Ms Chen, 30, is busy with work on weekdays and is hard to exercise, but she is worried about her figure and hopes that exercise will enhance her immunity and fight the invasion of the new coronavirus. She went to the swimming pool to run wildly on holidays. Unexpectedly, when she woke up the next day, her right knee was painful and she couldn't walk.
Urgently checked the knee joints during the medical ultrasound and found that there was an outburst above her hair bone. She used the air gauntlet to extract 30 ml of water to confirm that the sports damage caused by excessive use of the joints was diagnosed. Zhang Qingwen, attending physician of the Rehabilitation Department of Ciqi Hospital of Taichung, reminded that sports and fitness should be progressive step by step to avoid being a "holiday sportsman."
{9999}{9999}Zhang Changwen said that Miss Chen does not exercise normally. She swims excessively on holidays, coupled with problems such as insufficient warming or exercise postures, can cause inflammation and water absorption in the knee joints. Similar situations are often seen in running sports or mountaineering on holidays. Usually lack of exercise and lack of muscle strength. Once you exercise too much and the amount of exercise is too large, it may cause muscle or tendon damage. This is commonly known as "holiday sportsman", which is a high-risk group for sports injuries.
The doctor reminds that fixed sports habits should be established at ordinary times, and not all concentrated on holidays, and you can also take time to move from Monday to Friday. The National Health Administration recommends the "531" principle, which is to exercise an average of 5 days a week, with an average of 30 minutes a day, and the heartbeat reaches more than 110 times per minute. As long as the exercise level reaches a slight wheezing, it can still speak the strength.
Zhang Jinwen pointed out that if you want to reduce sports damage and achieve weight reduction, you must also eat a balanced diet and supplement protein to provide the basics required by the body muscles. At this time, combined with the strength of the sports muscles, and thus improve the basic success rate, you can achieve twice the result with half the effort. Anyone who wants to exercise but does not have the habit of sports will first find a suitable sports for fun, and then call friends and find friends or like-minded people to exercise together to enhance the fun of sports.
In addition, repeated single exercises should be avoided to reduce sports damage. Different exercise methods can be arranged, such as aerobic exercise, muscle strength and weight training, stretching activities, etc., which have a multiplication effect on physical energy.
(provided by text authorization/NOW Health)