Aerobics: don't let injury bad mood

Since aerobics is strong in the rhythm of the music accompaniment, with a lot of running and jumping and shoulder joint activities, such as breaking range of actions, training, teaching and training arrangements, as well as the movement's physiological and psychological condition of adverse circumstances susceptible to injury.

Sports injuries occur on health, learning, work, will adversely affect the mind.

The following brief calisthenics injury prone and prevention.

I. step on joint sprain

Cause:

Campaign preparation activities, the ankle ligament stretching resistance and elasticity of the poor; the mid-way technology is incorrect; jumps landed the body out of balance as well as the venue for inequality.

Symptoms:

Ankle swelling local pain, rapid and gradually extended to the front of the ankle, subcutaneous congestion; lameness.

Preventive measures:

1. the motion must be prepared before, especially ankle ligament, increase joint flexibility.

2. strengthening the ankle ligament muscle exercise, more mention heel jump and weight-bearing exercises improve heel joint strength and elasticity.

3. run jump exercise, stress of the foot with the right technology.

4. the body is in a State of fatigue and poor, avoid high difficulty of exercises, reduce the load.

Treatment:

Sprain, stop motion, and thumb ligament hemostasis, check whether the fault.

12 hours available ice cold compress, bandaging, prevent Telangiectasia continues to hemorrhage, elevation of the affected limb. After 24 hours, depending on the severity can choose external injury medicine, physiotherapy, acupuncture, massage, medicine pain points with fixed injection and support. Early ankle function in practice, such as ankle resistance activities, jogging, etc. in the sand, in order to accelerate the recovery of the ankle.

If the ligament fully fault, should first aid fixed and sent to the hospital for further treatment.

2. periostitis

Cause:

A lot of running and jumping action so that the body of the gravity and the ground reaction forces are mainly concentrated in the convex part of bone bending (tibial front), causing stress injuries periosteum.

Symptoms:

Pain: pain occurs after the training, to walk or do not exercise at all pain, pain is pain that involve pain.

Swelling: local tissue have mild pitting edema.

Tenderness: cavity bone in the side, in the lower posterior margin or fibula; in severe cases, with tenderness in the medial tibial often touch on nodules or mass, pressure of sharp pain.

Back step or support pain: do you support the back step or pain.

Preventive measures:

1. fully prepared activities.

2. correct use run jump technology, attention to the action of the relax and the landing of buffering to reduce the impact of ground on the lower leg.

3. reasonable arrangements for the exercise and improved training methods.

4. avoid prolonged in excellent venues to run jump exercise on.

5. preventing them, after using various means of self massage and other timely elimination of the calf muscles fatigue.

Treatment:

Early symptoms of lighter without special treatment, only elastic bandages will lower leg wrapped, and adjust the training plan for the reduction of physical activity or less do lower limb activities, rest is elevation of the affected limb.

Symptoms of heavier users should note rest, bundled with elastic bandage wrapped, elevation of the affected limb of leg and also adopts fumigating or external application, physiotherapy, iodine ion import or microwave therapy, massage, massage to knead, dither, mainly, on the leg muscle while taking Yin Ling Chuan, yanglingquan, zusanli, grant Hill, Board medium point massage acupuncture points.