All major injuries are usually the result of poor running techniques, which lead to improper operation and overload of muscles, tendons, ligaments and joints. “The first phase of the injury is acute: you are in pain and have to skip training,” says Nikolay Romanov, author of the book “Run faster, longer and without injuries”. - After treatment, it becomes easier for you, but the pain and injury will return. Over time, the injury will become chronic and you will have to live with it. The cycle of damage occurs because you treat the symptoms, not the cause. You must correct the mistakes in the technique of running, which leads to them. Pain and injuries are almost always the result of improper landing. Most of the problems arise due to the stretching of the step (landing of the foot in front of the body) and bending in the lower back. This puts your body in a vulnerable position. ”
The main reason - the landing of the foot in front of the body (stretched step). This happens in two cases: landing in front of the hull with a locked knee or with an overly bent knee. In both cases, the knee joint, as well as the tendons, cartilage and ligaments surrounding it, have an excessive load. The foot cannot work as a spring when it lands in front of the body or is locked. The knee joint absorbs the load, but it is not designed for this purpose. This is a muscle task.
How to fix
Make a forward movement and start to run, focusing on tightening the foot under the pelvis and landing on the front of the foot. Feel the natural spring action of the foot. Run 20-30 meters and take a break. Repeat 3-5 times.
The cause of this common injury is also rooted in the landing of the foot in front of the body or the landing with the ankle and foot blocked. Plantar fasciitis develops in the following cases:
- landing on the heel, after which the foot hits the ground and clamped;
- landing on the middle part of the foot with the foot clamped;
- intense active landing with a clamped foot and strained fingers, actively pushed down.
How to fix
Regularly make a rack of elasticity. Take off your shoes. Transfer body weight to the front of the feet. Bend your knees so that they are above the toes. Bend the body slightly forward so that the shoulders are above the pelvis and he is above the front of the foot. Place elbows bent over the waist. Feel the muscles of the body, from the buttocks to the shoulders, pick up the abdomen, bring the shoulder blades together. Chin raised, look straight. Mentally give the body a command to be ready to move, as if you were waiting for a starting signal. Compare the stance of elasticity with how you usually stand. You should feel more collected.
Jump over the rope for a minute (gradually bring the time up to 3 minutes), focusing on the rhythm and practicing the correct landing on the front of the foot.
Anterior Tibial Syndrome
The reason is again the landing of the foot in front of the body, forcing the foot to stand at an angle, and not perpendicular to the ground. This causes a shift in the bone tissue in the tibia during loading. The joints are designed for taking and lifting the load, and not for taking and holding it. Concussion during active landing also provokes the separation of the periosteum from the bone.
How to fix
Do the “Shift Support” exercise regularly. Perform it 10 times, resting for half a minute between sets. The point is that the body is accustomed to put the foot under the pelvis, without loading the tibia bone.
Stand in a pose of elasticity. Pull up the right foot under the pelvis. Raise up your left hand to counterbalance. On the supporting leg, transfer the body weight to the front of the foot, the heel is still slightly touching the floor. Bend the knee of the supporting leg so that it is level above the toes. Slightly bend the supporting leg in the hip joint - it should be exactly above the front of the foot, while the shoulders are exactly above both of these joints. Move your right leg forward, making a falling motion. When the right foot passes by the left foot, lift the left foot under the pelvis, while the right foot is still in the air. So you transfer body weight on the right foot, going to touchdown. Allow your right leg to fall freely to the ground without muscular effort, and land on the forefoot. Repeat the exercise for the other leg, tightening the right foot under the pelvis, transferring body weight and landing on the left foot.
You can find a lot of useful information for runners here.