Beijing Risheng Socks Co., Ltd.

Whether it is running, fitness or other sports, it is necessary to conduct scientific training based on scientific and complete evaluation and combined with the characteristics of sports. Combining these factors is the correct evaluation and training system for each sports.

A perfect assessment based on functional actions is a very scientific and effective assessment method. The assessment can diagnose and correct the dysfunction before the body injury, instead of finding the problem after the body injury and obvious pain. The tissues and joints will not be damaged for no reason. Correct body posture is a necessary prerequisite for all movements, so scientific evaluation is very necessary. The evaluation can help to find bad body posture, wrong functional movements, limited joint mobility, lack of stability, and lack of basic strength, and on this basis, carry out subsequent physical training, While avoiding some common sports injuries, it can effectively improve sports performance, instead of causing injuries and diseases due to sports.

Part 1 Runner's functional evaluation and training

As the basis of all sports, strength training can significantly enhance muscle strength, protect joints, develop good movement habits and reduce the risk of injury, but many sports enthusiasts often do not attach importance to strength training. Although strength training itself has certain risks, its risks are generally lower than those of other sports, and its injury risk is the same as that of walking and cycling, which is the lowest risk, especially the strength training with correct posture and movement is very safe.

To sum up, although running seems simple, the evaluation and training system behind it may not be clear to most people. As shown in the figure below, the improvement of running performance should be carried out step by step and steadily on the premise of laying a good foundation. When there are wrong movements, poor stability, and insufficient strength, blindly running forward, piling up, and pursuing PB may improve running performance in the short term, but in the long run, the performance will not be improved at all, and the serious problem is irreversible joint injury and dysfunction, which will seriously affect daily life and sports.

Part 2 Assessment before training

The body will not be injured for no reason, and the correct posture is the necessary prerequisite for all sports, so scientific evaluation is very necessary. The evaluation can help to find bad body posture, wrong functional movements, limited joint range of motion, lack of stability, and lack of basic strength, and on this basis, carry out subsequent physical training to effectively improve sports performance while avoiding some common sports injuries, It's not because of sports.

No assessment, no training. Wrong functional movements are not advisable for daily life or training.

A perfect assessment based on functional actions is a very scientific and effective assessment method. The assessment can diagnose and correct the dysfunction before the body injury, instead of finding the problem after the body injury and obvious pain.

Functional actions can be found everywhere in life. Every day, squatting, standing up, sitting up, running, jumping, climbing and descending stairs, etc. are "training" time and time again. Incorrect actions will accumulate negative effects on joints and tissues. Once shown, it will affect work and learning at a low level and life quality at a high level.

I don't know if you have noticed: How many people around you have joint pain without exercising? How many human actions are wrong? How many people have knee pain with them for life after jumping from a high place? These errors can be screened out and avoided from scientific functional action evaluation!

Part 3 Scientific squat assessment

As a classic hip leg training movement, squat is well known by runners, which also shows the importance of squat practice. Imagine how many times you sit and stand up every day in your daily life, so squatting is not only a training action, but also a basic functional action of the human body.

Squats use almost all the muscles and joints of the body, and can reflect and recognize the accuracy and mobility of many body movements. For those who lack training experience, squatting has many serious problems. These incorrect mechanical mechanisms destroy joints and cartilage day after day and year after year, affecting your daily life, exercise effect and sports performance. If you want to protect your body, improve the quality of life, improve sports performance, and enjoy the happiness of sports, then it is necessary for you to do every squat correctly.

When evaluating deep squat, it is recommended to turn your feet forward or slightly outward, without obvious "outward eight", because this kind of leg abduction posture is not conducive to the stability and strength of the lower limbs, affecting the adjacent joints and muscle status, thus causing potential injury risk. The distance between feet is slightly larger than the shoulder width, because this kind of standing distance occurs frequently in most sports, and also frequently in daily life.

Too small foot spacing is less common in life and sports (imagine the daily walking state and jumping in sports), and it also requires high mobility of the hip and ankle joints; Wider standing distance is also less frequent, and the requirement for the range of motion of hip joint and ankle joint in this standing posture is low, which is not conducive to the evaluation of functional movement disorders. It is recommended that you use shoulder width for squat evaluation, but it does not mean that narrow and wide station spacing are wrong station spacing.

After determining the orientation and standing distance of both feet, the next step is standing posture. The wrong standing posture will cause the joints and tissues to be in a bad state before the action starts. Continuing to do the action in this state will only deepen the wrong action habits and continue to cause damage to the body. The evaluation of standing posture mainly includes the following points:

1. Whether the sole of the foot is close to the ground, whether the hip joint is rotated outward, whether the toes and heels are off the ground, whether the arch of the foot is collapsed, and whether the center of gravity of the body is in the center of the sole of the foot;

2. Whether the buttocks are tightened and whether the pelvis is in the neutral position;

3. Whether the abdomen is tight and maintain intra-abdominal pressure;

4. Whether the shoulder joint rotates outward, whether the scapula retracts and sinks, and whether the head is neutral;

5. Observe from the side whether the ear, shoulder, pelvis, knee and ankle are in a vertical line.

Although the squat posture used by different body structures and technical movements is different, from the perspective of sports biomechanics, the generation and transmission of strength is the safest and most efficient only when the joints and tissues of the body are in the correct position and state, and the muscle strength can also reduce the pressure borne by a large part of ligaments, Only in this way can we exert maximum strength without causing joint and tissue damage.

Many runners have different degrees of knee pain. It is likely that the lower limb joints and tissues are in an incorrect or unstable motion mode for a long time, and the continuous shear force causes damage to articular cartilage, ligaments and tendons. After the above static posture assessment, the next step is the assessment of the movement process, which will be explained in the next article!

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