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一、脚趾损伤 (一)受伤原因:脚趾甲过长,加之运动鞋前部较瘦,大运动量练习,会感到脚趾疼痛,甚至挤坏脚趾甲,出现淤血;落地或加速起动技术不正确,脚趾承受力过大。 (二)预防方法:经常修剪脚趾甲;穿尺码适合的运动鞋,在大脚趾的根部垫上一块柔软的小垫子,使其承受与正常脚趾同样大的负荷;改进技术,做到落地全脚掌缓冲,加速起动用前脚掌而不是脚趾。二、前脚掌损伤 (一)受伤原因:鞋带太紧或鞋挤脚;跑步技术不正确;足弓的柔韧性差。 (二)预防方法:课前检查用鞋;通过进行跑的技术练习如小步跑、车轮跑等改进错误技术;加强足弓的柔韧性练习,如提踵、前脚掌行走、直腿跳等。
First, the toe injury (a) causes of injury: toenails too long, combined with the front of the sports shoes leaner, exercise a large amount of exercise, will feel the toe pain, and even crushed toenails, congestion; landing or accelerated start technology is incorrect, toe Too much capacity. (B) prevention methods: often pruning toenails; wearing sneakers suitable size, in the big toe root pad a soft mat, to bear the same toe load and the same; improve the technology to achieve full foot soles cushion , Accelerate the start with the forefoot rather than toes. Second, the forefoot injury (a) causes of injury: shoelaces or shoes squeeze foot too tight; running technology is not correct; arch flexibility is poor. (B) prevention methods: exam shoes before class; by running technical exercises such as small steps run, wheels run to improve the error technique; to strengthen the flexibility of the arch exercise, such as the heel, forefoot walking, straight leg jump .