Running in early spring is prone to sports injuries.
Due to external factors such as insufficient sunshine in winter, cold climate, relatively simple diet structure, and self-factors such as slow metabolism and insufficient activity, it is easy to cause calcium deficiency in human body. In early spring, these situations have not been alleviated. Therefore, during this period, people's bones are fragile and have poor self-repair ability.
However, lack of exercise will also reduce the relative activity and flexibility of the joints between bones. In addition, the cold will make the outdoor road harder, and the reaction force between the ground and the feet and legs is greater and more direct when running.
So running at this time, if you run too much and don't pay attention, may cause damage to bones and joints, strain, sprain, and even fractures.
First, fall injury
Cold can inhibit the excitability of human cerebral cortex, affect the normal operation of neural reflex arc to some extent, and reduce the flexibility, responsiveness and sense of balance of the body.
In addition, some areas are affected by the replacement of cold and hot air currents, and it is rainy and humid, and outdoor roads are usually slippery.
In this case, if a runner is a little careless when running, he may fall and get hurt. Minor falls and skin abrasions are relatively easy to handle, but it is very troublesome if it is a trauma such as a fracture.
Second, respiratory diseases &; catch a cold and have a fever
The existence of cold air has always been a big threat to respiratory health. Even if the temperature rises in early spring, the air is no longer as bad as in winter, but the early spring breeze is strong, and if you inhale too much low-temperature air during running, it will also cause respiratory and lung diseases. Especially in some cities in the north of China, sandstorms are serious, which will greatly increase the risk of respiratory tract diseases of runners who are trained outdoors.
In addition to respiratory diseases, colds and fever are also hard to prevent. Compared with the dry and cold in winter, runners are more likely to get hot and sweat when running in early spring. At this time, if you are eager to take off your coat or be taken care of by the strong wind, you will easily catch a cold and have a fever due to the attack of cold.
Third, the old injury recurred.
In addition to increasing new injuries, early spring is also the peak period for the recurrence of old injuries.
Because the intersection of cold and warm air currents not only makes the weather hot and cold, but also makes the human body "cloudy and sunny". In addition, the metabolic cycle of the human body is weakened in winter, and various physical functions such as self-repair are relatively weak. At this time, runners who have been seriously injured or are recovering need to be careful, because a little carelessness may allow old injuries to take advantage of it.
Fourth, how to effectively avoid the occurrence of injuries.
Although late winter and early spring are frequent periods of injuries, these injuries are not inevitable. As long as you are fully prepared, you can say goodbye to the injury!
1, state recovery: Before starting high-intensity running training, it is best to spend 1~2 weeks on some low-intensity recovery training to improve your physical condition.
2. Full warm-up: Warm-up exercise before running 10~20min can effectively exercise muscles and bones, improve body temperature, blood circulation and metabolic rate, and make the body enter the exercise state faster.
3, protection and warmth: preparing suitable windproof, moisture-proof, cold-proof and sand-proof equipment for yourself is an important step before starting running; Don't take it lightly during and after running, be sure to keep warm; In addition, if important parts such as knees and ankles are in poor condition or have old injuries, you can wear some protective equipment.
4. Control intensity: Make a scientific running plan and control speed, intensity and running amount. The suggested speed is 7 ~ 8 minutes/km, and the intensity position is moderate. The running amount in a single day is 2~5km less than that in hot days.
5. Time and place: the training time is chosen at noon or afternoon when the daily temperature is high; Choose a venue that is more suitable for running training, and avoid running in windy, dusty, rugged or hard and slippery places.
6. Concentration: Keep concentration during running to avoid falls, sprains and other injuries caused by trance.
7. Pay attention to the heart rate: pay attention to the heart rate and breathing state during running and adjust the speed at any time. Generally, it is advisable to keep the heart rate below 80% of the maximum heart rate.
8. Treatment of injuries: Even if the injuries may not happen, we should prepare appropriate emergency treatment items for the injuries in early spring, just in case.
These exercise methods may be effective, but there is also the problem of overtraining. Excessive exercise during the day can cause temporary pain. Maintaining this intensity for a long time will lead to overtraining syndrome (OTS), which will lead to a series of problems (see "Metabolic damage caused by overtraining" and "Symptoms and effects of overtraining syndrome" below). Teaching your clients alternative recovery methods can help them keep training and reduce the risk of overtraining.
This means teaching them full recovery-the best hydration, proper nutrition, increased blood circulation and healthy sleep patterns-to help them recover. By choosing the best recovery strategy for each customer's needs, you can stand out as a knowledgeable fitness expert and know the importance of what happens after people leave the gym. This is good for your business and your customers.
Brief introduction of verb (verb's abbreviation) recycling principle;
Exercise "destroys" the muscles, bones, heart, lungs and endocrine system of the body, which needs to trigger healing and adaptation during recovery. Although exercise is good for health, each kind of training will cause different damage. For example, resistance training can improve functional strength, but it can also produce mechanical force to tear muscles and connective tissue. On the other hand, running pumps important oxygen and nutrients into working muscles and discharges harmful metabolic by-products, but it also puts pressure on the heart, lungs, muscles and joints.
Like many kinds of sports, running will also produce mechanical stress from many directions: top-down gravity and bottom-up ground reaction. Exercise like yoga has different pressures on joints and muscles, because practitioners need to complete a series of movements and postures.
Recovery can be a few minutes between weightlifting training groups or a few days between high-intensity training. Either way, the pause between two exercises will trigger a series of processes, making recovery as valuable as exercise itself.
