Verification ｜ Scientific "movement" can "volume" healthy

"The fat on the waist is out, I want the mermaid line vest line!" A few days ago, the various fitness live broadcasts represented by Liu Genghong were hot network. But in fact, fitness and weight loss cannot be overwhelmed, especially if the fitness exercise is strong and the action is large. For those who do not exercise, they suddenly perform high -intensity exercise. If forcibly or force is wrong, it will easily lead to damage. We invite experts in this issue of "verification" to make detailed answers for everyone.

Experts in this issue:

Zhao Dongxu, chief physician, professor, doctoral supervisor in the Sino -Japanese Lianyi Hospital. He has been engaged in spinal surgery for many years, and has rich experience in the diagnosis and treatment of cervical and lumbar disease. He is good at spinal minimally invasive surgery, and takes the lead in carrying out a number of spine minimally invasive diagnosis and treatment technologies to form a complete ladder treatment plan for patients with spine and spine. Published 12 high -level papers, undertook a number of scientific research topics, won 1 second prize of Jilin Province Science and Technology Progress, and 1 Medical Achievement Award of Jilin University.

What are the common exercise damage?

Zhao Dongxu: Exercise damage refers to damage caused by exercise or exercise to body tissue. Classified according to the course of injury, it can be divided into acute injury and chronic damage. Acute injury generally refers to damage caused by violence in an instant; chronic damage refers to chronic damage and strain of acute damage.

Classified according to the injured tissue, which can generally be divided into: skin injury, such as abrasion; muscle injury, such as dysfunction, strain; joints, cartilage or bone injuries, such as sprains; nerve injury.

The main factor of exercise damage

Zhao Dongxu: First, not fully warm up. Under normal circumstances, blood is evenly distributed in the body. During exercise, the load of the heart, lungs, and muscles increases. At this time, more blood flows to the cardiopulmonary and muscles, and fully warm up to meet this requirement.

The second is weak exercise foundation. For people without exercise or weak foundation, the probability of multi -joint and high -intensity exercise, lumbar muscle strain, ligament strain, and sprains are greater.

The third is excessive exercise. The amount of exercise that everyone can bear is different, and excessive amounts may exacerbate lactic acid accumulation, and soft tissue strain such as back pain and back pain occurs.

The fourth is poor balance ability. People with poor balance and coordination are easy to wrestle, causing serious consequences such as joint sprains and even fractures.

How to deal with exercise damage correctly

Zhao Dongxu: Pay attention to rest. After exercise damage, the damage part should be fully resting to recover as soon as possible. Specifically, joint control activities and reduced load should be mainly used. If necessary, wearing protective gear or professional gypsum branches requires.

relief the pain. Exercise damage is generally accompanied by pain. The most commonly used is a non -sterite antipyretic analgesic paste, which can effectively remove local inflammatory factors and reduce pain.

Treatment scratch. Bad may cause local damage and bleeding. If the wound is not too serious, there is no mobilized bleeding, and it can be treated with disinfection. If the wound is large, deeper, and the amount of bleeding is large, it is best to seek medical treatment in time.

Reduce swelling and pain. After a severe exercise, due to the strong contraction of muscle, lactic acid and metabolites will be produced locally, and muscle joint soreness will be produced. This pain can be reduced by increasing the full stretching of aerobic exercise and exercise. If you are injured accidentally during exercise, the soft tissue of the injured area will also cause edema. In the acute period, it is necessary to perform braking, raising, cold compresses, etc. in the acute period. In severe cases, you can use mannitol vein injection to quickly reduce edema. Swollen drugs.

It is important to note that because each person's physical condition is different, the damage after exercise is different, and the response method varies from person to person. Therefore, if you can't judge the degree of damage or do not know how to take the medicine, you must go to the hospital for examination in time and use the drug under the guidance of the doctor.

How to prevent sports damage

Zhao Dongxu: Master the basic sports knowledge. Understand and learn the causes of some exercise damage and basic prevention knowledge, strengthen the consciousness of preventing exercise injuries, avoid motion damage due to errors, and cause exercise damage.

Strengthen the exercise of the injured parts. Adhere to scientific training for relatively weak parts such as joints such as joints, improve joint functions, and effectively prevent sports damage.

Warm up must be done well. It is very important to fully warm up before strenuous exercise, and it can also be stretched appropriately after exercise to relax muscles.

Use sports equipment correctly. For different exercise and physical condition, using suitable sports equipment can better protect the body from harm. For example, wear running shoes, basketball shoes when playing basketball, professional knee pads, ankles, etc.

Pay attention to hydration. 4 hours before exercise, 300-500 ml of moisture can be added. During the exercise, a small amount of hydration should be replenished, and 100-150 ml is added every 10-15 minutes. Appropriate water should be supplemented within 1 hour after exercise to make up for the loss of its own body fluid. If the exercise time is too long, some electrolyte drinks containing sugar, sodium, and potassium need to be supplemented to prevent dehydration and maintain body fluid balance.

Nutritional supplements. Some nutrients such as calcium can be appropriately supplemented, which is conducive to promoting and repairing damage joint cartilage, slowing the wear of cartilage, and preventing symptoms such as backache and arthritis caused by the degeneration of cartilage tissue.

Author: Jilin Daily All Media Reporter Zhang He

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