1. The mechanism of running injury is not as complicated as you think.
The mechanism of injury to a person while running is not complicated. Most people run with their heels first, followed by the feet and forefoot. In this process, the subtalar joint of the foot will have an eversion, which in turn causes the inward rotation of the upper joint and the calf shank, thereby causing the knee joint to buckle. In addition, due to excessive valgus of the foot, the thigh is externally rotated when the thigh is exerted, and the opposite side of the knee is twisted, and the injury occurs.
2, runners, may have two major misunderstandings on the shoes
Myth 1: Wearing shock-absorbing shoes, I will not hurt my knees when I run!
Many people conducted an experiment in the British Luxembourg Sports Medicine Research Laboratory. The researchers found 247 participants, divided into two groups, one wearing shock-absorbing shoes and one wearing hard-soled shoes with a 15% increase in hardness. After five months of discovery, the injuries suffered by the two groups were almost the same.
Myth 2: Not a professional athlete, so you can wear the same pair of shoes for a lot of sports!
In fact, we do not recommend this. Be sure to find out when using sneakers. For example, what kind of exercise, what season to use, what ground and environment to walk, what is your exercise habits and preferences, exercise time and gap length. Professional athletes are better than ordinary people in terms of physical fitness and professional ability. Therefore, this is even more important for many of our amateur runners who have weak self-protection ability!
In addition, for all people, a pair of shoes can not be worn for a long time, the shoes are squeezed and rubbed on the ground for a long time, even if they are fitted at the time of the first time, some parts of the shoes will be deformed, which is more likely to bring hidden dangers.
3, I am very heavy, people say that hurt knees and ankles, I can not run?
Of course, it’s not enough to have shoes. When Dr. Chen was at the University of Oregon, he did an interesting experiment with the instructor, letting a group of lighter women run on the running platform with another group of older men. Test the amount of impact when their feet land. The results were unexpected. A relatively small number of women with lighter weights were three times their weight when they landed, while those with larger weights were only one to two times their own weight.
Therefore, it is not enough to wear the right shoes. The runners need to pay attention to how to properly use the force of the ankles, knees and hips, and cushion the load when the feet are landing. For this part, we will detail in the future series of articles. Please stay tuned!
Practical tips:
Therefore, it is not enough to wear the right pair of shoes. The runner needs to pay attention to how to correctly use the force of the ankle, knee and hip to cushion the load when the foot is landing. This can be achieved in two forms:
1. Exercise flexibility of the lower limbs: Flexibility includes the normal movement of the joint and the stability of the joint, and good flexibility can bring good cushioning performance.
2. Strengthen the strength of the lower extremity joint muscles: During running, the buffer requires the centrifugal contraction of the muscles to achieve the buffering effect. The muscles should not only have good elasticity to cushion, but also have good strength, especially in front of the thighs on the knee joints. The quadriceps, as well as the tibialis anterior and posterior tibial muscles.
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