Want to run never hurt? Follow the advance recovery plan
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Frequently Asked Questions: The body as a whole is moving. This process is also called the power chain. When a certain muscle group becomes lazy or nervous (such as an ankle), other parts will compensate. The coach of the Canada Run SMART Project and the Olympic long-distance runner Malindi Elmore said that this condition can cause inflammation of the tissues, such as chin syndrome (from hips to knees), Achilles tendinitis (calf to heel) and foot At the end of the fasciitis (foot), stress fractures may also occur.
Early Recovery Plan: Sense stretch and self weight training exercises can help you to ease tension in the lower extremities and increase the range of activity. At the same time, you can activate and strengthen the core area and hips to make them work harder during exercise. Add 2-3 times a week to these exercises, especially before speed training or long distance training. 
2 Strengthen the core area: Step backwards and twist the body to stand with hips. With your right foot back, bend your left knee until your thigh is parallel to the ground and twist your body to the left. Restore the starting position. Repeat 10-15 times and repeat the change.
3 Relax buttocks: The fire hydrant moves his hands on both knees to the floor and his body is shaped like a table. Keep your legs bent, straighten your back, and lift your right knee outward. Restore the starting position, repeat 10-15 times, repeat the change.
Your favorite sport: Strength training
Frequently Asked Questions: Many popular strength training exercises (such as bench presses, heavy squats, and high roller skating) will sculpt large muscle groups but ignore small, stabilizing smaller muscle groups, but it is these muscle groups that can Let the body avoid imbalances that can lead to injury.
Early recovery plan: foam roller. Aaron De Jong, the founder of Movement 108 in Vancouver and founder of Movr Sports, said that spending five minutes on tight muscles before exercise will prevent sprains and strains. Then perform the following actions at least twice a week before strength training to strengthen the smaller muscle groups from all angles.
1. IYT arm lift 
2. Caterpillar turns deep 
3. Zombie bug action 
Lay back on the ground, arms pointing to the sky, then lift your legs and bend your knees 90 degrees (a). Lay down the left hand right leg, close to the floor (b), then resume the initial position, change hands and repeat the legs. Repeat 10-15 times on each side.
Your favorite sports: group lessons (high-intensity interval training, troop training)
Frequently Asked Questions: A lot of jumps, spins, plus a small amount of rest can burn calories and increase metabolic rate, but it can also lead to physical cramps, explains correctional training expert Mike Rosengart of Washington, DC. In addition to the additional stress that the explosive movements cause to the joints, these actions can also lead to instability of the joints, and at the same time there may be various kinds of pain: knee pain (caused by cartilage wear), ligament tears, and shoulder pain (because of tearing or Impact), and chronic lower back pain.
Early Recovery Plan: The Rosengart-designed action before each lesson can counteract all of the aforementioned shocks. By focusing on the most impacted joints, you can do more group moves in your lessons, and you're faster, but less stressful. Win-win! 
1. Standing on the wall and stretching against the wall, one foot's toes squat on the wall, a few centimeters from the ground, and the heel strikes the ground. Step to the wall and keep your feet flexible to stretch your ankles and calves. Hold for 30 seconds, then repeat the leg change.
2. Squat + Pause feet stand apart with hip width. Lower the hips and back until the legs are parallel to the floor. Stay 10 -3 0 seconds. Then resume the starting position. Repeat 3-5 times.
3. One leg is hard to pull and one knee is bent to stand, and the other leg is lifted off the ground. Keep your back straight, bend your hips, and lower your body while lifting your legs off the ground. Then resume the starting position for a total of 5 times and repeat the leg changes.
