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10 tips to keep you running without getting hurt

Running is the most common and people-friendly sport.

Many people run for the purpose of not being physically fit or losing weight.

They think that as long as you exercise your body or body, you will definitely get better.

 

However, exercise is also particular about non-standard movements and insufficient strength. Not only is the exercise effect not good, it is also easy to cause injuries, and running is no exception.

It's better not to run than to run. To run and exercise, you first need to learn how to run to avoid injury.

 

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So, what should you pay attention to to avoid running injuries?

 

  

1. Don't always run on hard ground         

  

The ground is hard and the elasticity is poor. Running on such ground will increase the load on the joints of the lower limbs.

So try to choose a soft and flexible ground on the field,

If conditions do not allow it, it is best to use a treadmill instead. This can effectively reduce the load on the lower limb joints and protect the knee joints.

 

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2. Avoid running downhill when running outdoors         

  

Often running downhill has a great impact on the knee, and the damage will be great, so try to avoid running downhill.

Even when running downhill, pay attention to slowing down and reducing stride.

 

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3. Strengthen the muscles around the knee joint

  

Regular exercise of the lower limbs, such as strengthening the quadriceps, inner thigh and lateral thigh muscles, and often stretching the leg muscles can effectively protect the knee and enhance knee stability.

And for a long time to exercise the calf and knee, after strengthening the strength, can also improve endurance.

 

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4. It's important to warm up before running        

  

Preparation before running is very important. Warming up before high-intensity training can make the joints have a certain adaptation process and allow the muscles to "preheat".

This can not only run better, but also effectively reduce or even avoid sports injuries.

 

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5. Be correct in your running posture     

  

The correct posture for running has been introduced in previous tweets, so it will not be repeated here,

However, the importance of correct posture must remember that this is a prerequisite for healthy running.

 

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6. Don't force yourself       

 

If you have joint pain or dizziness during running, do not force yourself to insist.

Although persistence is respectable, it is undoubtedly irrational under the premise of sacrificing physical health.

 

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跑后膝盖不舒服--冰敷 7. Uncomfortable knee after running-ice pack          

  

There are bruises after running, which are the changes in skin color caused by rupture of subcutaneous blood vessels, and sometimes there are small lumps.

Most bruises do not require treatment. Applying ice to the affected area for about 10 minutes will prevent the bruises from worsening;

Ice peas are recommended because they do not connect and they can contact the affected area in all directions.

 

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跑后不要立即做下 8. Don't do it immediately after running          

 

  Do not sit or lie down immediately after running, you can choose to walk for 10 minutes,

Or do some stretching exercises to make the blood flow more smooth and avoid injury caused by joint blockage.

 

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体重过大或减肥初期不建议跑步 9. It is not recommended to run when you are overweight or at the beginning of weight loss          

 

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If you are overweight, you can increase the burden on your joints by performing jumps and other items, and it is easy to make your knees vibrate during running, which may cause injuries!

Therefore, it is recommended to start with brisk walking and feel relaxed and stress-free before jogging, and then to brisk running, gradually.

 

   

做好预防措施 10. Take precautionary measures        

  

比如:壮骨膏、布诺芬凝胶等。 Prepare some commonly used ointments so that they can be applied immediately after injury or bumps to prevent the problem from becoming more serious, such as: Zhuanggu ointment, Buenofen gel, etc.

 

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Although it ’s better not to run if you ca n’t run, but you ca n’t stop eating because of this, master some simple skills, you will run farther and run healthier!


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