After each repetition, exchange your legs and practice in turn.
After targeted practice, especially when running on uphill and downhill sections, you will feel effective benefits.
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Take the sitting posture as an example.
Sit on the ground, straighten one leg and arch the other leg across his knee to ensure that the soles of his feet are flat against the ground.
Focus on the arch of the foot at the top of the metatarsal, paying special attention to the heel.
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Rolling ball if you have plantar fasciitis, or feel tight arch or heel pain when you start standing or walking after waking up, you can use rolling ball to practice before recovery.
When the back can adapt to different slope changes, the improvement of hip and lower back flexibility can lengthen the running stride.
At the beginning, the feet of the exercise legs are flat on the ground, the knee joint is bent at an angle of 45 degrees, and the posture is adjusted appropriately according to the height of the chair.
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Grasp the back of the knee with both hands and pull the knee towards the chest to make the lower half of the back and the upper half of the hip feel the tension.
Prepare a chair and fix one end of an elastic band on an immovable object on the wall.
Keep static stretching for 15 ~ 30 seconds, repeat for many times, and then practice on the other side.
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Repeat 10 times and practice 2 ~ 3 rounds with both feet every day.
Hold for 10 seconds, then slowly lower your ankle to the ground and rest.
The hand on the straight leg side is responsible for supporting the knee joint.
With the increasing public attention to health, running has become one of our favorite sports.
Keep your arms on both sides of your body, keep a good balance and stand well.
This exercise provides the best way to increase muscle strength and explosiveness and prevent pain in the front knee.
Gently press the outside of the arched knee towards the armpit of the straight leg side.
Even if the pronator muscles are corrected by wearing stable running shoes or orthotics, they are prone to this problem in the state of insufficient pronation.
Extension of iliotibial tract in sitting position.
You can have 2 ~ 3 rounds every day.
Use the elastic band to generate resistance and pull back as far as possible to prevent the foot from turning inward for 15 seconds.
When the anterior tibial muscle is strengthened, it can also effectively limit the range of varus and valgus of both feet.
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Experienced runners will carry out some targeted training that can prevent running injury, but more runners don’t know which targeted training can prevent running injury and what role these targeted training can play.
Bend the other leg and place the soles of your feet flat on the ground directly below your hips.
Sit upright on a chair with a hard back.
Repeat 10 times for each of the three postures of each foot (30 times in total).
Whether the runner extends in standing or sitting posture, it can prevent problems caused by friction.
Roll the ball with each foot for 30 seconds, and then change your feet..
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You can roll forward, backward, left or right.
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Maintain the static stretching posture for 15 ~ 30 seconds, repeat for many times, and then change your legs to continue to move.
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Tension of iliotibial tract is usually caused by excessive supination rather than excessive pronation; Varus of the foot can lead to tension of the calf muscles, pain on the side of the knee and tension of the iliotibial band.
Repeat 10 times and practice 2 ~ 3 rounds with both feet every day.
Lift the heel off the ground, turn the foot inward and point the toe tip down.
If there is no targeted strengthening training of the anterior tibial muscle, it will soon be tired, which will slow down the running speed and increase the risk of ankle sprain.
Press a ball hard with one foot.
Press your hands gently against the wall, stretch your legs and slowly press your heels to feel the stretching of gastrocnemius muscle.
This exercise can provide the flexibility and strength required to lower the waist and back during running.
Because the anterior tibialis muscle is responsible for adjusting the posture of the feet and legs, it can improve stability when runners run on uneven roads.
Roll the ball under your feet.
Turn your feet outward, slowly lift your legs and keep them straight, but don’t overstretch your knees until they are no more than 15 cm off the ground.
Hold for 15 seconds.
Stand facing the wall, stretch one leg backward, and put the soles of your feet flat on the ground.
Lie on the ground, use the strength of quadriceps femoris to raise the knee, and bend the knee at an angle of 90 degrees.
This stretching helps reduce the pain caused by chronic injury to the lower leg and helps prevent injury to the lower leg by maintaining muscle flexibility.
When running on long-distance hillside roads or undulating roads, the anterior tibial muscle is in a state of frequent exercise.
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The change of foot posture can evenly practice the muscles of quadriceps femoris.
At this time, resist the force generated by the other hip and keep the hip close to the ground.
In this regard, today we will analyze the role of some common training that can prevent running injury and the correct practice actions of these training.
The iliotibial tract is a thick soft tissue attached to the outside of the upper ankle of the femur.
Keep your arms straight forward, as high as the top half of your chest, shoulder width apart, and place your hands on the wall.
Sitting straight leg extension many runners pay too much attention to the overall training of quadriceps femoris muscle group, but neglect to explore the importance of medial femoral muscle in stabilizing knee joint and preventing iliofemoral joint pain.
Runners with normal or insufficient internal rotation of leg extension in standing posture often suffer from leg tension.
Sit on the ground with your arms behind you to support your body and one leg straight.
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This stretching can be repeated every day.
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.
Get up quickly! Knee chest extension runners often realize that the lower back is also one of the important elements of running posture after feeling the pain in the lower back, even if it may not be too late to correct it.
The importance of the plantar flexor tibialis anterior muscle of the ankle is to provide the flexibility required by the ankle and feet when running.
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However, the physical injury caused by running has also followed, which has become the most perplexing problem for runners.
Maintain this position for 15 ~ 30 seconds and repeat it no more than 5 times; Then change the other leg to practice.