Liu Genghong's "Shuttlecock Exercise" became an internet sensation! Rehabilitation doctor: 3 key points of distance exercise to reduce sports injuries

According to media reports, 49-year-old artist Liu Genghong and his family moved to Shanghai in recent years and opened a gym in Shanghai. Recently, he became an internet celebrity because of his live fitness teaching on Douyin, and even danced the "Shuttlecock Exercise", attracting 20 million fans. However, many netizens followed suit and accidentally got leg cramps, and some even sprained their feet. Rehabilitation physicians remind that to avoid injuries during long-distance exercise, prior assessment is required, and there are three points to pay attention to in order to reduce sports injuries.

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In recent years, the 49-year-old artist Liu Genghong and his family moved to Shanghai and opened a gym in Shanghai. Recently, he became an internet celebrity because of his live fitness teaching on Douyin, and even danced the "Shuttlecock Exercise", attracting 20 million fans. (Photo/Reproduced from Liu Genghong's Weibo)

Lin Xingqing, deputy secretary-general of the Taiwan Sports Medicine Association and a rehabilitation specialist, said that with the development of the global epidemic in recent years, there has been an increase in distance sports teaching materials, whether they are live broadcast through video devices, integrated into games on smart TVs (such as Ring Fit), or pre-recorded by coaches into smart media as courses. These sports teaching materials have partially alleviated the need for exercise when people cannot go to gyms or other sports venues, but there are still many issues that need to be overcome:

Frequently Asked Questions about Distance Sports Educational Materials

1. Lack of pre-exercise assessment:

Patients who have not had a "regular exercise habit" in the past (defined by the American College of Sports Medicine (ACSM) as 30 minutes of moderate-intensity exercise three days a week in the past three months) and have cardiovascular, metabolic, or kidney-related physical diseases/symptoms should first obtain exercise permission from their physician.

If you have a habit of regular exercise and have a disease but no symptoms, you do not need to exercise below moderate intensity. If you have any disease or symptoms, you still need to be evaluated by a doctor even if you have had regular exercise habits in the past.

Online media cannot provide people with existing musculoskeletal and joint diseases with ways to adjust their movements, nor can they monitor users’ discomfort in a timely manner. In addition, exercise also has many different purposes. Some people hope to use exercise to help lose weight, some hope to improve their body shape, and some hope to exercise their core muscles and reduce tension and soreness. With different goals, it is difficult to have a sports design that can meet common needs.

2. Unable to monitor:

Even though some video devices or artificial intelligence software can do this, most commercial software currently cannot fully analyze movements through a telephoto lens, and cannot observe users at any time to adjust training content. This results in course design that cannot meet each person's individual conditions. If the intensity of aerobic exercise and resistance training is insufficient, the health benefits will be relatively low.

If the exercise intensity is high, the user's movement control ability is poor, the posture is too irregular, and the basic muscle strength is insufficient, the risk of sports injury is relatively high. In the end, designers can usually only create teaching materials that everyone can use, which are generally safer but may be less effective, and even so may not be suitable for some people; or vice versa; or vice versa.

Dr. Lin Xingqing reminds us that we should measure our own abilities when exercising, pay attention to our symptoms at all times, and avoid doing high-repetition, rapid-fire movements when our basic muscle strength, posture control, and mobility are not good.

【3 points to reduce sports injuries】

Understand the possible factors of sports injuries and reduce sports injuries. Dr. Lin Xingqing said that sports injuries are caused by many different factors, including:

1. Internal factors:

Different ages, genders, body compositions (e.g. BMI, body fat percentage), health conditions (past illnesses, etc.), physical fitness conditions (e.g. cardiopulmonary function, muscle strength, range of motion), different anatomical body alignments, and technical levels.

2. External factors:

Protective gear, venue environment, teammates and referees (this factor is less common in single-person long-distance sports).

3. Triggering events:

Compared with the health problems caused by not exercising, such as the current movements of the joints, the difficulty level of the exercise, the training schedule menu, etc., we don’t need to worry too much about not being able to exercise because our posture is not "perfect" and we will get injured. However, we should also try to avoid getting injured before we get too many benefits from exercise.

Dr. Lin Xingqing reminds that when using distance training teaching materials, you can refer to whether the provider of the filtered teaching materials has practical experience in the sports industry, a sports certification background with credible teaching aids, or a medical professional with sports-related expertise. In addition, assess your own abilities and pay attention to your symptoms at all times to avoid doing high-repetition, fast-burst movements when your basic muscle strength, posture control, and range of motion are not good. You should first learn how to perform the movements without causing pain or discomfort. If you feel uncomfortable during the gradual process, you should not force it. You should first reduce the training intensity (number of repetitions, weight, movement angle, speed and other parameters) and seek professional help.