1
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Sit on the ground with your arms behind you to support your body and one leg straight
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This exercise can effectively prevent the pain of the anterior part of gastrocnemius muscle, and is suitable for repeated exercises every day, and the effect of regular exercise is better
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2
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After each repetition, change legs and practice in turn
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Arms straight forward, at the top of the chest and shoulder width apart, hands on the wall
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When running on long-distance hillside road or high and low undulating Road, tibialis anterior muscle is in a state of frequent movement
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The change of foot posture can practice the quadriceps muscle evenly
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The hand on the side of the straight leg supports the knee
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Sit on the ground, straighten one leg, and arch the other leg over its knee, making sure the sole of the foot is flat on the ground
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Stand facing the wall with one leg extended backward and the soles of feet flat on the ground
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The iliotibial band is a thick soft tissue, attached to the lateral side of the upper ankle of the femur
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Maintain this position for 15-30 seconds, repeat it no more than 5 times, and then practice on the other leg
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1
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Maintain static stretching for 15-30 seconds, repeat several times, and then practice on the other side
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When the tibialis anterior muscle is strengthened, it can also effectively limit the range of varus and valgus
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Even the pronation muscles, after wearing stable running shoes or orthosis correction, are prone to this problem in the state of insufficient pronation
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2
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The ball can be rolled forward, backward, left or right
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This stretch helps to reduce the pain caused by chronic leg injuries and also helps to prevent leg injuries by maintaining muscle flexibility
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Hold for 15 seconds
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Because the tibialis anterior muscle is responsible for adjusting the posture of the foot and leg, when a runner runs on uneven road, the tibialis anterior muscle can improve stability
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Gently press your hands against the wall, stretch your legs, and slowly press the ground with your heels to feel the stretching of gastrocnemius
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3
Runners can prevent problems caused by friction no matter they stretch in standing or sitting posture
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Use the elastic band to create resistance and pull back as far as possible to prevent the foot from turning inward for 15 seconds
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Turn your feet outward, slowly lift your legs and keep them straight, but don’t over extend your knees until they are no more than 15 cm above the ground
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However, due to the physical injury caused by running, it has become the most perplexing problem for runners
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These two problems are often caused by excessive internal rotation
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1
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Grasp the back of the knee with both hands and pull the knee toward the chest to make the lower part of the back and the upper part of the hip feel the tension
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Bend the other leg and place the sole of the foot flat on the ground just below the hip
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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
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Repeat 10 times, two or three times a day
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Maintain the static stretching posture for 15 ~ 30 seconds, repeat for many times, then change legs to continue to move
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Many runners pay too much attention to the overall training of quadriceps femoris, but neglect to explore the importance of medial femoral muscle in stabilizing knee joint and preventing iliofemoral joint pain
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The importance of the plantar flexor tibialis anterior muscle of the ankle is to provide the flexibility needed for ankle and foot running
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Gently press the outside of the arched knee toward the armpit of the straight leg side
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We remain neutral in our views and share only the reference and communication of runners.
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After the targeted exercise, especially when running up and down the slope, you will feel the effective benefits
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2
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The heel is close to the ground
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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
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This stretch can be repeated daily
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If there is no targeted strengthening training for tibialis anterior muscle, it will soon fatigue, slow down the running speed and increase the risk of ankle sprain
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3
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When the back can adapt to different slope changes, the improvement of hip and lower back flexibility can lengthen the running stride
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Hold the stretch for 15-30 seconds, then repeat
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Focus on the arch of the foot at the top of the metatarsal bone, especially the heel
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Sit upright on a chair with a hard back
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2
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Two to three rounds a day
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Hold for 10 seconds, then slowly lower your ankle to the ground and rest
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Repeat 10 times, two or three times a day
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Press a ball with one foot
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Prepare a chair and fix one end of an elastic band on an immovable object on the wall
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1
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Stand about 45 cm away from the wall, feet shoulder width apart, toes to the inside
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Runners with normal or insufficient pronation of leg extension in standing posture often suffer from the pain of tight leg
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Take the sitting posture as an example
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This exercise can provide the flexibility and strength of the lower back when running
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2
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The cause of the pain in the tibia of pushing the wall or the large area pain in the anterior part of the leg may be related to the soft tissue or bone (especially the tibia)
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At this point, resist the force generated by the other hip and keep the hip close to the ground
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Each foot rolls for 30 seconds and then changes
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1
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Get up! Knee chest stretch runners often feel low back pain before they realize that low back is one of the important elements of running posture, even if it is not too late to correct
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Lie on the ground, use the strength of quadriceps to raise the knee, and bend the knee at a 90 degree angle
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Repeat the three postures of each foot for 10 times (30 times in total)
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Rolling if you have plantar fasciitis, or feel tight arch or heel pain when you start to stand or walk after waking up, you can use the rolling action for pre rehabilitation exercise
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Keep your arms on both sides of your body and keep a good balance
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Experienced runners will do some targeted training to prevent running injury, but more runners do not know which targeted training can prevent running injury, and what role these targeted training can play
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Lift the heel off the ground, turn the foot inside out and point the toe down
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In this regard, today we will analyze the role of some common training that can prevent running injury, and the correct practice movements of these training
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2
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At the beginning of the exercise, the legs are flat on the ground, the knee joint is bent at a 45 degree angle, and the posture is adjusted according to the height of the chair
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1
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With the increasing emphasis on health, running has become one of our favorite sports
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1
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Sitting Iliotibial stretch Iliotibial tension is usually caused by excessive supination, rather than excessive pronation; foot varus can cause calf muscle tension, knee side pain and iliotibial tension
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This exercise provides the best way to increase muscle strength and explosiveness and prevent pain in the front knee
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