Running is very hurt? Listen to 16 recommendations of rehabilitation doctors

Content Instruction Expert: Wang Lian, Rehabilitation Doctor, China-Japan Friendship Hospital

Basic actions

1, most people can take foot in the way, from the arch to cushion the shock, reduce the pressure on the knee joint. But for junior runners, or runners who are heavier, they can start with a jogging on the tiptoes. In this way, by increasing the foot arch cushion and increasing the arch support force, the impact on the knee joint can be reduced and the knee joint injury can be prevented. Afterwards, you can gradually begin to master the correct way of running, that is, the "heel-total-foot-toe" approach.

2. When running, the ankle joint should be controlled. Do not deliberately raise the toes and the forefoot, nor do you need to use force. You only need to maintain the ankle to maintain a certain degree of tension and avoid an ankle sprain.

3, runners, the pace should not be too large to prevent the knee joints in the stride, but also lead to ligament injury. Try to choose the straight track or the outer ring of the playground, which can reduce the unequal force inside and outside the knee joint, and the joint damage caused by uneven weight of the legs.

4, tighten the hips, hip joints swing back and forth to avoid excessive pelvic anteversion, so that the center of gravity does not go too far forward, reduce the force of the ground on the pelvis, protect the pelvis and lumbar. Make sure the hip joint swings back and forth to reduce the impact of ground reaction forces on the pelvis.

5, slightly abdomen, the feeling of abdominal muscles to rely on the spine, as far as possible the use of regular, deep abdominal breathing.

6, the waist to relax, the upper body to drive the arms forward and back the direction of natural swing, arms close to the trunk, elbow bent, half-fisted fist, do not deliberately force the total swing arm. Excessively raising the arm by swinging your arms too hard increases the burden on the heart.

7. Relax your neck, keep your head upright, and always face forward. Slightly lower your head to rest your jaw and try to shut up and use your nose to breathe. The eyes look 7 to 10 meters in front of you.

basic requirements

8, breathing as much as possible using nasal breathing, if the feeling of breathing can be used to "nose suction mouth call." The advantage of nasal breathing is that it can moisten the air through the nose and prevent dry air from entering the lungs causing discomfort. It also prevents air from entering the stomach, causing flatulence. The runner can slow down the running speed, use the tip of the tongue against the incisor to avoid breathing. At the same time, abdominal breathing should be used as far as possible. Chest breathing will increase the movement of the scapular belt, causing strain on the shoulder joints and fatigue.

9. When running, the speed is not important, the distance is not important, and the important thing is time. Only by adhering to a certain period of time can the cardiopulmonary function and muscular endurance be improved. The runners need to choose the running time according to their own situation. They can start from five minutes first, add one or two minutes per week according to the situation, and can run for one hour in one year. To control the running speed, the ideal state is to speak smoothly during running. If you run out of breath, you will have too much anaerobic exercise in your muscles, which will cause accumulation of lactic acid, which will cause your body to feel pain and fatigue. It may also lead to bad breath, which is not worth the candle.

equipment

10, it is recommended to wear tights, in addition to increasing muscle tension, the most important thing is to avoid the muscle and bone separation caused by running. Especially in the early stage of running, people with large body weight and long-term inactivity do not have enough strength in the calf ligaments, and the ankle can not withstand sudden sudden increase in force. It is easy to cause misalignment of the proximal humerus joint.

11, running shoes selection is very important, we must choose to support the arch of running shoes. When the plantar fascia and the tenacity of the tendon are not strong enough, a pair of running shoes with both elasticity and supporting ability is the most important protection of the arch. When the running shoe is selected, the heel is pressed against the upper, and the hallux is kept at a distance from the tip of the shoe. The width of the forefoot is suitable. When the shoe is placed on the ground, the tip of the shoe should slightly tilt about two horizontal fingers (width of both the index finger and the middle finger together) to ensure that the toes relax during exercise.

12. It is recommended to wear a towel-type wristband on the wrist, which can be wiped off at any time, or wearing a headband, which can also prevent sweat from flowing into the eyes and causing discomfort.

13. Run as early as possible to select rhythmic running music to eliminate boring feelings.

With training

15, after running should be fully stretched to eliminate the lactic acid produced by muscle movement, but also to make the muscles elongated, forming a better line.

16, suitable muscle strength training, such as squats, sit-ups, push-ups, etc. should also be combined with running. Muscle strength training not only increases the strength of muscles, but also strengthens the connection between nerves and muscles, and makes the body more coordinated, helping runners find the right way for them to run as soon as possible.