Stand in the middle of two walls.
In this way, the lower back and upper hip will feel tension.
3.
Raise one knee to the hip height, at a 90 degree right angle, with the tibia perpendicular to the femur, and close your eyes.
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.
Use the strength of the quadriceps femoris to lift the knee and bend it at a 90 degree angle.
Gently press your hands against the wall, stretch your legs and slowly press your heels against the floor to feel the stretch of your gastrocnemius muscles.
Maintain the static stretching posture for 15~30 seconds, repeat for many times, and then switch the legs to continue the movement.
Next, we will provide you with some exercises that can prevent injuries.
Tilt your inner hips towards the wall and touch the wall as much as possible, with your feet flat on the ground.
3.
Lie comfortably on the ground.
This action can strengthen the tibialis anterior muscle.
The metatarsal head ends of both feet are lifted up and fully extended (plantar flexion).
Then hold the back of the knee with both hands and pull the knee toward the chest.
Maintain this posture for 15~30 seconds, and repeat the exercise no more than 5 times; Then change your other leg to practice.
Keep your arms straight forward, at the same height as the upper part of your chest, and at the same width as your shoulders.
Hold this position for 15 seconds, then repeat it for 10 times, and practice your feet for 2-3 rounds every day.
2.
Hold this position for about 15 seconds, then repeat for 10 times, and practice with your feet for 2-3 rounds every day.
At the beginning, place your feet flat on the ground, bend your knees at an angle of about 45 degrees, and adjust your posture appropriately according to the height of the chair.
Press the pelvis against the wall, and adjust the distance between the body and the wall and the angle of the toes appropriately to allow the soleus to stretch optimally.
Other injuries that are easy to occur include meniscus tear, knee osteoarthritis, metatarsal pain, stress fracture, plantar fasciitis and Achilles tendon injury.
2.
Repeat multiple times.
Push the wall 1.
Sit upright and comfortable in a chair with a hard back.
Keep the static stretching for 15~30 seconds, repeat it for many times, and then practice on the other side.
Keep your arms in line with your shoulders to maintain balance.
Stand about 45cm away from the wall, with your feet shoulder width apart and your toes facing inward.
You can play 2-3 rounds every day.
I believe you have seen the popular science articles about running injuries, but you can still see many friends injured during running.
2.
Prepare a chair, put it in position, and then fix a elastic band on an immovable object on the wall.
Xiao Bian inquired about relevant information, summarized and collected seven practical and effective running injury prevention exercises, quickly collect them and practice them! In the above body areas, the most frequently injured parts are the back and knee joints.
Stand facing the wall, extend one leg backward, and place the sole of the foot flat on the ground.
2.
Place your hands on the wall.
2.
3.
3.
Bend the other leg and place the sole of your foot flat on the ground just below your hips.
Hold this position for 15~30 seconds, put your leg down, and then switch to the other leg for the movement.
According to statistics, the easily injured body parts in running are the lower back, groin, leg muscles, knee joints, ankles and other foot areas.
Maintain the stretching position for 15~30 seconds, and then repeat the movement.
Have you learned all the above exercises? Collect it and practice it every day~.
Keep your heels close to the ground.
Stand on the step with your feet hanging out of the step.
2.
3.
Ankle plantar flexion 1.
Centrifugally lift the heel in standing position 1.
Slowly lower your feet until they are fully extended (dorsiflexion).
Put your hands against the front wall.
Knee chest extension 1.
Lift your heels off the ground, turn your toes inward, and then turn them down, like a ballet.
Stand sideways beside the wall, then place the outer leg in front of the inner leg (the leg near the wall), and use one hand against the wall as support.
They can strengthen your balance ability and exercise your key muscles – iliotibial band extension.
Proprioception standing balance 1.
In order to prevent these injuries in running, we should practice more at ordinary times.
1.
Use the elastic band to generate resistance, and pull back as far as possible to prevent the foot from turning inward.
Do not use walls to maintain balance unless you are trying to prevent falls.
After each repetition, exchange your legs and practice in turn.
At this time, resist the force generated by the other hip to make the hip close to the ground.
2.
3.
Standing calf extension 1.