In fact, some people have never been injured after running all their lives, and some people have been injured after running for a month or even a week. Why is this? !
In fact, these injuries are caused by some mistakes in running. Did you notice these details during your running? Some sports medicine rehabilitation experts have summarized several common mistakes, which are worthy of careful examination and reflection by runners.
1. Running shoes error: Running shoes are the most important sports equipment for running. If you wear these unsuitable or wrong shoes for a long time, you will not only experience the comfort of running, but also affect your running performance, and may also increase the chance of injury and cause sports injuries. Therefore, everyone should choose running shoes according to their foot type, running shoes function and running habits. For running, a pair of comfortable and wearable sports shoes suitable for your body shape and pace will provide better support and help during the exercise, making your running easier and less likely to get hurt.
Choose a place suitable for running and avoid running on too hard roads; In addition, under normal circumstances, a pair of shoes runs for 600 kilometers, and it is necessary to change new shoes. In other words, if you run 10 km three times a week, you should change your shoes for more than six months.
2. Running posture error: Although running is the most common exercise method, his requirements are not simple, so we must pay attention to the correct posture. However, if the running posture is not correct, it will not only fail to achieve the effect of fitness and shaping, but also may cause damage to muscles and joints, which will make the body run out of shape. This is because these people usually don't exercise or are overweight, their walking posture is incorrect when running, and the long-term running intensity is too high and excessive, which will cause the normal angle of joints to change, and the bones, muscles, ligaments and cartilage lack coordination and stability, leading to a sudden increase in local friction or traction of the knee joint, and the probability of joint injury naturally increases.
It is important to stick to the habit of running, but it is more important to master the correct posture. A good posture not only looks elegant and decent, but also is good for health. It not only makes you run more easily, lose weight more efficiently, but also is less likely to get hurt.
The correct formula of running posture: lean forward 3-5 degrees, with running buttocks as the core, patella midline to two toes, and feet on the knees.
3. Excessive exercise: Running is definitely not as fast as possible. Too much, too heavy and too fast will only lead to pain and injury. You must give your body enough time to adapt to the running environment and pressure. The average runner is not a professional athlete and does not need to pursue quantity deliberately. According to your age and physical condition, run reasonably and moderately to achieve the effect of keeping fit.
According to the latest scientific research, most people usually only need 2-3 times a week, 30 to 60 minutes each time, or 4- 10 kilometers, that's all. In addition, at the beginning, we should increase the amount of running in a planned way. It is a reliable choice to increase the weekly running amount by 10% compared with the previous week. If you suddenly increase the amount, your muscles and bones will be injured because you can't bear it.
4. Insufficient warm-up before running: Training without warm-up and stretching is incomplete training. If you neglect warm-up and stretching for a long time, it may be accompanied by perennial injuries.
Don't neglect warm-up and stretching when doing any training! Adequate warm-up and warm-up activities are the main means to ensure that muscles are not injured by exercise, so that muscles can be relaxed and stretched in advance, so that the body can quickly enter the state, reduce the damage of exercise to muscles, tendons and ligaments, increase the speed and strength of muscle contraction, improve the coordination ability of muscles in various tissues, and prevent various sports injuries.
Warm-up stretching before running mainly focuses on two aspects: opening joints and stretching muscles. For example, jogging 10 minutes and so on. You can also do some dynamic stretching, such as alternating your arms left and right and squatting.
5. Don't stretch after running: If you don't stretch after running for a long time, the muscle ductility will become smaller, which will not only affect the stride size, but also affect the running posture. For example, a lot of pain in the outer edge of the knee is caused by the tension of the outer thigh (iliotibial tract). Because the iliotibial tract is not well stretched, it is in a tight state for a long time, and the lateral edge of the knee joint is excessively stretched, causing pain. On the contrary, if you fully stretch the iliotibial tract, you can relieve and prevent knee pain.
Don't stop immediately after running. Why don't you walk 10 minutes, take a deep breath and give your body a buffer time? Then do some static stretching exercises, such as lunge leg press and lateral leg press. Fully stretch your muscles, ligaments and even fascia to recover from fatigue quickly. Neglect oneself
Good health: Many runners like to go beyond themselves and their limits. In order to achieve their goals, they often ignore the existing pain symptoms, which may cause irreparable physical harm. For example, a runner with a history of injury ignores his own history of injury, pays no attention to it, continues to ignore his illness, and carries out strenuous exercise with high load. There are also some heavy runners who lack transitional training and directly enter running training, which may easily lead to joint and muscle injuries. If there is any injury, please find a professional sports rehabilitation doctor to evaluate it as soon as possible, find the cause as soon as possible, and correct and treat it in time. If you ignore the injury and pain and continue running, it will often lead to more serious injuries. It will be difficult to cure it at that time, which will affect your health and running effect.