You are injured in running.
● carry out relevant strength training to ensure the strength of quadriceps femoris.
2.
Wrong running posture will cause plantar fasciitis, knee, calf, thigh, gluteus maximus and other parts of pain, so we must choose the correct running posture to avoid injury.
In short: excessive use of the body leads to injuries.
There is also a changing action: side bridge.
The three categories of people most likely to be injured by running 1.
What if you meet? Stretch quadriceps femoris ● carry out timely rest treatment.
For example, the following variant actions: hip bridge action Essentials: lie flat on the ground, put your feet close to your hips, straighten your hips to the ceiling, and ensure that your shoulders and knees are in line.
When we exercise, there will be slight muscle damage, which is called “minimally invasive injury”.
(refer to the hip bridge and side bridge in core strength training mentioned earlier in this paper.) 2.
It is this delicate balance that makes us healthier after exercise and run more comfortable and faster.
Many people start running with a pair of flat shoes or converse casual shoes.
If you run too much, you don’t have enough time for your body to recover, so it’s easy to get injured.
First of all, let’s take a look at the wrong running posture to see if you have been hit? So, the question is, what is the correct running posture? Please look at the figure below: 4.
Reduce the amount of training in the recovery period step by step.
They still buy the size according to the size of shoes they usually wear.
The main inducement of injury: insufficient warm-up and stretching before running; Non standard running posture; Heavy load caused by excessive running; Hip abductor muscles are not strong enough and there is no proper massage and relaxation after running.
The main causes of injury: weakness of muscle groups around patella and improper training behavior of runners.
The purpose of warm-up before running is to activate the muscles such as legs, back and shoulders, make the body enter the exercise state faster in the early stage of running, and avoid muscle strain, joint injury, cramp and so on.
There are also some runners who don’t choose the right shoes when buying running shoes, especially novices.
Ignore your injury history, do not pay attention to recovery and rest, and carry out high-load vigorous exercise.
I didn’t lose a few kilograms of meat, but there were all kinds of injuries.
Many runners think how to run faster after running for a period of time.
Repeat the action.
The five most vulnerable situations in running 1.
So he hastily increased the speed training, and then he was injured.
In the first month of running, there was ankle pain, heel pain, calf swelling and pain, and then there was pain on the inside and outside of the knee…
You can stretch or roll the foam shaft on the iliac tibial bundle.
Once you can continue the action for 1-2 minutes, you need to start adding changes to observe the effect; Lift one arm or leg, or both arms and legs in the opposite direction (left arm, right leg or right arm, left leg).
If the amount is too large, it is easy to cause secondary injury.
● however, to completely solve this problem, strengthen the training of hip abductors.
For running injury, do not warm up before running and do not stretch after running.
But I didn’t run long.
Stretching after running not only relaxes the muscles, but also makes the muscle lines look better.
A pair of well fitting running shoes is really important.
The second is to strengthen the exercise of quadriceps femoris and strengthen the muscle groups around patella.
These shoes have almost no buffer, and the protection for novices is obviously not enough.
1.
It is recommended to roll the foam shaft to relieve the pain.
I bought running shoes and fast drying clothes and began to brush circles in the nearby playground or park.
● wear suitable running shoes that provide you with the necessary support..
Generally speaking, it’s best to choose more than half or one size of running shoes, so as not to squeeze your feet, resulting in blisters or black nails.
Main manifestations: lateral knee pain.
This is an old-fashioned question, but it is very important for novices.
In order to pursue results, for example, the whole horse runs into 330, 310 or 300, so the cumulative running volume day and night is less when you run 200 kilometers a month, and more can reach 500-600 kilometers.
3.
Blindly increase the running volume and speed before the body has adapted to the running rhythm.
Your speed is too fast and your core strength is not enough.
3.
If you practice your core strength well, you can not only run more stably and faster, but also reduce the occurrence of injuries.
The pain worsens when going downstairs or down the mountain.
This is because your core strength can’t reach the ability to improve speed.
Runners with defective feet should choose their own shoes.
Beginners of running.
5.
When squatting to the lowest point, you can’t relax your muscles, otherwise it will hurt your knees; Restore.
Running radical.
When the speed of body repair can not keep up with the degree of injury, the balance between exercise and recovery will be broken, and the injury will occur.
When doing something similar to going up and down stairs or squatting, the pain will increase.
The core refers not only to the “abdominal muscles”, but also to all the muscles from the shoulders to the hips.
So I wanted to lose weight by running.
Main manifestations: pain under the knee.
When we rest and recover, these “minimally invasive injuries” can heal automatically and become stronger.
It’s easy to learn.
According to a survey, more than 1 / 3 of Chinese runners have suffered knee injuries, about 1 / 5 of them have suffered foot or waist injuries, about 1 / 7 of them have suffered ankle injuries or plantar fasciitis, and only 15.7% of them have almost no injuries.
Pathology of patellar joint pain syndrome (running knee): it is mainly due to the poor movement track of patella during knee extension and flexion, resulting in strain, trauma and dislocation.
Don’t put your knees over your toes.
Key points of plate support: start from the basic plate support, don’t lower the tower or arch the hips.
More difficult: 4.
Rest is also a great knowledge in running.
Running professors concentrate on serving runners and provide training, rehabilitation and equipment! After many friends work, the amount of exercise is greatly reduced, the body is getting worse and worse, and overwork and obesity or beer belly become the norm.
Why are you hurt? In the words of a great God of running circles, when you rashly speed up or increase the running distance because of your insufficient ability, injuries will naturally come to the door.
Pathology of iliotibial tract friction syndrome: it is caused by the excessive friction between iliotibial tract and femoral lateral epicondyle, which leads to inflammation of ligament or bursa and hinders the sliding of iliotibial tract.
2.
Your running volume is too large and you don’t have enough rest.
Side bridge basic action side bridge advanced action squat action Essentials: separate your feet, slightly wider than your shoulder, push your toes out slightly, straighten your chest and abdomen, and straighten your back; Squat so that your thighs are parallel to or lower than the ground.
Therefore, according to their own conditions, such as age, weight, heart rate and other factors, formulate their own training plan and training amount, leaving enough recovery time for the body.
● also remember to rest.
A more advanced exercise is that you can repeat the lifting exercise and keep it up for a longer time.
I’ll give you four groups to practice the core strength of runners with bare hands.
If the body’s ability to repair is equal to the degree of injury, there will be no injury.
Lift one leg when it becomes easy.
You may not wear the right shoes if you are injured in running.
Persons with a history of injuries and injuries.
You may have problems with your running posture due to running injury.
Stretching after running is to relax the muscles after exercise and avoid excessive tension, which will cause muscle and knee pain and affect the next exercise.
The five most common injuries in running.
Therefore, in order to prevent the injury, we must first make a good running plan to avoid improper training.
You are injured in running.
Beginners should easily hold for 30-60 seconds.
Start running before you know the basics of running.
I wanted to run out of a healthy body, but it brought endless pain.
2.
What if you meet? Iliotibial band massage ● you can reduce pain and relieve knee pressure through ice compress.
3.
It takes 10 minutes a day to practice into a body that won’t be hurt by running.