Six or eight alternative sports recovery techniques:
Many coaches are helping clients to speed up their recovery through methods such as relaxing muscle fascia with foam shaft, nutritional opportunities and good sleep and health care. These methods are particularly effective for customers who are keen on intensive training (and are likely to do too much).
Although these technologies have been proved by practice to be economical and convenient, the growing enthusiasm for strenuous exercise has also aroused people's growing interest in alternative recovery technologies. Let's look at eight of them. (Note that some may have a large number of peer-reviewed studies to prove their benefits, while others are based on anecdotal evidence. It is very important to know the difference between them. )
1. Cryotherapy Warehouse Therapy
Cryotherapy can promote recovery by increasing blood circulation.
Ice bath promotes recovery by increasing blood circulation, but some people don't want to spend up to 20 minutes in ice water to get this benefit. Another option is to visit the cryotherapy freezer, which can quickly reduce the temperature to a very low level.
One theory is that cold will impact the body system, make blood flow to the center of the body and protect important organs. Eliminating cold can make blood flow back to limbs and provide oxygen and nutrition for tissue repair. The second theory holds that rapid freezing will cause the sympathetic nervous system to release adrenaline and cortisol, thus promoting blood circulation and helping to eliminate metabolic by-products (Haus Wirth &; Mujika 20 13).
Compress clothes
Wearing compression suits before and after strenuous exercise is a relatively new strategy, which can reduce the time required for optimal recovery. Theoretically, the pressure brought by tights can promote blood circulation, thus helping to remove metabolic by-products from muscles, promoting the flow of oxygenated blood, and helping to repair and rebuild tissues.
Compression suits can also increase tissue temperature and relieve pain. Although there are various studies on the effectiveness of compressed clothing, there is no overwhelming conclusive evidence to support or oppose it. A study found that there was no significant difference in sports performance whether wearing tights or not (Duffield et al. 2008). However, recent studies have found that wearing this kind of clothes during and after exercise will lead to small to moderate differences in sports performance and recovery.
3. Cupping
Supporters of cupping claim that cupping can increase local blood circulation and produce anti-inflammatory reaction.
Cupping is a Chinese medicine therapy. A small glass or bowl is placed directly on the body, which directly attracts the skin and subcutaneous tissue. Supporters claim that pressure from vacuum will increase local blood circulation and produce anti-inflammatory reaction, both of which can promote healing, which is very important for recovery (Weinberg 20 16).
This kind of pressure may make people uncomfortable, and this kind of therapy will cause a big round scar, just like what American swimmer michael phelps saw at the 20 16 Olympic Games.
4. Cannabinoid-related products
Endogenous cannabinoids are lipid molecules that can be produced by physical exercise. Because they can reduce pain and promote euphoria, people suspect that endogenous cannabinoids are part of the reason why people often experience excitement after exercise (Tantimonaco et al. 20 14).
Cannabinoid system helps to regulate internal balance, affecting appetite, mood, hormones, sleep, immune function and pain. Cannabidiol (CBD) is a non-psychoactive component in cannabis (Pagotto et al., 2006), which can reduce inflammation after exercise and promote sleep by inhibiting the production of cytokines. The sale of CBD is not restricted because it has nothing to do with tetrahydrocannabinol (THC), which is a psychoactive substance released when smoking marijuana.
Many companies selling products containing CBD say that it can relieve pain and inflammation, thus promoting recovery. Anecdotal evidence from enthusiastic users shows that it may be beneficial, but the research supporting these claims is very limited.
5. Infrared sauna
Infrared sauna promotes recovery by raising tissue temperature.
Unlike the traditional sauna which uses rock or metal heating elements, infrared sauna is heated by electromagnetic lamp (Haus with &: Mujika 20 13). Infrared sauna can increase the tissue temperature, thus increasing blood circulation and promoting recovery. Part of the heat generated by infrared rays can be absorbed by molecules. Because heat can directly affect cells, infrared sauna is carried out at a lower temperature, which brings a more comfortable and beneficial experience.
6. Underwater water tank
The water pressure during soaking can promote blood to flow back to the heart.
As a recovery form, water tank immersion is being widely popularized. Although immersion training may prove beneficial, the related equipment may be expensive and difficult to use for ordinary exercisers.
The principle of immersion training is that water pressure is higher than air pressure, which can promote blood to return to the heart and support liquid exchange between capillaries and muscle tissue. Alternate soaking in hot water and cold water can promote blood circulation by dilating and contracting blood vessels, but again, this method may not be an easy recovery option.
7. Fascia gun
Brian Bettendorf, a San Francisco sports physiologist who works with a company that produces fascia guns, said that applying rapid pressure to muscle tissue can bring many benefits, including increasing blood circulation, decomposing collagen fibers, reducing muscle tension and promoting local recovery. "Vibration training usually has a variety of neurophysiological effects, including minimizing pain and reducing nerve drive in muscle fibers so that they can be prolonged." He said, "the impact gun allows the user to apply vibration where it can produce the greatest effect."
Fascia guns are getting cheaper and easier to buy, which makes them popular recovery tools. A study on the benefits of vibration training —— A literature review found that standing on the vibration platform can bring significant strength increase (marin &; Rhea 20 10). It can be inferred that local vibration stimulation can also provide similar benefits, but more research is needed to support this hypothesis.
Pickle juice
Losing sodium through sweat will reduce sports performance. Sports drinks provide sodium, which can help muscle cells absorb water more effectively, but also contain high-calorie glucose. Recently, athletes began to use water from bottles containing pickles, cherries or beets. The idea is that the high sodium content in this water can be used to promote recovery by accelerating hydration.