Relax your muscles after running
Relaxation after running is very important, especially after recently started LSD (long slow distance) training, about 2 hours of running. Fully relax the muscles to be able to recover better, otherwise the muscles are in a state of fatigue, the next run is easy to injury. Relaxing the muscles for knee pain is preventive in nature and will help.There is a simple post-run stretching illustration, you can save to your phone to see:.
Joint supplements
Because of their own running volume is not small, will be worried about knee damage, so synchronized with taking supplements. The two components of glucosamine and chondroitin (I don't know if there is a misspelling).This is because of the old man's meniscus injury, so I know this ingredient, and then studied the fact that there are specialized sports joint supplements, I am eating GNC's Tri Flex, look at the description is designed specifically for the sports crowd, did not compare other brands, anyway, supplemented by eating to eat.
Strengthen the core muscle group training
Knee pain is very often also very related to running posture, if the power is not in the right position, the force on the knee will be very strong, it is easy to be injured. Land on the ground with the full foot, and learn to use the abdominal core to generate force, rather than relying solely on the legs to generate force. In addition to running, but also to do the core muscle groups training, including like Plank, abdominal ripper, etc., the core has strength, running more vigorous, there is no knee what happened.Flat support
Main training parts: abdomen (transverse abdominis), buttocks (gluteus maximus), front thighs (rectus femoris) Action points: from the head, shoulders, abdomen, hips, feet are required to be straight, abdominal, buttocks. Usually people are easy to ignore the transverse abdominal muscle, so before you start, you can lie flat, try to let the lower back to the ground, imagine breathing belly button towards the vertebrae shrink, feel the transverse abdominal muscle contraction, and then remember this feeling, and then do flat support training. At the beginning, elbows bent, forearms on the ground, about the same width as the shoulders, and then support the body, the upper arms and the ground is 90 degrees, the lower body with the toes of both feet on the ground, the body is in a straight line, the hips do not buckle or sink, maintain 30 seconds. The process to maintain the posture of normal breathing, do not put off the abdominal muscles. Advanced version: maintain the upper body posture, take turns lifting a single leg.Side flat support
Main training parts: side abdominal (internal abdominal oblique, external abdominal oblique) Action points: the same as the bar, almost all core exercises, are about abdominal contraction, hip clenching. Lying on the side with elbows to support the body, arms perpendicular to the ground, shrink the hips, head, shoulders, hips, feet in a straight line, maintain 30 seconds. Advanced version: maintain the side stick action, lift the outside foot, can train the inner thigh muscles.Yoga Bridge Pose
Main training parts: hips, lower back, back of legs Key points of the movement: when rising, feel the spine going up from the pelvis; when lowering, lower from the thoracic spine to the pelvis, one by one. Bend your knees, put your feet on the ground and lie flat, put both hands on the side of your body, slowly lift your hips and back off the ground from your pelvis, bend your knees close to 90 degrees, and keep your chest, hips and knees in a straight line for 30 seconds, then relax and put them down. Beginners can use their hands to assist, no problem to switch to chest exercises, thoracic spine, waist, hip section by section slowly upward, so that the pelvis and body to maintain the same level. Whether the action can be in place, with the iliopsoas muscle flexibility, hip and posterior leg muscle strength. Advanced version: maintain the bridge pose, slowly lift a pair of feet to maintain the same level with the body, stay for 3 to 5 seconds, and then switch feet to strengthen the training of the buttocks and abdominal muscles.Choose good running shoes to prevent knee pain
If you are a professional runner, it is best to choose professional running shoes, amateur runners should also choose a pair of comfortable sports shoes. Generally if it is road running, because the road surface is much harder than the plastic track, the impact on the knee is very large, you should choose professional running shoes with shock absorption function, especially running Baiyun Mountain such a road with up and downhill, the impact on the knee will be greater, it is recommended to consider entering the trail running shoes according to the road conditions, otherwise you will definitely have to kneel.Many well-known sports brand websites have tools for measuring foot size, and then there is a very famous running shoe shopping matrix, which can be used to select different brands of corresponding running shoes according to foot size, road conditions, weight, etc.
