In the past three years, many people who have never loved sports and sat in the office every day have begun to bask in their running achievements in the circle of friends. In Beijing, as long as the weather is good, you will see many runners in communities, parks and even on the roads. Go to various sports equipment supermarkets, and you will find that many people are concentrated in the running equipment area.

Yes, now "running" seems to have surpassed its sports nature, and more embodies a positive lifestyle and attitude towards life.

However, although running has many health benefits, it also has a high risk of injury. This is not alarmist, not only in China, but also in the world. For example:

# Here comes the truth #

Authoritative comprehensive data found that the most common running-related lower limb injuries mainly include the following:

(1) weight:

For those friends who want to lose weight by running, there is bad news:

So you're welcome to say that the heavier your friends are, the greater the significance of reading this article. . . . .

(2) Gender:

More studies have found that female runners have a higher risk of injury than men. For example:

In addition, many studies have found that the risk of running-related fatigue fractures in women is significantly higher than that in men, especially in women with low bone density, menstrual disorder and lack of diet.

(3) Training volume and changes

The longer the running mileage, the greater the risk of injury caused by running [9]. For example, according to several observational studies, training of 65 kilometers or more per week will significantly increase the risk of running-related injuries [9, 10].

The sudden change of training plan is also an important cause of running-related injuries. Some researches on recruits reported that sudden increase of training amount or change of training type (such as increasing mountain running) would increase the injury rate [1 1].

(4) Other factors:

Including stretching exercise, warm-up exercise, suitable running shoes, psychological factors and even nutritional factors.

We won't talk much about these theoretical things, and everyone is not interested. The following is mainly about how to prevent running-related lower limb injuries.

Look it up online and you will see various statements. Do you have any authoritative suggestions? I went to search, and there really is.

The latest authoritative clinical consultant specially gave 7 pieces of advice to runners. Personally, I think it is very good, so I recommend it to you, hoping to help you. Details are as follows:

(1) Novice runner:

For inexperienced runners, we should take the way of "running and walking" in the early stage to exercise and gradually increase the proportion of running time.

The total training time is no more than 20 minutes every day, and it is best to increase the training time by no more than 5 minutes every 2 weeks. Instead of running every day, it is better to train every other day, which can gradually improve aerobic fitness and musculoskeletal adaptability.

(2) Mileage and rest guide:

Unless you are a particularly good runner, it is recommended to limit the total mileage of running every week to 65km to reduce injuries. For "running more than 20km", it is best to do it every two weeks at most 1 time.

It is best to run for no more than 4-5 days per week. Rest at least 1 day, and arrange other sports 1-2 days. Runners can take part in 2-3 marathons at most every year.

(3) Warm-up exercise:

Before starting formal sports training, you need to warm up by dynamic warm-up or gentle jogging. Stretching before running doesn't seem to reduce injuries, but stretching after running or using other methods (such as yoga or pilates) can really improve strength and flexibility.

In addition, running on a treadmill or soft ground is beneficial to runners who are often injured. Older athletes can reduce the risk of injury by running on soft ground.

(4) Training methods:

Before joining speed training, runners need to have a good foundation of cardiopulmonary function. The total mileage of intermittent or repeated long-distance speed training for most runners should not exceed 5 kilometers. In addition, fast downhill running will increase the impact and injury risk and should be avoided.

(5) shoes:

Runners should choose running shoes that are extremely comfortable and fit (such as high arches).

There are three basic types of running shoes:

(6) Nutrition:

Runners should replenish enough water and increase their salt intake if they sweat a lot.

Taking carbohydrates and protein as soon as possible (about 30 minutes) after strenuous exercise will accelerate recovery.

The daily carbohydrate requirement of runners is 6- 10g/kg body weight.

The daily protein required by endurance athletes is 1.2- 1.7g/kg body weight. Eat enough healthy fat. Healthy fat can provide energy, essential fatty acids and fat-soluble vitamins, which should account for 20%-35% of total calorie intake.

Fully replenish water. Runners should drink water before, during and after exercise. A simple rule of thumb is to weigh yourself before and after running, and drink 450-675mL of water for every 0.5kg you lose during exercise. In long-distance exercise or strenuous exercise (such as marathon), it is also important to supplement electrolytes.

(7) Supplementary strength training:

Many long-term runners have weak hip flexors and hip abductors. Strengthening these muscles can reduce the risk of injury. In addition, the elasticity of achilles tendon decreases with age. Regular eccentric strength training of gastrocnemius complex may be helpful to prevent injury.

Running is really good for your health. Although long-distance running does have the risk of injury, especially for overweight people, middle-aged and elderly women, and special people with poor knees, we should not give up exercise because of choking on food.

This paper aims to remind everyone to know the risks and risk factors of running, and more importantly, "how to avoid risks correctly", which is also the responsibility of an orthopedic surgeon. If you think the article is helpful to you, you might as well forward it to help more people.

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