{"id":1205,"date":"2023-12-03T01:00:00","date_gmt":"2023-12-02T18:00:00","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=1205"},"modified":"2024-05-22T10:38:30","modified_gmt":"2024-05-22T03:38:30","slug":"gian-co-sau-khi-chay","status":"publish","type":"post","link":"\/blog\/gian-co-sau-khi-chay\/","title":{"rendered":"H\u01b0\u1edbng D\u1eabn S\u1eed D\u1ee5ng C\u00e1c D\u1ee5ng C\u1ee5 Gi\u00e3n C\u01a1 Sau Khi Ch\u1ea1y Trail Hi\u1ec7u Qu\u1ea3"},"content":{"rendered":"\n<p>B\u1ea1n v\u1eeba ho\u00e0n th\u00e0nh chuy\u1ebfn ch\u1ea1y trail \u0111\u01b0\u1eddng m\u00f2n v\u00e0 tr\u1edf v\u1ec1 nh\u00e0 v\u1edbi \u0111\u00f4i ch\u00e2n r\u00e3 r\u1eddi? <strong>Gi\u00e3n c\u01a1 sau khi ch\u1ea1y<\/strong> kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i sau ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3 m\u00e0 c\u00f2n gi\u1ea3m \u0111au nh\u1ee9c k\u00e9o d\u00e0i. <\/p>\n\n\n\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p m\u00e0 ch\u00fang t\u00f4i khuy\u00ean d\u00f9ng \u0111\u1ec3 gi\u00e3n c\u01a1 sau khi ch\u1ea1y v\u00e0 ph\u1ee5c h\u1ed3i t\u1ed1t h\u01a1n. C\u00f3 th\u1ec3 \u00e1p d\u1ee5ng cho c\u1ea3 bu\u1ed5i t\u1eadp ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i, bu\u1ed5i ch\u1ea1y \u0111\u1ed3i ho\u1eb7c m\u1ed9t bu\u1ed5i ch\u1ea1y race. C\u00f9ng Decathlon bi\u1ebfn vi\u1ec7c gi\u00e3n c\u01a1 th\u00e0nh th\u00f3i quen t\u1ed1t!<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2501658\/k$d2b805db465720971938c616e89b32b0\/1280x720\/2880pt1920\/5760xcr3240\/EVADICT%20MAILLOT%20SOFTSHELL%20TRAIL%20F%20GRIS%20AH23.jpg?format=auto\" alt=\"gi\u00e3n c\u01a1 sau ch\u1ea1y b\u1ed9\" style=\"border-radius:10px;aspect-ratio:4\/3;object-fit:cover\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00ec sao ph\u1ea3i gi\u00e3n c\u01a1 sau khi ch\u1ea1y b\u1ed9?<\/h2>\n\n\n\n<p>C\u01a1 b\u1eafp c\u1ee7a b\u1ea1n khi ch\u1ea1y ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng li\u00ean t\u1ee5c v\u00e0 c\u00f3 th\u1ec3 c\u0103ng c\u1ee9ng sau khi t\u1eadp. Do \u0111\u00f3, gi\u00e3n c\u01a1 sau ch\u1ea1y b\u1ed9 s\u1ebd gi\u00fap l\u00e0m d\u1ecbu v\u00e0 gi\u00e3n c\u01a1 b\u1eafp, nh\u1edd \u0111\u00f3 gi\u1ea3m nguy c\u01a1 b\u1ecb chu\u1ed9t r\u00fat v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 tho\u1ea3i m\u00e1i.<\/p>\n\n\n\n<p>Gi\u00e3n c\u01a1 sau ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap c\u01a1 b\u1eafp ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng sau bu\u1ed5i ch\u1ea1y v\u00e0 duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n cao h\u01a1n. Ngo\u00e0i ra, th\u1eddi gian gi\u00e3n c\u01a1 sau ch\u1ea1y b\u1ed9 c\u0169ng gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n, gi\u1ea3m c\u0103ng th\u1eb3ng, v\u00e0 t\u1ea1o m\u00f4i tr\u01b0\u1eddng t\u1ed1t cho t\u00e2m h\u1ed3n v\u00e0 tinh th\u1ea7n sau khi ho\u00e0n th\u00e0nh bu\u1ed5i t\u1eadp.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">M\u1ed9t s\u1ed1 d\u1ee5ng c\u1ee5 massage gi\u00e3n c\u01a1 sau khi ch\u1ea1y b\u1ed9<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Con l\u0103n massage m\u1ec1m ho\u1eb7c c\u1ee9ng<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8585293\/dung-cu-massage\/bo-con-lan-massage-3-mon-500?