Rheumatism pavilion | Spring Festival holiday, how should rheumatism patients exercise?

2022-05-22 0 By

People often say rheumatism, which is called “bi disease” in Traditional Chinese medicine. Its occurrence is closely related to the lack of healthy qi in the human body and the evil of feeling wind, cold, humidity and heat.How to protect healthy qi and effectively avoid the invasion of external evil?”Rheumatism Pavilion” will regularly push the relevant rheumatism prevention and treatment of popular science knowledge, teach you to stay away from rheumatism, for strong bones and muscles escort!Today is the 29th day of the 12th month in the lunar calendar of 2021, the last day of 2021, and it is also a traditional Chinese festival — New Year’s Eve.Thank you all for your attention and support to fengshi Pavilion in the past year. Fengshi Pavilion is here to wish you a happy New Year. I wish you good health and happy mood in the New Year!The Spring Festival holiday is here, and everyone will want to relax after working hard all year.After all, it’s Chinese New Year. Do you think you need to give your body a break instead of exercising?This is no good, for others may be a few pounds of fat, no harm.But for rheumatic patients, not exercising may be uncomfortable joints.We all know, rheumatic disease especially rheumatoid arthritis, ankylosing spondylitis, osteoarthritis patient, daily exercise and take medicine are equally important!So, this holiday can not relax.But New Year’s Day, gyms are closed, they are busy visiting relatives, do not have too much energy to arrange exercise, how to do?In fact, the daily exercise time is not too long, 30 to 40 minutes, 5 days a week, if you can not adhere to half an hour at a time, can be done in groups.Exercise intensity does not need to be very big, also do not need how tired, but in your persistence.First, what kind of exercise is needed?According to the expert’s recommendation, you can arrange the exercise content from four aspects: cardiopulmonary function, strength training, flexibility training, neuromuscular function exercise.1. Aerobic exercise can exercise heart and lung function, improve physical quality, but also can prevent and cure “three high”, if jogging, swimming these activities do not have a venue, you can do tai Chi, eight duan Jin, etc., reduce the attack of disease, good physical and mental health.2. For people with joint discomfort, some strength training can be appropriately added. Strength training can increase musculoskeletal strength and prevent muscle atrophy.Strong muscles share the strain on the joints as they perform daily activities.If you think strength training is too difficult, you can start with something simple, such as wrist grip strength training and choosing a lighter weight dumbbell.3. Flexibility training, flexibility training can improve the range of motion of joints, prevent joint injury.Before and after the exercise can add muscle stretching, effectively prevent joint injury caused by exercise.You can also stretch the neck, knee, foot back and other joints at home.4. Neuromuscular function exercise, neuromuscular function exercise sounds strange, in fact, as long as the exercise will involve this part.At home, you can do targeted training for uncomfortable joints, such as neck, fingers, elbow, shoulder, ankle and so on.It doesn’t require a lot of force, it’s very simple, just rotate your cervical vertebra, grab your fingers and so on, there are a lot of methods on the Internet, you can choose different activities according to different joints.Ankylosing spondylitis patients, can do more targeted ankylosing spondylitis functional exercise exercise, each group about 20min, do 2 groups a day, can exercise to the entire spine from the cervical spine to the sacral tail.1. Avoid excessive joint activity when exercising. Consult a doctor first to determine whether there is an absolute contraindication in your own situation.2. The acute attack of the disease should not exercise, such as ankylosing spondylitis and rheumatoid arthritis in the active period, joint pain will be aggravated, exercise may damage the joint at this time, you can rest or take medicine treatment, to exercise after inflammation is relieved.3. Pay attention to the posture of exercise and do not choose the way with too much impact. For example, violent confrontation should be avoided in football and basketball.Patients with bad legs and feet, as far as possible to choose a flat road jogging or walking, up and down the slope will make the lower limb joints suffer too much pressure.Exercise intensity wants moderate, cannot excessive, injured joint gain outweighs loss.4. Pay attention to joint protection, such as wearing knee and wrist guards.After exercise, there may be a feeling of acid swelling near the joint, a slight sense of pain, which is normal.But if the pain is severe and lasts longer than two hours, you may want to reduce the intensity of the workout or change the program.5. If joint pain is frequent and severe, see a doctor and intervene as soon as possible, rather than just exercise or take painkillers.Rheumatic diseases come on very hard, prevention is very important.So don’t forget to exercise during the Spring Festival holiday!Once again I wish you all a happy and healthy Spring Festival!He Xiaohong, Li Guoyan, Department of Rheumatology, Guangdong Hospital of Traditional Chinese Medicine.If the source is wrong or violated your legitimate rights and interests, please contact the author with proof of ownership, we will promptly correct, delete, thank you.Email address: newmedia@xxcb.cn