During the process of rehabilitation and practice after injury and surgery, the body’s motor function is gradually improved, and at the same time the whole physical state is changing at any time because the condition of the tissues is changing all the time. It may be more swollen today, or it may feel more painful than usual when practicing the same content the day after, or the state of one day is particularly good, feeling a lot more recovered at once, the vast majority of them are normal phenomena. Therefore, scientific rehabilitation functional exercises are to be adjusted at any time according to the functional situation. Exercises that remain unchanged not only do not promote functional improvement, but may also cause new problems or even re-injury after changes in tissue conditions. In the hospital, there are doctors and therapists to protect and guide you during the rehabilitation and functional exercises, and they will adjust and deal with any problems in time. But after all, the time spent in the hospital is only a small part of a 24-hour day. There are many exercises that have to be done at any time and are “homework”. For example, if you walk, you can’t just walk in the hospital and not move at all when you get home, right? If this is true, I am afraid that even if you practice for six months, you may not get good results. The purpose of functional exercises in rehabilitation is to restore normal function, so if you don’t use it after practicing, you lose the fundamental meaning. How should I practice my “homework” at home? How to adjust to the situation at any time? There are the following to pay attention to: a. Exercise according to individual differences: Each person is an individual, different physique, different degrees of injury, different parts of the injury, and different basic physical fitness. In the exercise should be based on individual differences, under the guidance of professionals to carry out different kinds of exercises, different intensity, different amounts of exercise, in order to achieve good results, while avoiding the occurrence of new injuries. Do not look at what other people practice the action, or do what treatment feels good, to imitate, sometimes it may be useful, but the greater likelihood is that it is not suitable for you, or even harmful to you! Second, the quality of the exercise is more important than the quantity: When performing various functional exercises, the quality of the completed movements is more important than the quantity. The different movements in the exercises are for different muscles and different functional exercises, which are designed according to the law of tissue healing, the law of functional improvement and biomechanical principles, etc. If you can’t practice with the correct standard posture, not only may not be effective, half the effort, and may even cause new injuries. So in the practice of any functional exercise movements, mastering the standard action than blindly increase the number of times or increase the load are more meaningful. Third, all exercises should be gradual: all exercises should be gradual, from less to more, from easy to difficult, from the static posture of static exercises to power exercises in motion, from simple to complex movements. The increase in difficulty of exercise intensity should likewise be determined by the existing level of function and organization. Excessive exercises or starting certain exercises too early because of anxiety will not only be detrimental to the improvement of function, but will even aggravate tissue damage. Fourth, the transition from static exercises to power exercises: Injury or post-surgery functional exercises, in the early stage should use the joint does not move or only a small range of activities, for the lower limbs, such as straight leg lift, static squat and so on, is static exercises (specific exercises and principles of function, are written in the “lower limb classical muscle exercises” that series). This will prevent repeated movement of the joint from increasing the inflammatory response, while protecting the tissue from possible normal growth and healing. It is only after the inflammatory response is less pronounced and the muscle strength has improved to a certain level that there is a gradual transition to a wide range of activities with high loads and finally to the resumption of daily life and sports. So do not think that the part of the surgery is not active is not practiced to try other movements, too much too early to start power exercises. V. How to control the amount of exercise: After each exercise, the muscles should have obvious soreness, swelling and other fatigue feelings (more specific content is written in “Some principles of plyometric exercises”). After the exercise of joint mobility, the pain and other discomfort should be appropriate, not too violent, and should be able to recover relatively quickly. After all the daily exercises, the soreness and fatigue of the muscles and the various discomfort of the joints should be controlled to the extent that they can be basically relieved after a night’s rest. This indicates the right amount of practice. If the fatigue is still very obvious the next day, or the pain in the joints is not reduced, it means that the amount of exercises should be reduced, or adjusted to less difficult and less intense exercises, and it is best to respond to the doctor in time. Sixth, the exercise should be reasonably arranged at the same time the amount of activities of daily life: to avoid too much activity