1. Warming
We have talked about warm-up for thousands of times, but some people still don't pay attention to it. Many people are injured by sports, and 60% of them are because they don't warm up before sports. If you want to protect your joints during exercise and even make yourself better during exercise, warm-up is essential!
Warm-up is the most basic. Have you ever seen a professional athlete not warm up before training? For athletes with long professional sports career, warm-up is the key to ensure our safe training. How should I warm up my joints?
The short answer is to rub the joints that are easily injured to raise their temperature. After the temperature rises, the synovial sac in these joints will produce more synovial fluid with better lubricity, so it is not easy to be injured in sports, such as wrist joint, knee joint and shoulder joint, gentle rubbing activity, olecranon process of elbow joint, acromion position, lumbar vertebra and ankle joint.
Before training, we can do some light aerobic exercise, and then you can rub each position for twenty or thirty seconds.
Step 2: Protective equipment
In our training, if the weight is heavy, I suggest you put on some protective gear. Wearing protective gear can protect our joints well, such as elbow pads, wrist pads, knee pads and waistbands. Wear protective gear when doing heavy load training or some high-risk movements. There is no need to reduce weight, so don't rely too much on protective gear.
3. Details of the action
This simple point is to train with correct movements. Some details of joint protection during exercise, such as: don't buckle your knees when squatting, and point your knees to your toes.
In the process of bench press, our wrists and arms should be in line! When push-ups, the elbow joint moves in the same direction as us; Finally, when we pull and row, we should keep our backs straight and don't bow our backs. These details are conducive to common protection.
Step 4 prescribe diet
Finally, in the diet, pay attention to supplement some things like glucosamine, beneficial fat, unsaturated fat, fish oil and so on. Eating more foods rich in vitamin D is good for our common protection. Pay attention to nutrition collocation and take in nutrition in a balanced and comprehensive way.
abstract
Warm-up, protective gear, action details, diet and joint protection are indispensable. If we have to choose two things, it is more action. You should pay special attention to warm-up and action details. These two factors can prevent 99% of our joint injuries.
In that case, there are a few points that need your attention.
1. Pay attention to warm up and don't stop immediately. The importance of warm-up is not much to say. Tell your body to exercise and get ready. Then the exercise is over and you can't stop at once. It is important to simply exercise and let it calm down slowly.
2. Daily supplement some nutrients needed by joints. Maybe you don't believe it. At this time, glucosamine chondroitin calcium tablets, which are often eaten by middle-aged and elderly people, can protect your body joints, such as Tomson Bianjian Jianliduo. Adequate nutrition can make you strong.
3. There is also the joint position. It is best to get some protective measures such as knee pads, which can not only keep warm, but also buffer what happens at the joint position. Keeping warm is also good for joints. Although the body will get hot during exercise, the joints are always sensitive.
If you have any good experiences and ideas, you can also communicate with me.
First of all, first, muscle problems.
Muscle is the protector of joints. Your joints can't bear the pressure. The biggest possibility is that the muscles around your joints are not strong enough to support your current exercise intensity. If the focus of your exercise is to protect joints, then muscle exercise is the most important.
Second, compensation caused by incorrect actions.
Your knees will hurt if you squat too much. I've met a lot, most of them when your knees are too far. The main pressure on your center of gravity is on your knees, not the stronger hip joint. As for squats, my suggestion is to start with facial squats. Find the feeling of stress on the back chain.
Third, warm up.
Muscle tissue is stiff and fascia chain is tense. It's easy to get hurt in this situation. Therefore, while standardizing the movements, we must fully warm up. Especially when the temperature is low in autumn and winter, it is very easy to get hurt.
Fourth, flexibility training.
The dimensions of human physical fitness include explosive force, cardio-pulmonary aerobic endurance, anaerobic endurance, reaction, balance, special ability and flexibility.
In these basic dimensions, flexibility is also a very important main indicator. You need to improve your flexibility to cope with the possibility of injury caused by incorrect training.