Short-distance crossing
The term short-distance crossing here refers to a one- or two-day crossover activity that takes place around the city where you live on weekends. The acute injuries caused by this kind of outdoor activities are obvious at a glance and immediately visible, such as tingling of the soles of the feet, cramping of the muscles of the calf muscles, abdominal pain of sports and so on. Needless to say, you also know that this is the result of sudden high-intensity outdoor activities caused by a person with poor constitution or long-term inactivity. As long as the activities are immediately stopped and rested, and then gradually progress according to their physical condition, gradually increasing the intensity of outdoor exercise is innocent.
Even if it is a short-distance crossing, if the long-term carelessness of the warning signal issued by our body will cause chronic injury to be unsolicited, it will make us sore. Some fierce people around us often consciously or unconsciously brag about how they can complete the route they have completed in just three hours. According to my experience, this kind of friend can play outdoors for no more than three years. The people will not be lacking at any time. “The waves will be pushed forward by the Yangtze River and the front waves will die on the beach.†Second, three years later, he is afraid that he will not be able to walk on his own, and his knee will be seriously strained.
Knee joints are the most complex structures of the human body. They consist of femoral, iliac, temporal, and sacral bones. Their surrounding muscles, tendons, medial and lateral collateral ligaments, anterior and posterior cruciate ligaments, and medial and lateral meniscuses maintain their stability. If you are too active in the outdoors, especially when you go downhill, the knee joints can cause cartilage rupture due to impact, or the meniscus can rupture. In addition to rupture of the articular cartilage and rupture of the meniscus, common knee injuries include patellofemoral arthritis, gingivitis, palsy beam syndrome, bursitis, and so on. These terms can't be remembered. You just have to ask yourself about knees. Do you feel pain?
Self diagnosis
Touch the place where the front of the knee is raised. Usually we call it "the head of the knee." This is the most important part of the knee - the cheekbones. With this as the center, the above pain, usually quadricepsitis; below the pain, usually gingivitis; lateral pain, usually accompanied by pain; all around with pain, usually patellofemoral joint pain or zygomatic bundles syndrome; The pain inside is usually bursitis.
solution
The above symptoms can basically be relieved by rest and treatment until heal. Once this happens, you should temporarily stop outdoor activities for two to three weeks.
Simply put, if you don't know what to do, don't do anything, lie on the couch and do a sleeping bud. In addition, the independence of Jinji, the Chaoyang of Danfeng, and the posture of the boy's worshipping Guanyin also help in rehabilitation. However, be sure to say hello to your family before starting the action so that they don’t think you’re in danger. If you think this posture is too difficult, do some slight stretching and leg press activities are also good, such as we often do the front lunge and side pressure leg, it is not effective to cross-legged play or ice.
For drugs, taking aspirin and ibuprofen will help. Every time 650mg of aspirin or 400mg of ibuprofen is taken three times a day, it doesn't matter if it is a little more or less. The family will not mistakenly think that you are taking medicine. should.
In contrast, if you walk no harm, but you feel a sudden severe knee pain when doing something, you need to go to the hospital to see the doctor. Because it is very likely that the broken knee fragments fall into the joint cavity, causing the joints to work properly and cause pain.
In short, the body is the capital of the revolution, as long as you keep in mind that you are not a “money†person, you can't afford to lose money, and you don’t want to be a strong donkey, a donkey, or a donkey. It’s estimated that you will grow into a healthy person. Mature old donkeys are not a big problem.
Long distance travel
And every weekend we can go out and sway through different short-distance crossings. Long-distance expeditions that last more than three days are not things you can go for. If you don't use this as an industry, enthusiasts with frequent activities are only two or three times a year. Infrequent two or three years may have one. There are many small things in this kind of activity. If you do not pay attention, it will become a huge injury.
