Zhou Jingbi

Spring is in full bloom, and it's time for sports. Scientific exercise, injury prevention and disease prevention are particularly important.

Exercise should be gradual and allow the muscles and joints of various parts of the body to gradually adapt to the intensity of exercise.

If there is an acute lumbar sprain during training, it is not recommended for mild patients to undergo massage or reduction correction, and you can wear a waist brace, and the symptoms can be relieved in about a week. If the symptoms do not relieve or if the sprain is repeated, it is recommended to go to the hospital for a systematic examination.

Shoulder problems should be diagnosed at a specialist hospital. If it is determined that the rotator cuff injury is caused by tendon strain or tear and not frozen shoulder, it is necessary to pay attention to maintenance and minimize the movement of lifting the hand above the head, such as drying clothes and nailing. Protect yourself from the exercise by applying a cloth around your shoulder joint. Sports such as single parallel bars are not suitable for most middle-aged and elderly people.

If you find discomfort in your knee, adjust your exercise regimen to reduce the frequency of strenuous exercise. Try to avoid choosing badminton, running, mountaineering and other sports that have a large damage to the knee joint. Middle-aged and elderly friends should pay attention to reducing the amount of exercise such as tai chi that requires a half-squat posture for a long time.

Walking is a good way to get fit, but you have to walk for about 15 hours each time to achieve good fitness results. For patients with bone spurs in the feet, the amount of control is required, and each walk can be divided into several sections, with a 0-0 minute rest in the middle of each section, so that the feet can be fully rested.

(The author is the director of the Department of Sports Medicine and Rehabilitation Medicine, Beijing Chaoyang Hospital Affiliated to Capital Medical University, interviewed by reporter Sun Longfei)

People's Daily (16/0/0 0 Edition)