Exercise and health


Not everyone is suitable for all types of sports, for different people, should choose different sports. For the young people can choose more intense sports, such as playing football, basketball, badminton, mountaineering and so on. For the elderly, it is not recommended to do more movements, you can choose some, such as running, walking, because the elderly should protect the joints, do not recommend climbing mountains, climbing stairs and squatting activities. For non-weight-bearing activities, such as swimming and cycling, these activities are suitable for almost everyone as they do not cause any joint damage. However, it is important to note that if joint pain occurs during an acute episode, it is advisable not to exercise and to stay in bed. If every exercise will lead to increased joint pain, then you are not suitable for this exercise, it is recommended to change to other exercise. For more information, see my previous article on how to protect the knee joints of teenagers and the elderly.

Movement in people with joint disease

For joint disease patients or patients with chronic joint pain, it is recommended to go to the hospital as soon as possible, because many diseases, such as knee meniscus injury or cruciate ligament injury, this situation requires arthroscopic surgery, all of these cases involve static friend movement caused irreversible damage to the articular cartilage. Of course, some patients still experience irreversible joint pain or degenerative changes after treatment or surgery. Does this situation require exercise? In this case, if you have chronic pain, if you have acute pain and moderate exercise, my recommendation is rest. Without proper exercise, your muscles can atrophy and lead to costly osteoporosis. On the other hand, if you do too much exercise, it may cause serious joint damage. Therefore, my advice is to do moderate exercise and try to maintain the degree of joint pain. If you find your joint pain is getting worse, you should take a rest. Of course, according to the doctor’s advice, patients with branch diseases had better go to the hospital first.

Warm up before exercise

Knee injuries are largely related to improper warm-up exercises. The most common is anterior cruciate ligament injury. Ligaments and muscles are needed to protect the body during exercise. If the warm-up is inadequate and the muscles are not adequately protected, the ligament may be subjected to excessive pressure that exceeds its compliance, leading to tearing. In many clinical situations, your anterior cruciate ligament is torn, your patellar ligament is torn, or your posterior cruciate ligament is torn. Therefore, it is recommended that people who participate in acute exercise warm up before exercise. For normal exercise, such as walking or jogging in the elderly, although this exercise is not strenuous, I suggest you also do some warm-up exercises, such as knee and ankle stretching.

Measures to prevent sports injuries

When the motion may wear the protective device, the appropriate protective device has a certain protective effect on joint injury. When moving, try to avoid quick stops and spins. Turns, turns and other movements are more likely to cause meniscus damage or ligament damage. Some people say that when I play or when I play, it’s inevitable. When it is unavoidable, it is recommended to train lower limb coordination and buffering skills. For example, when turning, pay attention to the coordinated rotation of the ball of the foot and the hip joint to reduce the rotation stress of the knee joint. In addition, motor skills can be trained, such as soft landing of the forefoot, knee and hip flexion, proprioception and neuromuscular training, and extreme joint eversion during jumps, landings and squats.

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