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" target=\"_blank\" rel=\"noreferrer noopener\">Con l\u0103n massage<\/a> c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng tr\u01b0\u1edbc khi luy\u00ea\u0323n t\u00e2\u0323p \u0111\u00ea\u0309 kh\u01a1\u0309i \u0111\u00f4\u0323ng. Ho\u1eb7c sau khi luy\u00ea\u0323n t\u00e2\u0323p, giu\u0301p b\u1ea1n ca\u0309i thi\u00ea\u0323n kha\u0309 n\u0103ng v\u00e2\u0323n \u0111\u00f4\u0323ng va\u0300 giu\u0301p phu\u0323c h\u00f4\u0300i c\u01a1 b\u0103\u0301p.<\/p>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8585293\/dung-cu-massage\/bo-con-lan-massage-3-mon-500?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2185240\/k$930ed2b06132e74ef68e3ddd65a817f2\/800x800\/2853pt2190\/4380xcr4380\/thanh-lan-massage.webp\" alt=\"thanh l\u0103n massage\" style=\"border-radius:10px\"\/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8585293\/dung-cu-massage\/bo-con-lan-massage-3-mon-500?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2327187\/k$eaaec5a79e36e27f21d0e6febb05151a\/600x600\/1250pt2170\/2500xcr2500\/con-lan-massage.webp\" alt=\"con l\u0103n massage m\u1ec1m\" style=\"border-radius:10px\"\/><\/a><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>G\u1eady massage<\/strong><\/h3>\n\n\n\n<p>C\u00e1c \u0111o\u1ea1n c\u00f3 th\u1ec3 th\u00e1o r\u1eddi, <a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8544388\/massage-the-thao-foam-roller\/thanh-massage-thao-roi-500?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" target=\"_blank\" rel=\"noreferrer noopener\">g\u1eady massage<\/a> c\u00f3 th\u1ec3 thay \u0111\u1ed5i ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng khu v\u1ef1c tr\u00ean c\u01a1 th\u1ec3, v\u00e0 cho t\u00e1c d\u1ee5ng l\u1ef1c ch\u00ednh x\u00e1c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u00f3ng massage<\/strong><\/h3>\n\n\n\n<p>B\u00f3ng gi\u00fap massage s\u00e2u cho c\u00e1c c\u01a1 v\u00e0 huy\u1ec7t v\u1ecb c\u1ee7a b\u1ea1n. L\u00fd t\u01b0\u1edfng \u0111\u1ec3 gi\u00e3n c\u01a1 \u1edf b\u00e0n ch\u00e2n, l\u01b0ng, c\u1eb3ng ch\u00e2n, v.v. sau khi t\u1eadp th\u1ec3 thao. M\u1ed9t \u0111i\u1ec3m c\u1ed9ng kh\u00e1c l\u00e0 <a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8389644\/massage-the-thao-foam-roller\/bong-massage-co-nho-500-den?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" target=\"_blank\" rel=\"noopener\">b\u00f3ng massage<\/a> r\u1ea5t nh\u1ecf g\u1ecdn v\u00e0 d\u1ec5 d\u00e0ng b\u1ecf t\u00fai.<\/p>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-2 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2043532\/k$adb141c1b24d619a5bab55ea5007826e\/600x600\/2000pt3456\/4000xcr4000\/bong-massage.jpg?format=auto\" alt=\"b\u00f3ng masage gi\u00e3n c\u01a1\" style=\"border-radius:10px\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2043529\/k$700891354854e4c0f59c9247e31bb90b\/600x600\/2000pt3000\/4000xcr4000\/bong-massgae-gai.webp\" alt=\"gi\u00e3n c\u01a1 sau ch\u1ea1y b\u1ed9\" style=\"border-radius:15px\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>D\u1ee5ng c\u1ee5 massage rung \u0111i\u1ec7n t\u1eed<\/strong><\/h3>\n\n\n\n<p>\u0110\u00e2y l\u00e0 <a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8518808\/massage-the-thao-foam-roller\/dung-cu-massage-rung-dien-tu?