The body takes 160-180 steps every minute in this unbalanced way, and it repeats one kilometer after another, day after day, week after week

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If the gluteal muscles abductor, adductor and gluteal muscles are strengthened, the stability of the leg and ankle will be improved

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It’s easy to get hurt by gradually increasing the amount of running

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As long as you train too much and too long, you will get hurt

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At this time, you need to rely on, strengthening the hip muscles is particularly important

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These measures can relieve pain, reduce swelling, protect damaged tissues, and accelerate recovery

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Running on flat ground may have a significant impact on running injuries, but the one that has received little attention is the crown

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The track and field is very good for slow running

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Ice compress can reduce inflammation, but it is difficult to recover after ice running and ice circulation without enough recovery time

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There’s no better plane than a treadmill.

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You don’t need to develop developed muscles, just need to fully exercise the strength of the upper body, buttocks and lower limbs, so that the pelvis and lower limb joints are in the right position in the movement

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“I firmly believe that every runner has an injury threshold,” said Dr

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Some exercise physiology experts have noticed that some runners with external tibial clips, stress fractures or thigh strains usually have a pace frequency of less than 160 steps per minute (80 steps per foot)

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Of course, 10% is just a guiding principle

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Injury prevention experts from the fields of biomechanics, sports foot disease and physical therapy have discovered some principles for injury prevention

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This is because on the slope, the landing position of the left foot is lower than that of the right foot, and the left foot is inclined after landing, so it is not easy to achieve moderate varus, while the right foot is in the position of excessive varus

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Increasing stride frequency, say to 170 steps, may slow symptoms and prevent recurrence

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The only problem with rice is that too many people only focus on ice dressing and ignore the other three

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Professional physiotherapists have cured 93% of knee injury patients through hip therapy

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If you are easily injured, a 5% or 3% increase is OK

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Some coaches suggest training the strength of the gluteus medius, which controls the rotation of the femur and affects the biomechanical properties of the legs and pelvis during running

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For example, when running on the road, in order to be safe, I will lean on the left side of the road and run against the traffic

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If you reduce the pace, each step will land more gently

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But doing so will have adverse effects due to limb imbalance

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It can be replaced by low-intensity walking, water training or cycling training

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Runners should pay attention to all kinds of “too” hazards, such as: running too much, too early, too fast and so on

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It is a common mistake to reduce the pace too much, which may lead to the decrease of efficiency and the increase of damage probability

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Strength training to balance the body during running, the body bears more than 200 kg of compressive, inward and outward twisting force at each step

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But as long as you cross that threshold, you’ll get hurt

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They signal pain, soreness, persistent pain, but it’s up to you to take action

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Irene, an expert in physical medicine and rehabilitation medicine at Harvard Medical School

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” Various studies have identified several thresholds: 17.6, 40 and 64 km per week

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So, what’s your threshold? It’s up to you to find out

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Most running injuries don’t come up for no reason

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Rice means rest, ice, compression and elevation

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For the first time, you need to rest for 3 days when you have atypical pain (aggravating with running or causing discomfort when changing steps)

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Listen to your body, which sounds like a clich é, but it’s the best way: if you don’t have the pain to run, you can nip it in the bud

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The threshold may be 16 km or 160 km a week

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Muscles and joints need recovery time to meet more training requirements

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Many runners have suffered from injuries

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As a result, the probability of injury to the left hip is higher than that to the right hip

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According to a survey in the United States, 66% of the respondents suffered from injuries in 2009

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If you combine these guidelines for training, you can spend more time on the road and less time waiting for recovery

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Because, our body needs time to adapt to the changes in training and the increase in running volume and speed

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Experts have developed a “10%” principle: do not increase your weekly run by more than 10% last week

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It’s a very good immediate treatment

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There’s also a treadmill

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If you run 16 kilometers in the first week, you run 17.6 kilometers in the second week, 19.2 kilometers in the third week, and so on

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Therefore, to avoid the problems caused by arched asphalt pavement, try to put some running training on flat road, such as bicycle lane

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