight: 400;\"> B\u1ea1n c\u1ea3m th\u1ea5y t\u00ea, bu\u1ed1t ho\u1eb7c h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng nghi\u00eam tr\u1ecdng \u1edf c\u1eb3ng ch\u00e2n.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"chan-doan-chuyen-sau\"><\/span><b>Ch\u1ea9n \u0111o\u00e1n chuy\u00ean s\u00e2u<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">N\u1ebfu b\u00e1c s\u0129 nghi ng\u1edd r\u1eb1ng b\u1ea1n c\u00f3 th\u1ec3 b\u1ecb g\u00e3y x\u01b0\u01a1ng do c\u0103ng th\u1eb3ng ho\u1eb7c m\u1ed9t t\u00ecnh tr\u1ea1ng nghi\u00eam tr\u1ecdng kh\u00e1c, h\u1ecd c\u00f3 th\u1ec3 y\u00eau c\u1ea7u c\u00e1c x\u00e9t nghi\u1ec7m h\u00ecnh \u1ea3nh, ch\u1eb3ng h\u1ea1n nh\u01b0 X-quang ho\u1eb7c MRI. B\u00e1c s\u0129 c\u0169ng c\u00f3 th\u1ec3 \u0111\u1ec1 ngh\u1ecb ph\u00e2n t\u00edch d\u00e1ng ch\u1ea1y (gait analysis) \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y ra <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"huong-xu-ly-y-khoa\"><\/span><b>H\u01b0\u1edbng x\u1eed l\u00fd y khoa<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">T\u00f9y thu\u1ed9c v\u00e0o nguy\u00ean nh\u00e2n v\u00e0 m\u1ee9c \u0111\u1ed9 nghi\u00eam tr\u1ecdng c\u1ee7a <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">, b\u00e1c s\u0129 c\u00f3 th\u1ec3 \u0111\u1ec1 ngh\u1ecb c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb kh\u00e1c nhau. Ch\u00fang c\u00f3 th\u1ec3 bao g\u1ed3m v\u1eadt l\u00fd tr\u1ecb li\u1ec7u, massage tr\u1ecb li\u1ec7u, ho\u1eb7c s\u1eed d\u1ee5ng c\u00e1c mi\u1ebfng l\u00f3t gi\u00e0y ch\u1ec9nh h\u00ecnh (orthotics).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"thac-mac-pho-bien-ve-dau-ong-dong\"><\/span><b>Th\u1eafc m\u1eafc ph\u1ed5 bi\u1ebfn v\u1ec1 \u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some frequently asked questions about <\/span><b>\u0111au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"dau-ong-dong-co-tu-het-neu-ngung-chay\"><\/span><b>\u0110au \u1ed1ng \u0111\u1ed3ng c\u00f3 t\u1ef1 h\u1ebft n\u1ebfu ng\u01b0ng ch\u1ea1y?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">C\u00f3 th\u1ec3, nh\u01b0ng c\u1ea7n ngh\u1ec9 ch\u1ee7 \u0111\u1ed9ng, k\u1ebft h\u1ee3p ch\u01b0\u1eddm \u0111\u00e1, ch\u1ed1ng vi\u00eam, t\u0103ng c\u01b0\u1eddng c\u01a1.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"nhung-ai-de-bi-dau-ong-dong-nhat\"><\/span><b>Nh\u1eefng ai d\u1ec5 b\u1ecb \u0111au \u1ed1ng \u0111\u1ed3ng nh\u1ea5t?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ng\u01b0\u1eddi m\u1edbi ch\u1ea1y, ng\u01b0\u1eddi quay l\u1ea1i sau ngh\u1ec9 d\u00e0i, t\u1eadp HIIT c\u01b0\u1eddng \u0111\u1ed9 cao, ng\u01b0\u1eddi c\u00f3 b\u00e0n ch\u00e2n b\u00e8.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"co-nen-tiep-tuc-chay-neu-dau-nhe\"><\/span><b>C\u00f3 n\u00ean ti\u1ebfp t\u1ee5c ch\u1ea1y n\u1ebfu \u0111au nh\u1eb9?