Ankle pain inside: uneven road surface is more likely to cause sprain when running. Ankle pain in front: the pain easily caused when you barely practice running with your hands on the ground. First of all, overweight runners will not only cause certain injuries to ankles and toes, but also directly cause certain injuries to knees. Overweight runners should give priority to a pair of running shoes with good cushioning effect before choosing to run. Secondly, according to the excellent black marathon runners' running technical movements in the network video, we should learn and imitate the training, and establish the correct running technical movements in our minds as soon as possible. Third, strictly control your mouth to lose weight.
In addition, experience fast walking first, and experience and establish reasonable running technical movements from fast walking, which can consume energy and reduce fat at the same time. I suggest you go for a brisk walk and jog in three months. Jogging is faster than walking. I suggest you run on the ground with your front feet! Second, if your running skills are defective, learn more from online videos, and then slowly experience and establish the correct running skills at a speed of 7-8 per kilometer. Stop running quickly, recover actively, find out the reason, and then run in the right way. Improper running posture here, we mainly say that running is a way to land. We can observe the soles of our feet and find that the middle part is usually wide and thick, which can be described as small at both ends and wide in the middle. Proper running and landing also requires this part to land first. The biggest advantage of landing the foot first is that it can effectively solve the downward pressure of the body's center of gravity and reduce the gravity borne by the whole foot. In sprint competition, athletes can get good results by touching their toes. For more people, down-to-earth is the right way.
However, during running, we sometimes let our feet touch the ground. Due to our habits and road conditions, our bodies put a lot of pressure on our heels, which can cause ankle pain. If you continue running before recovery, it is easy to aggravate the injury, which is not the case now. So be sure to stop running quickly and don't put too much pressure on your ankles. Try to walk as little as possible, rotate frequently and massage your ankles. If there is pain, in addition to finding the cause, we should also pay attention to maintenance. You can massage yourself, soak your feet in hot water and apply a hot towel. Generally, the pain will be relieved after two or three days. In addition, you must fully warm up before running. If you lack exercise in the early stage, don't suddenly increase the intensity of exercise and increase your tolerance. Normal fitness is gradual. With the foundation of exercise, it is good to increase the breakthrough of exercise intensity. If there is no redness, it will usually recover in a week or so.