Running has now become a national sport, and popular science articles about running injuries have appeared on major platforms, but many friends can still be seen injured during running.
The parts of the body that are prone to injury during running are the lower back, groin, leg muscles, knee joints, and ankle areas of the foot. According to statistics, the most common areas of injury are the back and knee joints.
Other injuries that are prone to occur include meniscus tears, knee osteoarthritis, metatarsalgia, stress fractures, plantar fasciitis, and Achilles tendon injuries.
In order to prevent these injuries during running, you should practice more often, and then I will provide you with some exercises that can prevent injuries during running.
髂胫束伸展
1. Stand sideways next to the wall, then place the outer leg in front of the inside leg (the leg near the wall) and hold one hand against the wall as a support.
2. Lean your inward hips towards the wall and touch the wall as much as possible, with your feet flat on the ground.
3. Maintain a static stretching position for 15~30 seconds, repeat many times and then switch the position of your legs to continue the exercise.
Proprioceptive standing balance
1. Stand in the middle of two walls. Straighten your arms in a straight line with your shoulders to keep your balance, and don't use walls to keep your balance unless it's to prevent falling.
2. Raise one knee to hip height, at a 90-degree right angle, with the tibia perpendicular to the femur, and close your eyes.
3. Hold this position for 15~30 seconds, put your leg down, and then switch to the other leg to perform the exercise. Repeat as many times as possible.
Centrifugal calf raiser in a standing position
1. Stand on the steps with your heels dangling outside the steps. Put your hands against the wall in front of you.
2. The end of the metatarsal head of both feet is lifted upwards and fully extended (plantar flexion).
3. Slowly lower until your feet are fully extended (dorsiflexion).
Stand with your calves extended
1. Stand facing the wall with one leg extended behind you and the balls of your feet flat on the ground. Bend the other leg and place the ball of your foot flat on the ground just below your hip. Arms straight forward, at the height of the upper part of the chest and shoulder-width apart, with hands on the wall.
2. Gently press your hands against the wall, stretch your legs and slowly press the ground with your heels, feeling the stretch of your gastrocnemius muscles.
3. Maintain static stretching for 15~30 seconds, repeat several times, and then switch to the other side for the exercise. Swap legs after each repetition and take turns.
Push the wall
1. Stand about 45 cm away from the wall with your feet shoulder-width apart and your toes facing inward.
2. Press your pelvis against the wall and adjust the distance between your body and the wall and the angle of your toes to allow the soleus muscle to stretch optimally. Heels are close to the ground.
3. Maintain the stretching position for 15~30 seconds, then repeat.
Knee - Chest Extension
1. Lie comfortably on the ground.
2. Use the strength of the quadriceps muscles to raise your knees and bend them at a 90-degree angle, then grasp the back of your knees with both hands and pull your knees towards your chest, so that you will feel the pull on the lower half of your back and the upper half of your hips. At this point, the force generated by resisting the other hip keeps the hip close to the ground.
3. Maintain this position for 15~30 seconds, repeat the exercise no more than 5 times, and then switch to the other leg to practice. You can do 2~3 rounds per day.
Plantar flexion of the ankle
1. Sit comfortably in a chair with a stiff backrest. Start with the feet of the exercise leg flat on the ground, bend the knee at an angle of about 45 degrees, and adjust the position appropriately depending on the height of the chair. Lift your heels off the ground and turn your toes down after turning your feet in, like a ballet move. Hold this position for about 15 seconds, then repeat 10 times, and practice your feet for 2~3 rounds a day.
2. Prepare a chair, position it, and attach an elastic band to an immovable object on the wall. Sit in the chair in the same position as in step 1, then wrap the elastic band around the arch of your foot and keep your foot as far away from the wall as possible. Using elastic bands to create resistance and pulling back as far as possible to stop the foot from turning in, this action strengthens the tibialis anterior muscle. Hold this position for 15 seconds, then repeat 10 times, and practice your feet for 2~3 rounds a day.
The above content is authorized by the People's Posts and Telecommunications Publishing House to publish "Anatomy of Running Sports (2nd Edition)"
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