Prevent: Basketball injury, Middle-aged exercise

Basketball and middle aged woman

Common Injury in basketball(Expert Homeopathy: Dr. Anutosh Chakraborty)

The most common injury in playing basketball is a rupture of the anterior cruciate ligament of the knee. Athletes twisting, jumping, landing, turning, or stopping suddenly may cause a sprain or even break of the anterior cruciate ligament of the knee.

Once the cruciate ligament is injured, it often takes months of surgical treatment to heal.

Knee injuries are often caused by insufficient muscle strength on the back of the thigh.

The following 3 tips can help you exercise the back muscles of the thighs and prevent knee strains

The first move: raise the thigh. Stand upright, raise your left thigh, and your partner holds his thigh and press down to provide resistance, but don't use too much force, and still make sure that the thigh is lifted to a horizontal position. Continue for the opposite side after 3 times complete for the previous side.

The second measure: resistance movement of the legs. Lie on the ground with your legs close together, with your right foot resting on the heel of your left foot. Lean your left foot toward your thigh, and force your right foot in the opposite direction to hinder the movement of your left foot. Change feet after repeating three or four times. This action can exercise the back muscles of one thigh and the outer muscles of the other thigh at the same time.

The third measure: When jumping and landing, try to touch the ground with your front feet and bend your knees slightly. When landing, bend your knees and hips slightly as if you are sitting on a chair instead of standing upright.

The middle-aged person should do some exercise

After a person reaches middle age, various physiological functions begin to decline, cell regeneration, immune function, and endocrine function gradually decline, and the functions of internal organs such as the heart, lungs, and kidneys also weaken unconsciously. Many people begin to have presbyopia and hair. gray.

How do middle-aged people above 50 years maintain their fitness?

Pay attention to diet or nutrition

Especially to control total calories, to avoid obesity. It is necessary to strictly control the intake of fat and reduce the intake of saturated fatty acids to no more than 50 grams per day. An appropriate amount of protein supplement, generally 70 to 100 grams per day, at least one-third of which is a high-quality protein, such as meat, fish, eggs, milk, etc.

Sugar should not be too much. Eating too much sugar will not only make you obese but also increase the burden on the pancreas. Eat more fresh vegetables and fruits to ensure adequate vitamin and fiber supplements. Eat more calcium-rich milk, dried shrimps, kelp, etc. to prevent osteoporosis and other diseases.

Reduce salt and do not exceed 6 grams per day to avoid high blood pressure and cerebrovascular diseases. In addition, 40-year-old men must have a moderate diet and regular rations, so as not to cause digestive disorders and damage their health. To quit smoking, it is the "culprit" that induces many diseases. If anybody consumes alcohol should be regulated.

Strengthen exercise

The calcium in the bones of men over 40 will gradually decrease. A prominent problem in fitness is that sports injuries such as fractures are prone to occur. Therefore, it is necessary to strengthen protection during exercise, especially for knees, ankles, and other easily injured parts. When you first start exercising, you should learn to master the appropriate exercise intensity, especially for people who are overweight, because the joints are under too much pressure, and it is necessary to control the exercise intensity.

Don't run at first, you can choose power bicycles and other equipment to practice to protect the knee joints. When training with equipment, you should also do what you can. It is best to practice aerobic exercise for about a week, and then gradually contact the equipment after a week.

For people who have just started to exercise or who rarely exercise, it is more difficult to insist on exercising. The following strategy can be helpful:

Exercise content should be simple and easy to implement; don’t expect too much at the beginning, such as weight loss, you must keep exercising for at least 3 to 6 months before it will be effective; find a good exercise "partner" or participate in group activities; plan weekly exercise.

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