There is a layer of articular cartilage on the bone surface of the knee joint, just like putting a "helmet" on the bone of the knee joint. The knee joint is one of the load-bearing joints of the whole body. Many movements in square dance will lead to the wear of knee cartilage, and the "safety helmet" will be broken, resulting in uneven joint release surface and increased friction, which will further aggravate the damage of articular cartilage and cause joint pain.
1. Do what you can: Not everyone can dance square dance. For people with chronic diseases, be sure to consult a doctor before exercise to see to what extent the current physical condition is suitable for exercise.
2. Posture is very important: try to avoid: fast translation, squat and big jump, which will increase the bearing burden of the knee and accelerate the wear process of articular cartilage.
3. Pay attention to the rhythm: Older people should choose a slow-paced square dance. The rhythm is too fast. In order to keep up with the rhythm, the action frequency will be faster. This may also accelerate the wear of joints.
4. Enough is enough: dancing square dance is for fitness, sweating slightly, and your heart beats faster. However, if the intensity is too high and exceeds the exercise load corresponding to age, it will not only aggravate joint wear, but also increase the burden of heart and lung, and even the risk of cardiovascular and cerebrovascular accidents. This is to keep fit, but it backfires in the end. As for the duration, according to the 2008 edition of Physical Activity Guide, for aerobic exercise such as dancing, it is suggested that the duration for the elderly over 65 should be 5 hours per week.
5. Armed: Both the cement floor and the tile floor are hard floors. Every time you jump, the impact will be transmitted directly from your feet to your knees. If there is no good buffer, it will have a great impact on the joints. It would be nice if you could choose a rubber floor. But most websites are hard. Therefore, qualified square dance lovers should try to choose sports shoes with good cushioning performance. Good sports shoes can filter out a lot of vibration and reduce the burden on the knee joint.
Square dance, don't go into battle with injuries
It is inevitable that there will be "hey" when dancing square dance. After excessive exercise, the recovery ability of the elderly is weak, and backache and knee pain are common. Many times, with enough rest, symptoms can be improved, but sometimes, you may have to see a doctor.
1 Joint swelling: Take the knee joint as an example. Once the joint is damaged or inflamed, the synovium in the knee joint capsule is hyperemia and edema, synovial fluid secretion increases, and the liquid in the joint capsule gradually accumulates, which is called "joint effusion", leading to progressive swelling. At this time, you should go to the hospital and ask a doctor to help you diagnose whether there is ligament or meniscus injury, synovitis or arthritis.
2. Unbearable pain: muscle aches, which everyone has felt, are mostly caused by the accumulation of lactic acid in muscles. Sometimes, it is inflammation or chronic strain around the joints, which requires medication with the help of a doctor. Sometimes there will be heel pain and ankle pain, the specific reasons can not be generalized, and even serious cases of fatigue fractures have been found.
Therefore, the pain in a certain part is unbearable, and there is no obvious relief after rest. You should go to the hospital to see a doctor as soon as possible. If you have symptoms, don't insist.
Self-treatment of accidental injury in square dance
The motor function of the elderly is much worse than that of the young, and the elasticity of muscles and ligaments is not as good as before. Therefore, it is not uncommon to have sprains and other accidents during sports.
Once you get hurt, don't panic. Before you go to the hospital, you can simply handle it yourself.
1. Ice compress: Instead, wrap the ice with a clean cloth (towel, clothes) and apply it to the injured part. The purpose of this is to make blood vessels contract, reduce local bleeding and minimize swelling. However, it should be noted that the ice cubes should be taken out every 15 minutes, and the next cold compress should be carried out when the skin temperature of cold compress rises to normal body temperature. Remember, don't apply hot compress, it will aggravate edema and bleeding, remember!
2. Fixation: Once injured, many friends will habitually rub the injured joint, which is wrong. Whether it is a fracture or a torn ligament, moving again after the injury may aggravate the injury and even cause secondary injury. Therefore, the injured limb should be fixed with hard objects such as wooden boards immediately after the injury and sent to the hospital as soon as possible.
3. Do not use medicated wine or medicated oil: All kinds of medicated wine and medicated oil have the functions of dilating blood vessels and accelerating local blood circulation. But in the acute stage of trauma, the use of these drugs will aggravate local bleeding and swelling. Therefore, try not to use any external drugs without the guidance of a professional doctor.