Symptom inducement: 1 Incorrect running posture, such as excessive tilting and bending of the knee bone caused by severe varus, resulting in a lack of strength of the quadriceps femoris.
Choose the right running shoes, and control running shoes are the best.
Severe varus in running posture.
2.
Excessive friction between the iliotibial tract and the lateral epicondyle of the femur leads to ligament or bursitis.
Inappropriate shoes.
Treatment of running knee: 1 Stop running and take nonsteroidal anti-inflammatory drugs for 5-7 days, such as ibuprofen, Votalin, kefulan, Mobico, etc.
Gradually start jogging again.
Hip abduction reduces strength.
When the pain is relieved, stretch the quadriceps femoris.
Each stretch lasts for 30 seconds, slowly relax, repeat 2 groups, three times a day 2 Take a glass bead or golf ball on the sole of your foot and roll it back and forth.
Keep shoulders relaxed, feet shoulder width apart and about 30cm away from the wall.
4.
Avoid any load-bearing movement and put your feet as high as possible.
It refers to the sports injury caused by the excessive use of the tibia and the connecting tissue between the muscle and the tibia, a kind of pain caused by the tear of the tibial muscle..
When you exercise too much again, the plantar fascia will be pulled more and more, and the symptoms will reappear.
Preventive measures: 1 Pay attention to stretching gastrocnemius and soleus before and after running.
Overtraining.
Because the plantar fascia no longer bears weight when sleeping, it is in a relatively shortened state.
3.
Soleus muscle: the flat muscle of the lower leg under the gastrocnemius, starting from the back of the upper end of the tibia and fibula.
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Apply ice around the plantar aponeurosis – apply ice every 2 hours for 10 minutes in order to alleviate the aggravation of inflammation.
The quadriceps femoris assists in the movement of the kneecap.
Symptom inducement: 1 Plantar aponeurosis is impacted or squeezed by external force for a long time.
High arch and rigid foot.
If there is only slight pain, slow down, reduce the amount of training, and carry out a 5-7-day treatment process of taking non steroidal anti-inflammatory drugs, such as ibuprofen, Votalin, kefulan, Mobico, etc.
Start with the big toe, roll back and forth, and then repeat this movement for each toe, which can effectively release the pressure on the sole of the foot and make you feel relaxed.
When the knee is bent 20-30 degrees, the pain is obvious; 3.
It is named soleus muscle because it looks like a soleus.
Don’t be afraid even if it happens.
What we need to do is to prevent the damage before it happens.
3.
If the foot is varus, it will lead to internal rotation of the knee joint, which will cause excessive extension and tightening of the iliotibial tract.
Lean your back, shoulders and head against the wall, stand and look forward.
Don’t hide from the doctor! The four most common running injuries keep you away from injuries! Professional term gastrocnemius muscle: the two heads start from the inner and outer epicondyle of the femur respectively, the soleus muscle is in the deep surface of the gastrocnemius muscle, starts behind the upper ends of the tibia and fibula, the two muscles combine in the middle of the lower leg, move downward, and the strong Achilles tendon stops at the calcaneal tubercle.
No.3 definition of tibial stress syndrome: it refers to the compression syndrome on the inner side of the tibia.
The main symptoms are swelling and pain, and the knee can not bend flexibly and smoothly.
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Any sport will inevitably have injuries or sports injuries.
2.
Stretch for 30 seconds each time, slowly relax and repeat this exercise 2-3 times a day.
It is called triceps crus with gastrocnemius muscle.
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You can ease the pain by walking slowly or changing the pace of running, but it’s only temporary.
The most effective way is to fill a 500ml coke bottle with water, freeze it, and then roll the bottle back and forth on the soles of your feet.
Preventive measures: 1 Pay attention to stretching quadriceps femoris, hamstring, iliotibial band and gluteal muscle.
2.
Apply ice around the knee – apply ice every 2 hours for 10 minutes to alleviate the aggravation of inflammation.
Treatment: 1 Stop running immediately when there is severe pain in the soles and heels.
Avoid mountain running, cross-country running or road with slope or inclination.
In short, long-term overload exercise of plantar muscle tissue causes local muscle strain and local plantar pain.
4.
It is recommended to choose control running shoes.
PS: all the above recovery usually lasts for 6-8 weeks.
Symptoms: the most obvious symptom is severe pain in the soles and heels, especially in the first step after getting up in the morning and before running.
Place a roll of pillow or ball between your knees.
When the plantar fibrous tissue is under great pressure, the plantar aponeurosis is is excessively stretched or even torn, resulting in inflammation of the surrounding fascia tissue.
How to rehabilitation training: 1 Put the pillow under your knee, tighten your quadriceps, lift your feet and swing your knees up and down 20 times.
2.
No.2 definition of running knee (iliotibial tract syndrome): an injury that often occurs in cycling, long-distance running or race walking.
Keep your head close to the wall, squat down slowly and squeeze the roll pillow or ball at the same time.
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3.
use mountain chrysanthemum oil or anti-inflammatory gel to smear near the knees, stretching 2-3 times a day.
Hold for 10 seconds, slowly stand back to the original position and repeat 20 times.
4.
Correct excessive varus of the foot.
Overtraining.
Incorrect running habits, running posture or excessive fatigue will also lead to some injuries or discomfort.
Symptoms: 1 Running uphill and downhill or climbing stairs for a long time, causing severe pain in the knee; 2.
Muscle imbalance – if between quadriceps femoris, hamstring and iliotibial tract.
Before running, pay attention to stretching quadriceps femoris, hamstring, iliotibial band and gluteus.
Therefore, when getting out of bed and stepping on the ground in the morning, it will produce greater and faster traction on the plantar fascia, which will cause pain.
use mountain chrysanthemum oil or anti-inflammatory gel to smear on the heel of the sole, stretching with your hands to relax the muscles thoroughly.
PS: the whole rehabilitation process takes 4-6 weeks.
Squat until the thigh is parallel to the ground (knee joint is about 90 degrees).
3.
No.1 definition of plantar cervicitis: inflammation caused by plantar aponeurosis.
Make sure your knees are squeezing the pillow or ball throughout the activity.
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