But for a friend who often runs, what is the key point that needs most attention but is easy to ignore in running? That is running stretch.
Is it true that many people use leg pressure as stretching after running? Can pressing the leg really help us relax our muscles and relieve pain after running? First of all, we should know that human muscles are contractile and stretchable.
Dynamic straight leg side lift · stand facing the wall, tilt the upper body forward slightly, and support the body with both hands against the wall· Keep the knee straight, and the heel will drive the leg movement to kick the leg to the side to keep the leg away from the body, and then kick the leg to the other side in front of the body· Gradually increase the movement range until the leg reaches the height limit· Repeat on the other side.
Use the rope to gently assist at the end of the stretch· Lower the right leg, repeat the above actions, and gradually increase the leg height.
Dynamic stretching before running (about 5 minutes) Dynamic knee bending and side leg lifting.
Next, we will bring you two kinds of stretching methods that need attention in daily running – dynamic stretching and static stretching.
Keep each action for 35~45 seconds.
Rope leg stretch · Use a rope or belt around the arch of the right foot, lift the right leg as high as possible, point to the direction of the ceiling, and keep the knee straight.
Dynamic knee bending and leg lifting · Stand facing the wall, tilt the upper body forward slightly, and support the body with both hands against the wall· Bend your right leg 90 degrees, lift your knee up in a rhythmic and controlled manner, close to your chest, and find a comfortable height· Gradually increase the range of motion until the knee reaches the height limit· Repeat on the other side.
Piriform muscle stretch · supine, knees bent, feet flat on the ground· Bend the right leg and gently put the right ankle over the left knee· Wrap your hands around your left thigh and pull your legs close to your body until your right hip and hip have a clear stretch· Hold the stretching action for 30~45 seconds, and repeat the above action on the other side..
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I believe you know it well, and everyone should also try to exercise and lose weight and fat by running more or less Therefore, running has become a popular activity for everyone to exercise and keep fit.
Through mutual cooperation, muscles stretch and contract to finally achieve the power required by our body.
Stretching is to improve muscle stiffness and contraction through specific actions, so as to exercise the stretching ability of muscles and tendons, increase muscle elasticity and joint flexibility, so as to reserve more elastic potential energy during exercise.
If the stretching is not in place after running, it will lead to the decline of muscle elasticity, rigidity of movement posture and other problems, and even more, it may cause sports injury and pain.
Dynamic stretching can be used as a warm-up exercise in preparation; Static stretching is a stretching exercise that should be carried out for a period of time after running or when there is no running training.
The static stretching after running (10-15 minutes) tries to break through the body’s action limit without causing pain.
High knee stretch · Kneel the right leg on the ground, and bend the left leg to the front of the body· Push your hips straight ahead, keep your body upright and your abdomen tight· The front knee should not exceed the toe· Hold the stretching action for 30~45 seconds, and repeat the above action on the other side.
compression sleeve shin splints
The benefits of running really need not be talked about more.
Stand facing the wall, tilt the upper body forward slightly, and support the body with both hands against the wall· Bend the right leg to 90 degrees, lift the knee up, lift the left leg through the front of the body, and then continue to lift the right leg· Gradually increase the range of motion until the knee reaches the height limit· Repeat on the other side.