Popular science articles about running injuries have been published on various platforms, but many friends are still injured during running
. 
According to statistics, the easily injured body parts in running are the lower back, groin, leg muscles, knee joint, ankle and other foot areas
. 
The most common injuries are the back and knee joints
. 
Other injuries are meniscus tear, knee osteoarthritis, metatarsal pain, stress fracture, plantar fasciitis and Achilles tendon injury
. 
In order to prevent these injuries in running, we should practice more
. 
Next, we will provide you with some exercises that can prevent injuries, They can strengthen your balance, exercise your key muscles ~ 1 iliotibial band extension 1
. 
Stand sideways by the wall, then put the outer leg in front of the inner leg (the leg near the wall), and touch the wall with one hand as support
. 
2
. 
Lean your hips on the inside toward the wall and touch the wall as much as you can, with your feet flat on the ground
. 
3
. 
Maintain the static stretching posture for 15 ~ 30 seconds, repeat for many times, and then change the position of legs to continue to move
.
Stand in the middle of two walls
.
Keep your arms straight in line with your shoulders to keep your balance
.
Don’t use walls to keep your balance unless you want to prevent falling
.
2
.
Raise the single knee to the height of the hip, at a right angle of 90 degrees, the tibia is perpendicular to the femur, and close both eyes
.
3
.
Maintain this position for 15-30 seconds, put the leg down, and then change the other leg to do the exercise
.
Repeat it many times
.
1
.
Stand on the steps with feet hanging out of the steps
.
Put your hands against the front wall
.
2
.
Lift the metatarsal head of both feet up and fully extend (plantar flexion)
.
3
.
Slowly lower your feet until they are fully extended (dorsiflexed)
.
Stand facing the wall with one leg extended backward and feet flat on the ground
.
Bend the other leg and place the sole of the foot flat on the ground just below the hip
.
Arms straight forward, at the top of the chest and shoulder width apart, hands on the wall
.
2
.
Gently press your hands against the wall, stretch your legs, and slowly press the ground with your heels to feel the stretching of gastrocnemius
.
3
.
Maintain the static stretching for 15-30 seconds, repeat for many times, and then practice on the other side
.
After each repetition, change legs and practice in turn
.
1
.
Push the wall 1
.
Stand about 45 cm away from the wall, feet shoulder width apart, toes to the inside
.
2
.
Press the pelvis to the wall, and adjust the distance between the body and the wall and the angle of the toes to make the soleus muscle stretch best
.
The heel is close to the ground
.
3
.
Maintain the stretching position for 15-30 seconds, and then repeat
.
1 knee chest stretch 1
.
Lie comfortably on the ground
.
2
.
Use the strength of the quadriceps to raise the knee and bend the knee at a 90 degree angle
.
Then hold the back of the knee with both hands and pull the knee toward the chest
.
In this way, the lower part of the back and the upper part of the hip will feel the tension
.
At this point, resist the force generated by the other hip and keep the hip close to the ground
.
3
.
Maintain this position for 15-30 seconds, repeat it no more than 5 times, and then practice on the other leg
.
Two to three rounds a day
.
Sit upright and comfortable in a chair with a hard back
.
At the beginning, the feet of the exercise legs are flat on the ground, the knee joint is bent at an angle of about 45 degrees, and the posture is adjusted appropriately according to the height of the chair
.
Lift your heels off the ground, turn your feet inside out and point your toes down like a ballet
.
Maintain this position for about 15 seconds, then repeat it 10 times, two or three times a day
.
2
.
Prepare a chair, put it in position, and then fix an elastic band on an immovable object on the wall
.
Sit on the chair in the same position as in step 1, then wrap the elastic band around the arch of the foot and keep the foot as far away from the wall as possible
.
Use the elastic band to produce resistance, and pull back as far as possible to prevent the foot varus
.
This action can strengthen the anterior tibialis muscle
.
Maintain this position for 15 seconds, and then repeat it 10 times
.
Practice your feet for 2-3 rounds every day
.
Have you learned all the above exercises? The above content is from “running anatomy (2nd Edition)” authorized by the people’s Posts and Telecommunications Publishing House-
.