在锻炼过程中防止受伤
走 is one of the safest ways to get more physical activity. 以下建议可以降低你受伤的风险:
聪明地开始
Start low and go slow with supportive, well-fitting, cushioned athletic shoes. Increase your walking time or distance by 10 to 20 percent each week. Replace your shoes every 300-500 miles to avoid the wear and tear that can contribute to injuries. 参见“球鞋达人”讲义. You can find a list of walking shoes recommended by the American Academy of Podiatric Sports Medicine at http://www.aapsm.org/walkingshoes.html.
避免水泡
Studies have shown that synthetic fiber socks decrease blisters compared to cotton socks. (Cotton tends to absorb moisture and increase friction.) Look for socks that are made with synthetic fibers such as Coolmax®, acrylic or polypropylene. If you buy new shoes, start with a short walk so that new pressure points don’t irritate your skin.
不要使用胫骨夹板
Shin splints (pain on the front of your lower leg) can occur if you increase your walking distance and speed too quickly or add too many hills too soon. Prevent them by wearing athletic shoes with adequate support and cushioning and gradually increasing your walking mileage and pace. Be sure and stretch your calves (both straight and bent knee) after walking.
消除膝盖疼痛
There are many causes of knee pain, including osteoarthritis and other problems. If you experience knee pain when you exercise, talk to your doctor. You may need a new pair of walking shoes with better support or cushioning. You may also benefit from strengthening and/or stretching exercises targeting the muscles that support the knee and hip.
幸福的步道
Don’t forget to look both ways when you cross the street — especially with many quiet hybrid cars on the road! If you’re listening to your iPod, make sure the sound doesn’t drown out street noise. Wear light-colored clothing with reflective strips if you’re walking at dawn or dusk.
走人行道最安全. If you walk on the road, walk against traffic so you can see approaching cars. There is a slight grade from the middle of the street to the curb to allow for water drainage. 走 on the edge of the street forces the downhill leg to bend slightly inward, stretching your iliotibial band (a ligament that runs along the outside of your thigh). 这可能会引起一些刺激和疼痛. Alternate walking on different sides of the street so you don’t have the same leg consistently on the downhill slope.
Concrete sidewalks are less forgiving than asphalt. Cinder tracks and dirt trails are even softer and gentler on your joints.
走 paths and hiking trails can be scenic and refreshing. 只是要注意不平坦的地形, 岩石, 树根或隐蔽的洞, 哪些会导致脚踝受伤. You may want to invest in lightweight trail running or hiking shoes, which provide additional support for walking in the great outdoors.
伤101
倾听你的身体. 如果你感到疼痛, particularly if it increases or comes on earlier in your walk, 限制活动并联系医生.
If you experience an injury while walking, follow the 大米 处方并致电您的医疗保健提供者:
- 休息. 让受伤部位休息. 站起来!
- 冰. Apply a bag of ice to the injured area for about 20 minutes. 冰 is nature’s anti-inflammatory and can reduce tissue damage. Use a bag of frozen peas if you don’t have an ice bag handy. Place a wet cloth between the ice pack and your skin. Repeat morning, after work and evening as long as you experience pain and/or swelling.
- 压缩. Use an ace bandage/wrap to secure your ice bag to the injury with some pressure. 这可以帮助控制肿胀.
- 海拔高度. If your foot or knee is injured, sit or lie down with your leg elevated at/above heart level. This reduces swelling and can help promote faster healing.