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kh\u00f4ng n\u00ean. N\u00ean ch\u1ecdn c\u00e1c b\u00e0i t\u1eadp thay th\u1ebf kh\u00f4ng t\u1ea1o \u00e1p l\u1ef1c l\u00ean x\u01b0\u01a1ng ch\u00e0y, v\u00ed d\u1ee5: b\u01a1i, gi\u00e3n c\u01a1 ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"ket-luan\"><\/span><b>Conclude<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>\u0110au \u1ed1ng \u0111\u1ed3ng<\/b><span style=\"font-weight: 400;\"> l\u00e0 m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn \u1edf nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9, nh\u01b0ng kh\u00f4ng ph\u1ea3i l\u00e0 kh\u00f4ng th\u1ec3 ph\u00f2ng ng\u1eeba v\u00e0 \u0111i\u1ec1u tr\u1ecb. B\u1eb1ng c\u00e1ch hi\u1ec3u r\u00f5 nguy\u00ean nh\u00e2n, tri\u1ec7u ch\u1ee9ng, v\u00e0 c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3, b\u1ea1n c\u00f3 th\u1ec3 v\u01b0\u1ee3t qua n\u1ed7i \u0111au n\u00e0y v\u00e0 ti\u1ebfp t\u1ee5c t\u1eadn h\u01b0\u1edfng ni\u1ec1m \u0111am m\u00ea ch\u1ea1y b\u1ed9 m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 b\u1ec1n v\u1eefng. H\u00e3y nh\u1edb l\u1eafng nghe c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n, tu\u00e2n th\u1ee7 m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n h\u1ee3p l\u00fd, v\u00e0 t\u00ecm ki\u1ebfm s\u1ef1 t\u01b0 v\u1ea5n c\u1ee7a b\u00e1c s\u0129 khi c\u1ea7n thi\u1ebft. Ch\u00fac b\u1ea1n lu\u00f4n kh\u1ecfe m\u1ea1nh v\u00e0 th\u00e0nh c\u00f4ng tr\u00ean \u0111\u01b0\u1eddng ch\u1ea1y!<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>B\u00e0i vi\u1ebft n\u00e0y s\u1ebd l\u00e0 c\u1ea9m nang to\u00e0n di\u1ec7n gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 v\u1ec1 \u0111au \u1ed1ng \u0111\u1ed3ng khi ch\u1ea1y b\u1ed9, m\u1ed9t v\u1ea5n \u0111\u1ec1 ph\u1ed5 bi\u1ebfn m\u00e0 nhi\u1ec1u ng\u01b0\u1eddi y\u00eau th\u00edch m\u00f4n th\u1ec3 thao n\u00e0y ph\u1ea3i \u0111\u1ed1i m\u1eb7t. T\u1eeb vi\u1ec7c nh\u1eadn di\u1ec7n nguy\u00ean nh\u00e2n s\u00e2u xa, n\u1eafm b\u1eaft c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee5 th\u1ec3, \u0111\u1ebfn vi\u1ec7c \u00e1p&#8230;<\/p>\n<div class=\"read-more-link\"><a href=\"https:\/\/clubthethao.com\/en\/dau-ong-dong-khi-chay-bo\/\">Read More<\/a><\/div>","protected":false},"author":2,"featured_media":3287,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[277],"tags":[319],"class_list":["post-3027","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc","tag-dau-ong-dong-khi-chay-bo"],"acf":[],"_links":{"self":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/posts\/3027","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/comments?post=3027"}],"version-history":[{"count":0,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/posts\/3027\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/media\/3287"}],"wp:attachment":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/media?parent=3027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/categories?post=3027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/tags?post=3027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}