Exercise caution the three major-joints injuries

Though, but once the pieces fall far to the South, this is the best time to exercise to lose weight.

Orthopaedic experts claim that the temperature is higher now, don't think that day is not easy to hot muscle strain, the movement must be prepared before, because the majority of sports injuries are due to neglect of self-protection, muscle or joint activities, excessive or improper posture. Experts stressed that, in sports, ankle, knee, shoulder the easiest of the three joint injuries, therefore, on the third joint should be particularly good protection.

Ankle sprain feet —

In the running, jump jump in our script, there is a tendency in, if the landing weight, stepping on others feet or fall into the pit, and so on, to the foot of the front side of the ground, Varus, sprained foot ligament injury, commonly known as "his feet".

Medicine, first affiliated hospital of Director Huang Feng said that ankle's structure is very special, ankle length than the medial malleolus, medial ligament area, and more strength and toughness, so 10-Wei feet there are nine is inverted.

【 Severity alert 】 pain severity was closely associated with the degree of

Minor injury: ligament sprain, slight swelling of the ankle joint stability, can limp.

Serious injuries: lateral ankle pain, swelling, ankle fracture of lateral ligament fully, joint instability.

Site address: ligament sprain, in the first 24 hours, ice compress may reduce the swelling, the additive elastic bandage after fixed joints.

Available after the hospital, gypsum fixed ankle protection. Minor ligament laceration, 3 weeks, you need to rest after a week may reduce the swelling.

Knee — reverse wound

The complex structure of the knee, is prone to injury of joints.

Knee flexion mainly, can only do a little twist. Wong, Director, knee flexion in half, suddenly reversed and adductor and abductor actions most likely to hurt ligaments. For example, playing football, "two-person on foot", to jump from above, two legs close together, one-sided outreach the leg to swing, body weight loss of balance or joint lateral impact by violence, may cause injury.

In addition, knee often also because severe abrasive, twirling and meniscus tear, of course, this is a new "old wounds and injuries", slowly accumulate.

【 Severity alert 】 torsional forces and injury levels closely

Minor: minor knee ligament sprain, sudden pain somewhere, but often immediate alleviation, to continue to adhere to the campaign, after the pain worse.

Seriously: If you were injured in the knee when snapped snapped sound, accompanied by tearing pain, cannot walk, you may be completely rupture of ligament.

If a meniscus injury, knee instability, weak, or even fell to the ground.

Site address: even knee pain and lighter, and also should stop the activities of the 2-3 days to stop bleeding, pain relief and protection for injured ligament damage will not be further exacerbated.

And serious injuries were immediately bandaging and fixed braking, sent to hospital for treatment.

Shoulder joint — after reaching excessive

Swimming, badminton, tennis and other sports, shoulder joint repeated complete the range of motion, Super rotator cuff tendon and bone, ligament constant friction, or muscles stretch the tendon, repeatedly huanang occurred damage.

"The shoulder joint is spherical joints can also be said to be suspended, its muscles, joints and ligaments can have external rotation 360 ° range, so its stability is important.

"Huang Feng said:" However, many people think that enough flexibility in the shoulder region, won't be hurt, badminton and tennis, especially strongly spiking, shoulder stretch after a sudden excessive, it may cause damage to rotator cuff muscles. ”

【 Severity alert 】 excessive stretching of the upper limbs and rotator cuff after joint damage ties

Minor injury: when pain shoulder abduction, when on the shoulder abduction on lift, 60 ° or less pain, 60-120 ° arc of the pain.

Serious injuries: deltoid muscle pain secondary to deltoid muscle atrophy.

Scene: the immediate cessation of activities, early to triangle towel-suspended, at least 2 weeks of rest and recuperation of braking, the third week to do minor activities.

(Practice editing: wangjia Wei)