In recent years, as the pace of life accelerates, work pressure becomes increasingly large, the health problems of young people are increasingly prominent, back pain, heartburn, headaches, dizziness and other problems that used to have only the elderly have become a common disease of young people. The more obvious physical sub-health, many young white-collar workers began to pay attention to health, usually not available at work, once the weekend will begin to exercise to move muscles and bones, play badminton, basketball, swimming, etc., the gym, gymnasiums on the weekend, the phenomenon of “storm training”. However, this incorrect way of exercise – improper exercise or excessive exercise, not only does not play a role in fitness, but can easily lead to a series of physical problems: soft tissue injury, fractures, and more serious can lead to rhabdomyolysis. The name “rhabdomyolysis” is not unfamiliar to Nanjingers, as there have been several cases caused by eating crayfish. But few people know that sudden and strenuous exercise can also suffer from rhabdomyolysis. The reporter encountered such a special case in the course of the interview. The work pressure increased, 29-year-old boy He Jin (a pseudonym) waist circumference also followed the thickening, so he used the weekend to go to the gym to exercise to lose weight. That day, he did not do any preparatory activities will start 2 hours of cycling. Back home, He Jin obviously feel the legs muscle soreness, pain, and can not flex and stretch. The next day, the symptoms worsened, and his urine turned soy sauce colored. After examination, He Jin was suffering from rhabdomyolysis. According to Jiang Chunming, deputy chief physician of nephrology, due to excessive exercise, the rhabdomyolysis muscle is damaged, resulting in changes in myosin, which dissolves the muscle, and the myoglobin in the muscle forms crystals in the renal tubules, blocking the renal tubules, which is even life-threatening if not treated in time. Even do 100 sit-ups, 26-year-old pot-bellied man transverse fracture 26-year-old Wu Bin (a pseudonym) is a salesman, look quite strong, usually pay no attention to diet and exercise, belly increasingly large, attracting the ridicule of colleagues. So, one night before going to bed he even did 100 sit-ups, do not want to, because the action is too violent, the results of the waist to flash. Sprained waist is nothing, Wu Bin did not worry, but three days later still not good, Wu Bin is worried, he went to the pharmacy to buy some ointment back to apply, but applied three days or vague pain, and went to the massage massage massage a few times, but still not good, but more and more pain. Wu Bin covered the waist to the hospital, found the orthopedic injury department, the diagnosis is a transverse process fracture. Similar to this case in the Department of Orthopedics, some time ago, the deputy director of the Department of Orthopedics clinic came to a case of strained Achilles tendon of young patients. This man is in his 20s, usually does not exercise, was pulled by his peers to play badminton at the weekend, in a bouncing process, his Achilles tendon was strained. The doctor’s analysis of the “storm training” easy to trigger soft tissue injury orthopedic director said, in the “storm training” in fact, the most vulnerable to injury is some soft tissue, such as tendons, ligaments, more serious will cause fractures. Take the tendon, although it and muscle in the human physiological structure is an inseparable whole, but they are very different, the muscle is good elasticity, not easy to damage, and its internal rich blood vessels, a short time self-repair strong. Tendon tissue, especially the Achilles tendon is the opposite, poor elasticity, but also to withstand the pull from the muscle and the impact of the foot on the ground, double force impact will make it more vulnerable to injury. Its internal blood vessels are small and thin, making it difficult to heal after injury. People who seldom exercise or do not exercise, especially playing badminton, and other confrontational and bouncy sports, are most likely to be injured in the shoulder joint, knee joint and other tendon ligaments, especially the Achilles tendon. How to determine whether a sprain or a fracture? The chief orthopedic surgeon said that both sprains and fractures can be red and swollen, but not to the same extent. Such as ordinary sprains, often just capillary rupture, the degree of redness and swelling is not large; while fractures are redness and swelling is much greater than sprains, usually manifested as a bun fermentation like redness and swelling. There are also many people who think that the bone is broken before it is fractured, some fractures often do not look different on the surface, walking can barely, but miss the best treatment period, and eventually make the fracture slowly