Excessive exercise after the Chinese New Year may lead to tendinitis

Don’t lose weight too quickly after the New Year! Many people gain weight due to excessive eating and drinking during the Chinese New Year. After the Spring Festival, they rush to the playground and the gym, wishing the fat would go away quickly. However, doctors remind that exercise to lose weight requires a plan, as too much exercise can easily lead to "overuse syndrome" and cause symptoms such as tendinitis and ligament inflammation.

Exercise to lose weight requires a plan. Excessive exercise can easily lead to "overuse syndrome" and cause diseases such as tendinitis and ligament inflammation.

Overrun! Pink collar office lady suffers from unbearable knee pain due to excessive exercise

A 26-year-old white-collar worker named Zheng usually jogs about 1 or 2 times a week, each time for about half an hour. However, in order to lose weight after the Chinese New Year, he increased his exercise volume after the New Year and jogged for a full hour every day. As a result, he felt soreness in both knees after a week. Not only could he not continue running, he couldn't even squat down to go to the toilet.

Li Youchun, a rehabilitation physician at Taichung Veterans General Hospital, said that physical examinations found slight redness and swelling in the patient's knee joint, and local tenderness points on the lower thigh and inner side of the knee. Soft tissue ultrasound scans found that the quadriceps tendon in the thigh and the medial collateral ligament of the knee were inflamed and swollen, and the patient was diagnosed with tendinitis and ligamentitis, which is an "overuse syndrome." Common tennis elbow and runner's knee belong to this syndrome. The patient's pain was relieved after treatment.

Running to lose weight has a plan! Do this step by step

Dr. Li Youchun advises the public that they need to make a good plan for exercise and weight loss, and not to exercise blindly to avoid injuries caused by excessive exercise. Beginners can start running for 20 minutes and set the goal to 40 to 60 minutes; the frequency should be 3 to 5 times a week, which means resting for 1 day after running for at least 2 consecutive days. The increase in exercise should be based on weeks, increasing the running time by 5 minutes every 1 to 2 weeks. If you experience persistent muscle or joint soreness after exercise, you should immediately reduce the amount or frequency of exercise.

Stretching exercises can prevent overuse and tendon or ligament injuries.

Stretching exercises should also be avoided from excessive use, which may cause tendon or ligament injuries. You should stretch your muscles thoroughly before and after exercise. Runners should stretch the quadriceps on the front of the thigh, the hamstrings on the back of the thigh, the iliotibial band on the outside of the thigh, and the hamstrings of the calf. Stretch your muscles to the limit each time, hold for 15 to 20 seconds, then release them. Repeat 4 or 5 times. Stretching can improve muscle flexibility and reduce micro-trauma caused by soft tissue pulling or friction during exercise, thereby reducing the chance of overuse injuries.

Doctors say that as long as you have the correct concept of exercise methods and seek medical treatment as soon as you find any illness, you can avoid cumulative damage caused by overuse and fully enjoy the fun and benefits of exercise, and enjoy losing weight.