It can be said that the number of people who stick to it is less than one

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Healthy running, scientific running, healthy running and happy running with you Pay attention to heel ache, how to do? Wen: after running for so many years, the running friends around us have changed one after another

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Plantar fasciitis often occurs in runners who suddenly increase the amount of running and increase the intensity of running for a period of time

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Step on the ground with the hind foot, fully bend the knee, and feel the pulling feeling different from the above movements

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2

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1、 What’s the matter with heel pain? Heel pain is actually plantar fasciitis, which is often referred to by veteran drivers

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Use the sitting position, hold the big toe, and stretch the big toe back

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It is one of the common injuries of runners

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2

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One of the most intense movements of calf superficial gastrocnemius is prone position traction of calf deep soleus

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Insufficient toe hook usually indicates a tight leg and Achilles tendon

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In addition, the plantar fascia is not a muscle and lacks elasticity

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High arch, also known as arcuate foot, is also a risk factor for plantar fasciitis, so the normal arch is very important, too high or too low are unfavorable

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3

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There are mainly the following three movements: standing position traction of calf superficial gastrocnemius

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You can sit on the bed with your feet together and hook your feet to see if the hook range of your injured foot is the same as that of your healthy foot

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If the hook tip range is not enough, it is considered to be the most important risk factor for plantar fasciitis

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Tongjin also hopes that professionals can correct them

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Plantar fascia is pulled by too much weight during walking and running, which is more likely to lead to strain

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And this kind of pain is not the same as the inflammation we usually think, no swelling, redness, fever

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Prevention and rehabilitation of plantar fasciitis

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There is also a considerable part of the pain is due to bid farewell to running, knee injury is more common, but there are still some parts of the pain, although not serious, but still caused a lot of trouble to many runners

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Excessive weakness and lack of exercise in the front of the calf are common problems for runners

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Plantar fascia stretching: hold the heel, break the toes 3, step on the tennis ball back and forth to relax the plantar fascia 5

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Many of them are just on a whim and don’t stick to it

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Plantar fascia is the main soft tissue located in the sole of the foot, its main function is to buffer, but also to help maintain the arch

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Wake up in the morning and get out of bed

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After a period of rest, such as sedentary or lying down, in short, after a period of no weight-bearing, the first few steps of standing up and walking appear dull pain

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After a period of treatment, the symptoms of plantar fasciitis have been alleviated to a certain extent, which does not mean that you can run freely, but also strengthen the rehabilitation training, so that you can run more freely

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Occasionally, some patients will reflect the pain in the middle of the foot

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Both shallow and deep muscles need to be stretched to fully relax the tense calf

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3

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The specific location of the pain is on the inside of the heel

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The studious moonlight rain quickly looked up some relevant information, consulted several doctor friends, and sorted out the documents here, hoping to help colleagues and other runners who are troubled by similar injuries

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Because too tight leg is a risk factor for plantar fasciitis

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2、 The typical manifestations of plantar fasciitis are the pain of pressing the medial part of the heel and the pain of getting out of bed in the morning, which are the important basis for judging whether plantar fasciitis is or not

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If there are the following situations, it is likely to be plantar fasciitis: 1

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Long standing professional work, long standing or walking, such as shopping mall salesmen, is also a high-risk group of plantar fasciitis

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Therefore, runners should follow the basic training principle of step by step

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2

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After resting for more than a month, he still hurt when he ran

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First, stretch the calf muscles

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Heel lifting exercise: emphasis on fast up and slow down

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So he asked me how to recover quickly

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When the foot falls to the ground, the pain in the heel is the most obvious

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If the symptoms do not reach the point of limited daily activities, strengthening the stretching and relaxation of the lower leg and plantar fascia can also play a significant effect

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3、 The reason of plantar fasciitis 1

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After full exercise, such as walking or running, the heel pain is relieved, but after long-distance running, the pain may reappear or even be forced to stop

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1

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Landing buffering training landing buffering is of great significance for training muscle buffering ability and reducing plantar fascia stress.

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In addition, runners can diagnose themselves through a test called “winch test.”

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In addition, after suffering from plantar fasciitis, there will be a kind of tearing pain in the heel

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There are two ways to stretch: the first is to stretch for 2 minutes and repeat 2-3 times; the second is to stretch for 20 seconds and repeat 8-10 times

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1

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In addition, cross-country running is also easy to induce plantar fasciitis

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2

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4、 Plantar fasciitis treatment plantar fasciitis and other running pain is not the same, rely on simple rest and can not play a very good role in alleviating, if your symptoms are more serious, has reached the point of affecting daily life, it is recommended to professional medical institutions for treatment, common treatment methods are custom orthopedic insole, night splint, iontophoresis treatment, shock wave therapy Treatment and so on

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Of course, the most accurate diagnosis is to the hospital sports rehabilitation professional examination

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Not long ago, a colleague who was dragged into the water by me two years ago stopped running after two years of running

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You can also use the sitting position with elastic band to exert some resistance for training

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Find a step or stool, step on the forefoot, do the practice of fast up and slow down, ask to lift the heel for 1-2 seconds, and restore to fall for 6-8 seconds, the purpose of finding a step is to let the heel hang in the air, when falling, let the heel fall below the forefoot

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Muscle training at the front of the leg – quickly hook your feet continuously for 30-50 times until the muscles at the front of the leg are tired

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It starts from the calcaneus at the heel and ends forward at the toes

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It can only be extended by about 4%

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Repeatedly stretching the leg is very important to improve ankle flexibility and reduce plantar fascia tension

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There are two common movements

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After walking for a while, the pain will be relieved

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The specific method of rehabilitation is to gradually exercise the strong calf and ankle muscles, give full play to the buffering effect of muscles in the air landing, and reduce the excessive traction of plantar fascia

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5

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Only when the muscles in the front and rear of the calf are balanced and antagonistic, can ankle stability be guaranteed to the greatest extent

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Plantar fasciitis is the strain and degeneration of plantar fascia caused by repeated slight injury and excessive tension

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The reason was that his heel hurt when he ran

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Flatfoot / high arch flat foot is a normal phenomenon, many marathon athletes are flatfoot, but if flatfoot is accompanied by abnormal ankle line (calcaneal axis and Achilles tendon axis are not in a straight line), the professional term is called foot valgus, excessive valgus will lead to greater load stress on plantar fascia, which is easy to induce plantar fasciitis

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For runners who have not suffered from plantar fasciitis, strengthening the strength training of these two parts can also play a preventive role

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During walking or running, the foot bones will be subject to great reaction force from the ground

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Overweight or obese people bear more pressure on the plantar because of their large weight

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4

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If pain is induced, it is proved to be plantar fasciitis

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3

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When the plantar fascia is subjected to a great force, such as continuous high-intensity traction brought by running, it will cause structural damage and pain

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Complete 12-16 as a group

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The human foot is an arched structure composed of many foot bones

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Therefore, the sole of the foot is covered with multi-layer soft tissues (fat pad, fascia) to cushion the reaction force of the ground when the foot touches the ground

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The range of hook toe is not enough, and the ankle has enough flexibility and flexibility, which is very important for runners

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According to statistics, plantar fasciitis is common in both sports and non sports people, especially in running people, which is the most common foot disease

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