设法尽快冰敷受伤的地方一旦你感觉到疼痛，或者带伤跑步之后。

Try to ice the affected area as soon as possible once you feel pain, and immediately after a run if you are running with an injury.

youdao

有时候，你可能没有不舒服的感觉。不过，当你提重物、咳嗽、使劲排尿或排便、长时间站立或坐著时会感觉到疼痛。

Occasionally, it causes no discomfort at all, but you may feel pain when you lift heavy objects, cough, strain during urination or bowel movements or with prolonged standing or sitting.

youdao

星期三：舒适的做一个交叉训练活动(骑车，游泳，空中漫步机)30到40分钟。如果你感觉到非常迟缓或者疼痛，休息一日。

Wednesdays: Do a cross-training (ct) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.

youdao

星期三：舒适的做一个交叉训练活动(骑车，游泳，空中漫步机)30到40分钟。如果你感觉到非常迟缓或者疼痛，休息一日。

Wednesdays: Do a cross-training (ct) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.

youdao