Running is a very simple and effective way to exercise. Correct running can not only strengthen the body, but also reduce the chances of suffering from various modern civilized diseases or chronic diseases. Xie Linfen, director of rehabilitation department of Guangxin Hospital, pointed out that running has many benefits, such as increasing cardiopulmonary function, strengthening muscle strength and improving heart-related diseases. It is very helpful to patients with hypertension and heart disease, especially to reduce the frequency of depression or anxiety and improve work efficiency.
Running has many advantages, it can keep fit and not get sick.
For the elderly, proper running can enhance muscle strength, reduce the risk of accidental falls, help them take care of themselves and improve their quality of life. Osteoporosis, which plagues most women, can also be improved by weight-bearing exercise such as running.
Modern people eat too much, eat too much oil and don't like exercise, which will lead to excessive fat accumulation in the body. Xie Linfen believes that running can reduce blood pressure and the concentration of "bad" cholesterol (low-density lipoprotein, LDL) and increase "good" cholesterol (high-density lipoprotein HDL), thus reducing the occurrence of risk factors related to cardiovascular diseases and coronary artery diseases. And enough exercise can reduce body fat to achieve the purpose of losing weight.
If you run wrong, the lumbar spine and lower limbs are easily injured.
There is no doubt that running is good for health, but simply running is "wrong" and the sequelae will be painful and embarrassing. Before running, if there is not enough warm-up, the running distance is suddenly increased too long, the running posture is incorrect, and I don't know what to do. In addition, the external environment is uneven and there are too many uphill and downhill slopes. These are the culprits of your lumbar and lower limbs injuries.
Taking various short, medium and long distance marathons in Taiwan Province Province in recent years as an example, Xie Linfen said that to run a marathon, you should prepare for at least half a year, sign up when your blood is boiling, or have the habit of running but the distance is not long. If you rush to take part in a long-distance marathon, it will cause a great burden on your knees, muscles and tendons, while if you don't have the right posture, such as landing your heel first, you will have a great chance of injury and an accident may occur.
In fact, improper running will do harm to lower limb muscles, knees, ankles, heels, lumbar vertebrae and spine. Many people often have backache after running. The most important reason is that the running posture is incorrect or the distance is too long, because in the running process, you need to rely on the contraction of waist muscles to help share the pressure. Running for too long will make the waist muscles not rest for a long time, and muscle fatigue will first appear. It is found from physiological research that some joints behind the spine are also heavily burdened, which may cause spondylolisthesis.
Seven common sports injuries in running
Pain in thighs, knees, calves and heels, or muscle strain, tendinitis, cartilage injury and even fracture are also common sports injuries in running.
< injury1> I didn't warm up before running, so I was prone to muscle strain.
Xie Linfen said that some people neglect warm-up exercises, do not warm up well before running, or run beyond their own load, which are easy to cause muscle strain. In particular, the quadriceps femoris in the front thigh, which shares the weight of the knee, and the hind leg muscles in the back thigh, which stably control the strength of the lower limbs, are the most vulnerable to injury.
Fatigue fracture of leg
The anterior tibial periostitis of the calf often causes muscle strain of the anterior tibial muscle of the calf due to the sharp increase of exercise or long-term running on hard ground. Running a marathon or marching for a long time is prone to "fatigue fracture". The reason is that there is no long-distance exercise at ordinary times, and the running distance is suddenly increased, which makes the bones of the calves or toes unbearable.
Running knee
Running has the effect of losing weight quickly. Xie Linfen pointed out that if we rashly increase the amount of running exercise in order to achieve the goal quickly, it is easy to cause knee pain, which is also commonly known as "running knee" and "ITBS", as well as patellar tendon or ligament inflammation.
Patella softening
If the knee joint is stressed too much or used improperly for a long time, it will also cause chondromalacia of the patella and make the front of the knee ache.
Injury 5 Achilles tendinitis
Achilles tendon inflammation on ankle and heel, commonly known as "Achilles tendinitis" or "Achilles tendinitis", is mostly related to too frequent running collisions.
Injury 6 plantar fasciitis
Heel is the easiest to get "plantar fasciitis". Get up early every morning, and my heel hurts when I get up.
