In the past few years, a wave of national running has swept China, and for many people, running has become the first choice for exercising. Exercise is always worth encouraging, but as a doctor, I found that there are many problems. For many people, unreasonable running arrangements or wrong running rhythm, blindly following the trend, not only can not play the role of exercise, but also accelerate the physical damage. When it comes to correct running, there are many things to learn, such as running equipment, running time, pre-running stretching, basic strength training, arm swing, stride, frequency, posture, post-running care …… Today, we will tell you how to avoid running sports shock from clinical experience. What is motion shock? When running, after the power foot leaves the ground, the body will have a vacating process. Before the other foot hits the ground, the body is actually doing a parabolic movement, first rising, then falling, and the moment it lands the body will bear a shock to cushion the gravity, and then start the next vacating. If because of the body structure or wrong running posture or unreasonable sports equipment lead to landing instant body cushioning weakened, the impact is too large, then in this case, the more running, the more serious the body damage. The consequences of sports impact: headache, nausea, vomiting, insomnia, cervical pain, back pain, knee pain, ankle pain, foot pain, etc. What does the body rely on impact? By the three points mentioned above: body structure (mainly the spine and arch), running posture (muscle cushioning), sports equipment (mainly running shoes). 1, spinal physiological curvature As shown in the figure, the lateral piece of the spine has four physiological curvatures: cervical curvature forward, thoracic curvature backward, lumbar curvature forward, sacral curvature backward, these four physiological curvatures are like the body’s spring, cushioning the impact of landing, once the spine is in an unreasonable physiological state, its cushioning function is bound to be discounted, such as the common cervical physiological curvature straightening, running will impact the brain, causing dizziness The symptoms of dizziness, headache and insomnia. The normal physiological curvature is like a spring change in the physiological curvature of the cervical spine lumbar scoliosis countermeasures: x-ray professional spine doctor to analyze the biomechanical structure of the spine, adjust the degenerative spine structure, and regularly do spinal correction. 2, running landing point Many people start running, landing a moment is the heel landing, and then transition to the entire foot, or the entire foot at the same time landing, which is the cushion lack of posture. About the landing, the correct way should be the outer arch first (including the outside of the heel together with the landing) or the forefoot first, either way, should avoid the heel first or the whole sole of the foot landing at the same time. 3, running posture The reasonable running posture should be to tuck the abdomen, lift the hips, eyes forward, the neck, back, waist in a plane, up and down the arm, relying on the elasticity of the arch and the contraction of the quadriceps and core muscles to vacate. Correct posture Wrong posture: head down, head up, swinging arms left and right, torso relaxation (running upside down), and of course, the source of all evil – the foot followed the ground. Wrong posture 1 Wrong posture 2 Wrong posture 3 4, equipment The lighter the clothes and shoes the better, the more flexible the soles of the shoes the better, it is best to wear knee pads or patella straps, cell phones, bracelets headphones, look after yourself. 5, post-exercise treatment After high-intensity training or competition, it is easy to cause joint pain and swelling, so immediately after running ice packs on the knee and ankle joints to help relieve pain and swelling, in the daily maintenance of the joints, hot compresses or spray blood circulation spray, are conducive to joint maintenance. Icing