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Palpate the sacral fasciitis carefully before running
Many runners will have this experience, especially the runners or runners who like to run for a long time, often have tearing pain in the lower third of the lower leg after running, especially in the This is especially noticeable when striding. This is the common tibial fasciitis that runs.
Tibial fasciitis is a common overwork injury in running. Most of them are accompanied by pain when walking. Pain is most obvious when running. This kind of pain is not serious, most people can tolerate and continue to run, but presumably this pain will trouble many people.
In fact, many sports injuries are not caused by a single cause. This kind of pain is no exception. The causes include: ground causes, activity levels, shoes worn, running gait, and movement speed. Here to share with you why the majority of people overlook and may cause tibial fasciitis:
Running is divided into three methods: landing in the forefoot, landing in the midfoot, landing in the heel, and landing. First of all, there is no one landing method that is absolutely correct. Which landing method can minimize the sports injury, the current academic community can not Given a positive answer, finding the right way to run is most important. However, some scholars have pointed out that the placement of the forefoot may be a form of running that is susceptible to tibial fasciitis.
the reason:
1. Landing in the forward position means that there is no contact between the heel and the floor. Studies have shown that the recoil force of the forefoot is more than three times that of the heel. The difference in the recoil force between the forefoot and the back of the palm is that the forefoot touches the bottom and the recoil force is large, and the heel kickback velocity is faster. When the ground is followed, the contact time between the foot and the ground is long. The increase of the time means that the ground contact force peak value decreases, and the landing method followed by the ground may have advantages in this respect.
2. Another reason why the forefoot will increase the risk of illness is that the phenomenon of inversion of feet is significantly reduced when the forefoot lands. Introversion (in the appropriate range) is an important natural mechanism for reducing ground reaction during running because it increases the contact time between the foot and the ground.
3. The calf muscles are in a state of tension for a long time when the forefoot is on the ground, and most of these muscles are attached to the back of the calf bones, and they continuously pull the bones in the long-term tension state. This is why many people feel pain like bone pain. Moreover, patients with tibial fasciitis generally have leg soreness and it is difficult to say that it was not caused by a wrong running posture.
Solution:
1, ice
If you find pain during running, you should stop running immediately, and the ice pain can relieve pain.
2, pull the calf front group / rear group muscles
(1) Pull the tibialis anterior muscle, run once 15s, a total of three times
(2) Pull the muscles of the posterior group of the calf, run once 15s, a total of three times
3, buffer function of running shoes / insole
The cushioning performance can neutralize the impact of landing to a certain extent. Most people pay more attention to the functionality of the running shoes and neglect the insole that is in direct contact with the foot. A functional insole supporting the human arch support is provided to support the suspended foot arch when landing, so that a stress point is added to the foot, and then the pulling of the cheekbones is no longer so strong.
4, wearing protective gear
The protective device associated with tibial fasciitis is called the shin splint brace. Its principle is based on the use of an external force to reduce the tear of the calf muscle to the bone, which is equivalent to "strengthening" the muscle more firmly on the bone and reducing it. Tear, relieve pain.
6, intramuscular effect patch
The principle of intramuscular effect patch is to force muscles and fascia to pull out of neutral through external force, it will not produce muscle and fascia pull during exercise, which means increase the space between muscle and fascia to reduce pain.
7. Strengthen hip and knee joint movement by pulling
Rectus femoris pull, run once 15s, a total of three times
The medial femoral head pulls, runs 15s once, totaling three times
Pull the psoas muscle and run it 15s once, for a total of three times.