Note: Do not let hurt you Aerobics.

<P> Aerobics is in the strong sense of musical rhythm accompaniment, with a lot of running and jumping and shoulder broken legs and other large range of motion movements, so the level of training is not enough, improper arrangement of teaching and training, and movement psychology and physiology .prone to adverse circumstances such as injury. .Sports injury to the health of the sport, study, work, psychology would be adversely affected. .</ P> <P> following brief calisthenics in the sports injury prone cause and prevention. .</ P> <P> one ankle sprain </ P> <P> reasons: </ P> <P> insufficient preparation before exercise, stretching ankle ligaments and less flexible; feet touch the ground technology is not .correct; jump when he lost his balance and landing sites inequality. .</ P> <P> Symptoms: </ P> <P> ankle local pain, rapid swelling of the ankle and gradually extend to the front, local subcutaneous ecchymosis; limp. .</ P> <P> preventive measures: </ P> <P> 1. Must be prepared before exercise activities, especially around the ankle ligaments, improve joint flexibility. .</ P> <P> 2. Strengthen the ligaments around the ankle muscles of the exercise, more weight to lift their heel and toes jumping exercises to improve joint strength and flexibility. .</ P> <P> 3. In the running and jumping exercises, the emphasis on the right foot with the ground techniques. .</ P> <P> 4. The body is tired and poor state, to avoid the practice difficult moves to reduce the exercise load. .</ P> <P> treatment: </ P> <P> sprains, stop exercising immediately and stop bleeding thumb, check ligament is completely broken. .Available within 12 hours of cold packs, compression bandage, to prevent continued bleeding telangiectasia, Taigaohuanzhi. .After 24 hours, according to the choice vulnerary topical injury, physiotherapy, acupuncture, massage, trigger point injection drugs and support with fixed and so on. .Early stage ankle exercises, such as the ankle joint anti-resistance activities, jogging on the sand, so as to accelerate the functional recovery of the ankle joint. .</ P> <P> If the ligament complete rupture, should be fixed first aid and taken to the hospital for further treatment. .</ P> <P> II fatigue periostitis </ P> <P> reasons: </ P> <P> a lot of running and jumping movements the body's gravity and ground reaction forces concentrated in the Ministry of bone bending .convex (in front of the tibia), the periosteum of the stress caused by injury. .</ P> <P> Symptoms: </ P> <P> pain: training of local pain, severe or do not exercise are walking pain, pain, mostly pain, referred pain. .</ P> <P> swelling: the local soft tissue edema with mild depression. .</ P> <P> tenderness: in the medial tibia, fibula in the lower back edge, or tenderness; severe cases, the inside surface of the tibia can often reach a small nodule or mass, the pressure of sharp pain. .</ P> <P> support after the tread or pain: After doing the obvious pain when kicking or support. .</ P> <P> preventive measures: </ P> <P> 1. Prepare activities. .</ P> <P> 2. Proper understanding of running and jumping techniques, attention to relaxation and floor action in the buffer to reduce the impact to the face of the lower leg. .</ P> <P> 3. Reasonable arrangements for physical activity and improving training methods. .</ P> <P> 4. To avoid the long run, jump on the perfect venue to practice. .</ P> <P> 5. To prevent the cold and after exercise by means of self-massage and other timely elimination of the calf muscles fatigue. .</ P> <P> treatment: </ P> <P> early symptoms of the lesser need special treatment, only the leg elastic bandage wrapped bar, and adjust training programs to reduce or less to do lower extremity lower extremity exercise, rest .Taigaohuanzhi. .Severe symptoms should pay attention to rest, tied with an elastic bandage wrapped leg, Taigaohuanzhi can be applied to herbal fumigation or topical therapy, iodine iontophoresis or microwave therapy, massage, massage techniques for kneading, shake leg .various muscle-based, while taking Yin Ling Quan, Yang Ling Quan, the full three years, Cheng-shan, the appointed medium point massage. .</ P> <P> three patellar strain </ P> <P> reasons: </ P> <P> more by running and jumping too much, the burden of excessive or repeated long-term knee injury from an accumulation of fine, can also be .involve the local impact and result of any one. .In the crouching position, especially the knee, due to ligament laxity, patella and patellar ligament Zhang aponeurosis tension and stretch suffered patella femoral joint surface between the corresponding extrusion pressure to bear all the larger. .If the squat position when the take-off "development effort" to reverse or flexion and extension, force the organization over the physiological load to affect the local metabolism, leading to cell degeneration and necrosis, which led to tendon fibers hemorrhage, degeneration, hyperplasia and a series of pathological changes. .</ P> <P> Symptoms: </ P> <P> early or mild exercise training in the large felt knee pain and knee soft. .Relief of symptoms after the break; With the progress of disease, pain gradually worsened and preparation activities to reduce symptoms, increase after the end of training. .Severe pain when walking and meditation. .Tip of the patella, patellar pain, the margin there is oppression. .To 110-150 degrees of knee extensor obvious pain. .</ P> <P> preventive measures: </ P> <P> 1. Exercise reasonable arrangements to avoid the local load is too large, non-"one-track mind" training methods. .</ P> <P> 2. To strengthen the training of lower limb muscle strength, especially quadriceps strength training. .</ P> <P> 3. After each training session, do one leg squat test for early detection and timely treatment. .</ P> <P> 4. Trained to dry the sweat, keep warm, to prevent the invasion of wind cold, with hot water bath, massage eliminate local fatigue. .</ P> <P> treatment: </ P> <P> straight leg method, the patella tic law, Gordon step method, the high static squat law, can receive a certain treatment. .In addition, it can be therapy, external application of Chinese medicine, acupuncture, herbal medicine external application or direct current import penetration, massage and more. .If the long-term conservative treatment fails, the symptoms increased prevalence of patellar cartilage, should surgery. .</ P> <P> IV muscle strain </ P> <P> reasons: </ P> <P> the completion of various actions, due to severe active muscle contraction (stretching), its power over the muscles .affordability itself can occur in active or passive muscle strain. .</ P> <P> Symptoms: </ P> <P> Po muscle injury after local pain, tenderness, swelling, muscle tension, stiff, cramps, dysfunction, when the injured muscle active contraction (stretching) increased pain when .. .</ P> <P> preventive measures: </ P> <P> 1. To do all preparations. .</ P> <P> 2. Strengthen the muscles easily hurt parts of toughness and strength training. .</ P> <P> 3. Passive stretching various muscle exercises, care must be gradual. .</ P> <P> treatment: </ P> <P> early: cold, pressure bandage, elevation injury department. .Proper braking, anti-swelling, pain, reduce inflammation. .</ P> <P> middle: mild symptoms in the 24 hours after injury, can be topical vulnerary, physical therapy, trigger point injection drugs, massage and accelerate regeneration. .</ P> <P> post: enhance and restore muscle function, often used to massage, physical therapy, functional exercise based, supported by appropriate medical treatment (medicine for external application or fumigation). .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.