Cross Country Running:Risks andInjury Preventioni

王建業(yè)

越野跑是人類親近大自然的一種運(yùn)動方式，是運(yùn)動就可能有風(fēng)險、就可能遭遇損傷、就需要做好預(yù)防措施。醫(yī)學(xué)博士羅伯.B.威廉斯（Rob S Williams， MD）科普了越野跑可能帶來的風(fēng)險損傷，給出了一些預(yù)防措施的建議，希望對喜歡越野跑的朋友有所幫助。

What is cross country running？ Cross country is anoutdoor endurance sport that can be mentally challenging andfun. This type of running and racing has both a physical andpsychological component. You' re not only putting one foot infront of the other; you' re also thinking ahead to obstacles andchanges in the trail or course.

For example， how will you clear that stone withouttripping？

Can you pass the person ahead of you safely withoutslipping in that mud puddle？ How should you handle hills orturns-in a short burst of speed， or at your current steady pace？

Typically， cross country races take place in all weatherconditions. which means you also have to worry about environmentalconditions that can affect your race performance： rain andwind， snow and ice. hail and heat waves. It' s rare for a crosscountry race to be canceled due to inclement weather.

Many runners love cross country and its sister sport， trailrunning， precisely because running in this way is not the sameas road running. The variations in the terrain and the mentalchallenges of pacing oneself over an ever-changing course makefor a more stimulating run.

However. the same aspects of the sport that make itdiverting and enjoyable also make it rough on a runner' s body，at any age. High school runners， college runners， and adultrunners all need to be aware of the risks of injury that come withrunning cross country.

什么是越野跑？越野是一項戶外耐力運(yùn)動，能給參與者帶來精神挑戰(zhàn)和樂趣。這種跑步與競賽需要身心同時投入。參與者不僅僅是簡單地邁步向前，還要預(yù)想前方路上或賽道上可能出現(xiàn)的障礙與變化。

例如：如何清走石頭而避免絆倒？能否安全超越前面的參與者而不跌入泥坑？應(yīng)該怎樣應(yīng)對山路和轉(zhuǎn)彎——是短時間突然加速，還是以現(xiàn)有速度穩(wěn)步前進(jìn)？

越野賽通常在任何天氣狀況下都會進(jìn)行，這意味著參與者還不得不考慮可能影響比賽成績的環(huán)境因素：風(fēng)雨、冰雪、冰雹和熱浪。鮮有越野賽因天氣惡劣而取消。

很多跑者之所以熱愛越野跑及其姊妹運(yùn)動——野外跑，正是因?yàn)檫@種跑步運(yùn)動與公路跑不同。野外的地勢變化，以及調(diào)整節(jié)奏以適應(yīng)不斷變化的跑道所帶來的精神挑戰(zhàn)，讓越野跑更加刺激。

然而，讓越野跑有趣、快樂的這些因素，恰恰也會對所有年齡段的跑者的身體構(gòu)成挑戰(zhàn)。無論是中學(xué)生、大學(xué)生還是成年跑者，都需要了解越野跑會帶來的傷病風(fēng)險。

Risks of running cross country

By running cross country over a mix of natural terrain andgroomed or paved trails， you may find yourself pounding notonly pavement. but also packed or loose dirt. sand， gravel，mud. leaves， pine needles. tree roots. rocks， grass， moss. andanything else you might find on the ground in a natural area（including， possibly， snakes）.

Though most cross country race courses are groomed andapproved ahead of race day， surprises can come up. Weather，wild animals. and falling foliage from trees can' t always becontrolled. And on non-race days， if you train m areas that aren 't approved courses （ such as running on wooded paths or throughparks） ， the level of trail maintenance isn' t guaranteed. You mayencounter unexpected. non- natural obstacles like trash ordiscarded bottles.

All running subjects you to the possibility of impactinjuries or repetitive motion injuries. But running over irregularor slippery surfaces can add to risk by changing your gait andcreating opportunities for acute injuries. You may overstretch toclear an object in your path， or you may swerve suddenly andpull a tendon. twist an ankle or knee. or trip and fall. Withfalls. abrasions and head injuries aren ' t out of the question， too.

