Still stretching to warm up? Do this before and after exercise to reduce the burden on joints

I believe many people have had this experience: although the purpose of exercise is to improve physical and mental health, due to over-exertion or improper operation, they accidentally sprain or sprain their feet and are in excruciating pain! Experts say that in order to avoid the above situation, in addition to exercising within one's ability and making good use of protective gear. Correcting the wrong idea of ​​stretching and warming up before exercise and doing the warm-up movements correctly is the key to reducing the burden on joints and preventing sports injuries.

To prevent sports injuries, stretching and warming up are a big NG! It is correct to do "dynamic warm-up" before exercise

What should we do to reduce the risk of potential injuries to joints such as knees and ankles during exercise? In this regard, American chiropractic doctor Zhang Xuanbin said that the key is to warm up before exercise. However, it emphasizes that in order to fully warm up successfully, reduce the risk of sports injuries, and improve exercise efficiency, people should first understand what "static warm-up" and "dynamic warm-up" are, as well as the appropriate order between the two.

Dr. Zhang Xuanbin pointed out that according to recent research findings, the "moderate stretching before exercise" that was well known to the public in the past, that is, "static warm-up" movements such as seated forward bends, neck and shoulder stretching, etc., which focus on stretching and stretching, not only does not help to improve athletic performance and muscle endurance, but also significantly reduces the body's explosive power, agility, and muscle strength.

Do this for dynamic and static warm-up! Do it right before and after exercise to get good results

Therefore, it is recommended that if people want to warm up fully and reduce the occurrence of sports injuries, it is best to overturn past concepts and instead perform "dynamic warm-up", for example, jogging on the spot, jumping jacks, lifting feet, various forms of light running and jumping... etc. Alternatively, you can simulate the movements of the parts of your body that will be used in the sports you are going to do later, using a small range of force. For example, basketball players can do sideways crab walks, running baskets, shooting exercises...; swimmers can simulate paddling movements with both hands for 10 to 15 minutes until the body sweats slightly, which is a good way to warm up.

As for the "static warm-up" that focuses on stretching, Dr. Zhang Xuanbin recommends that people regard it as a finishing exercise for the used parts after exercise. In fact, moderate muscle stretching after exercise can not only help avoid muscle stiffness, but also speed up the metabolism of lactic acid in the body and reduce the discomfort of soreness after exercise.

Patients with degenerative arthritis should not be reluctant to move because of pain. In fact, as long as the joint problems are corrected with the help of a professional doctor, you can try to start with the simplest walk and gradually progress to brisk walking and jogging to promote the secretion of synovial fluid in the joints.

Should people who have been injured or have degenerative arthritis not exercise? Experts teach you how to move safely

In addition to teaching everyone how to warm up correctly, Dr. Zhang Xuanbin also made a special appeal to friends who have suffered sports injuries or have been diagnosed with degenerative arthritis. It points out that the above-mentioned groups have less sensitivity to the spatial position of their limbs than ordinary people due to problems with their joints, tendons and bones. Therefore, if the patient does not perform appropriate proprioception training and improve trunk coordination after the acute phase of the injury, and rashly and arbitrarily exercises without good muscle and joint stability, the chance of recurrent injury in the future may increase significantly.

Therefore, the public is reminded that if they accidentally suffer sports injuries such as sprains and strains, they must actively seek medical treatment and complete all treatment and rehabilitation procedures as ordered by the doctor; do not stop treatment just because it doesn't hurt, so as to avoid the risk of continued instability of the joints and muscles.

As for patients with chronic arthritis, Dr. Zhang Xuanbin emphasized that patients should never refuse exercise because of pain! In fact, according to research findings, since articular cartilage has no blood vessels to directly supply nutrients and metabolism, the cartilage tissue must absorb nutrients and excrete waste through the flow of surrounding synovial fluid generated by the pump effect during joint movement. Once the human body is unwilling to exercise due to pain, the flow of synovial fluid will stop and the nutrients needed by the cartilage will not be supplied. In the long run, it may cause the surrounding muscles to stiffen and atrophy, and even accelerate the process of articular cartilage degeneration.

Therefore, it is recommended that patients with degenerative arthritis, in addition to actively seeking professional medical assistance to correct joint dislocation problems, should also engage in moderate activity after treatment! For example, start with the simplest walk, and if you are in good condition, you can gradually progress to brisk walking and jogging. Moderate activity is a good way to rehabilitate joint cartilage.