Long-term square dancing, how to protect the knees?
Why is it easy to get hurt jumping square dance?
Square dancing is becoming more and more difficult, and is usually designed with a lot of body rotation and lower limb twisting movements, which have higher requirements for body weight control, lower limb strength and stability.
The dance time of one or two hours or more can mean too long a continuous use of joints.
Reminder
Square dance is not the longer the better, the difficulty is not the higher the better, appropriate control of time and exercise intensity is conducive to the protection of knee joints.
Shoulder pain patients throw shoulder exercise
Rotator cuff tear is one of the most common sports injuries in the elderly, clinically there are many such patients.
Most of them have a history of shoulder pain, so they mistakenly think they have frozen shoulder and want to relieve it through exercise.
Elderly people who work out in their neighborhoods like to do frequent lifting movements, including shoulder turns on the bar or rings, baseball pitches, and weightlifting snatches, which can actually increase the load on the shoulder joint and cause or aggravate rotator cuff tears.
There are many shoulder disorders, not only frozen shoulder, such as subacromial impingement, bursitis, rotator cuff injury, glenoid labrum injury, etc., and these disorders can't be solved by a single shoulder stretching activity, so you should find a specialist to do a checkup first, and then do the corresponding training.
"Swallow's fly" and sit-ups
Some older people do a back exercise called "swallow's fly". "It is a good exercise, but not necessarily suitable for the elderly.
Because of the aging of the intervertebral discs in the joints of the elderly, there are joint hyperplasia, narrowing of the spinal canal, excessive stretching will aggravate the joints of the extrusion and collision, increasing the hardness of the arch, resulting in fracture, and at the same time, make the spinal canal more narrow.
Also, sit-ups are not suitable for the elderly.
The sit-ups should be curled up with the legs to practice the abdominal muscles, and the strength is too big, which will increase the load on the lumbar vertebrae, and make the degeneration of the intervertebral discs of the elderly very serious.
This movement on the head of the larger changes, for people suffering from cardiovascular disease is very easy to cause blood pressure rise, accidents.
Large intensity, high difficulty exercise
Some older people feel that the greater the intensity of the exercise, the greater the amount of exercise, the more beneficial to health, so as to achieve the purpose of exercise.
But explosive exercise may result in higher blood pressure, faster heart rate, and myocardial ischemia and hypoxia.
Exercise is more about persistence than speed and intensity.
Climbing stairs, climbing exercise
Climbing stairs is classified by many older people as a fitness exercise program, that fitness is at home, convenient and quick, without additional venues, without special time.
Similar to climbing stairs, mountaineering is also easy to damage the knee joints, the impact of the knee joints when going downhill is equivalent to their own body weight 5 to 8 times, aggravated by the patellar cartilage surface and meniscus damage, is a high incidence of knee injuries.
Climbing stairs in the process, the knee joint pressure increases significantly, the knee joint repeated impact, the repetitive action of the week, will undoubtedly increase the knee joint damage, induced knee joint disease.
Head and neck exercises
Many elderly people often do head and neck exercises, that is good for the cervical vertebrae, but also helps to relieve the neck and shoulder pain.
If the elderly suffer from severe atherosclerosis, or even carotid artery plaque formation, the head and neck of the intense circling, there may be dizziness, nausea and vomiting, or even fall, or the heavy will be brewing arterial plaque dislodgement, resulting in accidents.
The elderly head and neck exercise should be moderate, should reduce the amplitude of action, speed and winding strength.
The amplitude of the two sides and the front and back of the swing should be controlled within 180 degrees, and from time to time to rest for 2 to 3 seconds to achieve the effect of relaxation.