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" target=\"_blank\" rel=\"noreferrer noopener\">d\u1ee5ng c\u1ee5 massage rung \u0111i\u1ec7n t\u1eed<\/a> d\u00f9ng l\u1ef1c tay k\u1ebft h\u1ee3p v\u1edbi s\u00f3ng rung cho ph\u00e9p massage nhi\u1ec1u v\u00f9ng tr\u00ean c\u01a1 th\u1ec3 nh\u01b0 ch\u00e2n, tay, ng\u1ef1c, c\u1ed5.<\/p>\n\n\n\n<div class=\"wp-block-columns is-not-stacked-on-mobile is-layout-flex wp-container-core-columns-is-layout-3 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image aligncenter size-large\"><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8518808\/massage-the-thao-foam-roller\/dung-cu-massage-rung-dien-tu?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2061564\/k$d68aa3c1dc15cc2954c1bfe5729ad7fa\/600x600\/may-massage-dien.webp\" alt=\"m\u00e1y massage rung \u0111i\u1ec7n t\u1eed\"\/><\/a><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8518808\/massage-the-thao-foam-roller\/dung-cu-massage-rung-dien-tu?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2043521\/k$454721d7959dbb13df3a6abee70c942c\/600x600\/2058pt2035\/3171xcr3171\/may-massage-dien-aptonia.webp\" alt=\"m\u00e1y massage \u0111i\u1ec7n t\u1eed\" style=\"border-radius:10px\"\/><\/a><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>D\u1ee5ng c\u1ee5 massage 4 ch\u00e2n<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.decathlon.vn\/vi\/p\/8305772\/massage-the-thao-foam-roller\/dung-cu-massage-4-chan?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" target=\"_blank\" rel=\"noopener\">D\u1ee5ng c\u1ee5 massage<\/a> b\u1eb1ng tay v\u1edbi thi\u1ebft k\u1ebf 4 \u0111\u1ea7u tr\u00f2n gi\u00fap massage cho t\u1eebng v\u00f9ng c\u1ee5 th\u1ec3. \u0110\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3, c\u1ea7n th\u1ef1c hi\u1ec7n massage \u00edt nh\u1ea5t 5 ph\u00fat cho t\u1eebng nh\u00f3m c\u01a1. B\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 massage ngay sau m\u1ed7i l\u1ea7n t\u1eadp, v\u00e0o bu\u1ed5i t\u1ed1i ho\u1eb7c th\u1eadm ch\u00ed ng\u00e0y h\u00f4m sau \u0111\u00f3.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-contrast-color has-custom-conversion-yellow-background-color has-text-color has-background wp-element-button\" href=\"https:\/\/www.decathlon.vn\/vi\/dung-cu-ho-tro-mat-xa\/dung-cu-massage-25543?utm_source=blog&amp;utm_campaign=ht_recover_from_a_run\" style=\"border-radius:8px\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tham Kh\u1ea3o C\u00e1c D\u1ee5ng C\u1ee5 Massage Ph\u1ee5c H\u1ed3i C\u01a1<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00e1c ph\u01b0\u01a1ng ph\u00e1p gi\u00e3n c\u01a1 sau ch\u1ea1y b\u1ed9<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1\/ Gi\u00e3n c\u01a1 sau l\u1ea7n ch\u1ea1y ng\u1eafn<\/strong><\/h3>\n\n\n\n<p>C\u00e1c b\u1ed9 ph\u1eadn c\u1ee7a c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng nhi\u1ec1u nh\u1ea5t trong qu\u00e1 tr\u00ecnh ch\u1ea1y \u0111\u1ecba h\u00ecnh l\u00e0 <strong>\u0111\u00f9i, m\u00f4ng, b\u1eafp ch\u00e2n, th\u1eaft l\u01b0ng, b\u00e0n ch\u00e2n v\u00e0 g\u00e2n <\/strong>(g\u00e2n Achilles v\u00e0 g\u00e2n b\u00e1nh ch\u00e8).