Regular participation in fitness raises many questions. For example, “Am I exercising properly?” is a common question. This article summarizes the common misconceptions about exercise in the past – especially for athletes and people in general – such as “do I have to have pain to achieve exercise? and other incorrect ideas are summarized and analyzed. Question 1: Is it normal to have local pain after exercise? Example 1: A 40-year-old male who loves running sports suddenly experienced a heavy and weak feeling in his lower limbs one day. With no particular pain, but feel the affected leg sinking discomfort, and have a pain in front of the knee pressure. One day, after climbing 10 stairs, he experienced swelling and pain around the knee joint, which he had never experienced before. For several years, he had been running and exercising seriously for fitness, and he thought he was physically fit, but he had joint pain from going up and down stairs in general, which led him to a situation of distress and low self-esteem. Example two, 30-year-old female special hobby to play badminton. Almost every day to the practice field to participate in the game, but there has never been pain or discomfort there. I can’t remember when I started to feel a sinking or even pain around the right elbow joint, but the activity is okay to relieve, but not activity but pain. Recently, the pain sometimes appeared when wringing towels or drying clothes. One day the pain suddenly increased, and even accidentally touched the elbow, appeared to continue to hurt for several days, rested for a few days, the pain did not see signs of improvement, this is why? Not only athletes or people in general, usually no pain, it is assumed that nothing is wrong. However, experts believe that the onset of the disease does not usually start with pain, so it is often easy to ignore. This is due to the fact that our body has a certain ability to compensate. For example, the human liver is particularly strong in compensating for less than 90% of the damage, there are usually no symptoms, but at 91% of the damage, symptoms such as jaundice and other liver function defects suddenly appear. So, is there a way to detect the condition early? One easy way is the presence or absence of local pressure pain. This is the presence of soreness and discomfort or pressure pain on pressure on muscles, ligaments, joint spaces, etc. Perhaps it has not yet reached an organic lesion, but at least a functional one. It is normal to have only a comfortable sensation or no sensation at all when local pressure is applied. Small chronic injuries gradually accumulate into large ones. A good analogy is the proverb “water penetrates a stone”. Our body is certainly not as hard as a stone, so naturally it will cause more serious damage than a stone. Specialist electron microscopic observation of such damaged tissues reveals local traces of repeated damage and repair, and chronic inflammatory exudation around the area, which requires timely damage control and medical intervention. Generally speaking, before the organic lesion, medical intervention during the functional impairment period is more effective. A simple method is local gentle massage while slowly stretching the muscles and joints, which can obtain rapid symptom relief or disappearance of the effect. Question 2: Are all hard muscles healthy muscles? Sometimes athletes or people who love sports often talk about their muscles being hard and feel proud of them. However, experts do not think so, in fact, muscle is a soft and hard tissue. The softness of muscles facilitates expansion and contraction and can produce great power when excited. Muscles are soft tissues that are made up of numerous muscle fibers that are interwoven into a cord-like stretch. Muscle stretching muscle fibers should be coordinated with each other in an orderly manner, not to be hit each other. Therefore, the muscle has not yet expanded, but the muscle has hardened, indicating that the muscle fibers hit each other and knot, and even in serious cases, the muscle hard knot. Such a muscle can not play its normal function, the muscle node parts can not maintain the stretch function, muscle strength is reduced; Moreover, the node at the poor blood circulation, can not store more energy. In this case, if the muscle suddenly stretches, the muscle fibers may break, and even the bone surface of the muscle attachment may become strained. Most of the causes of muscle stiffness come from chronic injuries. Experts on sports injuries caused by local hard knots, electron microscopic observation found that muscle fibers and blood vessels are torn and broken; experts on sports injuries, muscle hard swollen areas B-type ultrasound examination found that the muscle fibers between edema, and even muscle fiber rupture. When the injury is serious, the muscle can not stretch and easy to find, but when the mild injury does not affect the activity, the conscious symptoms are light and easy to miss the diagnosis. Generally, the muscle around the injury gradually hardens, and lactic acid accumulates, resulting in soreness and swelling, and even muscle spasm and cramps. If the muscle spasm is not relieved in time, and gradually form hard knots. At this time, touching the muscle with your hands to feel taut or hard feeling, indicating that the muscle may have spasms, you should promptly massage or stretch to loosen the spasm, otherwise it will form a stubborn muscle hard knot injury. Wrong exercise method, not only can not get fitness purposes, but will breed the body muscle, ligament, joint cartilage damage. Therefore, the correct understanding of common sense exercise and participate in fitness exercise has important scientific significance.