There is such a group of people, who do not take a taxi after work, but choose to run home, and on their days off, they do not drink tea and go shopping, but choose to run as a team leader...... They are called "runners".
Nowadays, more and more people are pursuing a healthy lifestyle and joining the ranks of running. So how can we protect our bodies and avoid injury when running?
- Iliotibial band friction syndrome (running knee)
Iliotibial band friction syndrome often occurs in cyclists, long-distance runners, and race walkers.
The main reason is the excessive friction between the iliotibial band and the lateral epicondyle of the femur, which leads to the occurrence of ligament or bursa inflammation. But at present, more and more people are in love with long-distance running, and ordinary people may also encounter this situation when running long-distance running.
Iliotibial band friction syndrome is clinically characterized by pain from the lateral thigh to the outer calf.
In the absence of a physiological abnormality (knee valgus), iliotibial band friction syndrome is usually caused by running on pile-of, protruding, or sloping ground, such as sand dunes, causing the leg to bend slightly inward, causing the iliotibial band to hyperextend and press against the femur;
Incorrect running posture technique, caused by excessive amount of running. In addition, wearing running shoes with excessive wear on the outside of the heel is also a cause of injury.
Prevention: You can usually do some hip abduction muscle stretching exercises, iliotibial band relaxation exercises such as rolling foam rollers, hip abductor muscle strength training such as stretching elastic bands with both feet, etc.
- Patellofemoral pain syndrome
If you experience intermittent episodes of pain around the patella, stiffness, knee pain when sitting and standing up for long periods of time (movie knee), knee pain when going up and down stairs, squatting or running, soft legs, etc.
Then there is a good chance that you have patellofemoral pain syndrome. Ou Haining said that this kind of knee pain pain is generally located in the lower part of the knee, but it is generally difficult for patients to articulate.
Prevention: Do some exercises to strengthen the quadriceps muscles, such as squatting against the wall, cycling, tensing the toes towards the head when lying on the back, and extending the knees and bending the knees.
In addition, for people who often go to the gym, Ou Haining recommends quadriceps closed chain training in the lower limbs.
In this type of training, the feet are in contact with the lower limbs, which can well simulate the contact between the feet and the ground, and some states are similar to running, which is safer and more injury-free.
- Patellar tendinitis (jumping knee)
Patellar tendonitis, also known as jumping knee, is a little pain under the knee when a person squats and jumps, but it is not affected when walking flat. The timing of pain in chronic patellar tendinitis varies from person to person: some people develop pain after exercise;
Some people may start exercising with pain, the pain disappears during exercise, and fatigue and pain may occur after exercise, while others may experience pain both at regular times and during exercise. Therefore, it is necessary for the "runners" to pay attention to themselves.
Prevention: You can do some quadriceps strength training and try to avoid jumping too much when running. Ou Haining mentioned that when she participated in some trail running, she usually ran down the mountain with small steps, while some people like to run in big strides, thinking that it is labor-saving and fast. Some of them experience knee pain later on.
- Plantar fasciitis
Plantar fasciitis is often manifested as pain and discomfort in the heel, which is usually obvious when you get up in the morning, and the pain is worse when you walk too much, and in severe cases, you will also feel pain when you stand and rest.
Prevention: You can do some training, such as lifting your feet and stepping on the towel, grabbing the towel with your toes, stepping on the foam roller, pulling the heel, moving the ankle joint, etc.
In addition, you can do some compressions yourself.
- Tibial periosteitis
This is the most common type of leg pain that manifests as tenderness on the medial surface of the tibia, medial posterior border, or lower end of the fibula, and back pedal pain when running. It is more common in people who are new to sports training and is the most common sports injury in adolescents.
Prevention: Warm up well before running to enhance the resilience of your calves, don't suddenly increase the amount of exercise, and don't go straight to high-intensity training without preparation.
At the same time, try to avoid exercising on too hard and uneven areas. Paying attention to mastering the essentials of training, relaxing when running and jumping, cushioning when landing, and doing calf self-massage and hot bath after exercise training to relax muscles and eliminate fatigue can all help prevent the occurrence of tibial periostitis.
- Ankle sprains
Ou Haining told the Yangcheng Evening News reporter that ankle sprains often occur in night running and long-distance running. In Guangzhou, some people like to run at night, and due to their unclear vision or lack of concentration, they are easy to step on obstacles, and they sprain their ankles when they "slip under their feet".
Prevention: To strengthen the strength training of the periankle muscles, you can do calf raising exercises (tiptoeing), and on the basis of ordinary calf raises, you can also use the outer figure eight calf raises of both feet. In addition, ankle sprains can be prevented by using foot hooks, stepping on elastic bands, practicing weight-bearing on one foot, and walking with heels.
The above content is compiled from Yangcheng Evening News
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