Lumbar muscle injury and disc herniation
In the process of running, the psoas muscle will play a role in dispersing stress. Once the running distance exceeds one's own ability, it is easy to hurt the muscles of the lumbar spine, and even lead to symptoms such as lumbar fatigue fracture, disc herniation and lumbar spondylolisthesis.
Correct running posture: head and neck upright, arms swinging easily.
What is the correct running posture? First of all, we should do warm-up exercises. In the running posture, the head and neck should be kept upright, and the arm should swing easily. It is best to land in the middle of the sole or the front toe first. Xie Linfen emphasized that warm-up exercise before running is very important, which can stretch the muscles, tendons and joints of the body, and the blood flows back to the muscles to increase the muscle temperature, thus protecting the connective tissues such as muscles, tendons and joint capsules from damage. At the same time, it can also speed up the heartbeat moderately to avoid sudden and strenuous exercise, which will lead to too fast heartbeat and increase the risk of heart injury.
When running, be sure to keep your head and neck upright, don't bend over, tilt your body center of gravity forward about 20 ~ 30 degrees, naturally relax your arms and swing back and forth between your waist and middle and lower abdomen, and bend your elbows about 90 degrees; When running, the front or middle of the sole of the foot gently touches the ground, just below the hip. When landing, first land on the ground with the middle toe or front toe of the sole, so that the hip joint, knee joint and ankle joint are in a line. However, if the heel hits the ground first, it is easy to cause thigh bone fracture.
Relax after running: protect the heart and eliminate muscle aches.
Relaxation exercise after running can protect the heart and avoid muscle soreness. Xie Linfen analyzed that if you suddenly stop exercising after running, the blood will still be concentrated at the ends of your feet or limbs, and the blood supply to your heart and brain will be insufficient, making it easy to suddenly faint. Therefore, with moderate exercise, the heartbeat and breathing can slowly return to normal, and blood will return to the heart and brain to avoid sudden fainting. After exercise, muscles produce too much lactic acid accumulation, and through appropriate moderate exercise, muscle soreness, stiffness or cramps caused by lactic acid accumulation can be alleviated.
Although running is simple, not everyone can lift their feet and run forward at will. Xie Linfen reminded that people with chronic diseases such as cardiovascular disease and diabetes should avoid strenuous running. For example, people with inherited heart diseases such as coronary heart disease, congenital heart disease and severe arrhythmia may lead to cardiac paralysis and sudden death once they run beyond the heart load.
Running can adjust the three highs, but you should do what you can.
For patients with hypertension, hyperlipidemia and hyperglycemia, Xie Linfen believes that continuous and long-term running is helpful to control the occurrence of symptoms. However, because the heart is the most affected by the three high diseases, it is necessary to pay attention to the distance and time of running to avoid arrhythmia or acute heart failure, and even the risk of accidental death. It is suggested that this kind of patients should have a health examination before they are ready to engage in running, and the doctor should put forward exercise prescriptions to ensure their physical condition is suitable for running.
People with acute infection, inflammation, acute wound and just finished surgery are not suitable for running, like a cold, because the body is fighting the virus at this time, running will only increase the burden on the body, forcing the heart and blood vessels to bear more pressure, and may even lead to death; People who are too tired, stay up late or drink too much are not suitable for running.
In addition, it is best not to run in hot weather to avoid heatstroke and other problems. In the choice of running venue, it is more suitable to use a gentle and shock-absorbing runway to avoid running on steep slopes. After running for a long time, we should pay more attention to the supplement of water.
Leg cramp, don't run if you can't run.
During running, many people have suffered sports injuries such as leg cramps. Xie Linfen said that "stop if you feel uncomfortable" is the best way to deal with it at present. But the so-called stop is not a sudden stop, but a slow stop, and then further understand whether it is a heart problem, leg cramps, strain, inflammation, and then carry out corresponding treatment. In the case of leg cramp or strain, ice is usually the first step. If bones, muscles and tendons are injured, the injured parts can be fixed first to avoid further injury.
It is best to avoid overexertion in running, but to "do what you can", even if you want to run farther, you should do it step by step. Xie Linfen said that some people insist on running when they can't run. In this way, the injured part is more serious. Some were originally tendinitis or broke the unbroken tendon, which led to subsequent surgery and rehabilitation. It took longer, and even died because the heart couldn't bear it.
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