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Winter running is prone to 6 kinds of injuries! Do you understand prevention?

Nov 09, 2018

Winter running is prone to 6 kinds of injuries!

 Do you understand prevention?


Entering the autumn and winter seasons, the temperature plummets. The cold, stiff, and too heavy equipment, in addition to making this season's running no longer as free as the summer, also greatly increases the risk of runners being injured while running.

The following running injuries in the autumn and winter seasons, running friends must not be taken lightly.

Muscle strain

Running in autumn and winter, the risk of muscle strain is much higher than other times, because as the seasonal temperature decreases, the blood circulation speed of the human body will also slow down. At this time, the contraction of blood vessels and the extension of muscles and ligaments will Will be greatly reduced. During the running, if you pay little attention, excessive exercise and excessive muscle load will cause muscle fiber breakage or rupture of the sarcolemma, resulting in strong pain and weakness in the muscle area.

The most effective way to prevent muscle strain is to fully warm up before running, accelerate blood circulation, fully activate muscles and ligaments, so that they can get enough adaptation time; control running volume and running intensity, avoid muscle overload; Massage the buttocks muscles to promote muscle relaxation.

Knee injury

In the autumn and winter seasons, the body's metabolism is slowed down, and the growth of bones in self-repair is also greatly reduced. Therefore, bones are relatively fragile during this period.

As the main weight-bearing joint for running and walking, the knee joint is not only complicated in structure, but also relatively easy to damage. Especially in the autumn and winter, the lower limb muscle strength and muscular endurance, the core strength is obviously “not to force”, the knee joint because The probability of overload and damage will also be much higher than in other seasons.

In order to effectively avoid the extremely difficult injury of knee injury in this season that is difficult to be awkward, it is recommended that the runner adjust his training plan, keep training, and do not increase speed or endurance. Excessive intensity training; if after running for a period of time, the running friend feels soreness or even pain such as pain in the knee, or is weak or unstable, and will give a rubbing or squeaking sound during exercise. Adjust the amount of running immediately, or pause training for self-cultivation.


As the ambient temperature drops, the outdoor pavement becomes harder due to thermal expansion and contraction, and is not suitable for running. In addition, as far as the human body itself is concerned, muscles and joints become stiff due to temperature decrease, and the nerve reflex arc Sensitivity will also be greatly reduced due to cold stimulation, and the coordination, control and balance of the human body will be affected. In addition, the autumn and winter seasons are too thick or tight, and the running shoes will be comfortable to some extent. Flexibility.

Affected by the above problems, running friends in the running process, the footsteps are unstable, suddenly lost balance and fall; or because of the improper control of running foot strength and sprain and other sports injuries, it is not surprising.

If you want to avoid falling and spraining during running, the first thing you should do is not to pack yourself into a "scorpion" because of the cold; in addition, the warm-up exercise before running must not be lazy, and the proper amount of warm-up can make body temperature on the one hand. Rising, providing nerve excitability, on the other hand, can help the joints get full activity, thus avoiding sprains.


Cramps not only occur in extremely hot summers, but cold autumn and winter seasons are also frequent periods of cramping.

When running friends are running in a low temperature environment, the excitability of muscles, especially the muscles of the legs, will increase due to cold stimulation. If not fully prepared in advance, the muscles will appear as "trembling" mechanical. reaction. In the continuous low temperature stimulation, such "trembling" is continuously generated and superimposed with the previous reaction, and muscle twitching is formed. When such muscle twitches are fused and maintained at maximum tension, muscle contraction is formed and accompanied by pain, which is what we often call cramps.

In order to effectively avoid cramps during running, in addition to carefully warming up and stretching before running, runners should pay special attention to the warmth of the legs. Although they are not running in cotton pants, they should not be too thin. Let the cold have a chance to go; in addition, do not take off the heavy outer pants immediately after running the heat, to avoid the muscles being stimulated by heat and cold.

Foot frostbite

Some runners may be troubled, perhaps because of other reasons, after entering the autumn and winter, they are still running in summer light and breathable running shoes. It seems that there is nothing to keep your feet cold and stick to running. In fact, it is quite troublesome.

There are many blood vessels and acupuncture points in the foot. The cold invasion will slow down the blood flow of the foot, causing the blood of the foot to not circulate, the body temperature is insufficient, and the symptoms such as stiffness and numbness appear, which affects the normal activities of the foot during running. For a long time, the foot will be frostbitten, and there will be injuries such as frostbite. Although it does not cause any damage to the body, it can be painful and seriously affect the running experience.

Therefore, after entering the autumn and winter season, it is best for runners to prepare a pair of running shoes suitable for running in the cold, and thick and suitable socks.

Respiratory and pulmonary diseases

Yes, you are not mistaken. The injury during running is not only in the legs. Cold air in the autumn and winter seasons is raging, and some big cities with more developed industries will even face the threat of smog. Outdoor running will also cause diseases in the respiratory tract and lungs.

Running friends will inevitably speed up breathing when running. In the process, a little carelessness may inhale a lot of cold air that is too late to warm up. When cold air enters the human body, it will irritate the respiratory tract and the lungs, causing symptoms such as cough and asthma, and even more serious respiratory diseases such as bronchitis.

Running in smoggy weather can cause too much dust to cause respiratory illness and even silicosis.

Therefore, it is recommended that runners should use the nose to breathe when running outside in the autumn and winter seasons. Do not inhale directly with the mouth. When inhaling the mouth, use the tongue to hold the mouth on the mouth to heat the inhaled air. Alternatively, you can choose Bring a running towel. In a city with smog, if there is no air purification system at home, then do not run indoors, because the indoor air is not better than the outdoor, it is best to choose some low-intensity exercise instead of running. If you must go out for a run, it is recommended to go to a park far from the street, the road and the vegetation. In addition, the threat of smog after the rain will be greatly reduced.