and because of the fear of not moving at all. The right amount of exercise can promote the state of the whole body and promote the healing of local tissues. The amount of activity should be such that it does not cause increased swelling and pain in the joints. For example, for the lower extremities, long periods of walking and standing should be avoided. You can divide the distance that would cause joint discomfort into 3-4 sections, with a few minutes of rest in between, to achieve the goal of not reducing the amount of activity but not harming the joints. By the same token, other activities and work arrangements should also follow such principles, and use such methods to adjust. Seven, different stages to focus on different priorities: In the previous “human motor function recovery is very complex” can be known, to restore normal function needs to pay attention to many aspects of factors. But even if you keep practicing 24 hours a day, you can’t take into account all aspects, and the body can’t stand the continuous tossing and turning. I’m afraid that before the function is practiced, it will be exhausted! Therefore, we must practice according to the needs of the function with focus, limited energy and physical strength to practice in the most necessary places. As the saying goes, “good steel is used on the edge of the knife”! For example, in the early stages after injury or surgery, because the muscle strength level is low, the inflammatory response of the tissue is more obvious, to use a small load or static endurance exercises. After the muscle strength level increases, the absolute strength exercises should be the main focus. At the later stage of functional exercises, the maximum strength should be increased and large loads should be selected. In the case of joint adhesions, the main focus should be on joint mobility exercises, with plyometric exercises being a necessary supplement, but not a priority. The main energy should be used to practice the angle of the joint, not because the practice of other has made the body fatigue, joint swelling, there is no room for practice mobility! Eight, comprehensive exercise overall exercise: or look at the “human motor function recovery is very complex”, to restore function it is impossible to just practice muscle strength or angle on it. So, although you should follow the above article said to focus on practice, but also absolutely not just bury their heads in the practice of their worst one, ignoring other sports qualities. This will only result in functional imbalance, creating new problems or even injuries! Take the knee mobility exercises, usually after surgery or injury due to the inability to bend, so very anxious, every day is buried in hard practice bending, other what can not care. The common result is. After a month or two, the bending angle improves a lot, but suddenly there is a problem with straightening, and the knee joint cannot be straightened like a healthy leg. That is to say, before the biggest problem is solved, a new one appears! If you take a step back, the extension has not regressed and the flexion and extension of the knee has returned to normal. It will be found when walking down the leg will hit the weak, let alone what up and down the stairs and other functions. This is because only practice the angle neglected muscle strength, so as well as no normal function. So in the focus on the same time, or must be a comprehensive overall practice, just time and energy allocation has a focus on the right. Never just think about which is poor only practice which, other all regardless. Nine, functional exercises to adhere to long-term: other to improve the more difficult needless to say, take the muscle strength of an example. Theoretically speaking: the growth of muscle volume requires at least 8-10 weeks, the growth of self-perceived strength also requires 2-3 weeks to have an effect. And if you stop halfway through the exercise, the muscles will fade back to their original level because of the loss of exercise stimulation. Therefore, it is important to practice muscle strength for a long time, and after the function starts to recover, there is still a period of time to consolidate the effect. Like proprioception and coordination, mobility, strength, speed, endurance and other basic sports qualities, to improve and recover even more need a long period of practice. Without long-term persistence and function after the beginning of the recovery of a period of time to maintain, there is no good function. Ten, the last one to emphasize, is also my personal opinion that the most important one is “see good!” This means that when you feel good, you should never increase the number and difficulty of exercises and increase the amount of activities in your daily life because you feel good, and you should not take the risk of trying movements that you have not practiced, and you should not force yourself to increase the angle of joint mobility. Because the state is changing at any time, a momentary good state does not necessarily mean that the function is restored. Only after a period of stability is the real performance of the improved level of function, and only then is it possible to increase the conditions of the exercises. Many new injuries, functional regressions, and dangerous occurrences are usually caused by increasing exercises privately without listening to advice when you feel good about yourself! No matter how anxious you are to get well soon, you can’t gamble with your own safety! This point must be remembered! Remember that!