Scientific exercise and injury prevention is an important topic of concern. No matter what kind of sports and fitness we do, the two main joints that are used the most are the knee and shoulder joints, a. So which sports are most likely to cause knee injuries? It should be said that first of all, the three major sports basketball, soccer, volleyball, skiing, judo and other more strenuous, faster, more confrontational, the need to constantly twist and change direction of the movement is easy to cause damage to the internal structure of the knee joint, such as meniscus damage, cruciate ligament tears, etc., followed by climbing, repeated squatting and even weighted squatting movement is easy to cause damage to the articular cartilage. Of course, some friends are not young, the joints have produced a certain aging and degeneration, if you do not choose the right way, there will soon be problems, and even the need to seek medical advice, which is the significance of the scientific guidance of sports. Second, let’s talk about the causes of shoulder joint pain The most accepted concept of shoulder joint pain is frozen shoulder. In fact, sports medicine research shows that frozen shoulder only accounts for ten percent of shoulder joint diseases, most patients have shoulder pain and can’t lift their shoulders due to shoulder impingement, rotator cuff injury, shoulder labral injury and other diseases, not simply frozen shoulder, and the treatment may be just the opposite. For example, frozen shoulder is caused by joint adhesions, and it is advocated to loosen the joint with more exercise, while rotator cuff injury and rotator cuff impingement do not allow more exercise, and the more you exercise, the worse it gets, and most of them need a doctor’s help for treatment. Many of my friends have been misdiagnosed as frozen shoulder for a long time before they came to see me, which also delayed the treatment. That’s why it’s best for those who have shoulder pain to see a doctor first. Then there are about 5 main reasons that can easily cause joint injury. Improper way, not enough warm-up, too long, too much amplitude, the degree of control. 1, the way improper. It means that different age groups choose different ways of activity, adolescents have good flexibility, endurance and recovery ability, you can choose the favorite variety of balls, such as foot and blue volleyball, or strength fitness methods. And to middle-aged or near-aged friends to adjust their mindset, do not exercise always immersed in their teens and twenties when the state, but ignore the fact that you can not change, that is, your arms and legs have a certain degree of aging and degeneration, muscle and tendon flexibility and tensile degree of decline, even if you adhere to the movement is no exception, the famous basketball star Kobe, the flyer Liu Xiang Do not also rupture the Achilles tendon. Mismatched mental age and physical age can lead to sports injuries, only to recognize the control and avoid the occurrence of injuries, so this age to do some gentle exercise can also be strong and healthy, such as jogging, cycling, playing some ball without direct physical contact. 2, excessive time. Excessive exercise when the muscles are too tired, will lose the protection of the joints, resulting in injury. For example, climbing, down the mountain is already very tired, the muscles are not strong, often inadvertently sprained ankle or knee. For example, dancing or running, too much time will lead to wear and tear on the joints, joints are like bearings, overuse will wear out the aging. Persistent exercise is the most important, so do not exercise for too long each time too fatigued, sweat a little when exercising, to ensure that the next day after exercise is not obvious fatigue and muscle pain. It is recommended that half an hour to an hour of exercise every day, should not be too long. 3, warm-up is not enough. We all know that warm-up is not enough to suddenly force will lead to ligament tears, sprains, muscle strains, etc.. So before the exercise should be gradual and progressive. 4, the amplitude is too large. Excessive squatting, weighted squatting can lead to meniscal tears and joint cartilage damage. Excessive leg press will lead to leg muscle strain, excessive bending, twisting, twisting the neck will lead to neck lumbar injury. Avoid making mistakes when exercising. For example, some people believe that the longer the tendons are stretched the longer life expectancy, so press the legs hard, resulting in leg muscle and ligament strains, no way to walk, had to see a doctor. 5, the degree of loss of control. Most of them are caused by too fast speed, keep in mind that you are just an amateur sports and fitness enthusiasts, exercise exercise to make the body healthy, there is no need to take risks, safety first. Otherwise you may be waiting for the operating table and a long recovery period. As a sports medicine doctor, my advice to all my friends is to choose a safe form of exercise that suits you, warm up well, control the time, and be consistent. You will definitely benefit from exercise. Young people should not take risks and avoid intense confrontation, and those over 50 should avoid climbing and repeated squatting exercises, which can lead to damage to joint cartilage and meniscus and cause early aging. You can do some gentle exercises for your legs, shoulders, cervical spine and lumbar spine muscles, hoping that strengthening your muscles will better protect and stabilize your joints. It makes everyone more coordinated in sports and more stable in daily activities, avoiding injuries and also reducing the chance of medication. Do I need to stop exercising if I have knee pain? Yes, if knee pain occurs during exercise and even progresses to produce discomfort in daily life, you should stop exercising immediately, brake and observe, reduce walking and standing, and it is important to emphasize not to blindly apply heat and massage, acupuncture, rubbing with wine, etc. can cause more trouble. It is better to do ice packs and then seek help from a sports medicine doctor. 4. How to exercise correctly around shoulder fracture? After a fracture or trauma to the shoulder joint is treated by a doctor, it enters the recovery period. This period is most likely to have adhesions and joint stiffness, resulting in limited movement. That is why it is important to keep doing rehabilitation exercises every day under the guidance of your doctor. Some movements are mandatory: for example, external rotation, forward extension, internal rotation, etc. However, it is important to keep the fracture and injury site safe.