10 things to note to protect bones and joints when playing sports – VnExpress

Exercise and play sports to improve health. But the wrong exercise can cause unfortunate injuries.

Regular exercise has been shown to provide great benefits for overall health such as strengthening resistance, managing stress, reducing the risk of onset and assisting in the management of many musculoskeletal conditions. bones, joints, heart, nerves, improve the quality of sex life… However, the exercise must take place in the right way to benefit the body and avoid injury.

Practitioners can experience sports injuries from mild such as muscle aches, cramps (cramps), sprains, dislocations, etc. to severe injuries such as fractures, spinal and knee injuries. .. and even stroke from overtraining.

Proper exercise helps to improve health and prevent injury. Image: Shutterstock

Doctor.CKI Do Thi Hong Anh, Department of Rehabilitation, Center for Orthopedic Trauma, Tam Anh General Hospital, said there are 10 notes for everyone when exercising and playing sports:

Eat a snack before exercise because the body needs a certain amount of glucose to maintain energy during exercise. If blood sugar is low, it will make the body tired and dizzy during exercise, easily leading to injury. Therefore, exercisers should have a light meal about 45 minutes – 1 hour before starting.

Warm up thoroughly and warm up before each exercise. Practitioners can start with cardio exercises such as running, cycling, jumping rope… Then switch to stretching movements to stimulate the brain, increase the range of motion of the joints before starting the exercise. official.

Pay attention to breathing, take deep, gentle breaths, learn proper breathing techniques. The wrong way of breathing will not provide enough oxygen for muscles to work, brain ischemia, … leading to reduced exercise efficiency, increased risk of injury, stroke.

To avoid injury when performing exercises combined with heavy equipment, practitioners need to master the technique of performing movements; At the same time, it is not recommended to start with heavy tools immediately, but should gradually increase from light to heavy.

Practitioners should perform exercises in a diverse and comprehensive way to mobilize and train musculoskeletal strength of the whole body. Avoid focusing on weak joints such as wrists, ankles, and elbows.

Protect the spine by training the spinal muscles, gradually increase the intensity and volume of movement, do not put excessive pressure on the spine during a training session. In addition, do not forget to keep the spine straight during all heavy exercises that affect the spine, so that the new spine is in the most stable, load-bearing position.

It is important to end the session if muscle and joint pain occurs, exhaustion, to reduce the risk of injury. Practitioners should also not practice if they are suffering from health problems such as colds, fevers, etc.

Attention should be paid to the use of protective equipment when performing strength exercises, requiring complex techniques. In addition, the protective equipment also works to reduce pressure, improve endurance for ligaments and tendons, and help the body recover faster after each training session.

Equipment used in training and personal equipment such as shoes, helmets, etc., should be of good quality, suitable for the practitioner, and safe. Must maintain order and hygiene in the gym, do not leave exercise equipment indiscriminate in order to reduce the risk of injury from collisions or falls; Always follow the safety regulations in practice.

Stretch and relax after each workout session. Do lying, sitting, body leaning movements and relaxation exercises to reduce pressure on the spine. Besides, these movements also help promote the amount of blood, oxygen and nutrients entering the muscles, thereby helping the muscles recover faster, avoiding excessive pain after exercise.

Hong Anh uses radio waves to target athletes to treat athletes after training, relax muscles and reduce pain and inflammation.  Photo: Tam Anh General Hospital

Hong Anh uses radio waves to target athletes to treat athletes after training, relax muscles and reduce pain and inflammation. Image: Tam Anh General Hospital

Doctor Hong Anh recommends that each person’s physical condition is different, so practitioners need to know their own limits and not over-exercise; If necessary, seek support from coaches. In addition, practitioners should consult a doctor if they feel abnormal after a workout, especially in people with medical conditions such as heart disease, diabetes, etc.

Phi Hong


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