Prevent Injuries Caused By Excessive Exercise When Jogging
What causes injury due to excessive exercise when jogging?
Training errors (running too far, running too fast, running too fast) are the cause of injury due to excessive exercise in runners. For every mile run, the foot must absorb a weight equivalent to 110 tons. Therefore, it is not surprising that up to 70% of runners experience trauma every year.
How to prevent overexertion injuries?
You can reduce the risk of injury by following these tips:
Do not increase your jogging mileage by more than 10% per week.
Do not run more than 45 miles per week. There is little evidence that running more than 45 miles per week improves your performance, but there is plenty of evidence that running over 45 miles per week increases your risk of injury.
Do not run on inclined or uneven surfaces. The best surface to run on is soft and flat terrain
Do not run when you are in pain.
Pain is a signal that should not be ignored, because it identifies something abnormal in your body.
If you have pain while running, apply ice to the affected area and rest for 2 or 3 days. If the pain continues for a week, you should see a doctor.
Practice alternating days with gentle days.
Replace shoes after 500 miles of jogging. After that distance a few days will no longer be able to withstand concussions while running.
What orthopedic devices to reduce the risk of injury?
Orthotics are splint frames placed in the shoes to correct the crooked joints between the ankles and feet
If you have a dislocated joint but have no pain when running or are not repeatedly injured, you do not need orthopedic. Many world-class athletes with scoliosis do not need orthopedic equipment. Your doctor will recommend chiropractic if you have a dislocated joint, are injured and do not improve after taking other common measures such as rest, ice, cross training (cross training, combining multiple exercises). to stretch different muscle groups).
What exercises do you help prevent or treat injuries?
Before and after jogging, do special stretching exercises. The images below will guide stretching exercises. These exercises can be part of your recovery process. However, do not struggle with every exercise! Stretch until you feel the muscle relax but not hurt.
If you have a real injury, your doctor may recommend some specific complementary exercises. Every day you should practice 3 types with 10 replicates each. Make sure you do both legs, not just the injured leg. For exercises that involve stretching your legs, you can put on extra weights on your ankles once you get used to them and find them easy. These exercises can also be done as part of your entire exercise program.
Stretching back thigh muscle (Hamstring stress)
Sit with your injured leg straight and your other leg folded. Keep your back straight and head up and slowly bend your waist forward. You should feel a stretch at the bottom of the thigh.
Keep the muscle stretching for 10 to 15 seconds. Repeat 6 to 8 times.
This stretching exercise can help in:
Patriofemoral syndrome (pain in the lower and around the patella)
Patellar tendinitis (patellar tendinitis, tendonitis that connects the patella with the shin bone (tibia)
Post-thigh muscle pain (due to excessive tension or tearing of the posterior muscle group)
Stretching the pelvis
Sit with your leg bent and cross over the other leg that is straightening. Turn your waist away from the injured leg, and slowly pull the sore foot to your chest. You will feel a stretch in your hips. Hold this stretch for 10 to 15 seconds. Repeat the movement 6 to 8 times. This stretching exercise may be helpful in:
Iliotibial band syndrome (knee pain due to irritation of the pelvis in the thigh)
Stretch the groin
Sit with your feet touching, back straight, head looking forward, and place your elbows on your knees, then slowly press your hand down from the inside of your knee.
You will feel muscle tension inside your thighs. Hold this tension for 10 to 15 seconds. Repeat the movements 6 to 8 times. This stretching exercise can aid in tight muscle tension (due to excessive strain in the groin muscles).
Stretching quadriceps muscles
Stand up straight with sore legs folded. Grab the foot of the injured side and pull slowly to let the heel touch the butt. You will feel the tension in the front of the thigh. Hold this tension for 10 to 15 seconds.
Repeat 6 to 8 times. This exercise may assist with femoral syndrome and patella tendonitis.
Stand with your hands on the wall and your injured leg behind the other leg. The injured leg is straightened with the foot pressed to the floor and toes straight forward. Slowly lower yourself forward and bend the other leg. You will feel muscle tension in the middle of the calf muscles. . Dịch vụ: Thiết kế website, quảng cáo google, đăng ký website bộ công thương uy tín
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