What are the disadvantages of long-term running? Five common lower limb injuries in running!

"3-2-1-Starting" Everyone is running, and the recent running style is the same. Stars lead everyone to run. Running is actually the movement of the body constantly hitting the ground. The faster the speed, the higher the air, and the longer the time, the greater the impact force on the body. If you run rashly, run rashly, which will cause movement damage to the knees and feet.

　　The ground reaction force generated by running on the ground is 3-5 times that of walking. Most of the injuries are strain. The tighter the lower limb muscles become, it will interfere with the movement function and mechanics of the big and thighs during running, and will also affect the posture of the pelvis, lower back and hips, which will reduce the efficiency of running and increase the chance of injury. If there is no proper rehabilitation and rest, the damage will be minimized. According to statistics, 50-70% The chance of recurrence, the following will introduce the five common lower limb sports injuries during running.

　　Because the ground impact force during running is uploaded from the soles of the feet, according to statistics, 75% of injuries occur in the knees or the following positions: knees: 25-30%, calf and tibials: 20%, iliotibial band (slim connective tissue connecting the hips and the outside of the knee): 10%, Achilles tendon: 8-10%, soles of the feet (such as plantar fasciitis): 10%.

　　Injury 1: When running, the muscles continue to exert force and contract, and the softness will become worse; the body continuously outputs energy, and the electrolytes inside the body will be consumed and lose their original balance. When there is an emergency, the runner needs more muscle strength, or the muscles are quickly pulled, which will produce Symptoms of cramps. Muscles that require strength in the lower limbs may occur, among which the calf muscles are the number one in cramps! This situation occurs during running. It is recommended to reduce the running speed, stretch the ribs on the side of the field until the pain is relieved. If there is a supply stand, it is necessary to replenish water or food immediately.

　　Injury 2: "Iliotibial Band Friction Syndrome (Runner's Knee)". The iliotibial Band is responsible for supporting the running. When contracting, it will cause back and forth changes in some positions as the knee bend angle, which is excessively frequent. If the bend straightens the knee or the iliotibial band becomes tighter, it will rub against the bones on the thigh. If the bone process is rubbed for a long time, heat will occur. Usually, there is a specific pain point on the outside of the knee. If this happens during running, it is recommended to shorten the distance of the step, reduce the time for one foot, and tap the outside of the thigh instead of the pain point, which will cause temporary pain. After the game or usually you need to relax the iliotibial band and train the gluteus muscles.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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The third harm: "Jumper's knee" is patellar femoral syndrome! It requires a lot of strength to lower the plate and thighs when running! Most runners have too developed muscles on the lateral thigh, causing the medial femoral muscle to be relatively weakened, and the patellar deviates from its original position, reducing the stability of the knee. Therefore, the thigh muscles need to grasp the front edge of the knee more forcefully than usual, causing tendonitis of the quadriceps femoris or inflammation of the synovial sac. The pain is directly below the knee. In order to avoid pain in the competition, it is recommended to use relevant protective gear or match the internal muscle patch and perform exercises on the lower inner disc.

　　Injury 4: "Anterior tibia" refers to the symptoms of injury in all directions of the tibia. It can be roughly divided into calf Anterior medial pressure syndrome, anterior tibial pain, lateral muscle latitude syndrome and tibial anterior muscle strain. Most anterior tibial pain is caused by exercise to increase the penetration of microvascular vessels, resulting in swelling and pressure between tissues, which in turn lead to ischemia of the affected area. In severe cases, it may even cause stress fractures. It is necessary to stop immediately during running. Stretching the calf muscles can help relieve pain. It is recommended to check whether running shoes provide sufficient support.

Injury 5: "Soth soles", the pain occurs in the soles of the fascia, The heel, Achilles tendon, and under the first toe. It is related to improper foot pressure during running. It is a cumulative injury. Even the patient's soles fat pad atrophy, causing the ground reaction force directly to act on the calves. In addition to appropriately pulling the calf and plantar fascia and training the small soles of the soles, it is more important to evaluate whether it is necessary to match the insoles, or even change the existing running posture, otherwise the soles pain will always occur in the running career.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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　　Li Chen, Du Jiang and other stars participated in the running style and shouted Pancake Man