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.

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