Remember To Protect Three Joints During Exercise

Experts stress that the three joints of the ankle, knee and shoulder are the most vulnerable during exercise. Therefore, the three joints should be specially protected.


Ankle joints - lame

In the process of running and hopping, our script has a tendency to varus. If the center of gravity is unstable, stepping on someone else's foot or getting into a pit, etc., it will land on the front side of the foot, invert, and sprain the foot. The ligament injury, commonly known as "squatting." Huang Feng, director of the Department of Orthopaedics, the First Affiliated Hospital of Guangzhou University of Traditional Chinese Medicine, said that the structure of the ankle joint is very special. The lateral malleolus is longer than the internal malleolus. The medial ligament of the ankle is large and more tough, so nine of the ten stomping feet are inverted. of.

Pain is closely related to injury

Minor injury: ligament sprain, slight swelling, ankle stability, can be limp.

Severe injury: severe pain in the external hemorrhoids, severe swelling, complete rupture of the lateral ligament and unstable joints.

On-site treatment: When a ligament sprain occurs, the ice can be swollen in the first 24 hours, and then the elastic bandage can be used to fix the joint. After the hospital, it can be fixed with plaster to protect the ankle joint. A slight ligament laceration requires a rest for 3 weeks and can be swollen after one week.


Knee joint - torsion injury

The knee joint has a complicated structure and is a joint that is prone to sports injuries. The knee joint is mainly flexion and extension, and can only be slightly twisted. Director Huang said that when the knee joint is in the semi-flexion position, sudden torsion and adduction and abduction are most likely to damage the joint ligament. For example, when playing football, "two people on the feet", when jumping from a height, the legs are not close together, the unilateral calf is out of the abduction, the body center of gravity is out of balance or the outside of the joint is subjected to violent shocks, etc. Cause damage.

In addition, the knee joint often tears the meniscus due to severe grinding and tumbling. Of course, this is mainly caused by "old injuries and new injuries".

The magnitude of the torsional force is closely related to the degree of damage.

Minor injury: When a mild ligament sprain occurs, there is a sudden pain in the knee somewhere, but it is often relieved immediately, and it can continue to exercise, and the pain is aggravated afterwards.

Serious injury: If you have a snoring in your knees when you are injured, accompanied by a tearing pain and you cannot walk, the ligament may be completely broken. If it is a meniscus injury, the knee joint will be unstable, weak and even fall to the ground.

On-site treatment: Even if the knee joint is mild, it should be stopped for 2-3 days to stop bleeding, relieve pain and protect the injured ligament from further aggravating the injury. In case of serious injury, the device is immediately pressurized and fixed and sent to the hospital for treatment.


Shoulder joints - excessive extension

When swimming, playing badminton, tennis, etc., the shoulder joints repeatedly complete the extraordinary range of motion, the rotator cuff tendons and bones, ligaments continue to rub, or the muscles are repeatedly pulled to damage the tendons and burs.

"The shoulder joint is a spherical joint, which can also be said to be a suspended joint. Its muscles and ligaments can have an external rotation of 360°, so its stability is very important." Huang Feng said, "But many people think that the shoulders are flexible." , will not be injured, in fact, when playing badminton and tennis, especially when vigorously smashing the ball, the shoulder suddenly overextended, it will cause muscle damage of the rotator cuff."

Excessive extension of upper limbs is closely related to rotator cuff joint injury

Minor injury: Pain in the shoulder abduction, when the upper shoulder abduction lift, no pain within 60 °, 60-120 ° arc pain.

Serious injury: deltoid pain, secondary deltoid muscle weakness.

On-site treatment: Immediately stop the activity, use a triangle towel to hang in the early stage, at least 2 weeks of braking and recuperation, and only a slight activity in the third week.

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