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跑步真的伤膝盖么?(下)

训练哪些肌肉来?;ぷ约旱南ジ??拉伸与放松真的有那么大的作用么?还有哪些可以避免跑步膝盖损伤的方式呢?“赤足跑”是否真的能够避免伤???还是听从自己身体的声音吧。

knee

加强肌肉训练:腿部,尤其是大腿肌肉的强壮能够对膝关节提供相应的?;?。尤其是正面的股四头肌和扩筋膜张肌。股四头肌强壮,能够减少落地时对髌骨和半月板的冲击,很多膝盖正面痛都是由此引起的。而扩筋膜张肌与髂胫束有关,很多膝盖外缘疼痛也是髂胫束问题。

练习大腿肌肉有很多种方式,比如箭步蹲,深蹲,爬楼梯,靠墙静蹲。而靠墙静蹲由于是静态动作,膝关节无收放,冲击较小。因此是很多跑者腿部肌肉训练中的一个重要部分。但是在训练过程中不要一开始就追求静蹲时间和强度。注意姿势的标准,比如不要弯腰,要保持髋骨的稳定,要将膝盖放在脚踝的垂直上方等。保证整个腿部的排列正确。只有这样才不会造成训练时对膝盖的额外压力。

重视拉伸和放松:跑后的拉伸被很多跑者忽略,尤其是在高强度训练之后,浑身疲倦只想赶紧吃点东西,快速洗个澡休息一下。经常跳过了拉伸环节。但是拉伸是对肌肉恢复和生长非常有益的。肌肉做功是由收缩实现的,而力量大小除了肌肉维度还有很重要的因素就是收缩幅度。很多人重视肌肉收紧的程度,但不重视肌肉延展的程度。但是肌肉的收缩幅度是由最大收缩与延展两个指标决定的。

训练后充分延展自己的肌肉,韧带,甚至还有筋膜等位置,让其快速从疲倦状态恢复。再生时变的更加有力量。而长久不进行跑后拉伸,肌肉延展度将会变小。不光会影响步幅的大小,也会影响跑步的姿态。

而跑前的放松,热身阶段也是必须的。很多运动损伤都是发生在训练的初期,此时身体还没有彻底适应运动状态。膝关节等位置的关节囊还未分泌润滑液。如果此时开始强度训练相当于汽车还未热车,直接开始拉200公里高速的感觉。因此每次跑前都要有充足的热身,如果不愿原地热身可以用前1/4的里程放松跑,通过慢跑来热身。感觉身体轻盈,协调的时候再进行正常的节奏跑或是间歇跑训练。

这些因素相互影响,不能说某一个是决定性因素。肌肉的?;ば杂攵韵ジ堑某寤餍源τ谝桓鱿嗷サ窒淖刺?。提升跑量和速度必须谨慎,充分的了解自己的能力,确定自己身体可以承受的前提才加量。随着水平的提高,训练里程越来越多,也跑的越来越快。必须要改善跑步姿势和加强腿部的肌肉能力。

在很多介绍跑步训练的文章中都会提到“听从自己的身体”,这句看似有些飘渺的话恰恰是?;はジ堑闹匾?。对自己的身体越了解,越能控制自己的身体,越远离膝盖损伤。

最后说一个极具争议的话题:赤足跑鞋还是?;づ苄?。赤足跑鞋本身不能?;はジ?,也不能加强肌肉。但是正是由于没有任何?;せ?,因此对身体本身的刺激更为强烈,能够在同等训练量或是同等速度情况下给肌肉更多刺激,让肌肉更快速的变强。但是前提依然是要超过冲击力,一旦冲击力过强还是会有损伤。赤足跑鞋一定程度上会影响人的跑姿,让人更多的利用前掌,这是比较符合对膝盖冲击力小的跑姿。但正确跑姿不止只有前掌着地这一个点,因此穿赤足跑鞋不能直接彻底纠正跑姿。

《天生就会跑》的作者是赤足跑的推崇者,在这本有点传奇色彩的跑步书籍中他介绍的人物几乎都是天赋异禀,并且训练强度极大。比如最早的赤足跑者“泰勒”是个精力旺盛的家伙,在跑步的前半年就跑进了全马3小时10分的成绩,这显然不是普通人具有的身体素质。而主角塔拉乌马拉人的“极简拖鞋”跑法也是从小训练才具有的能力。即使作者本人,信仰赤足训练,但也是在专业的教练指导下进行了8个月的训练和姿势纠正后才登上铜峡谷越野赛的赛道上。只不过这些重要因素在“赤足跑”的光环下未被重视。

赤足训练是个长期,渐进的过程。在小腿和足底肌肉不足够强大的时候可以先穿?;ば院眯┑男?,逐渐向轻量跑鞋过度,在有足够的能力之后再开始赤足训练。不要看到概念而盲目开始。仿佛很多人看到“素食健康”的概念,就纷纷效仿。殊不知“素食”的名人们都是有营养师或是良好的医疗保障,可以经常检查营养状况,进行膳食调整。而不是靠吃素变的健康的。如果单纯的吃素就是健康,怎么在物质贫乏时期,那么多每天吃玉米野菜的人营养不良,而且身体不健康呢?

根据自己的能力和水平选择跑鞋,即使真的信仰“赤足”训练。建议开始阶段也从几百米到2,3公里逐步过度。而不是换上赤足跑鞋,然后在身体肌肉结构无法适应的情况下延续之前的高强度训练。导致各类运动损伤。

扩展阅读:
跑步真的伤膝盖么?(上)
跑步真的伤膝盖么?(中)

您需要才能回复
  1. 40fa02bc1352529597f92165b2242be9
    藏辉Lv.2
    2017-12-07 14:09:18
    可以在跑步机上训练赤足跑吗?

    回应

  2. 9f71bde1151e27cd73f887aa36d578ca
    徐彤Lv.17
    2019-01-04 09:51:03
    精彩!

    回应

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