In addition to changing surfaces， a typical cross-countrycourse may also involve t，^rists and turns and short-but steep-uphills and downhills. These rapid course changes can subjectyour feet， hips and legs to forces and stresses that may notaffect someone running on level roads or gradual inclines.Running downhill， for example， may lead to jammed andsprained toes.

Heat illness is also a concern. In Texas. with our strong sun（and on the coast， high humidity） ， there ' s the additional riskof dehydration. sunburn and heat stroke.

Cross country running is a wonderful sport if you love theoutdoors and nature ， and it ' s mostly very safe in comparison toother team sports-but before you begin training and racing，越野跑的風(fēng)險

越野跑途中會經(jīng)過多種類型的跑道，有自然地帶，也有清理或鋪好的路徑。參與者可能會發(fā)現(xiàn)自己的腳步不僅落在人工鋪好的道路上，也可能踩到壓實(shí)的或松軟的土地、沙子、碎石、淤泥、落葉、松針、樹根、巖石、草和苔蘚，以及其他任何自然地面上可能出現(xiàn)的東西（甚至可能包括蛇）。

盡管大多數(shù)越野賽在開賽前會清掃并核準(zhǔn)賽道，但仍可能出現(xiàn)意外。天氣、野生動物和樹木落葉并不總是在控制之中。另外，在非比賽日，若在未經(jīng)核準(zhǔn)成為賽道的區(qū)域進(jìn)行訓(xùn)練（比如在林間小路上跑步或跑步穿越公園），跑道的維護(hù)水平并無保障。也許就會遇到意料之外的、非自然的障礙，比如垃圾或廢棄的瓶子。

所有的跑步都可能造成撞擊傷或反復(fù)性動作損傷，但在不規(guī)則或濕滑路面跑步會增加風(fēng)險，因改變步態(tài)可能造成急性損傷?？赡軙?yàn)榍宄局姓系K物而過度拉伸，或因?yàn)榧鞭D(zhuǎn)彎而牽拉到跟腱、扭傷腳踝或膝蓋，也可能被絆倒——摔倒還可能造成擦傷和頭部損傷。

除了路面變化，越野賽道通常還曲折蜿蜒，并且有短而陡的上下坡。賽道的這種迅速變化會使人的腳、髖、腿易受壓力沖擊，例如跑步下坡可能擠到甚至扭傷腳趾，而在平路或緩坡上跑步的人則不會受到這些影響。

中暑同樣令人擔(dān)憂。在得克薩斯州，陽光強(qiáng)烈（同時海邊濕度高），越野跑還有脫水、曬傷和中暑的風(fēng)險。

如果熱愛戶外與自然，那么越野跑是極好的運(yùn)動。與其他團(tuán)體運(yùn)動相比，它通常都很安全——但是，在開始訓(xùn)練并參賽前，參與you should be aware ofpotential injuries and how to avoid them.

The most common cross country injuries

What injuries most commonly affect athletes running crosscountry， at the middle school level， high school level andbeyond？

Below is a list of some of the more common injuries seen incross country runners of all ages. Note that this is a partial list.

Also note that in many cases. these bone and soft tissueinjuries are more common in girls and women than in boys andmen. due in part to the female athlete "triad" of caloriedepletion， bone loss and hormonal and menstrual changes.Women also have a larger angle between the hips and ankles.Women and girls are particularly susceptible to knee injuries （ likemeniscus tears and ACL tears） and stress fractures.

' Stress fractures.

' Shin splints （ medial tibial stress syndrome. or MTSS）.

' Achilles tendonitis.

' Plantar fasciitis.

' Runner ' s knee （ patellofemoral pain syndrome. or PFPS）.

' Muscle， ligament and tendon strains （calf， hamstring，quadriceps， gluteus）.

' Dehydration and heat illness.

