How do I protect my feet when running? How do you protect your ankles when running?

I also like sports, and running is also a very simple and feasible limited sport, of course, I also love it, although running can exercise the body, regulate the body and mind, but once the running improper exercise caused by leg and foot injury, it will be worth the loss, as a person who has run for ten steps, I will introduce to you how I protect my feet before, during and after running.

First of all, you must be prepared for exercise before running, some people feel that it is unnecessary or even a waste of time, in fact, it is not the case, make sufficient preparations before every run, it is very necessary to soothe your legs and feet, relax your joints, especially in winter, if your hands and feet do not move and you can't warm up, then it is easy to cramp during running and even cause a series of other problems due to joint strain. Therefore, you should warm up before running and move your muscles and bones. In this way, it can play a protective role during the exercise.

Secondly, in the process of running, don't wear too hard shoes, some people are greedy for cheap, buy a pair of shoes of more than ten yuan to run, the result is too hard, resulting in every step on the hard bang, so it is easy to make the feet out of the cocoon for a long time or even due to the poor cushioning force caused by excessive friction in the knee joint and other places are prone to excessive friction and joint disease. Therefore, when running, you should choose shoes with soft soles that do not rub your feet. In addition, when running, do not run in the inner eight, you should have a little outer eight, so as to protect your feet.

Finally, after running, remember not to wash your feet immediately, not to wash your feet because your feet are a little hot, which will lead to the emergency contraction of the blood vessels that have just been loosened and dissipated, and it will be easy for your feet to be sore, so you should take off your shoes and dry them a little, and if necessary, you can also massage your feet to prevent cramps in your legs and feet.

Everyone must have a hobby of running in their lives, and many people may only have such a hobby in their lives, but do you really protect yourself while running? Today I will tell you how to protect your feet when running, you must know that your feet are the most important supporting parts of the human body, and the weight of the whole body is pressed on your feet, so it is very important to protect your feet.

A lot of important acupuncture points are concentrated in the part of the foot, it is very important to protect your feet when running, first of all, we have to learn to do how to activate your feet and surrounding ligaments before running, so that they can warm up and protect yourself from injury. Then rotate your ankle 360 degrees basically 16 times on the left and 16 times on the right, eight times clockwise, eight times counterclockwise, so that you can basically achieve the purpose of moving your ankle. The second point is to unblock the nerves in the instep of your foot, by sitting on the seat of your instep and stretching your body back. Decide how much you stretch according to your ability, remember to sit on the ground with your instep straight, and then gently apply pressure until you feel a slight pain and stretching.

The third point, there is also the activity of your toes, the toes may not be so important in the eyes of many people, but in the meridians of the human body disappear is the last section of the nerve endings, properly let the toes relax and move, it is quite good for your human body, the practice is also very simple, bend your toes in the positive and opposite directions a few times, so that the toes are slightly warm, and there is a very powerful feeling, you can end your footsteps warm-up session.

Learning these methods can basically make your running life more lively and powerful, I hope you can move your steps regularly and then do your favorite running sports.

Frequent ankle injuries while running? 5 movements, strong ankle strength, let you run steadily and safely.

1.Excessive strides or improper swing of arms. Both of these are the main causes of running back pain. Taking too much pace can cause the body to twist too much, affecting pelvic and spine health; Swinging your arms too much can also cause your spine to deviate.

2.Asymmetrical running mode. When running, you can tell by hearing whether one foot lands harder than the other. This phenomenon indicates that there is an inherent mechanism error in the running pattern, which can easily be overlooked, resulting in foot pain or foot injury.

3.Inward curvature of the knee and weakness of the hips. The real reason why your knees bend inward when running is that your glutes aren't strong enough. When running, your knees should be hip-width apart, as if your hip muscles are too weak to support your weight, gravity will transfer to your knees, causing your knees to bend inward.

4."Heel type" is confused with "forefoot type". "Heel-type" runners, with more heel strength when the foot lands; In the case of "forefoot" runners, the forefoot is more stressed during running.

The "heel" type is more stressed than the "forefoot" type during running. Some "forefoot" runners have problems because the front of their feet is not strong enough to support their body weight, and they should seek advice from a physiotherapist.

5.I don't know the shape of my feet. People who don't realize that their feet are too flat are more likely to get injured during running. Without knowing the type of your feet, it is easy to choose the right shoes, so it is best to go to a professional shoe store and choose the right running shoes under the guidance of a professional.

Choose a soft field, it is better to practice running on a sports field track, not on hard ground. When running, wear shoes with softer, thicker soles, and preferably suitable sneakers. When running, you should avoid hitting the ground with your heel first, and you should use the forefoot to land first to give full play to the elasticity of the arch of the foot to facilitate cushioning movements.

1. Warm up before running.

If you take a few steps at the beginning, then walk briskly, trot, and finally start running, you can also effectively warm up, you can do about 5 minutes of brisk walking or jogging before the official start of running, so that the body temperature is raised, muscle adhesion is reduced, and you can enter the working state. So how long is the right time, the preparation activity can make the heart rate reach about 70% of the maximum heart rate (the maximum heart rate is about 220 minus age) to become, generally 10 minutes, the hot time can be halved.

2. Running position.

During running, keep your head directly above your shoulders, don't stretch forward or lean back, and keep your shoulders parallel to the ground. The torso of the body from the neck to the abdomen should be kept naturally upright, not hunched over or deliberately straightened, and remember to always maintain a natural state. The arms and shoulders are slightly stretched back, which is a good way to breathe smoothly and run more energetically.

3. Stretch after running.

Many people may not understand the role of stretching, and feel that stretching is painful, so they don't want to pull. Stretching in place can help lengthen muscle latitude, grace lines, and slow down lactic acid, making you less tired.

How to effectively prevent your knees, feet, and calves from hurting while running!

The method of not grinding the hall to travel around the world, and the more divine limbs are more likely to accompany you to run the official website.

Running is a good way to fitness, it belongs to aerobic exercise, but running fitness is often easy to hurt the knee, so how to prevent the knee from being injured and lost in the process of running, here you need to master two principles.

Go back after the warm-up, are you on the varsity team?