Correct the wrong running action

Prevention and treatment of common sports injuries

knee pain

The main cause of joint pain is that the body falls forward, that is, the stride is too large. This kind of early landing has two common different postures: straight leg knee joint landing in front of the body and knee joint landing in front of the body over-bending.

Both landing postures put excessive pressure on the knee joint and the tendons, cartilage and ligaments around the knee joint. When the landing leg lands in front of the body or the knee joint is tense, the landing leg can't absorb the impact force from the ground like a spring, which directly acts on the knee joint, but the human joint can't bear excessive impact and load, while the muscle can.

antidote

1. Do more exercises to lean forward and transition to running. Pay attention to pull your feet under your hips, land on your forefoot, and pay attention to the elasticity of your arch.

2. run 20~30 meters forward.

3. Repeat running for 3 ~ 5 times.

Pain of iliotibial tract

The pain of iliotibial tract is very similar to the pain of knee joint, and the causes of the two are also very similar, both of which fall to the ground first.

The main difference between the two is that the action that causes the pain of iliotibial tract is not only landing in front of the body, but also the landing point is too wide, which hinders the forward movement of the buttocks.

This way of landing makes your landing point outside the natural width of your hips, that is, the lateral distance between the landing points of your feet is too large, which is easy to cause excessive lateral movement of the external arch of your knee joint and your body.

Every time you land, your hips, that is, your body's center of gravity, will be forced to adjust to offset the excessive use of iliotibial tract caused by too long support time.

antidote

Do 5~ 10 groups of conversion support exercises during exercise, each group 10 times, and experience the forward movement of hips.

plantar fasciitis

Similarly, the ankle joint and foot landing in front of the body in a stiff or tense state is the most fundamental reason for the high incidence of sports injuries. The following are four kinds of exercises that lead to plantar fasciitis:

After the heel touches the ground, it will touch the ground in a positive posture (nothing inside, nothing outside), causing the foot to pat the ground and the foot to be nervous. Landing in the middle of the foot under tension. Take the initiative to land in a tense state, that is, keep the toes and soles tense and step down actively. The running shoes are so small that my feet are curled up.

antidote

1. Do three exercises respectively, namely, elastic standing posture, original running posture and key running posture.

2. Jump rope continuously 1 min, and gradually increase to 3 minutes. Pay attention to the rhythm of the movement and land on the ground with the sole of your foot.

External tibial forceps

The chief culprit of tibial external forceps is landing in front of the body. Landing in front of the body leads to an acute angle between the legs and the ground, rather than a right angle perpendicular to the ground, which is also the cause of stress fracture and fascial compartment syndrome.

When the landing leg is straight (the knee joint is locked), the impact force of landing in front of the body can shear the tibial stalk.

A joint in a relaxed state helps to receive and convert the impact force, but it can only bear the impact force when the joint is locked. Moreover, the vibration generated when the landing leg actively presses down on the ground will also cause the tibial periosteum to detach.

antidote

During exercise, do 10 group transformation support exercises, each group 10 times, with an interval of 30 seconds between groups. The purpose of the exercise is to cultivate the habit of landing on the buttocks and prevent the impact force from acting on the tibia.