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How to reduce stress on joints during exercise?
- The correct choice of exercises
- The decrease in the share of static exercises
- Having the right gear is a guarantee of success
- The role of warm-up and cool-down for the joints
- Increase the pace and intensity gradually
- What rules should be observed even?
According to doctors and orthopedic surgeons, injury to the joints can be obtained even when descending the stairs, and in sports that risk increases significantly. This is especially true for the elderly and those embarking on exercises with more weight. How to keep joints healthy, but at the same time to join the sport?
The correct choice of exercises
Not every kind of fitness can benefit the joints, and whole body in General. Choosing the type of physical activity you must consider your gender, weight, underlying disease, physical fitness and other factors. Elementary classes should be fun, otherwise how long will you stay in the sport longer. If you already have any problems with the joints, before you begin your introduction to the world of sports, is not superfluous to consult about this with your doctor. People with overweight also must seriously and carefully approach the choice of the form of exercise.
Running, jumping, weightlifting and playing sports at these peculiarities is contraindicated. It is better to opt for swimming, water aerobics, aquacycling, etc. Exercises performed in water are ideal for people who are overweight, elderly and those who suffer from joint diseases. Water reduces the load on the movable connection of bones, but is the additional weights for muscle. Moreover, it is also an excellent way of hardening. Walking, including Nordic, and ski trips are suitable for increasing your physical activity, not worse.
The decrease in the share of static exercises
“Static exercises in the training program and takes good care of its joints must be less than dynamic”, – the traumatologist-orthopedist Yuri K. Glazkov. Long-term static loads leads to stagnation of the blood, impairs microcirculation and violates the trophism of the articular cartilage. As a result, the joints wear out much faster. Abundance in the training program and static loads are not the best way affects the cardiovascular system. Forced to distill the blood through blocked or narrowed shortened muscles blood vessels the heart works at the limit of their strength and capabilities, which can lead to a sharp rise in blood pressure, heart attack and stroke.
Nothing loads the joint is a sharp, jerky movements, especially at the limit of their strength and capabilities. Do not chase after heavy weights, which often lead to injuries. It is better to slow down, to execute smooth, controlled movements, and the lack of load to compensate for the increase in the number of repetitions. So joints, ligaments and tendons will not experience stress.
Having the right gear is a guarantee of success
Of particular importance for the athlete has shoes, especially for runners. Such physical strain can lead to inflammation of the tendons, the appearance of burning sensation in the feet, heel pain and other unpleasant symptoms if running shoes are chosen correctly. The good quality of shoes must be thick shock absorbing sole, is able to repay a shock wave produced by contact with the surface of the earth. Shoes must be in size, convenient and comfortable, not too high, otherwise it may cause inflammation of the outer edge of the foot. Well, if before you purchase will have the opportunity to test their Michaud on a special treadmill with pressure sensors and video cameras running.
While the appearance of the surface on which the athlete runs. So, a solid and hard surface such as asphalt and concrete only increases the load on the knee and other joints, so you need to engage the stadium and other specially equipped places, sports halls, where there is a running track.
The role of warm-up and cool-down for the joints
Caring about the health of their joints always remember the importance of preparation stage activities, as well as their correct completion, and do not ignore the warm-up and hitch. The first prepares the body to load, warms muscles and ligaments by increasing their elasticity. This not only improves sports performance and increases power potential, but also reduces the risk of injury during exercise and for a long time to fly down. As for the hitch, it helps to smooth out sudden changes from activity to rest, restore breathing, circulation, soothe your muscles, and in the long term to minimize delayed onset muscle soreness. He and the other step will not take much time and the benefits are huge.
Increase the pace and intensity gradually
Whatever physical activity was, to increase the tempo and strength should gradually. If you dream about big changes in training and my dream is to add on the post extra 20 – 30 kg, do not expect muscles adapt quickly, give body, and with it the joints the ability to adapt. The greater the weight, the smaller the number of repetitions in each set, but when training with moderate weights is they can and should gradually increase. The fact is that muscle tissue increasingly reduced under load, in contrast to connective tissue, characterized by greater density and a slow metabolism.
During intense workouts, they are “behind” from the muscles in its development and can be the weakest link, prone to injury. To minimize the load can be, if before doing a heavy exercise to do is simple. For example, going to do squats with a barbell, pre-pump the leg muscles, performing exercises on the simulator. And the most important thing is to alternate strength training with periods of recovery, giving your muscles and ligaments a chance to relax.
What rules should be observed even?
Such a lot of rules in sport and life. One of them relates to carrying and lifting heavy weights. You must always distribute the load equally and this applies both to training with dumbbells and carrying heavy bags from the store. Remember that carrying in one hand a load of 10% of her body weight, you load the joints of the lower extremities of 22%. Lifting with inclined position is fraught with injuries of the intervertebral discs, which could have been avoided, pre-squatting. If you experience problems in the joints, pain that appears during a workout, you should stop training and consult a doctor.
Uses photographs Shutterstock