The "subject three" dance steps, which originated from a wedding performance in Guangxi, set off a hot topic as the clerk of the well-known hot pot restaurant "Haidilao" danced the "subject three" dance. The dance steps focus on the twisting of the waist, hips and lower body, and Dr. Xu said that if the posture is not right or the head is excessive, it may increase the risk of injury to the lower back and hip muscles and tendons and ligaments of the knee muscles, bringing the following 4 major injury risks:
Damage 1: Twist your waist and hips quickly, and be careful to flash to your waist
When the waist and hips twist rapidly, if the core muscles or gluteal muscles are relatively insufficient, it may cause injuries to the quadratus lumbos, erectus muscles, gluteus medius, gluteus maximus or tendon ligaments, which is commonly known as "flashing to the waist".
Possible symptoms of "flashing to the waist" include:
Local tenderness. Bending over or leaning back causes localized pain.
Pain can be induced when there are changes in movements, such as from sitting to standing.
Injury 2: Twist your waist and hips quickly, and be careful of strained hip muscles
Strains of the hip muscles may primarily affect the iliopsoas muscles, which are responsible for hip flexion and conversion, or the iliopsoas bursa, which act as a cushion. Symptoms are pain that extends to the outside of the hips, inner thighs, and front of the thighs to the knees, which makes walking and sitting strange, and a feeling of asymmetry from the lower back to the lower limbs.
Injury 3: Twist your knee quickly and beware of medial collateral ligament injury
When the knee changes direction and angle rapidly, it can injure the meniscus and medial collateral ligament, which are responsible for stabilization.
Common symptoms of a medial collateral ligament injury in the knee include:
Swelling of the knee, especially on the inside.
Restricted knee movement.
Feeling unstable in your knees during activity.
Feeling your knees stuck during activity.
Injury 4: Twist your knee quickly, beware of meniscus injuries
Common symptoms of meniscus injuries include:
Pain and limited knee mobility.
Stiffness or swelling of the knee, often caused by fluid accumulation in the knee joint.
The knee is unstable and even has a feeling of protruding displacement.
The knee is stuck at an angle.
There is an indescribable strangeness when the knee moves, and the main reason is that the proprioception is affected.
2 exercises at home to prevent waist and knee injuries
To avoid waist and knee injuries, you can do the following 2 exercises at home:
1."Bridge exercises" strengthen the back, glutes and hamstrings of the thighs
Starting position: Lie flat with your knees bent and your feet open to pelvic width.
Inhale, tighten your abdomen and exert your core strength, and step on your feet steadily.
Exhale, clamp your hips and push your body in a straight line.
Maintain normal breathing and hold for 10-15 seconds.
Do 10 reps in one group, 3 to 5 sets a day.
2.Kneeling core stabilization exercises
Starting position: Four-legged kneeling position, shoulders directly above the hands, and hips and knees in a straight line, remember to close the chin so that the neck, chest, and lumbar spine are also in a straight line.
Movement: Exert force on the core of the torso and pelvis, raise one hand and opposite foot, and keep the body and pelvis in place for 10 to 15 seconds.
Do 10 reps in one set, 3 to 5 reps a day.
These two exercises strengthen the back, glutes, hamstrings and core stability and help prevent injuries to the lower back, hips and knees. Before doing any exercise, make sure you have the correct posture and adjust the intensity of the exercise appropriately according to your condition. If there is any discomfort or pain, you should stop exercising promptly and consult your doctor for advice.
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