Running, now has evolved into a national sport. Whenever we mention going to participate in sports, the first thing many people think of is – running! However, although running is good, runners, especially long-distance runners, almost always encounter such a distressing problem: I have muscle pain, I have habitual pain, I have ankle pain, I have heel pain …… It is also what we call sports injuries! I often encounter this type of patient in the pain clinic, we will collectively call it “running pain”. In this article, we will discuss the causes of running pain in detail and recommend a new running method – Taiji running.
What are the causes of running pain and how to deal with it?
1.Insufficient warm-up exercise before running, or incorrect warm-up exercise. Insufficient warm-up exercise before running can lead to insufficient secretion of synovial fluid, poor lubrication of joints and increased friction, which can cause pain. The running pain caused by this situation, the pain area usually occurs at the joint or tendon attached to the bone, and mostly occurs at the beginning of running, and the pain will usually be gradually reduced after a period of running (about 15-20 minutes later).
2, running posture incorrectly caused by joint and muscle damage. This situation occurs mostly in the middle and later stages of running, patellar strain of runners often manifested as the front of the knee discomfort, the iliotibial bundle friction syndrome is manifested as the outside of the knee increasingly painful. In this case, you should stop running decisively, if you go home and find local inflammatory reactions such as redness, swelling, heat and pain, you can use ice to deal with it. Use a plastic bag filled with ice and wrapped in plastic wrap on the part that needs ice, generally ice 15-20 minutes, not recommended more than 20 minutes to avoid frostbite.
3, early strain injury after running. This situation occurs mostly in the case of running is not very large, the second day after running pain; pain parts appear more in the knee, Achilles tendon, plantar and other parts of the discomfort or fatigue. The main performance is easy fatigue and vague pain the day after running. This situation needs to attract the attention of runners, can be improved by enough rest and appropriate muscle strength training to improve muscle fatigue resistance.
4, delayed muscle soreness. This soreness is mainly due to the amount of exercise more than the usual normal level or do their own unaccustomed to the movement caused by the pain is characterized by no pain when the body is stationary, and once you do the activity, especially the activity occurs painful parts, it will be sore. This situation is not really a sports injury, just a normal reaction to not adapt to the movement, even without any treatment, the soreness will naturally subside after a few days.
”Who created “Tai Chi Running
The posture of running is very important, it is the basis of all running skills. The Tai Chi running method introduced here was created by American ultra-marathon runner Danny Dreyer. Dreyer was the founder of this technique.
Danny is a famous Western “Tai Chi” practitioner, he creatively integrated the essence of traditional Chinese Tai Chi into the running, creating this effortless, injury-free revolutionary running method, and henceforth said goodbye to the traditional running “a lot of training – injury -rest – a lot of training – injury” of the “strange cycle”, so that runners say goodbye to “no pain, no gain The “no pain, no gain” muscle running, to master the “thank you, no pain” taiji running way!
Because of this, Danny became the cover of Runner’s World and Running Times, and was interviewed by CNN, NBC, Discovery Channel, and hundreds of other media outlets such as The New York Times and The Washington Post.
”Key points of “Taiji Running
1. Focus. Pay attention to the main points of running at all times, and relax wherever you are tense.
2, relax: keep the upper body straight, the lower body relaxed; arms relaxed, swing back; both large and small legs should be soft and relaxed.
3, with the momentum: Taiji running and taijiquan, the same, is concerned with the momentum. Taijiquan is about when you hit, I follow you a fall, no injury, no effort, but also victory. Taiji running is also about following the momentum. The body from the ankle to have the tendency to fall forward, there is this to push the body forward.
4, emphasize the running posture: Danny believes that bad running posture is an important cause of the deadly cycle. If the weight always falls on a certain joint when running and repeats the wrong action, it will cause harm to the body. Therefore, developing a good running posture is the fundamental way to solve the dead cycle. Simply put, it means to align the body straight to.
(1) When viewed from the side, the ears, shoulders, hips and ankles should be in a straight line and all the weight of the body is supported by the bones, not the muscles. When the body is not aligned straight, it is inevitable that the muscles will carry the weight, which will cause muscle strain over time. So, from the side, the side should be straight;
(2) from the front, the left and right must be straight, the body can not be crooked;
(3) The head is straight, as straight as the back.
5, the body leans forward: the entire body falls straight forward, relying on its own weight to propel itself forward. We have to overcome two kinds of forces during running, one of which is gravity. In order to turn gravity into power, you need to lean forward, in the process of leaning forward, your body will fall forward, in order not to fall, your legs will lose the center of gravity, the greater your tilt, the greater the stride, the faster you run, which is also the principle of Taiji running homeopathic. The forward tilt does not need to be too large, a little forward tilt will work.
In addition, the weight of the body in the forward leaning, to press on the abdomen. This is particularly important, Lao Tzu’s “false heart and belly” is the truth.
6, the knee and toes should be forward. Regardless of the “inner eight” or “outer eight”, a long time are screwing joints, which is harmful to the body. Hip joint force than thigh and calf force is more efficient and better. Some people say that the more you run the thicker your legs, referring to the hip joint is not hard, but with the thigh or calf force caused. Taiji running talk “hidden needle”, that is, the hip joint force, and other parts to relax, the more relaxed the better.
7, body perception: through the rotation of the waist to lift the hip flexors, and then lift the thighs, calves, feet forward. Each advance is dependent on the body’s strength to lift the leg forward, rather than pedal forward.
8, foot law: feet must be parallel forward, so that the internal rotation of excessive, internal rotation can be effectively reduced, thus reducing the front of the knee inside and outside of the injury; with the middle foot on the ground, to be precise, is to use the outside of the middle foot first, and landing point do not overtake the body’s center of gravity, which is to minimize the action of the stirrups, thereby reducing the pressure on the knee.
9, breathing natural relaxation, all to relaxation as a prerequisite.
In short, Tai Chi running, in fact, is to the hip joint as the center, driving the rest of the body to run. The advantage of this running method is that the pressure on the knee is small, easy and natural to run, and there is not too much stiffness of the muscles after running. But this kind of running method lacks the action of stirring the ground, and cannot run fast. Therefore, Taiji running is suitable for the usual fitness running, weight loss running and super marathon after strength enhancement.