Some people run to become healthier, some are to lose weight. Some were forced to participate by the girlfriend of Jiyou, and some were just to show a running results in the circle of friends.

Some people run to become healthier, some are to lose weight. Some of

are forced to participate by the girlfriend of the Jiyou girlfriend, and some are just to show a running results in the circle of friends.

, as the running time increases and speeds up, the running damage is getting closer and closer. According to statistics from Harvard University,

shows that the percentage of injuries per day is as high as 80%-85%.

has many reasons for us to hurt us. In fact, when we exercise, our body will be stimulated. It becomes more strong.

If the body repair ability and the degree of damage are equal, injuries will not occur. It is this exquisite balance that allows us to be more robust and get better results.

, not everyone can recover so well. For various reasons, there are always large and small injuries that trouble the sports.

today, let's take a look at the most common types of damage and treatment methods on those runners.

PHOTO VIA Runner's The main characteristic of the joint syndrome is the outside of the knee joint Pain. Pain usually worsens when going up and down.

诱因

• 骨骼结构缺陷
• 大腿肌无力
• 腿筋或跟腱绷得太紧
• 足支撑的位置不恰当
• 跑步姿势不正确
• 过度训练或过劳

Photo via Active.com

症状

• 活动时膝关节外侧Dark pain, burning sensation, or sharp knife -like pain
• pain can be local, but it usually radiates to the surroundings of the outside of the knee or upward to the outside of the thigh.
• may occur when you flex your knees or stretch your knees.
• usually has no edema
• . You can use the yoga roller at home to achieve this.
• massage Tibou: Lie on the roller sideways, let the roller located between the outside of the thigh and between the floor. Use weight to the outside of the thigh, from above the knee joint to the hip. Roll up and down, then change to the other side.

about knee problems. Interested friends can click the link below to view:

want to relieve running knee? Try these 4 groups of stretching exercises

runner's knee pad experience talk (multi -picture long text)

photo via news.wehefei.Com

Achilles tenditis is used to describe it described The term of the pain of Achilles tendon, this kind of Pain is mainly located in the back of the heel and calf.

Incentives of

• Excessive use of muscle
• muscle tight
• running posture incorrect (foot run)
• calf muscle strength Steady volume

PHOTO by Allef-Vinicius On 10 Pain gradually increases

Treatment

• Stretching muscles attached to the Achilles tendon is important to reduce tension. Open to help you maintain a balance and increase the amplitude of your body forward.
• 's forefoot against the wall, step on the heel on the ground, and keep your body stable with the legs behind. Grasp the door frame carefully and bend your right knee.
• tighten the abdomen and straight up. Your current posture is the initial posture. Keep your knees bent, and the legs and upper body are carefully tilted forward, stretching the muscles for 5 to 10 seconds, until the calves have a slight tingling sensation. Relax muscle for 5 to 10 seconds.
• stretch the legs to step on the wall carefully, trying to straighten the tip of the toes for 5 to 10 seconds to generate resistance. Relax muscle for 5 to 10 seconds.Keeping your knees bent, continue leaning forward with your legs and upper body to further stretch until you reach a new end point. Repeat the stretching action 2 to 3 times.

In fact, we have written a lot about Achilles tendinitis:

Sports injuries·Achilles tendonitis

Prevention and recovery of Achilles tendonitis

How to relieve Achilles tendinitis, which plagues most runners?

These 4 Achilles tendon stretching exercises will help you stay away from Achilles tendonitis

Photo via atlanticptcenter.com

Plantar fasciitis is a typical running injury and one of the most common causes of heel pain.

This is an inflammation of the plantar fascia, the connective tissue that runs from the heel along the bottom of the foot to the toes.

Causes

• Running distance is too long
• Foot structural factors problem
• Running road is rough

Symptoms

• Plantar pain, from heel to arch . The most common location of pain is 4 cm in front of the heel, which may be tender when pressed.
• The pain is often worst when you take your first steps in the morning, or after a long period of rest without weight on the foot. Gentle exercise will reduce the pain, but the pain will worsen as the foot is on the ground for a longer period of time.
• Sudden stretching of the bottom of the foot (such as walking up stairs or stepping on your toes) may make the pain worse.

illustration via healthcareguys.com

treatment

• Choose running shoes that have cushioning in the heel and good arch support. Don't wear old, worn-out shoes (especially sneakers) that may not provide good cushioning for your heels.
• Regular gentle stretching of the Achilles tendon and plantar fascia can help relieve symptoms. Use a foot roller to massage the soles of your feet to stretch and mobilize the plantar fascia.
• Your plantar fascia tends to shorten and tighten after you fall asleep (which is why the pain is often worst in the morning). The splint can be worn while sleeping to ensure continued stretching of the plantar fascia.

We have actually written a lot about plantar fasciitis. Interested friends can click on the link below to view:

How to run with plantar fasciitis?

Causes of plantar fasciitis

Plantar fasciitis causes 99% of runners to cry. How to relieve it?

For everything about plantar fasciitis, just read this article

Professional recovery from plantar fasciitis: helping you stay away from pain

There are many reasons for our injuries, both subjective and objective. But few runners will give up running, a healthy lifestyle, because of the risk of injury.

Action 2 in this picture is a demonstration of correct posture, while actions 1 and 3 are demonstrations of common errors.

There are many causes of injuries that we can control, such as wrong running posture. Wrong running posture will put extra pressure on your knees and calves with every step you take. In addition to pain, it will also make you run more tired, slower, and less efficiently. How does

improve running posture? It is the process of learning + practicing .

learning is the learning of theoretical knowledge. understands what kind of running posture is good, what kind of running posture is wrong, and the principles behind it, so that you can avoid being misled by the overwhelming false knowledge and get to the essence of running.

practice is training. uses a complete set of scientific training to improve the quality of all aspects of the body, and successfully has a body that can "run with good running posture", and allows the body to remember the feeling of running with correct running posture, so that the habit becomes natural.