Do you like running, race walking and other sports?

From 5000 meters to 65438+100000 meters healthy running, and then to half marathon, full marathon, orienteering, cross-country running and so on. Most runners have not been trained systematically, and blind pursuit of running quantity and pace in the short term will lead to ankle injury?

Ankle sprain is the most common orthopedic emergency in clinic. According to statistics, it can account for 10% of orthopedic emergencies and 40% of the total number of sports injuries. The risk factors of ankle sprain include: joint ligament relaxation, unsuitable shoes, uneven ground, ankle varus caused by external force, etc. The biggest risk factor is "ankle sprain".

How can we avoid twisting our feet?

The stability of ankle joint includes static stable structure (ligament) and dynamic stable structure (muscle), and it is also related to joint balance function, nerve reflex and other factors. How to avoid spraining ankle is a very complicated problem. Combined with the characteristics of sports injuries, the following aspects need special attention:

Choose the right sports ground and sports shoes;

There are many sudden stops, sharp turns, short sprints and direction changes in sports. If the sports ground is uneven and the sports shoes are not properly protected, it is easy to cause ankle sprain during sports. High-top sports shoes can protect the ankle relatively well, or using appropriate ankle braces can obviously improve the stability of the ankle.

Abide by the rules of sports and stay away from malicious fouls;

Sports rules are usually designed to better protect sports participants. It is an effective way to avoid active or passive ankle sprain to exercise reasonably within the scope permitted by the rules and stay away from malicious foulers.

Warm-up exercise cannot be saved;

Before exercise, fully exercise the muscles and joints of the whole body to achieve the effect of preheating, so as to improve the reaction speed of the body and avoid injury. Ankle joint is an important part of lower limb weight-bearing exercise, and it is also an important inducement of ankle sprain.

Moderate exercise intensity:

Obeying the law of exercise, fully understanding one's exercise ability and taking part in appropriate intensity exercise can avoid the body's overload exercise, reduce the exercise intensity of muscles and joints, and avoid unnecessary injuries.

Concentrate on exercise:

The body can't slack off on strenuous exercise. Especially in sports with more physical contact, such as playing basketball and football, inattention or physical fatigue will cause people's sports reaction to slow down, which is not enough to cope with complex sports scenes and may lead to accidents.

Do you have five major sports problems?

How is the runner's heel pain?

How to judge whether you are entangled in heel pain? Heel pain is generally manifested as:

1. Up and down or left and right heel pain or acupuncture pain.

2. It is inconvenient to walk.

3. It may be red and swollen or asymptomatic.

This is a disease caused by the pathological changes of the bones, tendons, synovial bursa and fascia of the heel. If you take a lateral X-ray, you can find bone spurs, but there is no necessary connection. Magnetic resonance imaging (MRI) can detect inflammatory lesions early and make the treatment more accurate.

2. Cold compress is safer after sports injury.

In the face of acute sports injury, you must apply cold compress and brake to rest.

Most people often choose to continue to exercise when they feel that their self-injury is not serious, which will aggravate the symptoms of injury. In addition, many people have a wrong understanding of the treatment after sports injuries, thinking that they should be hot compressed immediately after injuries. However, premature hot compress will aggravate internal swelling and bleeding, so cold compress is relatively safe.

3. The intensity of exercise is too great.

Generally speaking, after the age of 25, health begins to decline, as do the joints, muscles and ligaments of the human body.

Most athletes choose to retire at the age of 30 because their physical fitness has begun to decline. If you still do strenuous exercise, your body can't stand it and you are easy to get hurt.

Therefore, exercise should conform to the laws of nature and suit its own exercise mode and intensity in order to effectively prevent sports injuries.

4. What should I pay attention to when running with low arch or flat feet?

For people with low arch or flat feet, plantar fascia (a part of plantar aponeurosis) is more stressed than normal arch, which is prone to chronic fatigue injuries, such as plantar fasciitis and calcaneal traction injury. There are many ways to improve symptoms. Athletes themselves can take the following two ways:

1. Control the amount of exercise (varies from person to person).

2. For special insoles or running shoes, you can customize insoles or running shoes according to the stress analysis and three-dimensional test of each person's sole. Different brands may use different materials, but as long as the insole is comfortable and the foot is not easy to get hurt or tired when running, it is suitable for you.

5. When can I choose physical therapy after exercise?

Physical therapy can be divided into hyperthermia and non-hyperthermia. When the injury is serious, such as swelling, hyperthermia is not recommended. Hyperthermia will aggravate swelling just like hot compress. You can do calorie-free physical therapy, and it is recommended to go to a regular medical institution.

If there is no obvious sports injury and you just want to recover after exercise, physical therapy is not recommended. Therefore, it takes time to go to the hospital specially, and you can choose massage. If necessary, the buyer can use the physiotherapy instrument for daily health care and local treatment according to the painful parts. Physical therapy includes ultrasound, short wave and microwave. Which method should be used depends on individual circumstances.

In acute attack, it is not suitable for high frequency and thermal physical therapy. Generally, health care infrared rays and ultrasonic waves are more suitable to be done at home, but after all, they are physical therapy factors, and there will be some radiation and harm if they are too much. It is not recommended to do it often.

Finally!

And pre-running equipment ~

For a pair of comfortable shoes, look at your weight before buying shoes. The heavier friends had better start with a brisk walk and then prepare a pair of running shoes with better shock absorption. Pay attention to the activities before running and the stretching and running posture after running; Pay attention to safety when running, reflective tape and the like;

2. The armband is very useful, and it is convenient to install the mobile phone. If it's not too cumbersome, you can match it with a small wallet and put some things you need to carry with you, such as keys. If you are running in a gym or school playground with no or almost no traffic, you can choose sports headphones. The waterproof Bluetooth headset is preferred, which is not too heavy to wear comfortably. If you are on the side of the road or in the park, I personally suggest not to listen to songs while running, which is relatively unsafe;

3. About clothes. Let's talk about the outdoor situation first: short-sleeved shorts in summer, and fabrics that absorb sweat and dry quickly are ok; Add a coat with windproof fabric in spring and autumn, and friends who are afraid of cold can wear trousers; In winter, it is recommended to buy underwear with warm, sweat-absorbing and quick-drying functions, and windproof and breathable fabrics should be used outside coats and trousers. If you are afraid of cold hands, you can buy a pair of running gloves. As for indoors, short-sleeved shorts will be fine all year round.

At present, there are more and more smart wearable devices. Many smart watches/bracelets have functions such as step counting and heart rate monitoring. Through smart phones and related applications, you can better understand your physical condition during running. Of course, there are Bluetooth headsets, such as the OKSJ Bluetooth headset I wear when I run. A favorite sports App, the App is your most loyal recorder for every runner.