All the things that hit the blisters on the feet have been encountered. There is no life to worry about, but the pain is quite uncomfortable. Sometimes, the road ahead has to be fast and swift. If someone is not afraid of pain, it is because there is no pain. It is not uncommon for some minor problems to cause major troubles. I have seen backpacks worn out in the long distances, worn-out waists, worn-out collars, worn-out glasses and worn-out thighs, etc. thing. In general, inappropriate equipment is the biggest cause of this result, followed by irrational travel arrangements and unscientific exercise postures.
solution
Long-distance crossing is a systematic project. In addition to the sport itself, it also requires food logistics, medical care, communication and even safety equipment. Continuous combat, excessive fatigue, and high intensity are the leading causes of long-distance movements through sports injuries.
For the expedition, under normal circumstances, the load should not exceed 1/3 of its own weight, walking time should be about six hours a day. Excessive exercise can cause wear and scratches, as well as problems with black nails (blood bubbles in nails), arch pain, muscle aches, joint strains, and tendon contusions. It is more likely to result in physical exhaustion due to excessive fatigue, thereby increasing the probability of accidents such as heat stroke and loss of temperature, or directly inducing diseases or disorders of the cardiac system, respiratory system, and excretory system. In severe cases, they will lose their lives. We don't have long vacations, and there is no need for everyone to be a marathon runner outdoors. Doing the right thing is the first choice.
High altitude climb
Speaking of high altitude, of course, we must mention mountain sickness, and we are divided into seven types, such as alpine reaction, alpine edema, alpine coma, high mountain hypertension, alpine erythrocytosis, mountain heart disease, and chronic alpine insufficiency. Usually referred to as the "altitude reaction" is the slightest one, the altitude reaction is not related to transportation and no movement, once on the height above 3048 meters, 75% of people will be uncomfortable regardless of motion, the most common Symptoms are headache, poor appetite, nausea, vomiting, tiredness, weakness, dizziness, and difficulty sleeping. Sometimes it is similar to a cold, so many people think that they have a cold or are not satisfied, but they are actually suffering from acute mountain sickness.
The most terrible thing is that the emergence of mountain sickness is not 100% regular. People with good constitution may not be light. People with poor constitution may not be heavy, even if the same person has different symptoms. In general, it depends on the speed of ascent, height, and individual physical condition and mood. Slowly rising slowly to adapt is the most effective method of prevention.
Usually, acute mountain sickness will improve within 24 to 48 hours. If the problem is further worsened, it will be more serious. It may be pulmonary edema, cerebral edema, or vascular embolism or even heart failure. In short, anyone suffering from acute mountain sickness should not continue to climb. This matter cannot be taken lightly and there are many lessons learned from blood. If it is handled badly, or if it is ignored and the altitude sickness goes up, it will lead to more severe or even deadly mountain diseases. There is a record of the unlucky ghosts who died as they climbed the mountain. In 1891, a doctor in the village of Chamonix, France, died in ValLotHut (4359 m) in Mont Blanc. He died of acute mountain sickness and eventually developed alpine brain edema. And fatal - more than a hundred years later, this kind of unlucky ghost is still common, not afraid of death and their own death is two things, in the face of snow-capped mountains, I hope my friends have a good attitude.
solution
In addition to ideological considerations, "proactive adjustment" is also an important measure to prevent mountain sickness. For example, if proper activities are involved, you should lie down when you have any discomfort. Do not be excited, drink plenty of water, avoid greasy clothes, wear clothes, and sleep late. Pay attention to ventilation. , away from alcohol and tobacco, when necessary, adequate oxygen and so on. Once the reaction is serious, the specific drugs in "Vertical Limit" have not yet been invented. Dexamethasone can only help you excrete water and relieve edema. The best way to treat severe mountain sickness is to put the patient in a hyperbaric oxygen chamber -- a big plastic bag like a silkworm cocoon -- until it looks radiant and radiant. However, the broken bag is not as cheap as the bag of monks and poets, and it is unlikely that there is an ordinary place. Therefore, the most direct way is to quickly go to bed and leave the bag, go as low as possible, if the symptoms can not be reduced after the fall, you have to go to the hospital.
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