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越野跑的伤病预防—Salomon越野跑训练营分享会

今年,Salomon首次与上海越野共同组建越野跑训练营。首期训练营计划将支持6名选手共同备战2014年的HK100越野赛。在为期2个月的活动中,训练营将安排大量训练和分享会,把更多越野跑理念和知识带给更多的越野跑爱好者。

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首次活动在11月21日在上海铁人STC店举行,请来了国家田径队的盖医生为越野跑爱好者介绍越野跑的防治。由于越野跑越来越流行,因此活动当天来了大量跑友。所有人都希望能够更长久健康的跑下去,稳步的提高自己的身体能力和运动成绩。

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盖医生先对越野跑最可能产生伤病的大腿(股四头?。?,膝盖,小腿,脚踝的结构进行了简单介绍后。介绍了产生伤病的主要原因,以及日常训练中的注意事项以及伤病发生后的处理方法。

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在活动的后半段,盖医生针对到场的跑友的具体伤病情况给出了处理意见。并且演示了一些常见的拉伸方法和要点。

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在此次分享中盖医生主要给出了以下的建议:

A. 肌肉强度训练。大部分伤病产生的原因都在于跑动中肌肉过于疲倦,无法支撑关节,造成关节骨骼的劳损。因此对大腿,小腿肌肉的强化是避免伤病的重要手段。对大腿肌肉的强化能够?;はジ?,对小腿肌肉的强化能够?;そ捧?,跟腱。因此日常的静蹲,提锺训练必不可少。

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B. 运动后拉伸。由于肌肉紧张会造成关节附近骨骼的相对位置拉紧。丧失了缓震性的同时,加大了摩擦。很多发炎与疼痛都是由于摩擦产生的。因此每次训练前后都要重视热身和之后的拉伸。能够保持肌肉松弛,减少摩擦造成的发炎和疼痛。

C. 辨明情况。每次发生伤病后,常规处理方式为冰敷+休息。但是并非针对所有情况和所有时期。最好能够判断产生疼痛的原因和准确位置。比如,如果是肌肉痉挛造成的疼痛,应该进行热敷,让肌肉舒缓。比如在伤病已经发生2,3天后。有些情况下伤患处更需要热敷而非冰敷。辨明是肌肉,韧带,骨骼中的哪部分造成了损伤,要对症处理,而不要盲目忽视,错过了最佳的治疗时机。

D. 充分休息。发生伤病后要进行充分休息,而非坚持训练。这种方式将会加重伤痛,并可能造成再次损伤。而且不利于恢复。很可能造成更严重的后果,危及将来的运动生涯。因此在发生伤病后 “逞英雄”绝不是个好的选择。

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在活动结束后,Salomon还为参加分享会的朋友准备了各种纪念品。本次训练营的正式训练将从上海马拉松结束之后开始,主要内容为周末江浙沪地区的长距离拉练。@i爱燃烧@上海越野官方微博将会实时发布训练计划?;队卸源烁行巳さ脑揭芭馨谜卟斡?。

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