Preventing cross country running injuries

How can you prevent cross country running injuries？ Thebest ways for outdoor runners to stay healthy include thefollowing running tips ：

Stretch daily. For all runners and athletes， a regularstretching regimen is an important part of conditioning. Bothstatic and dynamic stretches are needed to keep your bones，joints， muscles， ligaments and tendons healthy.

Warm up and cool down. Muscles and tendons are less likelyto overstretch or tear if they' ve been properly prepared forrunning and racing. High- intensity workouts like training and者就應(yīng)該了解潛在的損傷及如何預(yù)防損傷。

最常見的越野跑損傷

初中、高中及更年長的越野跑參與者中，最常見的損傷有哪些？

以下是全年齡段越野跑參與者比較常見的損傷清單。請注意，這只是一份不完全列表。

同樣需要注意的是，這些骨損傷和軟組織損傷在女孩和成年女性中比在男孩和成年男性中更加常見，部分是由于女性跑者的“三癥候群”——熱量消耗、骨質(zhì)疏松及激素和月經(jīng)變化。同時，女性的髖部與腳踝間角度更大，成年女性和年輕女孩都特別容易遭受膝關(guān)節(jié)損傷（比如半月板撕裂和前十字韌帶撕裂）及應(yīng)力性骨折。

·應(yīng)力性骨拆

·外脛夾（脛骨內(nèi)側(cè)壓力癥候群）

·跟腱炎

·足底筋膜炎

·跑步膝（髕骨疼痛綜合征）

·肌肉、韌帶、跟腱拉傷（小腿肚、胭繩肌腱、四頭肌、臀?。?/p>

·脫水和中暑

預(yù)防越野跑損傷

怎樣才能避免越野跑損傷？戶外跑者保持健康的最佳方式包括以下建議：

每日拉伸。規(guī)律的拉伸是所有跑者和運(yùn)動員訓(xùn)練的重要組成部分。要保持骨骼、關(guān)節(jié)、肌肉、韌帶和跟腱健康，靜態(tài)與動態(tài)拉伸都是必要的。

熱身與放松。跑步和比賽前，如果肌肉和跟腱做了充分準(zhǔn)備，過度拉伸和撕裂的可能性就會降低。與低沖擊運(yùn)動相比，這樣高racing require more prep and post-workout cool down thanlow-impact activities.

Wear the right shoes. Make sure your shoes fit properly，that they are neither too snug nor too loose. Tie double-knots toprevent tripping over undone laces. If an orthopedist tells youthat you need special inserts like orthotics or gel soles. usethem. Break your shoes in before race day， and replace themregularly （after every 300 miles）.

Eat and drink enough. Competitive distance runners liketo keep their weight low. However. consuming too fewcalories can harm your body， especially if you' re a girl orwoman subject to the female athlete triad. Eat a well-balanceddiet and be sure to stay well- hydrated to prevent injury andheat illness. Remember that in Texas， especially in full sun orin humid regions of the state， you' re particularly prone toheat stroke. Drink plenty of water before and after running.強(qiáng)度運(yùn)動的訓(xùn)練和比賽需要更多的準(zhǔn)備練習(xí)和鍛煉后的放松。

穿合適的鞋。確保鞋合腳，而不是過緊或過松。給鞋帶打雙結(jié)，以免被松開的鞋帶絆倒。如果矯形外科醫(yī)生告知需要一些特殊配件，比如矯正器或凝膠鞋墊，請遵醫(yī)囑，開賽前試穿磨合幾雙鞋，并定期更換（每跑300英里）。

充足飲食。有競爭力的長跑運(yùn)動員喜歡保持低體重。然而，攝入熱量過低會損傷身體，特別是對于易受“三癥候群”影響的女孩或成年女性。應(yīng)均衡飲食，保障充足飲水，以預(yù)防損傷和中暑。記住，在得州，特別是全日照和高濕度地區(qū)，跑者尤其容易中署。跑前和跑后都需要大量飲水。