<br>Ch\u00fang ta h\u00e3y xem x\u00e9t t\u1eebng ph\u1ea7n c\u01a1 th\u1ec3 n\u00e0o \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o t\u00ecm ra ph\u01b0\u01a1ng ph\u00e1p ph\u1ee5c h\u1ed3i t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cho \u0111\u00f9i v\u00e0 b\u1eafp ch\u00e2n<\/strong><\/h4>\n\n\n\n<p>Massage c\u01a1 gi\u00fap b\u1ea1n th\u01b0 gi\u00e3n c\u01a1 b\u1eafp v\u00e0 mang l\u1ea1i c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i. B\u1ea1n c\u00f3 th\u1ec3 mu\u1ed1n s\u1eed d\u1ee5ng th\u00eam kem ho\u1eb7c d\u1ea7u m\u00e1t-xa, c\u0169ng nh\u01b0 c\u00e1c ph\u1ee5 ki\u1ec7n massage kh\u00e1c nhau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Con l\u0103n massage,<a href=\"https:\/\/www.decathlon.vn\/vi\/dung-cu-ho-tro-mat-xa\/dung-cu-massage-25543\" target=\"_blank\" rel=\"noreferrer noopener\"> <\/a>m\u1ec1m ho\u1eb7c c\u1ee9ng<\/strong>: cho ph\u00e9p b\u1ea1n t\u00e1c \u0111\u1ed9ng sau s\u00e2u \u0111\u1ebfn c\u01a1 b\u1eb1ng c\u00e1ch s\u1eed d\u1ee5ng ch\u00ednh tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n.<\/li>\n\n\n\n<li><strong>G\u1eady massage:<\/strong> l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh m\u1ee9c \u0111\u1ed9 \u00e1p l\u1ef1c b\u1ea1n mu\u1ed1n cho t\u1eebng \u0111i\u1ec3m.<\/li>\n\n\n\n<li><strong>B\u00f3ng massage:<\/strong> \u0111\u1eb7c bi\u1ec7t h\u1eefu \u00edch khi t\u00e1c \u0111\u1ed9ng l\u00ean c\u00e1c \u0111i\u1ec3m \u0111au nh\u1ee9c \u1edf b\u1eafp ch\u00e2n.<\/li>\n\n\n\n<li><strong>D\u1ee5ng c\u1ee5 m\u00e1t xa rung \u0111i\u1ec7n t\u1eed:<\/strong> c\u00f3 th\u1ec3 rung.<\/li>\n\n\n\n<li><strong>D\u1ee5ng c\u1ee5 massage 4 ch\u00e2n:<\/strong> c\u00f3 4 \u0111\u1ea7u tr\u00f2n ti\u1ec7n d\u1ee5ng \u0111\u1ec3 l\u00e0m gi\u00e3n c\u00e1c \u0111i\u1ec3m \u0111ang \u0111au nh\u1ee9c.<\/li>\n<\/ul>\n\n\n\n<p><strong>Ph\u01b0\u01a1ng ph\u00e1p gi\u00e3n c\u01a1 kh\u00e1c<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u01b0\u1eddm l\u1ea1nh ho\u1eb7c ng\u00e2m ch\u00e2n trong n\u01b0\u1edbc l\u1ea1nh \u0111\u1ec3 gi\u1ea3m \u0111\u1ed9 c\u1ee9ng. \u0110i\u1ec1u n\u00e0y c\u0169ng c\u00f3 th\u1ec3 h\u1eefu \u00edch trong tr\u01b0\u1eddng h\u1ee3p \u0111au nh\u1ee9c \u1edf \u0111\u1ea7u g\u1ed1i ho\u1eb7c m\u1eaft c\u00e1 ch\u00e2n.<\/li>\n\n\n\n<li>S\u1eed d\u1ee5ng xung \u0111i\u1ec7n k\u00edch th\u00edch th\u01b0 gi\u00e3n c\u01a1 b\u1eafp d\u1ec5 d\u00e0ng v\u00e0 gi\u00fap gi\u1ea3m \u0111au m\u1ecfi hi\u1ec7u qu\u1ea3, th\u00fac \u0111\u1ea9y t\u00e1i t\u1ea1o c\u01a1 b\u1eafp.<\/li>\n\n\n\n<li>S\u1eed d\u1ee5ng calf b\u00f3 c\u01a1 ch\u1ea1y b\u1ed9: \u0110i\u1ec1u n\u00e0y khuy\u1ebfn kh\u00edch s\u1ef1 h\u1ed3i l\u01b0u c\u1ee7a t\u0129nh m\u1ea1ch (l\u01b0u l\u01b0\u1ee3ng m\u00e1u) v\u00e0 gi\u1ea3m \u0111au nh\u1ee9c.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>C\u01a1 m\u00f4ng<\/strong><\/h4>\n\n\n\n<p>Massage, s\u1eed d\u1ee5ng con l\u0103n massage c\u1ee9ng ho\u1eb7c m\u1ec1m, ho\u1eb7c d\u1ee5ng c\u1ee5 massage c\u00f3 th\u1ec3 rung, gi\u00fap c\u01a1 b\u1eafp \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n t\u1ed1t h\u01a1n. