Running sports injury prevention

 Sports Injury Prevention
running sports training base in Kunming sports medicine clinics Li Hongbiao
running is a very popular sport of sports injury, damage to their quality because of the lack of internal or external factors cause interference. In the process of running , the foot and the tibia form a chain system. they come into contact with the ground, cited by foot up the axis of the lower limbs suffered upward reaction force transmission, and transfer this power to the spine. This training will be repeated movement leading to potential risks. internal factors: internal factors, and physical quality of a relationship itself, this factor is derived from the physical damage to the internal rather than external factors. Each individual has its own separate physical characteristics, and others are different ! not only each person has his scope of the damage threshold.
people often mistake it
What will the process of running because the body is tilted forward, if the ground reaction force to the body of the transfer process, this chain stiffness and a tightening occurs when the body's biological or mechanical problems also appears mm injury. normally we see the foot injury injury is followed by the tibia, knee, hip and spine injuries. We recommend you to fitness activities, there should be an experienced trainer or sports medicine under the guidance of a doctor, a pair for your own good biomechanics of running shoes is very important! to minimize stress to stimulate the body to face.
some professional The shoe will provide you enough shape, size and focus of the assessment work for you allows you to select a pair of shoes foot biomechanics. Many of the female athletes body movement will occur when running the changes, and these positions will not run properly further affect other parts of the body's fatigue damage. and, the development of fast!
hip flexors stretch group compared with the previous weak muscle groups, the process in motion led to the shortening of these muscles on the hip After the joint group of muscles to be more concerned about those! hip joint flexibility in the process of running fitness is one of a very important quality. The quality of hip flexibility on the stress transfer have significant impact. We recommend running fitness hip stretch with a warm-up activities to the best.
group of hip muscle stretch after the activity:
keep the body upright body lunge for your friends before and after the physical training, pay attention to the relaxation of the knee, the same time, Do not forget to stretch the thigh muscles before the group activities are also important. tendon can lead to over-tighten the body tilted forward. makes the smaller range of motion, leg pain in the tibia. calf muscle after the group mm gastrocnemius, soleus muscle stretching Stretching is important. Each stretch is 30 seconds.
Achilles tendon stretching questions:
standing on the steps of the edge of the toe, heel to sink, drawing superficial muscles of the body and then, flexion of knee joint, during the action from the heel to the maximum height of your own. In the course of the treatment of clinical cases, we found that the flexible spine injury on the impact of running is great. tighten likely to cause damage the spine. We recommend running during the warm-up event before the spine. such as: maximum close to the knee chest, supine position, tuck your hands, rotate the spine. in sitting posture, his hands stretched forward as far as possible, as sharp hand close to the toes, for 10 seconds, gradually increase the time to 30 seconds. After each training session, buckling knee several times, so that muscle pain, have been alleviated.
running shoe questions:
the aging of running shoes? running shoes are appropriate The size of your feet? if you use the shoes in the game usually also wear it for jogging training? weight biased towards the people should pay attention to changes in the shape of shoes, look at the larger area of wear and tear. Note that the error running the correct position . shoe heel and toe to easily access, then it may need to replace a new pair of shoes. and, in peacetime the running process, to prepare two to three pairs of running shoes, alternating shoes, so shoes have a recovery time of the fiber. If soles perfect, you have to prepare a gas cushion to buffer stress. to prevent the formation of calcaneal spurs. In addition, racing shoes and training shoes should be differentiated with. their different functions, can not mix!!!
training diary:
training diary to keep your daily habit of writing to be able to review and find changes in your body. so that you can run longer distances. run faster. One thing is very important to all of the training volume mm and intensity of training should be gradually increased! let the body have some time to adapt to the training impact on the body.
warm-up questions: your body is well trained for it? blood circulation, muscle viscosity , temperature ready? you can warm up to finish as the car starts to heat the same car. You can jog, do some physical activities, muscle pull.
core strength training issues:
If the center of the body part is not strong enough, then, when you at the end of training, felt tired, you are more vulnerable to injuries. be sure to have more abdominal muscle training and comprehensive strength training. Try to get to the club to carry out cyclic strength training classes, pay attention to you do not have the skills, you should consult an experienced athletes and coaches, or sports medicine doctor! you have not seen how people are the core strength training, doing action against arch bridge is the. supine, buckling knees, raise the pelvis on the bed to whatever your maximum height, for 10 seconds. try to use one leg to support the activities of the pelvis down to the development of trunk extensor muscle strength quality.
running sports nutrition question:
your recipe should be conducive to running after Training! diet is very important. if you can not add gasoline as diesel. Some are not able to intake food. A large number of balanced diet mm fruits and vegetables and adequate hydration of carbon material, high-quality protein on the training of muscle cells caused by the injury and repair is very important. In addition, before exercise, after the additional water is also very important. Movement must not let athletes dry place The best is the application of professional sports drinks containing electrolytes the best!