Doctors need to take care of the body for more than 3 days after physical pain. What should I pay attention to when I resume exercise after the epidemic

●Elderly don’t exercise in the early morning or evening

●Insufficient warming can easily cause tendon strands and muscle strains

●Elderly, the new crown epidemic has entered its third year, and Taiwan’s epidemic prevention measures have gradually been lifted, and many people have regained their sports habits, but there have been many sports injuries. The doctor reminds that if you don’t exercise for too long, if you are not hot enough or your exercise intensity is too high, it can easily lead to pain in the body and muscle injury problems. Especially for most people with long-term strength and physical strength, it is recommended to start with "15 to 30 minutes a day" and then progress step by step and strengthen the strength of the movement.

Do stretch first or walk for 30 minutes

Zhao Mingzhe, director of the Rehabilitation Department of the New International Clinic, pointed out that the weather is warm and cold in spring, and the temperature difference between day and night is large. It is recommended that elderly people do not exercise in the early morning or evening to avoid myocardial infarction or injury. They also remind that before exercising, they must fully warm themselves before exercising.

"Insufficient warming is one of the risk factors that cause sports injuries." Zhao Mingzhe said that the most common sports injuries such as tendon strands and muscle strains are caused by insufficient warming, such as systemic muscle pain, shoulder or knee pain, Achilles Achilles tendon pain behind the foot and ankle, plantar fasciitis, and posterior thigh muscle strains and other pain problems.

Zhao Mingzhe reminds that before people move, they should carry out warm-up exercises such as stretching, jumping, walking, etc. to avoid sports damage. Especially before running, it is recommended that elderly people can spend 15 to 30 minutes walking to warm up.

When you go to the gym, you should first stretch and warm your body. If you are recommending, you should do it from a project with low difficulty or low strength. You can also discuss and arrange light exercise prescriptions with the instructor or doctor and exercise according to the chart.

Adjust the target Don't rush to challenge

After the initial recovery of exercise until the body begins to adapt, then gradually increase the running time and strength. Zhao Mingzhe pointed out that during the movement, you should "adjust the target" and don't rush to challenge the highest goal in one go. If you have road running or marathon habits, you can also adjust the situation from 3K, 5K, and 7K equally.

"If you need to listen to the sound of your body continuously during the exercise, it is likely that different pain will appear on the next day of the same group of actions." Zhao Mingzhe emphasized that if the body is slightly painful, it will dissipate in about one to two days; if the pain lasts more than three days, it is likely that it is caused by sports, so you must check and diagnose and treat it.

Sports Masks should be selected to be able to enjoy the best

Zhao Mingzhe said that although sports are good, they should take at least one day off a week to restore their bodies. It is already suitable for walking sports. If you want to perform "ball sports", you should pay attention to evaluating "sports strength" and "short time". To reduce the occurrence of sports injuries, you can start from non-contact sports, such as "croquet" and slow-pitched sports, and gradually rise to "golf" or "billiards". If the strength and explosiveness increase, you can slowly strengthen the table tennis, badminton or netball, and the sports process should be progressive step by step.

Now, indoor and outdoor sports are no longer required to wear masks, so you can run well. Zhao Mingzhe pointed out that ordinary people use medical masks with waterproof layers. Although the mask density is good, carbon dioxide is easily retained and causes hypoxia in the body. If high-strength exercise is performed, it will be quite unfavorable to cardiopulmonary function and increase the risk of myocardial infarction. If you are facing sports wear masks in the future, it is recommended to choose a sports mask that is better with good air permeability. {twenty three} {twenty four}