data diagram.
is often see many people walking or running around the outside of eight?
a lot of outside a horoscope is flat full bow collapse, stand the load-bearing arch shows a line of flat, and abnormal of the bow.
bring left is normal arch, right is flat full bow ( Arch collapse)
with flat feet, not only causes when walking and running posture is not good-looking, also because change a foot stress distribution, which produces a foot pain, affect the rate of running forward, falling of athletic performance.
and an important cause of the flat feet, is weak and after tibial muscle relaxation.
通过Runner&lsquo照片; S World
posterior tibial tendon walking the hind leg, from the rear of the medial malleolus to foot, check on the arch of navicular bone, had support arches, assist strephenopodia effect, so the tendons will have certain tension and friction. If the arch collapse, tendon tension on the increase. Unreasonable running posture, wearing inappropriate shoes and did not cure injury, etc all can cause the damage.
today, just share with you 5 groups
strong posterior tibial tendon stretch!
( Of course, don’t hurt the fundamental solution or pose the running? 吗? )
s
two legs standing giant adductor muscle stretching
step
keep standing, feet off cross-site, toes forward. Body bent forward, both hands stretching.
to the muscle group
main muscle groups: long adductor, DuanShou muscle, great adductor muscle.
the minor muscle group: the gracilis muscle, pubic bone muscle, muscle, tendon, muscle half film.
action tips
the stretching technique will help lower back and knee joint muscles under great pressure, does not apply to lower back pain and knee pain.
比; > Helps to fix what muscles
the pelvic girdle rip sexual fracture, pubic groin muscle strain, inflammation, piriformis syndrome, adductor muscle tendon inflammation, after the big rotor slippery bursa phlogistic, leg muscle strain.
.
standing up on tiptoe calf stretch
step
keep standing, one leg bend your knees and the other one leg straight forward. Front foot toe towards oneself and upper body forward. Back to keep straight, hands on the knees bent.
to the muscle group
main muscle groups: calves, half membrane of muscle, tendon, muscle, femoral biceps.
the minor muscle group: tibial muscle after long, long hallux flexor, toe flexors and long peroneal muscle, short peroneal muscle, plantaris.
action tips
before the foot toe must face up. If your toes toward the side, can let the calf muscles become uneven, time is long can cause muscle imbalances.
比; > Helps to fix what muscles
after the leg muscle, calf muscle, Achilles tendon ( The Achilles tendon) Strain, Achilles tendon ( The Achilles tendon) Inflammation, tibial medial pain syndrome ( Shin pain, leg pain) 。
3
standing up on tiptoe Achilles stretch
step
body stand up straight, one leg bend your knees and toes put aside on the ladder or padding object, then the upper part of the tendency on toes.
to the muscle group
main muscle groups: soleus.
the minor muscle group: tibial muscle after long, long hallux flexor, toe flexors and long peroneal muscle, short peroneal muscle.
action tips
relax the calf muscles, and let the heel to the ground step, can adjust the tensile strength.
比; > Helps to fix what muscle
a calf muscle strain, Achilles tendon ( The Achilles tendon) Strain, Achilles tendon ( The Achilles tendon) Inflammation, tibial medial pain syndrome ( Shin pain, leg pain) And after tibial muscle tendon inflammation.
4
push heel in the wall of the Achilles tendon stretch
step
body stood against the wall, his hands on the wall, feet in tandem, toes must forward, heel to the ground. Hind legs bend your knees, and make the upper part of the wall.
to the muscle group
main muscle groups: soleus.
the minor muscle group: tibial muscle after long, long hallux flexor, toe flexors and long peroneal muscle, short peroneal muscle.
action tips
back foot toe must move forward. If your toes toward the side, can let the calf muscle force on average, over time can cause muscle imbalances.
can be adjusted through the lower body to tensile strength.
比; > Helps to fix what muscle
a calf muscle strain, Achilles tendon ( The Achilles tendon) Strain, Achilles tendon ( The Achilles tendon) Inflammation, tibial medial pain syndrome ( Shin pain, leg pain) And after tibial muscle tendon inflammation.
5
knelt to type the Achilles tendon stretch
step
knelt to, shifting your body to bow the knee. The front foot heel on solid ground, and the upper body forward.
to the muscle group
main muscle groups: soleus.
the minor muscle group: tibial muscle after long, long hallux flexor, toe flexors and long peroneal muscle, short peroneal muscle.
action tips
the stretching technique could be Achilles tendon ( The Achilles tendon) Under great pressure, to slowly forward, while the upper part of the practice not to rush.
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