separate, or even cause complete dislocation, the result brings great difficulties to treatment, and even cause lifelong disability. How to save yourself after “violent practice” injury? Tendon, ligament injury or fracture, the first time the public often take their own such as safflower oil, hot compresses, kneading and other means to activate blood stasis, in fact, this will aggravate the subcutaneous capillary bleeding, swelling and pain more powerful. In the occurrence of acute injury, should immediately stop activities, reduce weight bearing, 24 hours with cold water rinse or ice cold compress injured parts to stop bleeding, timely medical care, do not apply their own medicated oil, inappropriate kneading, easy to cause fracture displacement, local injury nerve redness and swelling more powerful, delaying the best treatment time. Self-referencing measurement of excessive exercise 8 standards usually do not exercise people, occasionally strenuous exercise will certainly cause muscle pain and other symptoms of discomfort, but this discomfort in the end is a normal reaction or physical warning of exercise overload, many people are not clear, and this is the main reason for the “storm training” caused by injury. 8 criteria for determining excessive exercise If you meet the following two, it can be considered excessive exercise. 1, the number of injuries and muscle pain increased; 2, the morning when you wake up with a higher pulse; 3, training mood decline, easy to excite, fever; 4, insomnia; 5, muscle circumference reduced; 6, can not lift the spirit, lack of endurance; 7, loss of appetite; 8, before the next training muscle still feel fatigue. The deputy director of orthopedics said that exercise is a gradual and lifelong process, in fact, the best way to exercise in medicine is to walk briskly for half an hour every day, which is suitable for both young and old. And some sports are contraindicated for certain groups of people: 1, climbing: wear and tear on the knee joint. Young people are also best to climb once a month, the elderly are not suitable; 2, swimming: for people with heart disease, coronary heart disease and other underlying diseases, not suitable, likewise, people who have had skin diseases are not suitable; 3, tai chi: because there are many half-squatting movements, damage to the knee joint, not suitable for the elderly; 4, yoga: too often and excessive stretching of the ligaments, will bring ligament damage. If the ligaments are damaged, the joints are not protected by ligaments, the joints are also prone to damage; 5, cycling: people with cardiovascular disease, people with a rapid heart rate, is not suitable for practice. So, before choosing the right way to exercise, it is best to go for a physical examination, so that you can choose the most suitable for their own way of exercise, white-collar exercise guide to work no time to exercise, weekend practice and injury how to do? Teach young white-collar workers how to properly work out. White-collar workers should exercise from these 3 aspects, step by step slowly strengthen. Even do 100 sit-ups 26-year-old pot-bellied man transverse process fracture 1, cardiorespiratory endurance In accordance with the FITT fitness principles, namely frequency (Frequency) intensity (Intensity) time (Time) type (Type), it is recommended that young white-collar 3-5 times a week, the duration of 20 to 60 minutes, most of the body’s muscles involved in jogging and other rhythmic aerobic exercise. 2, flexibility Flexibility is the maximum range of motion that a joint or multiple joints can achieve. When the body has good flexibility, not only will the joint range of motion will improve, and will reduce the chances of injury, young white-collar workers can use static stretching methods to improve flexibility, static stretching refers to keep the target muscles at the end of the action to stay 30 to 45 seconds. Before we start the exercise and after the exercise to maintain 2 to 3 static stretching. 3, muscle strength and muscle endurance Young white-collar workers due to long hours of ambulatory work, muscle strength and endurance can not be exercised, for white-collar muscle strength fitness is recommended to use large weights to hold the action 1 to 6 times, repeat 2 to 6 groups, rest 120 to 300 seconds between each group. Muscle endurance is recommended to use light weights, hold the action more than 12 times, repeat 2 to 3 groups, rest less than 30 seconds between each group. Office simple and convenient small gymnastics back comprehensive stretch; action description; sitting on a chair, one hand holding the other side of the outer thigh, the other arm straight, the body forward, feel the stretching of the back to maintain 30 seconds. Effectiveness for long periods of sedentary people, increase the ability to rotate the spine, stretch the muscles of the lower back