Saturday, November 26, 2022

Are You a “Holiday Athlete”? Three-Style Warm-Ups to Reduce Sports Injuries

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EpidemicGradually, some people have become “vacationers” who only exercise on vacation.Runners“. A 33-year-old worker at a construction company in Kaohsiung, Taiwan, had not exercised before. The epidemic had slowed and his job was stable. He began playing basketball once or twice a week, but his condition worsened. After that, his legs started to throb after playing for 10 minutes, which was serious. Sometimes he could not even get out of bed or walk the next day. Professional physiotherapist Li Hongwei discussed possible sports injuries caused by holiday athletes. Performed three-style warm-up exercises to avoid.

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Some office workers bow their heads at work on weekdays. After a break from work, they just want to relax at home. If they want to exercise, they wait for the holidays. They want to compensate for their weekly exercise in one breath.

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“Holiday athlete” refers to a group of people who usually don’t exercise and exercise like crazy when the holidays come around. The risk of sports injuries is very high. Li Hongwei, a physical therapist at the Lohas Health Clinic of Vigor’s medical care system, found that the patient hadmuscleThe shortening leads to insufficient muscle strength, and requires the ankle to be pushed up (push up) for running and jumping, which will cause excessive load on the calf and cause foot pain. If ignored, it can lead to sports injuries.

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To avoid similar situations, Li Hongwei suggested that dynamic stretching can be done before exercise, and static stretching should be done after exercise and usually to train the hamstring muscles. He performed a three-style warm-up exercise. By warming up and dynamic stretching before exercise, it can aid sports performance and reduce sports injuries. The first form is “toe tiptoe”, put one foot on tiptoe, keep the center of gravity forward, stop when it hurts, and do what you can; When you can’t balance, you can use a wall or a table and chair for assistance; Do 15 times, 3 sets on each leg.

Li Hongwei said that the second form is the “forward kicking step”, which is similar to the marching posture of soldiers. Knees are straightened and kicked forward, feet are lifted, and opposite elbow is straightened. Keep level and try to lift the leg up to arm height, straighten the waist bar and do it alternately on both sides, continue for 10 minutes or a little sweat is enough.

The third form is “lunge and arrow squat”, put your feet forward and backward, bend your knees at the same time, and let your body’s center of gravity go straight down; By alternating it on both sides, you can train the hamstring muscles, the quadriceps muscles in the back of the thigh, and the gastrocnemius and soleus muscles of the calf; This can be done continuously for 10 minutes or with little sweat.

Physiotherapist Li Hongwei demonstrated that the third pose is the “Lung and Arrow Squat”. Step your feet forward and backward, bend both knees at the same time, and let your body’s center of gravity go straight down; (Photo/provided by Lohas Health Clinic)

Are You a "Holiday Athlete"? Three-Style Warm-Ups to Reduce Sports Injuries
Physiotherapist Li Hongwei demonstrates another variation of the “front kick and goose step”, which is similar to the soldiers’ marching posture. The knees are straightened and kicked forward, the soles of the feet are lifted, and the opposite elbow is kept straight. Keep the leg level and raise the leg as high as possible to the height of the arm. (Photo/provided by Lohas Health Clinic)


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