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng b\u00f3ng massage \u0111\u1ec3 t\u00e1c \u0111\u1ed9ng v\u00e0o nh\u1eefng \u0111i\u1ec3m b\u1ecb c\u0103ng c\u1ee5 th\u1ec3. B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n tr\u00ean s\u00e0n ho\u1eb7c s\u1eed d\u1ee5ng v\u1edbi gh\u1ebf.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>L\u01b0ng d\u01b0\u1edbi<\/strong><\/h4>\n\n\n\n<p>Khi m\u00e1t xa v\u00f9ng l\u01b0ng d\u01b0\u1edbi, b\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng c\u00e1c d\u1ee5ng c\u1ee5 sau \u0111\u00e2y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u1ed9t con l\u0103n massage \u0111\u1ec3 xoa b\u00f3p to\u00e0n b\u1ed9 l\u01b0ng<\/li>\n\n\n\n<li>M\u1ed9t qu\u1ea3 b\u00f3ng massage \u0111\u1ec3 xoa b\u00f3p c\u00e1c c\u01a1 c\u1ea1nh x\u01b0\u01a1ng s\u1ed1ng<\/li>\n\n\n\n<li>M\u1ed9t thanh m\u00e1t xa \u0111\u1ec3 nh\u1eafm v\u00e0o nh\u1eefng v\u00f9ng nh\u1ecf c\u1ee7a l\u01b0ng<\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#8dd2fc8c\"><strong>&gt;&gt;&gt;Xem th\u00eam<\/strong>: <a href=\"https:\/\/www.decathlon.vn\/blog\/top-5-giay-chay-trail-tot-nhat-cho-nguoi-moi-bat-daui?utm_source=blog&amp;utm_campaign=journey_recover_from_a_run\" target=\"_blank\" rel=\"noreferrer noopener\">Gi\u00e0y Ch\u1ea1y Ch\u1ea1y Trail T\u1ed1t Nh\u1ea5t Cho Ng\u01b0\u1eddi M\u1edbi Ch\u1ea1y<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>G\u00e2n g\u00f3t v\u00e0 g\u00e2n b\u00e1nh ch\u00e8<\/strong><\/h4>\n\n\n\n<p>M\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p gi\u00e3n c\u01a1 v\u00f9ng g\u00e2n g\u00f3t v\u00e0 g\u00e2n b\u00e1nh ch\u00e8:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp gi\u00fap k\u00e9o d\u00e3n g\u00e2n Achilles (g\u00e2n g\u00f3t).<\/li>\n\n\n\n<li>Ch\u01b0\u1eddm l\u1ea1nh b\u1eb1ng t\u00fai ch\u01b0\u1eddm ho\u1eb7c s\u1eed d\u1ee5ng gel th\u01b0 gi\u00e3n Aptonia. \u0110\u00e2y l\u00e0 nh\u1eefng c\u00e1ch l\u00fd t\u01b0\u1edfng \u0111\u1ec3 gi\u1ea3m \u0111au \u1edf g\u00e2n Achilles v\u00e0\/ho\u1eb7c g\u00e2n b\u00e1nh ch\u00e8.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2\/ Ph\u1ee5c h\u1ed3i gi\u00e3n c\u01a1 sau khi ch\u1ea1y trail \u0111\u01b0\u1eddng d\u00e0i<\/strong><\/h3>\n\n\n\n<p>Th\u1eddi gian ph\u1ee5c h\u1ed3i nhanh hay ch\u1eadm l\u00e0 d\u1ef1a thu\u1ed9c v\u00e0o m\u1ee9c \u0111\u1ed9 th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea1n. N\u1ebfu b\u1ea1n \u0111\u00e3 quen v\u1edbi vi\u1ec7c ch\u1ea1y \u0111\u1ecba h\u00ecnh, b\u1ea1n s\u1ebd ph\u1ee5c h\u1ed3i nhanh ch\u00f3ng. Nh\u01b0ng b\u1ea1n c\u1ed1 \u00e9p b\u1ea3n th\u00e2n ch\u1ea1y 20-30km khi ch\u01b0a quen v\u1edbi qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i th\u00ec vi\u1ec7c ph\u1ee5c h\u1ed3i c\u00f3 th\u1ec3 m\u1ea5t \u0111\u1ebfn v\u00e0i tu\u1ea7n.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2285236\/k$f37c3a0e3682b8d5ad9da3de10da6dca\/1280x720\/3120pt2405\/6240xcr3510\/EVADICT%20XT8%20TRAIL%20HOMME%20NOIR%20PE22.jpg?format=auto\" alt=\"\u0111i ch\u1ea1y trail\" style=\"border-radius:10px;object-fit:cover;width:840px;height:auto\"\/><\/figure>\n\n\n\n<p>\u0110\u00e2y l\u00e0 th\u00f3i quen ph\u1ee5c h\u1ed3i m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u00e1p d\u1ee5ng trong th\u1eddi gian ch\u1ea1y d\u00e0i:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>T\u1eafm n\u01b0\u1edbc l\u1ea1nh<\/strong><\/h4>\n\n\n\n<p><strong>T\u1eafm 10-15 ph\u00fat trong n\u01b0\u1edbc<\/strong> <strong>\u1edf 10-15\u00b0<\/strong>C s\u1ebd gi\u00fap l\u00e0m m\u1ec1m kh\u1edbp \u0111ang c\u0103ng c\u1ee9ng. