If you exercise without warming up, your joints may "Barbie Q" prematurely! How to properly care for your joints before and after fitness?
healthorn Expert Q&A
Q: Why is it recommended to apply glucosamine if you often run or climb mountains?
A: Whether it is lower limb training, or daily climbing, brisk walking or power walking, it will put a burden on the knees, ankles and hip joints. The more frequently a joint is used, the more adequate care its soft tissues require. In particular, it is important to strengthen surrounding muscles, restore tissue elasticity, and maintain the joint environment.
Inflammation, degeneration, and wear and tear are situations that almost everyone will encounter. Especially those who like road running or cycling should pay attention to the fact that maintenance is a daily lifestyle habit that must be developed. Use glucosamine gel containing GAG to rub directly on the required area. The effective cooling ingredients can provide relief similar to ice compress, but it is not recommended to be so cool that it stings or makes you feel uncomfortable. For skin care gels, remember to test whether they really feel before and after use, and whether they help improve efficiency and recovery speed.
Exercise without warming up? Coach: Muscle pulling may increase joint wear and tear
If you fail to stretch and warm up before exercising, will you risk more wear and tear on your joints? Qian Yanhao, chief operating officer of Good Habit Health Company and fitness coach, said that no matter the weather is hot or cold, human muscles are in a low temperature and stiff state before exercise. If you perform strenuous exercise without proper warm-up, rapid muscle pulling will easily increase injuries. Or maybe the joints are worn out.
Coach Qian Yanhao pointed out that to reduce the chance of muscle and joint injuries during exercise, the first step is to conduct a dynamic warm-up before exercise to “warm up” the body muscles. In addition, there is bursal fluid in the joint capsule between joints. Sufficient joint movement can help secrete bursal fluid and increase joint lubrication.
Therefore, whether you are doing weight training, aerobics, or running, swimming, or cycling, it is recommended to do a sufficient dynamic warm-up first to help increase muscle temperature and secrete joint bursal fluid, which is very important for reducing joint injuries and cartilage wear.
Incorrect movements may squeeze the joints! Pay attention to weight and angle when squatting
In addition to warming up before exercising, correct movement also affects joint health. Coach Qian Yanhao said that if the exercise posture is wrong and not in line with ergonomics, or if the muscle strength is insufficient, the lower back and joints will bend excessively, especially when using heavy equipment such as dumbbells and barbells. Wrong movements can easily squeeze the joints. Cause injuries, especially to wrist joints, elbow joints, shoulder joints and other parts.
Coach Qian Yanhao reminded that when practicing specific leg movements such as squats and split squats, the angles of joint movement are large, so you must pay attention to appropriate range of motion and weight-bearing. Appropriate weight and impact can stimulate articular cartilage to increase bone density, but if the weight is too large or the angle is too deviated, it can easily squeeze the joints and even cause joint injuries. When you are not familiar with training movements, it is recommended to seek guidance from a fitness instructor to avoid joint wear and tear.
How to take care of your joints before and after exercise? Do health care products have different effects?
What is the best way to take care of your joints before and after heavy training or exercise? Coach Qian Yanhao pointed out that joints are important tools for the human body to move and exercise. Professional athletes will avoid letting the wind blow on their joints, and they can wear more protective gear such as thermal jackets and knee pads to protect their joints. In addition, sufficient warm-up before exercise can increase joint mobility, and adequate stretching and relaxation after exercise can help muscles and joints relax and reduce tightness and inflammation.
Coach Qian Yanhao said that you can usually use hot compresses around joints to help muscle and blood metabolism and circulation, or apply warm-sensing glucosamine gel; after exercise, it is suitable to use ice compresses to help reduce inflammation and analgesia. At this time, cool-sensing rubs can be used Glucosamine is more suitable. It should be noted that glucosamine is for cartilage, while calcium tablets are for bone density supplementation of hard bones. The effects of the two are slightly different. Please consult a fitness coach or rehabilitation physician before use.
Glucosamine rub helps soothe joints? Multi-pronged recommendations for effective maintenance
Many fitness groups will use topical glucosamine gel for massage before and after exercise, in addition to ice and hot compresses. Coach Qian Yanhao said that this type of topical gel containing GAG glucosamine polymer sugar is divided into cooling sensation, There are different types of warmth-sensing ingredients. The principle of use is the same as that of hot and cold compresses. When applying ice, use the cooling sensation to calm down, and when applying hot compress, use the warm sensation to soothe. Choose the appropriate maintenance method according to your own needs and feelings. However, be careful to use a small area for the first time. Use it and check if there is any discomfort or allergic reaction on the skin.
In general, it is recommended to take care of joints in all aspects at the same time, including adequate warm-up stretches, correct training movements, and suitable and effective external gels.
Coach Qian Yanhao emphasized that the correct intensity of exercise training can help make joints healthier. If you have severe joint inflammation or injury, you should first consult a professional physician or physical therapist to evaluate whether you should receive formal treatment. The general public should pay attention to joint health as early as possible and establish a correct concept of exercise to reduce the risk of joint inflammation and sports injuries.
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