How to warm up in the gym

　　After the recent continuous rains, the weather is getting warmer. With climate change, more and more people prefer to go out and stretch their muscles. The number of people running and playing badminton every day has increased significantly. At the same time, more and more people are injured due to sports. Hospital The number of people is also increasing.

　　People who are not adequately prepared for activities are most vulnerable to injury

　　Dr. Chang Jian of Chang Jian Traditional Chinese Medicine and Massage Clinic said that since spring, the number of citizens participating in sports such as mountain climbing, running, badminton, and tennis has increased, and the number of people coming to the clinic for treatment of sports injuries has also increased as the weather has warmed. If you observe, you will find that many injuries are caused by failure to prepare well. You must do some preparatory activities in daily life. People who do not do so and do not exercise often may be injured when they do slightly strenuous exercise.

　　Young people can jog before exercising and move their ankles and knee joints to prepare. Preparatory activities should last between 30 and 40 minutes. The elderly should choose to walk slowly to move their body, and then do aerobic exercise. Warming up is very important, and light exercise also takes 5 to 10 minutes to allow the body to sweat slightly, stretch the joints and ligaments, and move all joints used in sports such as ankles, knees, wrists, and hips. Ankle pads, elbow pads, waist pads and other equipment are essential for people who are prone to sports injuries. Do not do aerobic training for too long. If you have not done any exercise for a month or two, it is best to take a short break after 15 minutes of aerobic exercise before continuing. Do not continue to carry out large-volume and high-intensity activities. People with medical conditions should avoid strenuous exercise when exercising.

　　Drinking plenty of water can help with acid elimination

　　Many people will experience backache and back pain after exercising. To prevent this reaction, do not exercise as hard as you like when you are out for fun. If you exercise too much at one time, your body may have a major reaction the next day, which will last two to three weeks before it subsides.

　　Try to replenish your body with water after heavy exercise. Drinking more water can prevent excessive discharge of lactic acid in the body. Too much lactic acid in the body may cause body aches. In addition, reduced water content also increases the pressure on the kidneys, making gout more likely. Drinking more water can eliminate acid. If you don’t have the conditions to do a massage immediately to relax, it’s best to take a hot bath.

　　If an injury such as sprained foot occurs, the first remedy is to apply ice. If there is no ice at the time, you should also rinse with cold water for 15 to 20 minutes to prevent hematoma caused by telangiectasia. Then you should go to the nearest hospital to take a X-ray to see if there is any damage to the bones.

　　Staying in bed after an injury is only part of recuperation

　　Tennis and football, which are now popular among many young people, are highly confrontational sports with many sharp turns and stops, and are more likely to cause injuries. In addition, some people’s skills and postures are not up to standard when participating in sports, which can also cause problems such as tennis elbow. There are also some people who have good physical fitness and feel that they have strong abilities, so they despise the preparation before exercise. As a result, they may also get injured because they are not prepared for the activity.

　　After an injury, bed rest is one of the methods of recuperation, but it is not comprehensive. If it is not treated in time, it can easily cause tissue adhesion, but the impact will last for a long time. Adopting the correct method of treatment has a quick effect, and can even relieve pain immediately, and the recovery is faster than simply staying in bed.

　　Pay attention to prevent injuries in daily life

　　During the treatment process, Dr. Chang discovered that many patients with chronic disease people are not careful in their daily lives. For example, if a person working at a desk maintains the same posture for a long time, it is easy to cause local soft tissue spasm, which will easily lead to the root cause of the disease over time.

　　In addition, you should especially avoid direct air-conditioning blowing when working in summer. If the desk is under the air-conditioning, if it cannot be avoided, you need to take a rest for 2 to 3 minutes after working for half an hour. Short-term activities can also increase blood circulation in the body and play a protective role. In daily life, you should also be careful not to forcefully do some movements that you find difficult to avoid hurting your waist.