2.

4.

However, if the flat foot is accompanied by abnormal ankle force line, the professional term is called foot valgus.

Feet are like our own life to runners.

Of course, if you improve the strength of your feet, you can also let the foot disease run far away.

The impact on our feet is far greater than that on other parts of the body.

Ankle flexibility and flexibility When our flexibility is not enough, the ankle is particularly vulnerable to injury, and habitual injury will occur if we do not prevent it in time.

At this time, you can feel the plantar tension.

Most runners suffer from “unfair treatment” on their feet.

People who lack physical exercise on a daily basis can try to change our running into a non weight bearing sport such as swimming or cycling.

Li Yingchao, the attending physician, diagnosed that Lao Lin suffered from plantar fasciitis, a common disease in the orthopedic clinic.

Relaxation of plantar fascia relieves the tension of plantar fascia by stretching.

The doctor thought that Xiao Li had stopped training and did not walk and stand for a long time.

“We also received a young patient who insisted on running 10 kilometers a day for two years.” 1.

Stretch your calves 03 How to prevent and recover plantar fasciitis 1.

Recently, however, Xiao Li felt a dull pain in his right foot, especially at night.

Excessive valgus will lead to greater weight bearing stress on the plantar fascia, which is easy to induce plantar fasciitis.

Recently, the temperature has dropped sharply and the pain has become more severe.

Overweight or obese people with heavy weight will make the lowest part of the human body – the sole of the foot bear the pressure it should not bear, so the plantar fascia is more vulnerable to injury.

3.

If the toe hook is not enough, it means that the calf and Achilles tendon are tight.

He did not expect that the culprit of the foot disease was the “flip flop” on his foot.

3.

But in fact, it’s easy for each of us to ignore our feet.

Walk back in a straight line, with one heel behind the other, and place the weight evenly on the feet 3.

This often happens to runners who have recently suddenly increased their mileage and increased their running intensity, especially in cross-country running.

If the toe hook is too small, it will become the most important risk factor for plantar fasciitis.

Later, Xiao Li said that it was usually hot and he wore a flip flop because it was convenient and breathable.

Stand on a stable disk with one or two legs 4.

But because the cushion materials inside the shoes will decompose after a long time, the old shoes increase the risk of injury during running.

Change the way of exercise.

Flat foot/high foot arch Flat foot is not a special foot shape, and many marathon runners also have flat feet.

The sudden increase in running intensity and mileage plantar fasciitis is not like some runners think it is inflammation, it is actually strain.

Tighten your feet and stretch your toes to the heels (try not to curl your toes) 2.

After 15 seconds, you can have a short rest.

That’s for sure.

Every morning, just a few minutes before getting up and landing on the ground, he feels like stepping on a pushpin, which makes him very afraid of getting up.

And if we add our running, the degree of injury will increase.

Xiao Li, a graduate student in a university in Hangzhou, was a long-distance runner before.

Repeated minor injuries and excessive tension cause strain and degradation of plantar fascia.

We can measure the size of our feet every five years to prevent them from wearing shoes that are too big or too small.

This disease is not only common in the elderly, but also in young people who are overloaded with sports.” Li Yingchao stressed that excessive use of feet (such as standing for a long time), sudden increase in exercise, obesity, etc.

The first thing we contact with the ground in running is our feet.

So it’s better to run step by step.

Later, he went to the hospital and found that there was obvious tenderness and tension in the plantar fascia near the heel of his right foot, which was typical plantar fasciitis, that is, plantar fasciitis.

“It’s not cheap to buy new shoes regularly, but in the long run, running with old shoes may cost more.” Our runners’ feet may change for a long time.

At first, he thought it was a small problem of muscles and joints, but the pain lasted for half a month, and he was forced to stop training.

It was common for him to run around the playground for more than ten times.

If the shoes that do not fit the feet are worn by runners, the first thing will affect the shock absorption ability of the feet.

In addition, the plantar fascia is not a muscle and lacks elasticity, which can only be extended by about 4%.

1.

Reduce weight to reduce the pressure on plantar fascia, thus playing a certain role in prevention.

The specific way is: first sit on the chair, put the foot to be stretched on the other leg like crossing your legs, hold all toes with your hands and pull it towards the back of the foot.

If you are not sure, you can sit on the bed with your feet together and hook your feet, and observe whether the range of hook between your injured foot and the healthy foot is the same.

2.

compression sleeve shin splints

When the plantar fascia is subjected to a great force, such as continuous high-strength traction brought by running, it will inevitably lead to structural damage.

“Plantar fasciitis is also known as’ runner’s foot ‘.

You can try to lose some weight before starting running, and the effect will be much better.

Therefore, normal arch is very important, and too high or too low arch is unfavorable.

You can do it two to three together..

Comfortable shoes can protect our feet.

If the functions of muscles, tendons and ligaments cannot be fully played, swelling and inflammation will follow.

Try these four types of “short foot” sports.

may lead to “runner’s feet”.

02 Wearing comfortable shoes and trying to exercise with short feet.

What factors are likely to induce the foot pain of Lao Lin (a pseudonym), a 59 year old citizen of the “runner’s foot”, for half a year.

Another foot shape is called high arch, which is also a risk factor for plantar fasciitis.

For example, a 26 year old man suffered from plantar fasciitis because of “flip flops”.

So Lao Lin went to Zhongshan Hospital Affiliated to Xiamen University to see the Spine Surgery Department.