We all know that fitness has many benefits to people's health, but it is easy to cause injuries if you are not careful in the process of fitness. Fitness injuries are very common. Let me share the injuries that often occur in fitness and their prevention.

Common injuries in fitness exercise and their prevention: 1 Why do you get injured in fitness?

The first one is that your posture is not correct during exercise, which eventually leads to your whole musculoskeletal weakness. To change this situation, you have to make sure that your computer screen is in the right position, and you don't have to lower your body or raise your body to see it during exercise.

The second reason is that the more people try to do it, the better, and the heavier they lift, the better. The problem is that the reason why you go to the gym to exercise doesn't happen overnight, so you can't solve it overnight.

In other words, 50 pounds of meat on your body will not be eliminated immediately because you have been running a boring marathon on the treadmill for a long time. First of all, you should find a qualified personal fitness trainer to ensure that your sports skills are correct, and try to imagine yourself as a coach, so as not to set too personal sports goals.

Common injuries in fitness exercise and their prevention

Foot and ankle joint

Reason: When Price explained the sports injuries of feet and ankles, he started from the top of the human body. Price said: "The time people spend in front of the computer is just turning their shoulders. When running, the weight falls on the palm of your front foot. " If you put on running shoes and your center of gravity is wrong, your heel will be higher than your toes. This state of leaning forward will make your feet and ankles bear the impact of impact.

Prevention: Price suggested that people should have a pair of running shoes with low heels, or a pair of casual shoes, sports shoes or tennis shoes. By dispersing the impact of the whole foot, plantar fasciitis, achilles tendinitis, anterior chamber syndrome (crush injury at the front of ankle joint), lateral compression syndrome (crush injury at the side of ankle joint) and toe cyst can be prevented.

knee

Reason: Unfortunately, it is the result of the damn office work. "We don't use hip muscles at work. Until one day we decided to learn Muay Thai or go to training camp, "Price said. I hurt my ... knee? "If you wear inappropriate shoes, or your hip muscles are not strong enough, which makes your steps unstable, then your knees will bear all the pressure." Stretching, bending and leg press can't solve the problem, because these methods can't strengthen the muscles of the feet and buttocks.

Prevention: "It is best to do the practice of lunge. Through lunge practice, your hips and ankles bend together, which can stabilize and strengthen your knees. " Price said. For better results, you can lunge forward and backward, or lunge right and left (also called' one step and one squat').

hardworking

Reason: As far as your health is concerned, in a small space, nothing is formal except three things and your day job. Price said: "If people only wander around with his upper back during the day, and then they go to the gym to snatch, their upper back will not stretch properly." They straighten and arch from their backs, which will cause nerve damage (some from temporary damage to permanent damage) because their backs are under all the pressure. "

Prevention: remember to stretch and strengthen your upper back to relieve the tension in your upper back, because you always arch your upper back in the office. Price suggested that weight lifting exercises in the future can be completed by stretching your arms against the wall and squatting. "Squat down against the wall and press your back against the wall by pushing the lower pelvis forward. Straighten your arms forward and try to raise them above your ears. Don't let your back leave the wall during this process. " Price said. Whenever you do this exercise, you'd better do it standing-really, because you've been sitting in the office long enough, haven't you? "Doing exercise standing up can help your muscles get bigger." Price said.

shoulder

Reason: If you are still busy with your work, that's why your shoulders are uncomfortable. If you keep complaining about your wrist discomfort, it will become the cause of fitness injury in a few hours. "When you type, your arms stay tense and move inward alternately, which puts pressure on your shoulders." Price said. "You go to the gym to do chest compressions, shoulder pushes, push-ups and all the exercises that move your arms back and forth," he said. And the result? Supraspinal tendinitis-an overworked shoulder injury.

Prevention: You need to turn your arms outward to balance the pressure on your shoulders. The best way is to pull the cable. "Grab the cable in front of you, pull it behind your arm and turn your palms out and back," Price said.

neck

Cause: The four parts mentioned above are not moving correctly, which will cause your neck injury. Price said, "If you just sit and exercise your shoulders, your neck will move with your upper back, but your eyes need to be fixed on the screen, so you have to bend your neck, which makes you very painful." It seems that work is not the cause of neck pain. You go to the gym and do bench presses with incorrect posture. When you are lying on the bench, but your back is not completely attached to the mat, the real trouble begins to find you. "You lack flexibility and extensibility, which will put pressure on your back and neck," Price said.

Prevention: Obviously, when we do bench press, we should make sure that our back and neck are adequately supported. Then, avoid putting extra pressure on your neck because of stretching, which comes from raising your arms above your head, especially if you put pressure on your neck for a long time during the day. Finally, strengthen your middle back and lower back, and improve your posture by turning your shoulders counterclockwise.

"Sit on a leg stretcher and do a pull-down exercise. Grab the railing in front of you and straighten your arm to do a pull-down action. Pull-down exercises the shoulder blades, not the arms. When doing it, it is slightly three or four inches forward. " Price said. In simple exercise, you will feel the movement of your shoulders. Once your shoulders become strong, it will help you keep the right posture and keep healthy, whether you are in the office or in the gym.

Common injuries in fitness exercise and their prevention. 2. Misunderstandings in fitness can easily lead to sports injuries.

Myth 1: The initial exercise needs a lot of exercise and intensive exercise.

Sudden large-scale exercise makes it difficult for the body to adapt, which may lead to severe fatigue, body aches or recurrence of old diseases, and may also cause tendon and muscle strain, making it difficult to keep exercising for a long time. The correct exercise method is: start with a small amount of exercise, small amplitude and simple movements, so that the body can have an adaptation process, also called fatigue period, about half a month, and then gradually increase the amount of exercise and increase the amplitude, and the movements should change slowly from easy to difficult.

Myth 2: Only sweating is effective.

Sweating without sweating cannot be used to measure whether exercise is effective or not. The sweat glands of human body are different, which are divided into active and conservative types, which is related to heredity. Warm-up is first to adapt to the subsequent exercise, which is conducive to stretching and avoiding injury. Warm-up is not necessarily sweating.

Myth 3: Morning exercise is better than evening exercise.

In fact, people's blood cohesion is high in the morning, and the risk of thrombosis increases accordingly, which is the peak of the attack. On the contrary, dusk is the ideal time for physical exercise, because the heartbeat and blood pressure at dusk are the most balanced and most suitable for the changes of heartbeat and blood pressure during exercise; Smell, hearing, vision and touch are the most sensitive at dusk, and people's stress ability is the highest peak in a day; At dusk, the ability to dissolve thrombus in the body also reached the best level. Therefore, it should be better to exercise at night than in the morning.

Myth 4: It is normal for motor function to decline.

In daily life, many people can feel that the function of their physical activities is slowly declining without intervention, which is wrong. Exercise of motor function is the most effective way to maintain function. For example, with a hand with more fingers, you can stretch your fingers, straighten your five fingers hard, and then relax and practice repeatedly. Daily physical activity is mostly flexion exercise. It is very effective to take antagonistic actions during exercise and do some stretching and static actions after warm-up to slow down the degradation speed.

Myth # 5: Stop taking a rest immediately during strenuous exercise.

During strenuous exercise, people's heart beats faster, muscles and capillaries dilate, and blood flows faster. At the same time, the rhythmic contraction of muscles will squeeze the venules, prompting blood to flow back to the heart quickly. At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also stop. A large amount of blood that originally flowed into the muscle could not flow back to the heart through muscle contraction, and the peripheral blood increased, which led to a drop in blood pressure and temporary ischemia of the brain, causing palpitation, shortness of breath, dizziness, pallor, and even shock and fainting.