大多数跑步者都有许多伤害故事，因为他们在壁橱里训练鞋。事实上，似乎你不能真正地称自己为跑步者，除非你有一个矫形外科医生或速度表盘上的物理治疗师。这项运动的简单性 - 它的重复和耐受性的性质 - 还考虑了它损坏身体的倾向。
The bad news about these injuries is that they are often hard to avoid. The good news? They’re totally treatable. Here, we break down the most common running ailments—and how to avoid them.
笔记：与任何健康问题一样，重要的是您与您的医生发表正确的诊断和治疗计划。以下是可能或不适用于您的特定疾病的一般建议。
Shin Splints
- 定义：An aching pain in the front of the lower leg.
- The causes:通常，胫骨夹板被线部门增加。运行表面或速度的变化 - 特别是过度跨越 - 也可以突出小腿肌腱。
- 症状：紧张的小牛肌肉和嫩胫骨倾向于发出爆发。
- 治疗：Ice, ice baby: Grab a bag of frozen peas and place it on the irritated spot a few times a day to reduce inflammation. Calf and Achilles stretches will also help to loosen up the lower leg muscles and reduce the strain on your shins. You may need to stop running altogether for a week or two if the pain is severe.
- Avoid it:New to running? Don’t overdo it. Gently increase your mileage by just 10 percent every week, and stick to softer surfaces, like grass or a bouncy track, which are more forgiving than rock-hard pavement.
Plantar Fasciitis
- 定义：Purtomar筋膜的炎症，厚厚的组织覆盖脚底的骨头。
- The causes:Trauma (stepping on a sharp object or otherwise straining your foot), overuse, inflexible calf muscles, over-pronation (your foot rolls inward when you run), high arches and incorrect shoes.
- 症状：脚跟基部疼痛，当你赤脚时更加激烈。疼痛在早晨通常是最严重的或在跑步开始。
- 治疗：冰，物理疗法和添加矫形器 - 支撑鞋插入，即骨科医师可以帮助您选择。在网球或按摩酒吧滚动折磨的脚一天30分钟，并伸展小牛也可以缓解疼痛。
- Avoid it:穿上鞋子，特别是当你没有跑步时。缺乏拱形支持的脆幻触发器是PF的主要罪魁祸首，所以如果你必须穿凉鞋，选择一些议员，如Birkenstocks。
软骨软化Synd髌骨和髌股疼痛rome (Runner’s Knee)
- 定义：A softening or wearing away and cracking of the cartilage under the kneecap, resulting in pain and inflammation.
- The causes:弱大腿肌肉，稳定的臀部，紧身母羊或achilles肌腱，通常是由伸展，过度和过度训练的不足。
- 症状：膝盖疼痛，特别是在较长的训练期间。也可以将自己作为上大腿或腹股沟中的内膜肌肉中的紧张性。
- 治疗：休息，冰和力量工作：研究表明，缺乏髋关节稳定性，特别是女性，与跑步者的膝盖的发展直接相关。
- Avoid it:Take the time to incorporate stretching and strength training into your routine (especially hip- and core-strengthening exercises). Balancing your running with cross-training (think: the elliptical machine or a stationary bike) a few times a week will give your legs a much-needed break from the pounding.
Iliotibial (IT) Band Friction Syndrome
- 定义：Pain and inflammation on the outside of the knee, where the iliotibial band (a group of fibers that run along the outside of the thigh) turns into tougher, less flexible tendon tissue. When the band rubs against the femur (thigh bone) as it runs alongside the knee joint, it can become irritated and inflamed.
- The causes:Overuse, faulty biomechanics and weak hips and glutes.
- 症状：IT乐队中间的疼痛和疼痛，可能会增加膝关节外面更严重，甚至衰弱，疼痛。
- 治疗：Rest, deep tissue massage, foam rolling along the outside of the leg, hips and hamstrings. Strength exercises like leg lifts and squats are key for targeting weak hips and glutes.
- Avoid it:经常使用泡沫辊在跑步后放松紧密肌肉。尽快缩放距离IT乐队的痛苦态度。伤害可以迅速从坏措施才能越来越糟糕，所以立即响应休息可以导致更快的恢复。
Achilles Tendonitis
- 定义：Achilles肌腱的炎症，刺激和肿胀（将小腿肌肉连接到鞋跟的肌腱）。
- The cause:Over-pronation, over-training, excessive speed work and tight or fatigued calf muscles.
- 症状：肌腱背面的疼痛，在踝关节或折磨区域的发红和发红和肿胀中的不灵活性。当你移动脚踝时，听到裂纹 - 疤痕组织摩擦的声音 - 是阿基里斯肌腱炎的另一个指标。
- 治疗：Rest until the pain is gone as well as a steady routine of icing (up to 30 minutes several times a day) and calf stretching. Wrapping your foot or inserting a foam wedge heel pad in your shoe can also boost support and speed up the healing process.
- Avoid it:逐渐增加你的里程，穿着支撑鞋，通过做脚趾升起并定期伸展来保持你的小腿强壮。如果您倾向于疼痛的阿基里斯，请避免为该地区增加额外压力的活动，如山上运行。