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n, \u0111i\u1ec1u n\u00e0y c\u00f3 th\u1ec3 h\u1eefu \u00edch n\u1ebfu bu\u1ed5i t\u1eadp c\u1ee7a b\u1ea1n k\u00e9o d\u00e0i, c\u01b0\u1eddng \u0111\u1ed9 cao v\u00e0\/ho\u1eb7c b\u1ea1n \u0111ang ch\u1ea1y trong th\u1eddi ti\u1ebft r\u1ea5t n\u00f3ng. V\u00ec ch\u1ee7 y\u1ebfu l\u00e0 \u0111\u00f4i ch\u00e2n c\u1ea7n \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i n\u00ean b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i ng\u00e2m to\u00e0n b\u1ed9 c\u01a1 th\u1ec3 trong n\u01b0\u1edbc. M\u1ed9t l\u1ef1a ch\u1ecdn kh\u00e1c d\u1ec5 d\u00e0ng h\u01a1n v\u00e0 kh\u1edfi \u0111\u1ea7u t\u1ed1t h\u01a1n, m\u1eb7c d\u00f9 k\u00e9m hi\u1ec7u qu\u1ea3 h\u01a1n m\u1ed9t ch\u00fat, \u0111\u00f3 l\u00e0 t\u1eafm n\u01b0\u1edbc l\u1ea1nh \u1edf ch\u00e2n v\u00e0 b\u1eafp ch\u00e2n.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Massage gi\u00e3n c\u01a1<\/strong><\/h4>\n\n\n\n<p>T\u1ef1 massage gi\u00e3n c\u01a1 c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n nh\u01b0ng th\u01b0\u1eddng th\u00ec c\u01a1 b\u1eafp c\u1ee7a b\u1ea1n kh\u00e1 nh\u1ea1y c\u1ea3m sau m\u1ed9t th\u1eddi gian d\u00e0i. Trong t\u00ecnh hu\u1ed1ng \u0111\u00f3, m\u1ed9t c\u00e2y g\u1eady massage c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng t\u00e1c \u0111\u1ed9ng l\u00ean c\u01a1 th\u1ec3 b\u1ea1n h\u01a1n m\u1ed9t c\u00e2y l\u0103n massage. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-4 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2053875\/k$f3e4309fe025ec52a6a056c7d9fda741\/600x600\/bo-massage-aptonia.webp\" alt=\"b\u1ed9 massage\" style=\"border-radius:10px\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2053876\/k$a907f289ed09e6a6fc1a28b8f3982e86\/600x600\/con-lan-massage.webp\" alt=\"thanh l\u0103n massage\" style=\"border-radius:10px\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2043510\/k$3eb80071254a4641531b4c6f8f127a2f\/600x600\/2538pt1875\/3739xcr3739\/aptonia-bong-massage.webp\" alt=\"b\u00f3ng massage\" style=\"border-radius:10px\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng s\u1ea3n ph\u1ea9m n\u00e0y cho b\u1eafp ch\u00e2n, c\u01a1 t\u1ee9 \u0111\u1ea7u, g\u00e2n kheo, TFL (tensor fasciae latae). S\u1eed d\u1ee5ng n\u00f3 t\u00f9y theo nhu c\u1ea7u c\u1ee7a b\u1ea1n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh \u00e1p l\u1ef1c d\u1ef1a tr\u00ean c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu c\u1ee7a c\u01a1 th\u1ec3. Xoa b\u00f3p v\u00f2m b\u00e0n ch\u00e2n b\u1eb1ng b\u00f3ng massage c\u0169ng c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ph\u1ee5c h\u1ed3i m\u1ed9t ch\u00fat \u0111\u1ed9 \u0111\u00e0n h\u1ed3i \u1edf c\u00e1c c\u01a1 \u0111\u00f3.