Man preparing for “Hanma” life-fighting exercise One month before the game, fatigue fractures were found
Correspondent Wu Ye Correspondent Hu Meng Wan Lingxiang The 2016 Wuhan Marathon will be held on the 10th of next month, and 20,000 athletes will flex their muscles and be ready to try.
The reporter learned from the local hospital that athletes were injured due to improper exercise. Mr. Zou, 35, was found to have fractured his right foot yesterday and missed the competition.
The boy gave up the race because of a chronic fracture. Mr. Zou, 35, is an amateur long-distance runner. This time he was selected to participate in the “Hanma”. He cherishes that he began to increase the intensity of exercise more than a month ago. He ran at least 15 kilometers a day without rain or wind.
Yesterday morning, Mr. Zou just ran for more than 20 minutes, and felt pain in his right foot. He stomped a taxi and went straight to Hubei Provincial Hospital of Traditional Chinese Medicine.
X-ray examination showed that Mr. Zou had a fracture of the second metatarsal of his right foot.
Chen Jianfeng, the chief physician of the orthopedic department of the hospital, explained that this is a fatigue fracture, which is caused by prolonged overloaded running, incorrect running posture, too hard ground or low shock absorption performance of running shoes.
According to Mr. Zou’s current situation, he can only rest in bed and cannot participate in the competition.
Running the marathon “do your best but not stubborn” Chen Jianfeng said that with more than ten days left before the competition, players can moderately increase the training intensity, but about three days before the competition, the amount of exercise needs to be reduced to keep the body functioning in a good state.
Before starting the race, the runner can warm up by jogging for 5 to 10 minutes to let the joints of the whole body move away to achieve a slight sweat.
In the last 10 minutes before departure, do some gentle stretching exercises, focusing on the Achilles tendon, calf gastrocnemius, which is the “calf tummy”, the quadriceps and waist muscles of the thigh, to keep the whole body comfortable and relaxed.
The whole marathon 42.
195 kilometers, it is difficult to reach the end without maintaining the correct posture.
Chen Jianfeng introduced that the running posture includes the way of landing on the ground, swinging arms, breathing and gait.
Long-distance runners should hit the ground with their feet first, and make full use of the shock-absorbing effect of the arch of the foot to avoid the impact of the reaction force on the heel, ankle and knee joints.
When swinging the arms, the arms and shoulders are naturally relaxed, and the arms are naturally bent above the waistline. It should not be too high or too low.
In addition, long-distance runners are best to breathe at the same time, in order to inhale enough oxygen, the breathing rhythm can be adjusted according to the pace.
Keep the speed moderate during long-distance running, avoid sudden acceleration, and pay special attention to stable gait when turning or uneven ground.
Chen Jianfeng reminded that if there is any discomfort during the long-distance running, don’t stick to it blindly, don’t expect to be able to defeat everything with willpower.
Experts can easily deal with sports injuries. “The most common problems in long-distance running are strains and sprains.
Chen Jianfeng introduced that if uneven force is applied during running, it is easy to cause calf muscle spasm. At this time, the player can sit down and straighten the leg, and pull the back of his foot with his hand. After the spasm symptom is relieved, gently press and rub the calf.Chengshan cave at the back depression.
In case of ankle sprains, pain in the soles of the feet, Achilles tendon or knee joints, the lighter ones can take emergency treatments such as ice compresses and external application of Xiaoyu cream, and continue running after the symptoms are relieved.
If the symptoms are serious, you must abandon the game for treatment. Blind adherence may cause permanent damage such as Achilles tendon rupture and bone dislocation.
Chen Jianfeng reminded that those who participate in running training for a long time need to be careful of the second metatarsal fracture.
Chronic fracture pain is not strong, and patients are easily mistaken for exercise fatigue. Its main manifestations are pain and bruising on the forefoot after exercise.