Running is a means for many people to exercise at ordinary times! However, unscientific methods may cause various injuries after running: leg pain, foot pain, knee pain…
Typical symptoms: ❶ Ankle swelling and pain; ❷ There may be ecchymosis on the affected skin.
You can do parallel heel lifting, outer eight and inner eight heel lifting respectively to exercise relevant muscles and prevent sprain.
Intuitive feeling of plantar fasciitis: Plantar and heel pain! Recommended exercise: semi hanging exercise action demonstration: hold the handrail, find a step, stand with the forefoot, slowly lower the heel, make the plantar and calf muscles stretch, pick up the heel in 10 seconds, and repeat the action 20 times.
After exercise, you can also do the above semi hanging exercise to stretch the triceps of the lower leg.
Do 5 groups every day to exercise the muscle strength around the knee joint to prevent injury.
Let your legs roll on the foam shaft, repeat after 15~20 times.
How to deal with it? Today, I’ll give you advice ~ knee synovitis intuitive feeling: knee pain and swelling! Recommended exercise: straight leg lifting exercise demonstration: lie flat, straighten one leg, slowly lift and then put down, and change legs 10 times.
Finally, let’s talk about the scientific and correct jogging posture.
After each run.
Intuitive feeling of tibial periostitis: anteromedial pain of lower leg! Common reasons: the sports ground or sports shoes are too hard, or after a long time of inactivity and running again, or running often uses toes to step on the ground, etc.
Ankle sprain intuitive feeling: sprain! Common causes: running on uneven roads, wearing sports shoes whose texture is too soft to protect ankles, etc.
Countermeasures: recommended exercise: heel lifting exercise action demonstration: sit in a sitting position, keep your feet as wide as your shoulders, stand on tiptoe for 5 seconds, then slowly fall down, and repeat 6 ~ 8 times.
Intuitive feeling of iliotibial tract syndrome: pain of needle pricking on the outside of the knee! Recommended exercise: the demonstration of the iliac tibial bundle stretching action: lie on the side, place the foam shaft on one side of the thigh (between the hip and knee), lift the foot off the ground, and cross the other leg in front of the body.
If the posture is correct, the risk of these injuries can be reduced a lot! Correct running posture: general medicine ward of Gaomi people’s Hospital: outpatient service on the 19th floor of Yikang building; East general practice clinic, 1st floor, Minkang building Tel: 0536-233 / text.
Typical symptoms: ❶ Tearing pain appeared in the anteromedial part of the lower leg; ❷ The pain is aggravated when stretching the foot and back (such as stepping on the accelerator when driving); ❸ Pressing pain, often accompanied by swelling.
Countermeasures: recommended exercise: flat toe lifting exercise action demonstration: stand flat on the ground, lift the toes of both feet up as much as possible, put them down for 10 seconds, in groups of 8-10, 2-3 groups a day.
Pay attention to full warm-up before vigorous exercise and regular joint stretching training.
