People with high arches, flat feet or tight calf muscles are prone to this disease, and usually heels and soles are particularly prone to pain.
Common clinical symptoms: on the night after exercise or after getting up the next morning, the heel and Achilles tendon will feel pain, and the pain will be aggravated during exercise.
03 the top two in the injury list of runners’ knee runners are: anterior knee pain (iliotibial band syndrome) and lateral knee pain (patella pain syndrome).
Here are the common injuries of running and the ways to prevent and improve them.
Stepping on the first step in the morning is particularly painful, and the soles of the feet begin to ache after walking for a long time and stepping on the ground after sitting for a long time.
Then there is the plantar in the front.
It usually happens to runners who are used to hitting the ground first on their toes, or it is caused by a sudden increase in the amount and frequency of exercise.
When a runner’s knee is climbing or descending stairs or squatting, the degree of knee pain will be more obvious due to weight compression.
Arch problem: high arch or flat foot.
The severity of ankle injury varies with the type of ankle injury.
The more of these symptoms, the more likely you are to have plantar fasciitis! The calf pinches stiff.
Therefore, many coaches suggest that runners should adjust their running posture and training core.
According to the location and type of ankle injury, it can be divided into lateral ankle sprain, medial ankle injury, high ankle sprain and unknown ankle injury.
If it is a slight strain, it is recommended to do a little stretching, but if the stretching range is not large, you should stop and do not continue when you feel pain, so as to avoid secondary injury.
01 muscle strain muscle strain is a tear caused by excessive muscle extension.
Many people think that running is just a lower limb movement, but in fact, running uses the action of the whole body muscle groups, from the arm swinging back and forth like a pendulum to drive the iliopsoas muscle (the muscles from both sides of the waist to the lower abdomen) to the traction of the buttocks and the muscle groups behind the thighs, and then passively lift the feet and swing the legs.
People who like to step on the ground with their heels when running or walking.
(recommended reading: knee pain? A picture tells you the location of knee pain and the corresponding disease! It’s too practical) suggestions: readjust the running posture, step-by-step exercise training plan, change the training venue, strengthen the muscle strength training of quadriceps femoris, and train the core muscles such as lower back and abdomen to help absorb the impact force brought by sports activities, moderately reduce weight and knee burden, and wear appropriate shoes when exercising, If the knee is not in time, let the knee rest first, and choose swimming, cycling and other sports to reduce the pressure on the knee.
Because the injury is in the knee joint and is the most common problem of runners, these two diseases are also commonly known as “runner’s knee”.
Plantar fasciitis refers to the fascia extending from the heel to the toe, causing inflammation.
Patients can relieve pain by stretching exercises, such as tiptoe, massage the soles of their feet, and ice compress.
The most common pain point of plantar fasciitis is where the plantar fascia meets the calcaneus, that is, the medial arch of the foot.
After the acute period, the muscles can be stretched and rehabilitated after the pain is reduced.
The above pain points are on the inside of the heel or in the middle of the foot.
(recommended reading: one article to understand what is tendinitis) warm tips for more “sports injury” treatment, prevention and other related questions, you can leave a message, and I will answer them for you one by one! RECOMM.
02 ankle sprain ankle sprain is mainly due to the ligament responsible for stabilizing and supporting the ankle, which is torn due to excessive extension.
Ankle sprain occurs during running.
If the pain lasts for several days, it is recommended to use hot compress to dilate blood vessels and promote circulation, so as to recover faster.
When a muscle is strained, the injured person may feel a “snap” breaking feeling in the muscle, and then there may be bruising, swelling and other situations.
If the condition is serious, you should see a doctor as soon as possible.
It is recommended to take more rest, reduce the actions that will cause the burden of Achilles tendon, such as going up and down stairs, jumping, running, etc., and relieve it through massage.
It is often because of the wrong way of landing the foot, or because the foot is not stepped firmly, which makes the ankle bend too much when landing.
(recommended reading: it hurts when you step on the foot when you get up, and four simple moves kick away plantar fasciitis) 05 Achilles tendinitis Achilles tendinitis is is the main cause of pain near the heel at the back of the calf, also known as tendinitis.
Because the back of the foot and Achilles tendon will be in a state of tension for a long time, the pain of Achilles tendinitis, like plantar fasciitis, belongs to the acute stage.