Are you a "holiday athlete" who is injured? Three warm-up exercises to reduce sports injuries

Are you a "holiday athlete"? Be careful of possible sports injuries! A 33-year-old construction company employee rarely had the opportunity to exercise before. As the epidemic has eased recently and his job has stabilized, he started playing basketball 1-2 times a week, but his condition has been getting worse and worse. His feet even start to ache after playing for 5-10 minutes. This not only affects his athletic performance, but in severe cases he cannot even get out of bed or walk the next day. Professional physiotherapist Li Hongwei reminds people to be careful of "holiday athletes" who may cause sports injuries. He therefore demonstrated three warm-up exercises, which not only help athletic performance but also reduce sports injuries.

"Holiday athletes" should be careful about sports injuries. Physical therapist Li Hongwei recommends doing dynamic stretching before exercise, and doing static stretching as usual after exercise and combining it with hamstring training.

Li Hongwei, a physical therapist at the "LOHAS Health Clinic" of the Vitality Medical Care System, found through evaluation that the patient's posterior leg muscles were shortened, resulting in insufficient muscle strength, and running and jumping required pushing up the ankles, which put too much load on the calves and caused foot pain. If ignored, it may cause sports injuries.

To avoid similar situations and accidentally becoming a "holiday athlete", physical therapist Li Hongwei recommends doing dynamic stretching before exercise, and doing static stretching as usual after exercise and combining it with hamstring training.

Li Hongwei also demonstrated three warm-up exercises. By preparing before exercise, doing warm-up and dynamic stretching, it can help athletic performance and reduce sports injuries.

The first form [Tiptoe]:

Stand on tiptoe with one foot, placing your weight on the ball of your foot. Stop if you feel pain and do it within your ability. If you have trouble balancing, you can use your hands to hold on to a wall or a table or chair for assistance. Do 3 sets of 15 reps with each foot.

The first posture: standing on tiptoes (Photo provided by Lohas Health Clinic)

Second Form [Forward Kick]

Similar to a soldier's marching posture, the knees are straightened and kicked forward, with the soles of the feet raised. Keep your opposite elbow straight and level, and try to raise your foot to the height of your hand. Stand up straight. Do this alternately on both sides. Do this for 10 minutes or until you start to sweat a little.

Second move: [Forward Kick Marching] (Photo courtesy of Lohas Health Clinic)

The third form [Lung Squat]:

Place your feet forward and backward, bend both knees at the same time, and lower your body's center of gravity straight down. Then straighten your knees on both sides, shift your body's center of gravity upward, and return to the starting position. Let your hands hang naturally. Do this alternately on both sides. It can train the hamstring muscles, quadriceps femoris and gastrocnemius and soleus muscles of the calf. Do this for 10 minutes or until you start to sweat a little.

The third exercise: Lunge squat (Photo provided by Lohas Health Clinic)