Exercise scientifically to prevent sports injuries

Scientific and moderate exercise has many benefits such as enhancing immunity, accelerating metabolism, regulating physiological and psychological state, and slowing down aging. The sudden outbreak of the epidemic has also made more and more people realize the importance of exercise and join the "sports army".

Running, cycling, swimming, skipping rope... are all good ways to exercise. However, if you don't pay attention during exercise, you may get sports injuries, which can cause various injuries to your body. So how can we prevent sports injuries?

Exercise scientifically to prevent sports injuries

1. Warm up before exercise

If you do not warm up before exercise, your body will suddenly be subjected to a large amount of exercise, which will make the muscles unable to contract in time with the movement of the body, causing the joints and ligaments to be forced to bear greater forces, resulting in joint injuries, muscle strains and other injuries.

Warming up before exercise will increase blood flow to the muscles, allowing the muscles to adapt to the exercise state in advance and be fully prepared for the subsequent exercise.

2. Pay attention to your exercise posture

The correct exercise posture can enable the body to exert force effectively. If the exercise posture is incorrect, certain parts of the body will be subjected to excessive force. For example, incorrect postures such as taking too large or too small strides when running, or leaning back will prevent the muscles from contracting and stretching effectively, which can easily cause soreness in certain parts of the body after exercise, and in the long run it is not conducive to improving your body shape.

3. Control the intensity of exercise

When exercising, you should control the time and intensity of exercise according to your own tolerance. If the intensity and amount of exercise exceed the body's limits, the heart rate will rise sharply and there will be obvious symptoms such as muscle soreness after exercise. In severe cases, myolysis may occur due to strong squeezing or excessive use of muscles, which is commonly known as "muscle dissolution". It manifests as muscle pain, swelling, weakness, urine discoloration, etc. This disease can even cause kidney damage and endanger life.

4. Choose a suitable sports venue

When exercising, try to choose a specific venue, such as a plastic track, so that the pressure on the knees can be cushioned to a certain extent. If you cannot guarantee to exercise in a professional venue, you should also choose a relatively flat ground to exercise to prevent unnecessary injuries during exercise.

5. Avoid exercising after meals

To promote food digestion after eating, the body's blood flow is mainly concentrated in the digestive system. If you exercise immediately after a meal, the blood flow will be forced to concentrate on muscle and other tissues, making it difficult to digest food. In addition, exercise can cause sympathetic nerve excitement, which in turn slows gastrointestinal motility and affects digestion and absorption.

6. Stretch after exercise

Exercise will put muscles in a tense state. If they are not stretched in time, the muscles will remain in a contracted state. Substances such as lactic acid produced during exercise cannot be metabolized quickly, and symptoms such as muscle soreness will occur after exercise. Stretching can help muscles stretch and recover and relieve muscle soreness.