Muscle soreness should stop practicing yoga immediately

According to reports, the hospital's outpatient department often receives patients with sports injuries, and also receives patients whose ligament strains and knee injuries are caused by yoga practice. To this end, Dr. Li reminded that you should do warm-up activities before exercise and stop practicing when you feel particularly painful in your muscles and joints.

Improper yoga practice, torn knee joint

Ms. Chen has been practicing yoga for three years, and her knees have always felt uncomfortable, especially when cross-legged, the inside of her knees will hurt. Recently, the pain has become more and more obvious. After going to the hospital for examination, it was found that the cause of the pain was a torn meniscus of the medial knee joint. Only after arthroscopic suture can he recover.

Why can relaxing yoga hurt? Dr. Li Changhui explained that the reasons for sports injuries are multi-faceted and are related to the sports environment, practice methods, mental state, etc., and cannot be simply attributed to yoga itself. Some practitioners believe that yoga is a simple form of exercise. Most of them have classes once a week and start practicing before their bodies are fully stretched, which makes them easy to get injured.

Some special movement requirements of yoga may also cause injuries. If you do cross-legged movements frequently, the meniscus of the knee joint will be squeezed and worn over time. At the same time, as the outer side of the lower limbs touches the ground as much as possible, the femoral head will twist, which may also lead to traction damage to soft tissue around the hip joint.

Be prepared to warm up and do what you can

All kinds of movements in the human body are coordinated by bones, joints, muscles, ligaments and other moving organs under the control of nerves and the nutritional support of the cardiovascular system. If the stress on these sports organs exceeds their own capacity during exercise, sports injuries will occur.

In response to this situation, ordinary practitioners should take corresponding preventive measures. First of all,"warm-up" activities are essential. You can choose to run, jump, push-ups, move your limbs, stretch your body, massage your muscles, etc. according to your personal hobbies to make your body sweat slightly. Secondly, choose the right exercise according to your physical condition, and practice step by step. Some people often have a "quick" mentality, thinking that the more difficult the action is and the longer it takes, the more effective it will be. As everyone knows, this violates the rules of exercise and can easily lead to injury. Third, we must maintain a suitable ambient temperature and not be too low, otherwise it will cause body rigidity and movements to deform.

Muscle soreness is a protective mechanism to some extent. For yoga practitioners, if they continue to practice after feeling sore, they may not be far from being injured. Patients with osteoporosis, joint diseases, cardiovascular diseases, etc. must think twice and it is best to undergo specialist evaluation before practicing.

Muscle strains should also be treated in time

For ordinary exercisers, the most common sports injuries are joint sprain, muscle strain and joint dislocation.

If a muscle is strained and there is pain, you should stop exercising immediately, and apply ice cubes or cold towels to the pain point and keep it for 30 minutes to contract small blood vessels and reduce local congestion and edema. Avoid rubbing and applying hot compress. The old wisdom holds that muscle strains need to be recovered slowly and do not require special treatment. With the continuous advancement of sports medicine, people realize that after a muscle is strained, scars may form at the injury site, shortening the muscle. When you exercise again, the scar will affect the contraction of the entire muscle, causing secondary damage. Therefore, even if it is just a muscle strain, it is necessary to recover under the guidance of a doctor.

Joint sprain mostly occurs in the ankle, knee, wrist and waist. For acute lumbar sprain, the patient can lie on his back on a thickly padded wooden bed with a pillow under his waist, apply cold compress first, and then apply hot compress. When the ankle joint, knee joint, and wrist joint are sprained, place the sprained area high, apply cold compress for 2 to 3 days before applying hot compress. If the sprained area is swollen, the skin is blue and painful, you can stew half a catty of mature vinegar and dip it on the injury with a towel, 2 to 3 times a day, for 10 minutes each time.

For joint dislocation, the patient should remain quiet, do not move, and should not rub the dislocated area. If the dislocated part is in the shoulder, bend the patient's elbow at a right angle, then use a triangular towel to lift the forearm and elbow and hang it around the neck, and then wrap a broad band around the brain to make a knot in the contralateral brain. If the dislocated site is in the hip, the patient should be immediately sent to the hospital in a soft sleeper. (Internship Editor: Lili)