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Mang calf b\u00f3 c\u01a1<\/h4>\n\n\n\n<p>T\u1ea5t b\u00f3 c\u01a1 hay <a href=\"https:\/\/www.decathlon.vn\/vi\/giay-chay-trail-tat\/tat-bo-calf-ghet-25039?utm_source=blog&amp;utm_campaign=ht_recover_from_a_ru\" target=\"_blank\" rel=\"noreferrer noopener\">b\u00f3 calf ch\u1ea1y b\u1ed9<\/a> l\u00e0 ph\u1ee5 ki\u1ec7n m\u00e0 b\u1ea5t k\u1ef3 runner n\u00e0o c\u0169ng c\u1ea7n ph\u1ea3i c\u00f3 khi ch\u1ea1y b\u1ed9. Ph\u1ee5 ki\u1ec7n n\u00e0y gi\u00fap k\u00edch th\u00edch tu\u1ea7n ho\u00e0n m\u00e1u, gi\u1ea3m \u0111au c\u01a1, ng\u0103n ng\u1eeba t\u00ecnh tr\u1ea1ng gi\u00e3n t\u0129nh m\u1ea1ch khi luy\u1ec7n t\u1eadp. Ngo\u00e0i ra, mang t\u1ea5t b\u00f3 c\u01a1 ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m vi\u00eam, m\u1ec1m kh\u1edbp v\u00e0 ng\u0103n chu\u1ed9t r\u00fat.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2447696\/k$ebbd3a2a46540b4951e382b8392f7dd2\/800x533\/2732pt6104\/5464xcr3643\/calf-bo-co-chay-bo.webp\" alt=\"b\u00f3 calf ch\u1ea1y b\u1ed9\" style=\"border-radius:10px\"\/><\/figure>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-2 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-contrast-color has-custom-conversion-yellow-background-color has-text-color has-background wp-element-button\" href=\"https:\/\/www.decathlon.vn\/vi\/giay-chay-trail-tat\/tat-bo-calf-ghet-25039?utm_source=blog&amp;utm_campaign=ht_recover_from_a_ru\" style=\"border-radius:8px\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Xem T\u1ea5t B\u00f3 C\u01a1 Ch\u1ea1y B\u1ed9<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<p class=\"has-background\" style=\"background-color:#8dd2fc9c;padding-top:var(--wp--preset--spacing--x-small);padding-right:var(--wp--preset--spacing--x-small);padding-bottom:var(--wp--preset--spacing--x-small);padding-left:var(--wp--preset--spacing--x-small)\"><strong>&gt;&gt;&gt;Xem th\u00eam<\/strong>: <a href=\"https:\/\/www.decathlon.vn\/blog\/chay-trail-can-chuan-bi-gi?utm_source=blog&amp;utm_campaign=journey_recover_from_a_run\" target=\"_blank\" rel=\"noopener\">Ch\u1ea1y Trail C\u1ea7n Chu\u1ea9n B\u1ecb G\u00ec?<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3\/ Gi\u1eef tr\u1ea1ng th\u00e1i t\u00edch c\u1ef1c<\/strong><\/h3>\n\n\n\n<p>M\u1eb7c d\u00f9 ph\u1ee5c h\u1ed3i gi\u1eefa c\u00e1c bu\u1ed5i t\u1eadp l\u00e0 quan tr\u1ecdng, nh\u01b0ng b\u1ea1n c\u0169ng c\u1ea7n t\u1eadn h\u01b0\u1edfng ni\u1ec1m vui sau khi ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua! H\u00e3y cho ph\u00e9p b\u1ea3n th\u00e2n th\u01b0 gi\u00e3n v\u00e0 vui ch\u01a1i m\u1ed9t v\u00e0i tu\u1ea7n tr\u01b0\u1edbc l\u1ea7n ch\u1ea1y ti\u1ebfp theo \u0111\u1ec3 gi\u00fap b\u1ea1n gi\u1eef tinh th\u1ea7n v\u1eefng v\u00e0ng v\u00e0 \u0111\u1ea1t m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp c\u1ee7a n\u0103m!<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large has-custom-border\"><img decoding=\"async\" src=\"https:\/\/contents.mediadecathlon.com\/p2410706\/k$21e9ec574a88f7711a66c57f88431bfb\/1280x720\/3120pt2319\/6240xcr3510\/EVADICT%20EASYTRAIL%20M%20BLUE%20MANGO%20PE23.jpg?format=auto\" alt=\"ngh\u1ec9 ng\u01a1i sau khi ch\u1ea1y trail\" style=\"border-radius:10px;object-fit:cover\"\/><\/figure>\n\n\n\n<p><br>Cu\u1ed1i c\u00f9ng, c\u00f3 hai y\u1ebfu t\u1ed1 quan tr\u1ecdng \u0111i c\u00f9ng v\u1edbi c\u00e1c