Tips for Preventing “Workover and Disease” in Sports and Fitness
With the continuous strengthening of people’s health awareness, more and more people are enthusiastic about sports and fitness, and have tasted the sweetness with persistence.
Therefore, among those who feel the benefits of sports and fitness, many people unknowingly walk into the misunderstanding: the greater the amount of exercise, the better the fitness effect.
Sports trauma expert Wang Ping cautioned that excessive exercise is prone to cause sports injuries, especially those with strong resistance to ball games, which are the most likely to cause physical injuries, and sports injuries that do not undergo timely and effective treatment and care will cause lifelongregret.
1 Ligament injury is most likely to be missed. In Shenzhen, many young people like basketball and football.
These outdoor sports undoubtedly have obvious effects on soothing people’s nerves under stressful working conditions, but because of their large amount of exercise and strong resistance, they can easily cause knee joint and muscle ligament damage.
For Mr. Li, who works in Futian District, playing basketball with his friends every weekend is a fitness program that they have been insisting on for several months.
One night a month ago, they met again on the basketball court and played a friendly match.
Due to the fierce competition, Mr. Li was too fast and too fierce when turning around and passing the ball to the left, which caused a pain in his right knee.
But after a short rest, he felt unrestricted walking, but some redness and swollen knees, and pain during extension and flexion.
After returning home, he used some topical medications to relieve pain and swelling.
After more than a week of rest and applying medicine, his knees became swollen and painless.
So last week, Mr. Li resumed sports and went to the basketball court with his friends.
However, less than 20 minutes after playing, Mr. Li sprained his right knee again after jumping and landing while grabbing the ball.
Holding the same mentality as the last time, he went home and rested for two days, and rubbed the painkiller and swelling medicine bought at the pharmacy.
A doctor’s examination revealed that both the lateral ligament and the anterior cruciate ligament of his right knee were severely damaged, and a ligament reconstruction surgery was required.
Wang Ping, director of the Sports Trauma Department, introduced Mr. Li’s treatment and said: “Sprained ligaments during exercise must be treated in time in the hospital, and they will recover smoothly after being treated by a doctor.
And many citizens are most likely to fall into a misunderstanding after a sprain: as long as the bones and muscles are okay, they don’t need to go to the doctor.
Although you can reduce swelling and pain with your own medication, it will not affect your normal life, but due to loose or broken ligaments will cause joint instability, it is very easy to be injured again, and even cause unrecoverable wear of knee meniscus and cartilage.
Wang Wangping suggested that young people carry out sports such as ball games with a certain amount of physical contact and strong antagonism. They must be warmed up and not stubbornly competitive. Everything should be moderated. Do not do strenuous exercises that exceed the limits of the body.Ligaments cause damage.
2 Running down the mountain is not advisable. The mountains of Shenzhen are stacked, and the scenery is beautiful. The Lotus Mountain, Danan Mountain, Beacon Mountain, and Wutong Mountain, which are located in various districts of the city, are all good places for people to exercise on weekends.
Especially in autumn and winter, the climate is pleasant. Mountaineering can exercise the body and breathe the fresh air, and can relax the body and mind and relieve the pressure of work and life.
However, when climbing, some small details that are not noticed can easily cause harm to the body. Often, they won’t be taken seriously when the condition is serious, but the best time for treatment and recovery has been missed.
On the mountaineering roads, you can often see some young people running down the mountain in one breath after climbing to the top of the mountain. They think that they can run fast and feel “cool” when they run up.The better.
In fact, this is also a misunderstanding.
According to Wang Ping, this is because the human body will unconsciously “brake” backwards in order to control the speed to keep the balance when running down the mountain. At this time, the upper body that rushes forward and the lower body that pulls backwards form a “stress point” of two forces.”It happens to be near the knees, and the knees get a lot of momentum.
Strong impulse will cause severe wear on the meniscus and cartilage in the knee. Because it cannot be repaired by itself, it is an irreversible chronic injury. At the same time, the load on the joints is four times that of ordinary walking. For knee joints,Elderly people who are more vulnerable are even less suitable.
In addition, pay special attention to prevent lameness when climbing.
In case of lameness, etc., apply a bandage to secure it and ensure adequate rest time for rest.
If the injury is not healed this time, the root cause will fall. Not only will the injury often be painful, it will also cause lameness repeatedly.
Repeated lameness will loosen or even break the ligaments around the ankle joint, causing ankle instability, which will lead to the occurrence of traumatic arthritis.
It is recommended that climbers prepare auxiliary tools such as gloves, crutches and suitable shoes before climbing to reduce the cushioning load and protect the knee joint. When walking down the mountain, you must walk slowly and never run.
Also prepare sterile gauze, bandages, and disinfectant solutions to cope with sudden bruising and sprains.
Ankle sprains must be bandaged in an “8” shape during bandaging to protect the injured joint.
3 Taijiquan is not suitable for everyone. As a traditional fitness program, Taijiquan already has a broad mass base.
In Shenzhen, many older people use Tai Chi as their fitness program.
Wang Ping reminded friends of the public, “Some of the elderly patients I treated for knee joint diseases, many of them were actually caused by Taijiquan.
Therefore, for the elderly, many people are not suitable for Tai Chi.
“A lot of people have this experience: they often don’t exercise. After a sudden exercise, the body will be sore the next day, but if you continue to exercise, it will be better after a while.Some seniors have played Tai Chi for the first time because of the long bow legs, they will feel rectal soreness over time.
But at this time, don’t think that continuing to practice will not hurt after getting used to the body.
Because after the age of 40, people experience increasing age, prolonging the inner meniscus and spine, which will cause different degrees of strain and degradation.
The fractures of the elderly meniscus and spine are very fragile after years of wear and tear. The pressure of the arch leg on the tibia is very high, which can easily cause fractured spurs. At the same time, because the meniscus and spine have no blood flow, they cannot grow and repair themselves.Excessive stress will accelerate joint degeneration and induce an acute attack of degenerative joints.
Therefore, the elderly who suffer from leg pain after exercise must pay attention to rest and immediately reduce the amount of exercise.
Remind the elderly friends that if joint stiffness is found when standing in the morning or sitting for a long time, it means that their joints have begun to degenerate. At this time, exercise must control the amount of exercise. To avoid knee injuries, you should minimize joint-bearing long distance running and mountain climbing, Twisting Yangko twisting the knee joint and Taijiquan exercise of repeated squat exercises.