If the pain can still be felt, rest for another 7 days.
In In this case, swimming, jogging in the water and boating are the best ways to exercise.
Maintain the exercise frequency and relax three to four times a week (at least two times) Here, amby Beaufort lists a few considerations, “They are pasted on the wall of my office and directly above the computer – so that I can often see and think of them so as not to make any stupid mistakes.
If there is any sign of abnormal pain, rest for 3 days.
For me, the most important thing of a plan is to make me run healthily, not to improve my grades, because now I am more interested in how to run a few more years, rather than how to reduce the race time.” Rest is treatment.
1.
Don’t try to run with an injury.
After 3 days, try jogging for a short period.
Cross training can well reduce or eliminate the impact of alternating left and right feet and legs during running.
In the process, I carefully wrote down every useful trick or promise made by others.
For example, repair injuries on one side of the body (such as tendinitis, plantar fasciitis and hip pain) It will increase the risk of injury on the other side of the body.
I’ve run more than 160000 kilometers in my 60s, and I’ve been injured a few times.
After an injury, the first thing is Get healthy.
The most unbearable injuries caused by injury are those caused by training after injury.
Being cautious about new changes may bring results, but it may also imply risks.
Otherwise, stretching and strength training may not cure or prevent injury, but will cause injury.
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Small injury and small pain: ICE + anti-inflammatory drugs should be used immediately , especially muscle pain around the ankle and knee and other soft tissue trauma.
It is these qualities that enable you to have a healthy body and run smoothly; these qualities are also what you need to recover from health.
Then try something new, but do it slowly and carefully.
Running injury is classified as the damage or pain caused by training, which can be divided into the following categories: load injury.
Cross training is beneficial to physical and mental health.
Cramps after spastic exercise may lead to muscle strain.
Keep a firm and positive attitude, and soon you can get back on the road.
For post injury recovery, you need to keep your body from bearing weight because you need to completely avoid impact.
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For example, athletes’ kneecaps (patellar pain syndrome) will cause cartilage damage and synovitis when the patellar trajectory of the femoral trochlea is poor.
It is impossible to avoid all running injuries, but developing simple post running habits can greatly reduce the risk of injury.
It doesn’t work? Then you may have to see the best local sports medicine doctor.
Conversely, if you relax, remain optimistic and believe that you can run healthily again soon, the recovery will happen unconsciously.
Yes, I’ve been injured.
In other words, you need to sit or eliminate gravity.
Remember: you’re an athlete, act like an athlete.
Specific muscle strengthening and therapeutic exercise are required to recover.
Activities after accidental training are easy to cause tired muscles and worn connective tissue injury, such as rapid or clumsy movement (such as jumping out of a chair or slipping into the mud) It may lead to calf or hamstring strain.
Even if you have enough rest, the pain will not disappear easily.
The earlier you rest, the faster you treat.
In the recovery period, you can try a bicycle or elliptical machine.
Click the blue word above and remember to pay attention to us! Amby Beaufort once said “I think I’m very lucky.
For many of us, “heart” health and “body” health Health is also important.
Act like an athlete.
Believe in yourself and believe that your body is amazing again Health and self-healing ability.
Thank you for reading this article.
Everyone, whether your friends or physiotherapists, will advise you to do stretching and strength training when you are injured.
If you have a race to participate in, but you have to take part in it If you give your body a chance to heal, you’re asking for trouble.
Well, it may be necessary to do this at some time – but not when your body is still injured.
Patience, patience, or patience.
However, stop using anti-inflammatory drugs (sterile anti-inflammatory drugs, not antibiotics) after 10 days Anti inflammatory drugs are only for short-term treatment of specific and easy to solve problems, not for chronic pain – which requires careful examination to determine the cause.
Chronic injury is caused by repeated stress It is caused by stimulation and injury to tissues.
You may be thinking, “ah? What does that mean?” I mean: to be healthy, you have to stay focused, disciplined and persistent.
For example, tendinitis, including retroplantar tendon degeneration and slight muscle strain, are the consequences of long-term and large-scale exercise.
So we need to change step by step.
Maybe you’ll laugh – I’ve been injured.
If you run in Shengze area, you can join 2.
Stretching and training can strengthen your body from head to foot – this is the so-called exercise chain.
“- executive editor of running world by amby Burford In the preface “ten rules to prevent running injury” of the published article runner’s world, Abby Beaufort pointed out that “running injury may be caused by men, women, young and old, too much or too little warm-up action, too much or too little training” In other words, when you run, or do resistance training, technical training, enhancement training, or (for older runners) Sports injury may occur when you sleep and turn over.
Excessive injury this kind of injury is caused by long-term excessive exercise.
Can I be called an expert in the field of injury prevention and rehabilitation? But you know, for me, every injury – although only occasionally, makes my beloved running life impossible to continue Therefore, I tried my best to get back on the road as soon as possible and healthily as possible.
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Shengze running group join the group to run and look forward to your joining (please reply to the key in the official account, enter the group and add WeChat to the group).
Treat stretching and strength training correctly.
You will be tempted to change running shoes, running posture, mountain or mountain Speed training, or training in a different venue (changing from the road to the park or path) All of these may be good for you, but if your exercise program becomes too fast, you’re taking a risk.
This kind of injury occurs in the sudden increase of training amount, training intensity, or both (such as delayed muscle pain caused by a large amount of initial training) First runners usually experience this injury.
Most running injuries will suddenly disappear – almost at the same pace as their appearance, but they won’t be announced to you in advance.
Don’t complain – don’t complain too much, it’s okay to complain occasionally; don’t give up easily.
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