Running injury has become a common and very difficult problem. Many runners can't run with joy because they have been suffering from this kind of injury. Achilles tendon Achilles tendon is composed of ribbon-shaped tendon fibers that connect the posterior muscles of the calf with the calcaneus. Tension is transmitted to the Achilles tendon through muscle contractions. When Achilles tendon is subjected to excessive pressure in a short period of time, strain, slight contusions or tears may occur, resulting in aseptic inflammation. If there is pain that is not serious, the runner can handle it himself. The method of treating injuries follows the simple RICE rule that is effective in relieving pain, reducing body inflammation and accelerating the body's self-healing. Restaurant chairs are an essential part of any dining establishment. Create a comfortable and relaxing space for guests to dine with the array of top-quality restaurant dining chairs at Concentric. Discover seating in a variety of styles, colors, heights, and materials to ensure the perfect environment for your dining space. Restaurant Chairs,Restaurant Dining Chairs,Catering Chairs,Nosh Dining Chair jiangsu concentric internatinal ltd , https://www.jsconcentriccorps.com
Today, it is necessary to share with you the causes and prevention methods of the seven major injuries in running, dedicated to all those who love running! 
The four most vulnerable runners
1. Running beginners: Run urgently before you have mastered the basics of running.
2. Running activists: Blindly increase running volume and increase running speed before the body has yet to adapt to running rhythm.
3. Those with a history of injuries: Ignore his own history of injuries, pay no attention, and perform heavy and strenuous exercise.
4. People with low bone density: There is no systematic training and plan for their low bone density, and running is performed according to the normal person's running method.
Ideal VS Reality is ideal: every kilometer and every step of running is not damaged: no pain, no pain, no pain after training the day before.
Reality: Most people often experience a little bit of discomfort - foot pain, strained ligaments, and knee injuries. Although not to the point of bed rest, but it is really nasty enough, people can not completely enjoy the fun of running and fun. 
Accidentally, a small pain ailment becomes a running knee, Achilles tendinitis, stress fracture ... and then can only stop! run! There are 7 kinds of injuries that are common to running. As a runner who is responsible for yourself, you should be familiar with the symptoms and treatment methods of these types of injuries. Maybe you have already seen signs and don’t know it?
There is a problem with the cartilage below the running knees (knees). When you flex your knees, the movement of the jaws must be coordinated with the direction of movement of the body. If there is inconsistency, abnormal stress may occur. 
The hamstring problem The hamstrings are located in the back of the thighs, relying on these muscles when bending knees, stretching legs, climbing and shooting. The hamstring problem often occurs because these muscles are weak. 
For each step of plantar fasciitis, our feet absorb several times the force of the body weight. Due to the long-term effect of overload pressure, acute or chronic plantar fascia injury. 
The iliac crest can also be called the sacral stress syndrome, an oppressive complex of the medial side of the sacrum, a pain caused by tearing of the sacrum muscles. 
The iliotibial beam syndrome is located outside the thigh, extending from the hips to the knees. When you are running, your knee flexes and stretches, which will rub the tibia and thigh bones. If you increase the mileage too fast, especially when running downhill, you may be injured. 
Unlike stress fractures and slipping or falling acute fractures, stress fractures are the result of strained bones subjected to constant impact. 
RICE self-injury response method also has two points of attention
* Once the pain occurs, the damage must be dealt with immediately
* Treatment must be at least 48 hours 
Rest - Rest. Stop running or training immediately to rest. Whether it is muscle pain or pain, the body needs to save energy to recover. Given that most of the running injuries are related to overtraining or excessive running, the most sensible approach at this time is to allow the body to rest for a while. 
2. Ice - Ice. Use an ice pack to apply ice to the injury. Ice is the most practical treatment for pain or acute injury during exercise. After running, ice can relieve pain early in the injury. The best time to apply heat is to recover from injury. 
3. Compression - Pressurize. The corresponding site is pressurized and bandaged. The use of elastic bandages and other tools for pressure bandaging has a good effect on the detumescence of the injury site and can also provide certain support and protection for the muscles and joints. 
4. Elevation - raise the affected area. Raising the affected area to a level above the level of the heart also has the effect of swelling.
#How much pain should I go to see a doctor?
* Severe pain, swelling, or severe numbness in the area of ​​pain
* Damaged parts cannot be pressed or subjected to weight
* If you have obvious abnormalities in the joints or are unstable, you should go to the hospital in time for diagnosis and treatment. 
Many injuries in running, such as Achilles tendinitis, plantar fasciitis, etc., are symptoms of strain caused by excessive use of muscles or joints. Ingestion of foods that help to reduce inflammation during recovery can lead to more effective healing. Adding these ingredients to your normal diet also enhances your physical health and prevention of pain.
Especially avocado, salmon, nut foods, as well as olive oil, flaxseed oil, etc., which contain lipids not only very healthy, but also recognized as anti-inflammatory food in the world of running.
During the recovery period, high-calorie, high-fat junk foods need to be eliminated. 
When the pain has eased, but the original running training cannot be resumed immediately. At this time, you can choose some alternative training, while allowing the body to maintain the amount of exercise while protecting the injury site.
At the same time, these sports can also be added as cross-training in your usual training to prevent muscle fatigue or strain in the same part. World-class players often choose cross-country skiing, cycling or swimming as cross-training. 
The fitness ball is soothing and safe. It can train muscles in the chest, abdomen, back, buttocks, and legs. These muscle groups play an important role in maintaining body balance, improving body posture, and preventing sports injuries. 
When the elliptical machine uses the human body to run, the trajectory of the ankle is similar to the principle of the ellipse, so that the aerobic training of the double elliptical machine is consistent with the natural running of the human being, but there is no big impact on the knee joint. 
The advantage of riding is that it gives a small burden on the body, can persist for a longer period of time, and is less likely to cause joint damage. Riding and running alternately can not only train to different parts of the muscle, but also can avoid the overuse of the same part of the muscles and joints. Of course, it can also reduce the sports injury. 
In the leg and foot injury can not run, especially the knee discomfort, swimming is the best choice. Swimming can control the core muscles and help you better use your hip strength. It is also an excellent way to self-heal the inflammation of running. 
If used correctly, a resistance rope can be changed to different lengths to produce different strengths for different levels of strength training, especially for upper body and thigh strength training. 
