Running, the most common and most intimate sport. The purpose of many people running is not to keep fit, but to lose weight, they all think that as long as you exercise your body or body, you will definitely get better.
However, the exercise is also stressful, the movement is not standard, the force is not in place, not only the exercise effect is not good, but also easy to cause damage, running is no exception.
A few days ago, there was news. The report was that "Men insisted on running for 15 years at night, at least 5 kilometers at a time! But almost can't walk?" The news came out and immediately aroused the attention of the majority of runners.
The protagonist of the news is Mr. Chen. He is of medium build, dressed in black sports and casual wear, looks like a healthy sun, and is highly recognizable among a group of patients waiting for treatment.
He said: "I like sports, I have to do it every day, but I can't exercise every day according to the time allowance. But the night run has been insisted for 15 years, guaranteed more than three times a week, and at least 5 kilometers at a time, often running in one breath. 10 kilometers also feels awkward, when the night is quiet, a person sweats around the community, the feeling is particularly enjoyable." Said, his expression of flying eyes suddenly gloomy.
His wife told reporters: "Running is his favorite sport. Last year, Hang Ma went and ran for half a horse. Originally, I wanted to try the whole horse this year. But I had a problem with my leg. I couldn’t eat it when I ran for 1 kilometer. The doctor said that the bone of the hip was brutally worn and could not be run any longer. If he did not pay attention to the deterioration, he would have difficulty walking. The only way out was to perform artificial joint replacement. ""
Mr. Chen is only 40 years old. When he is young and strong, if he is inconvenient, it will have a great impact on his future work and life. It can be seen that if you don't run well, you might as well not run. If you want to run and exercise, you first need to learn how to run to avoid injuries.
So, what should you pay attention to when avoiding running injuries?
1
Don't always run on hard ground
The site is hard and the elasticity is poor. Running on such a ground will increase the load on the lower limb joints. Therefore, when running, try to choose a softer and more flexible ground. If conditions are not allowed, it is best to use a treadmill instead. Reduce the load on the lower limb joints and protect the knee joint.
2
Running outdoors to avoid running downhill
Frequent running downhill has a great impact on the knee, and the damage will be very large, so try to avoid running downhill. Even if you run downhill, you should pay attention to the speed to slow down and the stride to be smaller.
3
Strengthen the exercise of the muscles around the knee joint
Regularly exercise lower limbs, such as strengthening the strength of the quadriceps, inner thigh and lateral muscles, and often stretching the leg muscles, effectively protecting the knees and enhancing knee stability. And exercise the calf and knee for a long time, and increase the strength, but also improve endurance.
4
Warming up before running is very important
Pre-run preparation is very important. Warming up before the high-intensity training can make the joints have a certain adaptation process, which can make the muscles “preheatâ€, which not only can run better, but also effectively reduce or even avoid sports injuries. .
5
Running posture is correct
The correct posture of running has been introduced in the previous tweets, so it will not be repeated here, but the importance of correct posture must be remembered, which is the premise of healthy running.
6
Don't force yourself
If you have joint pain or dizziness, such as discomfort during running, you must not insist on sticking to yourself. Although it is very respectable, it is unreasonable to sacrifice your health.
7
Uncomfortable knee after running - ice
There is bruising after running, the skin color changes due to the rupture of the subcutaneous blood vessels, and sometimes there are small bumps. Most bruises do not require treatment. Applying ice to the affected area for about 10 minutes will prevent the swelling of the bruises. It is recommended to use ice peas because the ice peas will not be linked and can be in full contact with the affected area.
8
Don't do it immediately after running
Do not sit or lie down immediately after running. You can choose to walk for 10 minutes or do some stretching to make the blood flow more smoothly and avoid the damage caused by joint blockage.
9
Excessive weight or early weight loss is not recommended for running
Items such as overweight and jumping are easy to increase the joint load, and it is easy to cause the knee to vibrate during running, causing injury! Therefore, it is recommended to start from the fast walk, feel relaxed and stress-free, then jog, and then run quickly, step by step.
10
Take precautions
Prepare some commonly used ointments so that they can be applied in time after injury or bumping to prevent more serious problems, such as strong bone cream and bunfen gel.
Although it is better not to run than to run, but you can't do it because of squandering food, master some simple techniques, you will run farther and run healthier!
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