服务热线:400-600-4487

首页_顶_右_优势logo
主页 > 治疗 > 足球运动

长期跑步如何保护膝盖(一)

2016-10-12 13:18 http://www.cufl.com/ 点击:
 
    膝关节的结构非常复杂,同时又承受的身体大部分重量,最要命的是这家伙很不老实,总是积极参与各类身体运动,所以一不小心就会出现损伤。
 
    跑步必然会磨损膝盖,这是无法避免的。但是,这里说的是磨损膝盖,而不是伤害膝盖。人生无时不在磨损膝盖,爬山会磨损,爬楼梯会磨损,甚至走路也在磨损,那么长期跑步如何保护膝盖呢?


 
    保护膝盖要注意什么?
 
    1、跑步时尽量穿专业一点的运动鞋,专门的跑鞋是最好。对于较硬的路面,要选用弹性较好的运动鞋,减小跑步运动时地面对膝盖的冲击。
 
    2、正确的姿势是避免所有运动损伤的关键。脚尖自然落地,每一个动作都放松,手臂放低并向前摆动,手臂与肩膀向后扩以展开胸部使呼吸顺畅,臀部收在身体正下方(跑步时感觉臀部在身体下方滚动),头部向前,并保持在肩膀正上方,不左右偏。
 
    3、跑步不只是腿部肌肉,其实脚、踝、关节的小肌肉群、上肢和肩背力量,特别是核心力量都非常重要。
 
    4、遵循循序渐进原则,特别是初期,不能冒然增量。一般原则,不用每天跑,跑一天,休一天就很好。每次跑量,本周比上周不要超出10%,是早期比较安全稳妥的方式。


 
    5、跑步前注意做热身运动,以防止在运动中拉伤。对于跑步来说,下蹲、压腿等运动脚踝、胯部、膝盖等非常值得注意。如果膝盖已经伤了,马上停止跑步,做交叉训练。
 
    6、尽量不要跑水泥路面,水泥路面太硬,如果车多的话危险不说对肺还不好。小区的砖面路可以,小沙泥路最好,但要注意防止崴脚。
 
    7、可以跑步下坡,但注意放缓速度,而且要调整脚掌着地角度。一般长跑中会用全脚掌着地(也因人而异),跑下坡时注意让膝盖微弯,不让地面直接冲击膝盖,这个很重要。尽量避免跑下台阶,这个冲击太大,小步缓行。跑上台阶可以锻炼膝盖。
 

足球运动防护及保障
 
        2016-2017特步中国大学生校园足球联赛官方合作伙伴——风险管家,联合大地保险、国联人寿、平安好医生组成运动治疗、康复及保险保障的风险管理体系,将为参赛球队教练及运动员提供全面和专业的保障服务,包括因训练及比赛途中、比赛现场造成的意外伤害提供就医安排和费用保障、赛前运动伤害医疗知识普及、赛后康复治疗、心理咨询等,打造“运动防护及治疗、运动损伤保险”的双保险体系,真正解决教练及球员长久以来的后顾之忧,为大足联赛保驾护航。
 
        足球运动防护治疗学院 了解咨询企鹅群:127337625。


Knee structure is very complex, while most of the body to bear the weight, the most terrible is that this guy is not honest, always actively participate in various body movements, so accidentally there will be injury.

Running will inevitably wear knee, it is inevitable. However, here is to wear the knee, rather than hurt the knee. Life is always wear knee, climbing will wear, climbing the stairs will wear, and even walking is also wear and tear, so how to protect the knee long-term running it?
 
What should I pay attention to to protect the knee?
 
    1, running as much as possible to wear a little professional sports shoes, running shoes is the best. For the hard road, to use better elasticity of sports shoes, running to reduce the impact of knee to face.
 
    2, the correct posture is to avoid all the key sports injuries. Toes naturally fall, each action is relaxed, arm down and swing forward, arms and shoulders back to expand the chest to make breathing smooth, hips closed in the body just below (running feel the bottom of the body rolling in the hips), the head Forward, and keep it in the top of the shoulder, not about right and left.
 
    3, running is not just the leg muscles, in fact, foot, ankle, joint muscle groups, upper limbs and shoulder strength, especially the core strength is very important.
 
    4, follow the principle of gradual and orderly, especially in the early, can not take the incremental. General principles, do not run every day, run the day off on a very good day. Each run, this week than last week not to exceed 10%, is relatively safe and secure early way.
 
    5, running attention to doing warm-up exercise before, to prevent the strain in the sport. For running, squatting, pressure leg and other sports ankle, hip, knee and other very noteworthy. If the knee has been injured, immediately stop running, do cross-training.
 
    6, try not to run the cement pavement, cement road is too hard, if the car is not dangerous if the lung is not good. Area of ​​the brick surface road can be a small sand road the best, but should pay attention to prevent Wei feet.
 
    7, you can run downhill, but pay attention to slow down the pace, but also to adjust the angle of the soles of the feet. General long-distance running will use the whole foot to the ground (also vary), downhill when the note to let the knee slightly curved, not to impact the knee directly to the ground, this is very important. Try to avoid running down the steps, the impact is too large, small step slow. Run up the steps to exercise your knees.
 
 
Football protection and protection
 
        2016-2017 Xtep China University Student Football League Official Partner - Risk Steward, United Dadong Insurance, Guolian Life Insurance and Good Doctor will provide a comprehensive risk management system for athletic therapy, rehabilitation and insurance, and will provide coaches and athletes with comprehensive And professional protection services, including training and competition on the way, the scene of the accident caused by accident medical treatment arrangements and the cost of protection, pre-school sports injury medical knowledge, post-match rehabilitation therapy, psychological counseling, to create "sports protection and treatment, Sports injury insurance, "the dual insurance system, the real coach and player to solve long-term worries for the Dazu League escort.
 
        Football Sports Protection Treatment College Learn about consulting Penguins: 127337625.


(责任编辑:推土机)
评论_内页_右侧_小按钮_1 评论_内页_右侧_小按钮_2
评论_内页_右侧_小按钮_1 评论_内页_右侧_小按钮_2
评论_内页_右侧_小按钮_1 评论_内页_右侧_小按钮_2
评论_内页_右侧_小按钮_1 评论_内页_右侧_小按钮_2
评论_内页_右侧_小按钮_1 评论_内页_右侧_小按钮_2

主办单位

1-1 全国青少年校园足球工作领导小组办公 大学生体协会

独家运营商

独家运营商

冠名企业

冠名企业

支持单位

支持单位

赞助商

AOTO 奥拓电子 航天电器 冰川 坚果 芊守 滴滴 怡宝

合作媒体

合作媒体 合作媒体 合作媒体 合作媒体 合作媒体 合作媒体 合作媒体 合作媒体

服务提供商

联赛服务提供商 联赛服务提供商 联赛服务提供商 联赛服务提供商 联赛服务提供商