ph\u01b0\u01a1ng ph\u00e1p ph\u1ee5c h\u1ed3i n\u00e0y v\u00e0 kh\u00f4ng bao gi\u1edd \u0111\u01b0\u1ee3c b\u1ecf qua: dinh d\u01b0\u1ee1ng v\u00e0 gi\u1ea5c ng\u1ee7. \u0110\u1eebng qu\u00ean t\u1ea7m quan tr\u1ecdng c\u1ee7a m\u1ed9t gi\u1ea5c ng\u1ee7 ngon \u0111\u1ec3 c\u01a1 th\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 l\u00e0m m\u1edbi v\u00e0 \u0111\u1ec3 b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u bu\u1ed5i t\u1eadp ti\u1ebfp theo \u1edf tr\u1ea1ng th\u00e1i t\u1ed1t nh\u1ea5t.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Gi\u1edd \u0111\u00e2y, b\u1ea1n \u0111\u00e3 c\u00f3 t\u1ea5t c\u1ea3 th\u00f4ng tin v\u00e0 ph\u01b0\u01a1ng ph\u00e1p c\u1ea7n thi\u1ebft \u0111\u1ec3 th\u1ef1c hi\u1ec7n <strong>gi\u00e3n c\u01a1 sau khi ch\u1ea1y <\/strong>v\u00e0 ph\u1ee5c h\u1ed3i hi\u1ec7u qu\u1ea3. Mong b\u1ea1n c\u00f3 th\u1ec3 t\u00ecm ra ph\u01b0\u01a1ng ph\u00e1p ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi m\u00ecnh v\u00e0 lu\u00f4n c\u1ea3m th\u1ea5y tho\u1ea3i m\u00e1i \u0111\u1ec3 c\u00f3 ti\u1ebfp t\u1ee5c chinh ph\u1ee5c nh\u1eefng cung \u0111\u01b0\u1eddng m\u1edbi m\u1ed7i ng\u00e0y!<\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>B\u1ea1n v\u1eeba ho\u00e0n th\u00e0nh chuy\u1ebfn ch\u1ea1y trail \u0111\u01b0\u1eddng m\u00f2n v\u00e0 tr\u1edf v\u1ec1 nh\u00e0 v\u1edbi \u0111\u00f4i ch\u00e2n r\u00e3 r\u1eddi? Gi\u00e3n c\u01a1 sau khi ch\u1ea1y kh\u00f4ng ch\u1ec9&hellip;<\/p>\n","protected":false},"author":5,"featured_media":1206,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[8,19],"tags":[],"class_list":["post-1205","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-the-thao","category-tu-van-chay-trail"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/08\/Email-3.png",1198,680,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/08\/Email-3-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/08\/Email-3-300x170.png",300,170,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/08\/Email-3-768x436.png",768,436,true],"large":["\/blog\/wp-content\/uploads\/2023\/08\/Email-3-1024x581.png",1024,581,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/08\/Email-3.png",1198,680,false],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/08\/Email-3.png",1198,680,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/08\/Email-3.png",120,68,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"B\u1ea1n v\u1eeba ho\u00e0n th\u00e0nh chuy\u1ebfn ch\u1ea1y trail \u0111\u01b0\u1eddng m\u00f2n v\u00e0 tr\u1edf v\u1ec1 nh\u00e0 v\u1edbi \u0111\u00f4i ch\u00e2n r\u00e3 r\u1eddi? Gi\u00e3n c\u01a1 sau khi ch\u1ea1y kh\u00f4ng ch\u1ec9&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/1205","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=1205"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/1205\/revisions"}],"predecessor-version":[{"id":7610,"href":"\/blog\/wp-json\/wp\/v2\/posts\/1205\/revisions\/7610"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/1206"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=1205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=1205"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=1205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}