Diseases that long-distance runners are prone to

1, long-distance runners are prone to diseases

For long-term runners, Achilles tendonitis is one of the most frequent diseases. Some friends can pay attention to the technical training when running, and the daily running volume and speed are high scary. In fact, in what kind of excessive training will cause great damage to the body, especially the Achilles tendon.

2, long-distance runners appeared Achilles tendonitis causes

Lack of comprehensive physical training

Running training is a systematic process, can not be too much to pursue the speed or running volume. Warming up in the beginning, adjusting the pace in the middle and stretching the body in the end are all very important. If you simply run, the probability of Achilles tendonitis is much higher.

Neglecting science in training

Running without following scientific training principles can also cause Achilles tendonitis. Training is gradual, if a muscle group using a single training method of high intensity, so that the special training volume is too large and the intensity of the local load is too concentrated, will cause the athlete's calf muscle fibers of the three frontal muscles repeatedly repeated wear and tear, and make the calf muscle stiffness and tightness phenomenon.

Accordingly, the Achilles tendon is also subjected to a long period of strong mechanical tension stimulation, the Achilles tendon can not relax and rest, over time, slowly make the Achilles tendon around the pain, congestion, edema and other symptoms.

3, long-distance runners how to prevent Achilles tendonitis

Stretch the gastrocnemius muscle (to keep the knee straight) and flounder muscle (to keep the knee bent). Each stretch lasts 30 seconds and then slowly relaxes. Repeat the stretches 2-3 times a day.

Remember to stretch before running to strengthen your legs.

The training program is progressive.

Avoid mountain cross-country training.

What are the symptoms of Achilles tendonitis

1, when the two sections of the tendon are squeezed, there will be strong pain or pressure pain, as long as the force of a light pressure will be painful. When the patient gets up or continuous walking, the tendon in the peritendinous tissue activity increases, so the pain is aggravated, the pain will also be aggravated during training, and the Achilles tendon has pressure pain when pressed by the finger.

2. When walking or standing on tiptoe, there is a dull ache or pain, tenderness and mild swelling of the Achilles tendon. As the lesion worsens, the tendon becomes enlarged and nodules appear in the area of the lesion. The tendon moves more in the peritendinous tissue, so the pain increases, and the pain increases during training, and there is tenderness when the Achilles tendon is pressed with a finger.

3, ankle joint stiffness, with the gradual movement of the Achilles tendon and gradually reduced, swelling of the heel and ankle, 5 cm away from the Achilles tendon in the heel bone at the end of the pressure pain, the most obvious in the morning when you get up. Pain, aching, tenderness, pressure, and stiffness over and within the heel, aggravated by activity. It can occur in any area of the Achilles tendon, and the pain usually comes on early in the morning or during rest after strenuous exercise.

What can be done to relieve Achilles tendonitis

Seated Thinker's Pose

Stretch: Achilles tendon, flounder muscle

Kneel on one knee and sit back on your heel. Place your other foot next to your knee, keeping your heel on the ground. Hold the stretch for 10 to 30 seconds. Repeat with the other leg.

Breathing: Exhale y as your breath moves to the farthest point of the stretch; then breathe evenly as you hold the stretch.

Bent knee heel drop

Target: Achilles tendon, soleus

Step on the edge of a step or other object with your forefoot. Step down on your heel, keeping your knee bent. Move the other foot slightly forward. Hold the stretch for 10 to 30 seconds. Repeat the stretch with the other foot.

Breathing: Exhale y as you move to the farthest point of the stretch; then breathe evenly while holding the stretch.

Dynamic seated knee flexion and straightening

Target: Achilles tendon, flounder muscle

Sit on the floor and straighten your legs forward, bending your knees slightly and keeping your toes straight. Bend your feet toward your body as far as you can, without discomfort, and keep your knees bent. Release the stretch as you return to the starting position. Repeat the series for 1 to 3 seconds at a time. Repeat 10 to 12 times in a continuous, controlled, fluid sequence.

Breathe: Exhale as you bend your feet toward your body; inhale each time you release the stretch.

Bent Knee Heel Press

Stretch for: Achilles tendon, flounder muscle

Stand with one foot in front and one foot behind, hip-width apart in the sagittal plane, feet facing forward. Bend your knees and add weight to your heels. Hold the stretch for 10 to 30 seconds. Repeat the stretch with the other leg.

Breathing: Exhale y as you move to the farthest point of the stretch; then breathe evenly as you hold the stretch.