Today, I will teach you how to correct wrong actions and fundamentally prevent sports injuries.
The vibration generated when the landing leg is actively pressed on the ground will also cause the tibial periosteal detachment.
Pay attention to Jilin Running Group’s WeChat to enjoy a healthy and beautiful life.
After the correction strategy is toppled, run forward.
Correct the flexible standing posture.
GIF intercepts the video from the 30-day running posture improvement plan schedule to do 5 to 10 groups of support conversion exercises, 10 times in each group, to experience the forward movement of the hips.
To prevent the damage from happening again, you must eliminate the technical problems that cause the damage.
However, the same injury and disease cycle will occur frequently and over time, the injury will turn into chronic disease.
These two landing postures bring excessive pressure to the knee joint and the tendons, cartilage and ligaments around the knee joint.
This action prevents the forward movement of the hips.
At that time, the problem became serious.
Actively land in a tense state, that is, keep toes and soles tense and take the initiative to step down.
Wrong actions can cause heavy burden.
GIF intercepts the video from the 30-day running posture improvement plan to do the transition from leaning forward to running.
Correction strategies and support conversion.
Technical training for this link can correct your running technical deviation.
The reason for this endless injury and disease cycle is that you are only treating the symptoms, not the root cause.
03 Plantar fasciitis The most fundamental reason for this high incidence of sports injury is that the ankle joint and the foot land in front of the body in a stiff or tense state.
In many cases, sports injuries are caused by the accumulation of wrong technical actions.
04 Outer shin clip PhotoviaNike’s main culprit for forming the outer shin clip is landing in front of the body.
As compensation for landing in front of the body, runners will bend down and run, resulting in excessive back tension.
Many problems are caused by excessive stride, that is, landing in front of the body and bending down to run.
Each such landing action will force the hips, that is, the center of gravity of the body, to make adjustments to offset the excessive support time.
After the heel touches the ground, complete the landing in a neutral position (neither pronated nor pronated), resulting in the slap of the foot on the ground and the foot tension.
Too much weight on body parts will lead to the use of supporting tissues beyond the functional range.
This impact force is directly applied to the knee joint, while the human joint can not bear excessive impact and load, but the muscle can.
05 Low back pain The main cause of Nike’s low back pain is still landing in front of the body.
How does sports injury happen? The wrong action usually occurs during a certain action of running.
This kind of advanced landing has two common different postures: 1.
The relaxed joint can help to accept and transform the impact force, while the joint can only bear the impact force when it is locked.
The main difference between them is that the action that causes the pain of the iliotibial tract is not only landing in front of the body, but also the landing site is too wide.
The picture is from “Posture Running (Practice)” 01 Knee joint pain PhotoviaNike’s main cause of knee joint pain is landing in front of the body, that is, the stride is too large.
Jump rope continuously for 1 minute, gradually increasing to 3 minutes.
GIF is taken from the video of the 30-day running posture improvement plan schedule for flexible standing posture, in-place running and key running posture.
The knee joint is excessively bent in front of the body.
The impact of landing in front of the body when the landing leg is straightened (the knee joint is in a locked state) can produce a shearing effect on the bone stem of the tibia.
Anterior landing results in an acute angle between the lower leg of the landing leg and the ground, rather than a right angle perpendicular to the ground, which is also the cause of stress fracture and compartment syndrome.
This landing method makes the landing point outside the natural width of the hips, and the horizontal distance between the landing points of the feet is too large, which is easy to cause excessive lateral movement of the external arch of the knee joint and the body.
Pay attention to the two movements of pulling the foot up to the bottom of the hip and landing the foot on the ground before, and pay attention to the elastic effect of the foot arch.
02 Iliotibial tract pain PhotoviaNike Iliotibial tract pain is very similar to knee joint pain, and their causes are also very similar, both landing before the body.
When the landing leg lands in front of the body or in a tense state of the knee joint, the landing leg cannot absorb the impact force from the ground like a spring.
As shown in the figure below, most injuries occur during landing.
4 The running shoes are too small to make the feet curl up.
To treat the injury, you can simply deal with yourself, or do nothing to wait for the pain to disappear, or go to seek medical treatment.
GIF is taken from the video of the 30-day running posture improvement plan schedule for key running posture.
Whatever you do, you will gradually recover.
Correction strategy conversion support, GIF intercepted from the 30-day running posture improvement plan schedule video to do 10 groups of conversion support exercises, 10 times in each group, 30 seconds interval between groups This exercise can cultivate the landing habit under the hips and prevent the impact force from acting on the tibia.
The following are four movements that cause plantar fasciitis: 1.
The initial stage of injury is acute, at which time you will feel pain and have to stop training.
Repeat the above actions 3-5 times.
Run 20-30 meters forward.
More precisely, it occurs in the first half of the support stage.
Pay attention to the movement rhythm and land on the ball of the foot.
2 In a tense state, land with the middle of your foot.
3.
The correct posture of the upper body when running is to keep upright.
.
These two actions put your body in a state of extreme injury.
This leads to the overuse of the iliotibial tract.
In other words, it is the pain that makes you find out where you have made mistakes.
The straight leg knee joint is tense in front of the body and 2.