Various precautions for running

Various precautions for running

Running is a simple, effective and suitable for fitness exercises of all ages. However, if the method is used improperly, it will lead to sports injuries. The most common injury is tibial periostitis, especially in the early stages of long-distance running exercises. The characteristics of this injury are that the onset is slow and the symptoms gradually worsen. Therefore, it is easy to mix tibial periostitis with general leg muscle fatigue aches and be ignored.

The common areas of tibial periostitis are usually one-third of the lower part of the calf. They will feel pain when doing exercises such as lifting heels or hooking toes. When you touch the tibial surface or edge from top to bottom with your fingers, you will notice small granular substances or roughness. Once you find this situation, you should immediately reduce the running distance, or suspend running activities, and resume practice after the situation is found.

The main reason for tibial periostitis is that strong vibration and impact cause tearing of the tibial periostosis. In general The factors that cause tibial periosteum tear are as follows:

1. No preparation activities were done before running, or insufficient preparation activities were insufficient, especially in cold seasons;

2. The distance or time of running is too long, and the amount of exercise is too large, causing fatigue of the leg muscles;

3. During the running, the method of landing the two feet is incorrect or the feet are flat-bottomed.

4. Long-term running on hard ground (such as cement road surfaces, etc.) or uneven ground;

5. The distance of running is not fixed, and it is not regular at all times long and short;

6. The shoes are uncomfortable wearing, the thickness of the soles is different, or too thin.

In order to achieve fitness and avoid the occurrence of sports injuries, we should formulate corresponding measures based on the causes of the damage.

1. First of all, you should master the basic techniques and practice methods of running. When running, you should land easily and softly, and transition from the forefoot to the full foot to the ground and running forward.

2. We should strengthen the strength of the legs. and flexibility exercises, such as rope jumping, half-squat jumping, step running, weight-bearing heel lifting, static half-squat and other strength exercises.

3 You should pay attention to choosing a flat ground and soft texture for running exercises. Especially for those who are new to runners, you should pay attention.

4 You should choose sports shoes with appropriate size, soft and comfortable bottoms, and appropriate thickness to reduce the vibration and impact of the legs facing the ground.

5 The time, distance and intensity of running should be regular, and you should follow the principle of gradual progress and gradually add Long running distance and exercise volume.

6 Before and after running exercises, you should prepare and relax activities, pay attention to sufficient rest and appropriate nutrition to allow fast recovery of leg fatigue.

If calf tibial periosteitis has been caused for some reason during running, check and treat it in time. If there is no improvement for a long time, attention should be taken to prevent the injury from worsening and causing fatigue fractures. In the case of mild injuries, it can generally be cured by self-treatment. Specific treatment The treatment methods are as follows:

1　Adjust the amount of exercise and shorten the running distance. When the injury is not serious, there is no need to stop running exercises completely. It is advisable to not aggravate the original symptoms. Before practice, wrap the calf with elastic bandage or cloth belt and remove it after practice.

2 Wash the calf with hot water (water temperature is 37~38℃), or apply the injured part with a hot towel.

3　Release the calf high during rest to facilitate blood reflux, or push the calf muscles from bottom to top according to the direction of blood reflux to accelerate the recovery of the injury.

4　Sheat the hot and cold water method. Put the injured leg into the flowing cold water for 5 minutes, and then move it into the flowing hot water (37~38℃) for about 5 minutes. This repeatedly bathes and gradually shorten the bathing time in the cold and hot water, with a total time of 20~30 minutes. The cold and hot water bath method should be completed in cold water at the beginning and end to eliminate leg pain and swelling.

5　People with severe injuries should go to the hospital for treatment, such as acupuncture, physical therapy, local external application or injection of drugs.