Deng
Prospect
Joined: 24 Sep 2009
Posts: 1
Location: Toronto
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 Posted: 9/24/2009, 12:28 pm Post subject: A 20KM walking – Experience of how to prevent sport injury |
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Time: Sep 13, 2009 7:00 AM (Toronto)
Before starting to walk, I applied self-made herb ointment on my feet, ankles and knees. I set off from Bathurst St. & Steels Ave.. After two hours and fifty minutes, I arrived at Young St. & Beach. The whole walking is about 20KM.. During the walking, I didn’t have any uncomfortable feeling in my feet and knees. Only in the last twenty minutes, my legs’ muscles begun to feel pain.
After lunch, I applied the same ointment on the most painful areas in my legs. One hour later, I noticed that the pain in these areas had gone, but the areas without ointment begun to feel pain. Then, I applied some ointment in those new pain areas.
All the pain in my legs disappeared in the next day. So, I stopped using the ointment either on my legs or my feet. The rest of the week, I did not feel any uncomfortable in my legs and feet.
According to Traditional Chinese Medicine (TCM), pain is caused by poor circulation. The term in TCM is block. Increasing muscle’s circulation, especially micro-circulation, not only can treat muscle pain, but also can prevent muscle pain and injury.
Thus, we can say that the best method for preventing injuries is to increase muscles circulation. In order to do that, first of all, we need to know the “blocked areas”. But, how can we know our muscles situation?
Pain can be used as a very useful signal. We can classify the pain into three levels.
Level 1 - When you press, you can feel pain. It indicts that your micro-circulation has some problems.
Level 2 - When you use your muscle, you can feel pain. It indicts that your muscle has overused.
Level 3 - When you feel pain all the time. It means that injury has happened already.
Therefore, the best is to stop the pain at the first level.
Every time, before using your muscle (no matter exercise or game), do a self-check. For level 3, it is easy as you can feel it. For level 2, you only need to do some light movement to find out the painful areas. The most difficult check is for level 1. You will need to press muscle, especially for feet and joint areas.
Delayed onset muscle soreness (DOMS) is another issue for sport. If you cannot fix DOMS, the athletic performance would be affected. I had not have a long distance walking (more than 5 KM) in the past 5 years. This time, the 20 KM walking, means my muscle will be over used. But, the result shows my muscles were not affected by DOMS after using the ointment. This means that the ointment can help to improve the micro-circulation.
I will further discuss how to improve micro-circulation in the future. And, I hope you can share your experiences and ideas with me.
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Prevent sports injury and enhance sport performance |
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