Walking has become the favorite exercise for most people!

But even simple running, the wrong method may endanger health!

Ms. Shen from Yangzhou is 35 years old this year. She was worried about her increasingly fat figure and decided to lose weight. Like many people, a pair of headphones and a step-counting app, Ms. Shen opened her arms and ran away every day when she was free.

5,000, 6,000 ... 20,000 steps, Ms. Shen walked more and more, lost weight and increased her enthusiasm. As long as it's not urgent, she will walk there.

Until a month ago, Ms. Shen found a dull pain in her heel, and then she felt distressed when she left. Finally, she couldn't even walk.

Ms. Shen went to the hospital, and the doctor said it was "heel pain". There are no symptoms in the appearance of this disease, but the bones, joints, capsules and fascia of the heel have changed, so it will cause pain.

Which groups of people are prone to "heel pain"

The occurrence of heel pain is closely related to bone strain and degeneration. After suffering from "heel pain", I can't walk for a long time, and I don't have to think about traveling. In retrospect, Ms. Shen used to run in the circle of friends every day. Now it is difficult to run from home to the door of the community.

Zhu Jiankui, an attending physician in orthopedics at the Municipal Hospital of Traditional Chinese Medicine, said that "heel pain" mostly occurs in athletes and people who often stand and walk.

Fat people are also prone to' heel pain' because of overload. In addition, after years of walking loss, there are more elderly patients in their sixties and seventies.

In addition, people with flat feet are prone to heel pain.

Avoid standing for a long time or walking excessively.

How to make the heel no longer hurt, two experts suggested that in the acute attack period, regular bed rest is beneficial to relieve symptoms. "In addition, Chinese medicine soaking feet and small needle knife treatment can diminish inflammation and relieve pain."

In normal life, experts also have some suggestions, such as:

1

Pad the heels, or buy a pair of shoes with slightly higher heels.

2

Put a soft insole in your shoes. Usually pay attention to keep your heels warm, wear warm shoes and multiple pairs of socks.

three

Avoid standing for a long time or walking excessively, and sit for a while after standing for a long time. Zhu Jiankui said: "This article is very important and is the main cause of heel pain."

four

You can soak your feet with warm water before going to bed, or you can hot compress your feet.

These people are not suitable for the fitness method of "walking ten thousand steps a day"

● Diabetic patients;

● Patients with cardiovascular diseases

People with joint diseases

For people who are not suitable for walking, sports such as Tai Chi and swimming can be done.

The common characteristics of these exercises are slow rhythm, low joint pressure and low cardiovascular load. By stretching limbs and muscles, you can achieve the same or even better effect as walking.

Walk fast and have the right posture.

Experts remind that although walking fast has many benefits, it also needs to have a correct posture.

Speed: per minute 120~ 140 steps/treadmill speed is about 6.

Intensity: Breathing and heartbeat are accelerated, a little breathless but still able to speak.

Time: more than 30 minutes each time, and more than 150 minutes per week. The effect of reducing fat and throwing meat is better.

When walking fast, the eyes of the upper body naturally look straight ahead, the upper body is straight, don't lean forward or hunch over, relax the shoulders naturally and tuck in the abdomen. Make a fist with your hands gently, bend your arms and swing back with your steps. Swing arm can not only increase the intensity of exercise, but also effectively drive the rhythm of the whole body.

Step as far as possible in the lower body (but not too deliberately), and feel that the hip muscles are also affected. When stepping out, the heel touches the ground first, and then the center of gravity moves to the sole of the foot.

Middle hexagon dividing line

Bian Xiao summed up five very healthy exercise methods to ensure that you can achieve unexpected results.

The first kind: sports in life.

Times: Several times a day.

Time: accumulated more than 30 minutes every day.

Strength: moderate.

Such activities mainly include walking, climbing stairs, cycling to work, gardening, housework, shopping, shopping and so on. Among them, walking, cycling and gardening are the best. If you don't have a chance to do gardening, you can walk and ride more, preferably for more than 30 minutes at a time. In housework, cleaning windows, mopping the floor and washing clothes can all have a good exercise effect.

The second type: stretching exercise

Times: 5-7 times a week.

Time: 6- 10 movements, each lasting 30 seconds.

Strength: Stretch to feel tight. This kind of exercise mainly includes yoga, stretching, aerobics and so on. Office workers should stretch their shoulders, neck and back more, such as "climbing the wall" by standing by the wall and stretching their hands up along the wall; Hold your hands behind your back and stretch your back; Put your hands above your head, bend back and stretch your abdomen.

The third kind? Aerobic exercise and leisure exercise

Times: 3-5 times a week. Time: more than 20 minutes each time.

Strength: medium to high. Aerobic exercise includes jogging, cycling, swimming, mountain climbing, aerobic dance, aerobics and so on. Leisure sports include tennis, basketball, golf and other ball games. Heavier people can choose to swim first to reduce joint load.

The fourth kind: muscle movement

Times: 2-3 times a week. Time: every 10 action is 1 group, and do 1-3 groups.

Strength: slightly more than muscle load. Including weight training, sit-ups, push-ups, tension bands, etc. Muscle strength training is most easily overlooked in daily life. Aerobic exercise has little effect on muscles, so we should take time out for special strength training every week. Suitable for daily training are sit-ups, sit-ups (first do a push-up, then close your legs, stand up and repeat the above actions), and you can also do some dumbbell upper limb weight-bearing exercises.

Fifth: static activities

Do not exceed 60 minutes. Such activities include watching TV, playing computer and working. Although sitting consumes energy, the amount is very small. It is best to sit 1 hour and get up and exercise. For example, office workers can stipulate to stand for 3 minutes or do a set of stretching exercises after coming back from the toilet.