These sports injuries, I hope you can't use them, but you should know
Common sports injury prevention and treatment
Undoubtedly, the primary cause of injury is to increase the amount of running, mountain practice or speed practice too quickly. In many cases, there are deep-seated reasons for biomechanics—gluteal muscles, buttocks, and quadriceps weakness, excessive varus, and muscle imbalance—and these problems are exposed once the amount of running increases. Therefore, in addition to not letting the body hurt, it is also important to carry out intensive training to prevent recurrence of old injuries. If you don't solve those root causes, the injury will not disappear.
Of course, we want everyone to stay healthy while training, without the need for the following guide. However, just in case, we briefly describe some of the most common running injuries and their handling and recovery.
Plantar fasciitis (PF)
Also known as decidua inflammation, the diaphragm is a group of tendons and ligaments that extend from the heel to the toes. Due to excessive pressure, the diaphragm is excessively stretched and torn, resulting in inflammation.
Symptoms: The arch or heel is dull or bruised, usually getting up in the morning and getting up when you start. In most cases, the pain disappeared after four or five minutes of starting.
Causes: The most common causes are excessive foot varus and excessive wear of shoes; sudden increase in mountain, speed practice, or forefoot running can also induce plantar fasciitis; sudden changes in gait may also be one of the reasons. Standing for a long time can make the problem worse. People with high arches are at greater risk of plantar fasciitis, and often worsen by wearing shoes without arch support (such as flip-flops) or walking barefoot.
Best therapy: You don't need to stop running - just stick to running on the ground, but don't do speed and mountain exercises. If the symptoms disappear after four or five minutes or if the next day hurts, you can run. But if you can't run out, don't run.
Always wear hard-soled shoes to reduce the stretch of the diaphragm. For women, shoes with heels help to reduce the tension of the diaphragm. It is recommended that you apply this area twice a day: roll your feet on a bottle of frozen water for 5 to 10 minutes each time. It is also possible to massage the sole with a golf ball to increase blood flow to the site. Stretch the calf against the wall, stretch for 10 to 30 seconds on each side, and repeat 10 times. In addition, toe bending can be performed to strengthen the intrinsic muscle of the foot. After taking measures such as reducing the amount of running, checking shoes, stretching, etc., if you still do not get better within 3 weeks, you should go to the doctor.
Best precautions: Do not wear flip-flops or other rear-opening footwear because they do not provide support for the heel. Change running shoes every 500 to 800 kilometers. Stretching the calf as a regular item; if the calf muscle is too tight, it will force the Achilles tendon to pull the foot and cause excessive varus, and excessive varus will put more pressure on the diaphragm. Prevent excessive foot varus by strengthening the gluteal muscles.
Safe alternative training: running and swimming in the water. Cycling or using an elliptical trainer helps maintain state, but only if the body does not feel pain.
Achilles tendinitis
Achilles tendon (ie Achilles tendon) is connected to the two main calf muscles and the back of the heel. In the case of excessive pressure, the Achilles tendon is tight and produces inflammation.
Symptoms: I feel dull at the beginning, and gradually develop to the point of pain when I lift my feet, and develop into severe pain and swelling - even when I am not running.
Reason: Overtraining, speed, and mountain practice can all cause problems with Achilles tendon. Some studies have found that it is also related to genes. In addition, wearing shoes that are too soft may also be the cause of this problem. If the calf muscles are burning when the heel is landing, the Achilles tendon may be overstretched. Sometimes, Achilles tendon is even injured by the stimuli of a lost (you may not remember).
Best therapy: It is dangerous to continue to run with Achilles tendon - it will drag the problem into a chronic condition. You need to cross-train and rest for a few days. If it is only an early strain, then a few days off may be enough to make you recover. But if you still run as usual, your condition may get worse and you won't be able to run for half a year.
Best prevention: Avoid strenuous calf stretching, don't wear flip-flops and high heels to avoid irritating Achilles tendon.
Safe alternative training: running, swimming and cycling in the water. Do not train with elliptical trains, it will strain the calf muscles and Achilles tendon.
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