They will let you rest for a day, but they will disappear the next day.
In your ankle or knee Cover with an elastic rope.
Which kind of person is at risk? Risk factors include excessive varus (severe internal rotation of the foot) And the thin quadriceps, hips and gluteus maximus can be overcome by running? Yes, but you need additional rest days and reduce your mileage.
Yellow area: pay attention.
You can use the foam shaft to relax before and after running.
Raise your hips and lift your feet to the air.
Keep this posture, keep your feet straight and your upper body upright, walk 10 to 15 steps sideways, and then the opposite direction.
About 40% of running injuries are knee injuries.
Can you overcome it by running? If the pain breaks out suddenly and is strong, and the area is bruised, then you are suffering from a serious strain, and you need to take an extended rest (on a monthly basis) before you start running again .
The best time to start hot compress is after the injury recovers and is no longer severe.
Walking barefoot on solid ground is no problem.
10% of runners said they had suffered from this problem in the past year.
In slow symptoms, it is usually the best way to stop running completely.
Pain in getting up, sitting down or a few minutes before running.
Prevent recovery It is suggested to reduce the stride and bend the knee slightly to the ground, which can reduce the joint load by 30%.
Green Zone: run! Even after sitting for a long time, there is no pain during mountain running and speed running.
Through bridge training, you can maintain the strength of the slam muscles: put your feet on the chair after you lie down and put them on the training ball.
Standing for a long time – especially on hard ground without supporting running shoes, will aggravate the problem Severity of the problem.
I want to overcome it by running (if I can still run) , it will delay the recovery.
Lower the injured foot and let your ankle fall below the step.
Resume the rope bending lift through one foot slapping (lift the resistance with both feet and slowly put down one foot at this time) And single foot hard pull, strengthen your slam rope muscle strength.
That kind of person has wind Risks? Those that significantly increase the amount of exercise (especially cross-country running, mountain running and speed running) It’s easy for runners with tight legs and thin legs to trigger.
Gently pull.
In addition, swimming is another way of non-destructive knee movement, which can be tried and recovered intermittently.
Cycling, water running and swimming are good optional activities.
About 13% of runners suffered from knee pain last year (according to the vote of 4500 respondents on the runner’s website.
Step heel training can strengthen the lower leg: start standing on the step with the palm of the front foot.
Chronic pain and tension make you slow down and shorten your steps.
Although these small problems are often not serious enough to rest, they are annoying enough, especially when you can’t enjoy the fun of running.
In an ideal running state, every kilometer and step under your feet should be completely intact: no pain, no labor pains, no residual pain after training the day before yesterday.
Ankle alarm: how to deal with the red area: stop! Severe pain and swelling in the upper part of the heel, which can be caused by standing on the toe.
Slow and relaxed steps are less harmful than trying interval running and mountain repeated running.
Running or swimming in the water can reduce the pressure on the foot.
Ankle alarm: how to deal with the red area: stop! At present and often have foot arch pain, which will not be eliminated even after warm-up.
Then repeat with the other foot.
The signal of the hamstring and how to deal with the red Area: stop! Obvious, sudden, strong pain and even crackling during running.
The reality is that many people often experience a little (or not just a little) discomfort – foot pain, ligament strain, knee injury.
Who is at risk? Rope slapping problems often occur because these muscles are weak – often too long or too short.
Prevent relapse to professional shoe store professionals, ensure that shoes are properly fitted for feet.
According to runner’s world According to the public opinion survey in the past year, 8% of runners have Achilles tendon problems.
Intuitively, those who are very flexible are prone to rope slapping problems because their overstretched muscles are more vulnerable to injury.
Knee examination and how to deal with it.
Can you overcome it by running? Plantar fasciitis is one of the most troublesome injuries.
Yellow area: pay attention.
Repair.
Running injuries are classified into three color areas: red area – severe and complete trauma, including severe fracture to stop running, green area – in good condition, and yellow area – not completely serious but not completely healthy.
Customary correction can provide good help.
The heel is less painful after running, but the green area is eliminated after ice application: run! It’s not painful to press the tendon and tilt the heel towards the lower leg.
Under the strong stress of heel tendinitis, the Achilles tendon will become tense and turn into heel tendinitis in severe cases.
Stand on tiptoe.
Split your legs, bend your knees and bend down slightly.
PFPS is particularly easy to be triggered during / after long-distance running, sitting for a long time, or after going downhill or down stairs.
Running knee running knee, also known as patellar joint pain syndrome (PFPS), is caused by problems with the cartilage under the patella (knee).
if you have a mild chronic overuse injury, you can still run as usual, but it will take some time for you to return to the green area.
This kind of pain, typically a dull pain or bruise from ankle or heel bottom, is the worst feeling every morning Cake thing.
Prevent recurrence.
Green Zone: no pain all day, including the first step in the morning.
Avoid excessive calf stretching and wearing slippers and high heels, all of which will inflame the calf.
Green Zone: let’s run! It’s completely painless after sitting and watching a movie for 2 hours or mountain running.
Discomfort after sitting for a long time.
Yellow area: pay attention.
Then stand on tiptoe again and the other foot returns to the step.
Your feet should be separated to ensure that the elastic rope is tight all the time.
Can you overcome it by running? If you have any pain during or after running, please stop immediately! This is not something that can be overcome by running.
If you run like usual, the pain will develop and may even be serious To stop running for 6 months.
Do it 20 times.
Run every other day and the distance should ensure that it does not cause pain.
Plantar fasciitis, plantar fasciitis, slight tears or inflammation of tendons and ligaments from heel to toe are often the most foot troubles among runners.
These pains are mild and short-lived.
Other causes include excessive varus or valgus of foot shape, or excessive increase of running distance.
Prevent recurrence.
Resume ice compress 5 times a day.
They are located next to the green area.
This area turns blue.
These muscles are located at the back of the thigh and rely on them when bending the knee, stretching the leg, climbing and shooting.
Once on tiptoe, the healthy foot leaves the step.
Because the calf is also a factor, editorial recommendation is made to use the foam shaft to relax.
Who is at risk? Runners with severe high arch or severe flat feet are prone to injury.
This pain accounts for 11% of running pain.
Stretch and press the plantar fascia several times a day..
Strong calf muscles can It can prevent your heel injury, so you should do heel lifting every day.
Roll the foot on the bottle of ice water for 5 minutes at a time, 5 times a day.
Ice compress after running can also reduce the injury early.
Unfortunately, many runners are stuck in this middle area.
Yellow zone: pay attention.
Pain starts running and then disappears, but continues to ache after running.
Red area: stop! Trauma or internal injury with knee pain as soon as you walk.
You can strengthen the thin hips and gluteus muscles through side stepping movement.
7% of voters said that the problem of the hamstring bothered them last year.
The recovery time may be from 3 months to 1 year, but it usually takes 6 months.
If you have a slight sprain early, a few days’ rest will be an effective recovery time.
On the other hand, those who can’t touch Reaching your toes or those who are sedentary are also at risk.
Stretch the plantar fascia: sit down and tilt one foot on the other foot, so that the right ankle is on the left knee Grasp the right tip of the toe.
Tight or short muscles are prone to greater tension.