Once the runner has mastered these tests, start six weeks of walking and running exercises, gradually increase the running time, and then start to increase the running distance
.
Bryce Williams III, director of the running laboratory at Virginia Commonwealth University and associate professor of physical therapy, a recognized gait analyst and running therapist, answered the questions that plagued runners
.
How to judge when to start running again after injury? It’s not easy to start running again
.
So why do we get hurt? What does running pain have to do with? How to deal with pain? Should I stop running? If you have to stop running, how and when do you start again? Dr
.
However, fast running requires a higher intensity of muscle work and a faster angular speed
.
I believe every runner has more or less experienced pain, from muscle soreness to stress fracture
.
It is suggested that runners should keep a healthy weight and minimize the probability of injury
.
Can fast running cause injury? There is no clear data that fast running can lead to injury
.
What are the main causes of hip pain? Hip pain, like all lower limb pain, can be caused by many causes
.
Disclaimer: the content is from the Internet, WeChat official account and other channels
.
The whole process is simply to be strong, to learn to jump and land, to run while walking, to run farther and faster
.
In fact, long-term studies have shown that individuals who have participated in running in their lifetime tend to live longer and have fewer diseases, including arthritis
.
It is suggested that runners slowly and steadily increase their ability to run fast, so as to keep you healthy
.
Running requires a series of single leg jumping and constantly changing legs, and the control of single leg squatting and landing is an important indicator of whether it can return to running
.
D.S
.
The best way is to discuss the decision with a physical therapist or a professional doctor who often treats runners
.
Some studies have shown that it is related, some studies have shown that it is not
.
We remain neutral in our views and share only the reference and communication of runners.
.
Dr
.
Is running frequency related to running pain? Studies have shown that the most common factors associated with injury are the mileage and days of running per week
.
Changes in strength, flexibility and force may cause a variety of hip pain
.
In order to achieve this effect, muscles need to switch between concentric and eccentric muscle activities efficiently
.
At the running lab at Virginia Commonwealth University, Dr
.
Such a program gives exercise plenty of variety and also gives the musculoskeletal system a chance to recover
.
Is weight related to injury probability? The answer to this question is controversial
.
The results showed that five days of weekly training did not improve the physical performance of runners in training or competition
.
Persistent pain during running is a more serious problem
.
The last step is to increase the intensity of running and return to running
.
Deeper pain may be more severe, generally associated with changes in the joint surface or cartilage of the hip
.
Hip pain may be related to muscle strain of flexor, abductor or extensor (hip and hamstring)
.
If runners are not used to running fast, these costs increase the risk of injury
.
If you feel tired and sore, give yourself a day to rest; if the pain in the knee or hip is aggravating after each run, reduce the mileage and intensity of training; pay attention to your stress level, which will increase the probability of injury
.
Weight may not directly cause injury, but it does put stress on muscles and bones
.
As a matter of fact, every 0.5 kg increase of the human body will increase the weight of each step by 1.4-1.8 kg, and increase the pressure of the knee and hip joint by 4.5-6.8 kg
.
A study found that the injury rate of running three days a week for 30 minutes is 12% – 24%; the injury rate of running five days a week for 30 minutes is 39%; and the injury rate of running five days a week for 45 minutes is 54%
.
Although there are no exact data on running and joint replacement, joint replacement surgery is almost unnecessary unless you have severe osteoarthritis
.
Muscle soreness after running is usually around the hip joint, as long as it can disappear within 1 or 2 days, it is a normal phenomenon
.
Based on these findings, they recommend that runners run three or four days a week
.
Williams has also been involved in a number of studies where they compared a three-day weekly training program with a five-day weekly training program
.
Does running cause arthritis or increase the possibility of joint replacement? Absolutely not
.
Do you have any advice to avoid injury? Listen to your body
.
Williams conducted a series of running strength tests to see if runners were ready to return to running
.
Because it can run every other day, and it can be combined with one or two days of comprehensive training and two or three days of rest every week
.