With the development of society and the improvement of material standards, health is increasingly valued by people, and more and more people join the team of physical exercise. Although physical exercise can improve health, prevent diseases and prolong life, but there are often sports injuries, sports diseases, and even sudden death from sports. In competitive sports, sports injuries can make athletes unable to participate in training or competition; in mass fitness sports, sports injuries may bring negative psychosocial impact and prevent the normal development of sports. Therefore, in a sense, physical exercise itself is a double-edged sword, the use of good, people benefit greatly; improperly used, deeply harmed. This requires scientific and reasonable exercise, understanding the common factors that may lead to sports injuries, and master the prevention and rehabilitation of common sports injuries. First, the common factors that cause sports injuries Causes of sports injuries are multifaceted, it is inextricably linked to the age, gender, weight, physiology, psychological state, training, sports technology and human anatomy and physiology characteristics and the external environment. The bones of adolescents are relatively slow to develop compared to the tendons around the bones, and the muscle-tendon attachments to the bones are prone to injury. In the elderly, the organic content of bone is reduced and the bone is brittle, so fractures are more common. Women who have menstrual disorders may cause low estrogen secretion and be prone to fatigue fractures. People who are overweight have less flexibility and endurance, and their joints wear out more quickly than normal people. When exercising in a state of excessive fatigue, the body’s strength, precision, ataxia, alertness and attention are significantly reduced, and the risk of sports injury is significantly increased. Each sport has its own injury-prone areas, such as tennis, which can cause “tennis elbow”, and long-distance running, which can lead to lateral knee pain syndrome. In addition, the external environment and other factors can also cause sports injuries, such as: slippery roads after the rain, lack of light, too high, too low or too wet, poor quality equipment, clothing and shoes are not suitable, the lack of necessary protective equipment, sports ground is not flat or small debris debris. Second, sports injury prevention and control There are many types of sports injuries, and the sports injuries to various parts of the human body vary from sport to sport. Athletes in general is more small injuries, more chronic, serious and acute less. In chronic small injuries, there is an acute injury is not yet fully recovered into training and caused, but also due to improper exercise arrangements, local load caused by too much. In mass fitness, the occurrence of sports injuries in exercisers and athletes have similarities, but there are also major differences. There are relatively more acute injuries and fewer strain injuries. In the face of many types of sports injuries, as long as the following prevention principles can be followed to avoid or reduce the occurrence of sports injuries: (1) to comply with the general principles of physical exercise systemic and progressive. For different sexes, ages and different projects of athletes, regardless of injury or illness should be treated differently, if indiscriminately given the same amount of exercise and intensity, learning the same difficult movements, poorer quality athletes will be injured. Training sessions to avoid the “singles” training methods. (2) Focus on stretching exercises. Stretching exercises are purposeful stretching of muscles and soft tissues before, during and after exercise, so that the stretched muscles or soft tissues are fully relaxed. This is conducive to muscle fatigue recovery, prevent muscle strains, maintain muscle flexibility, avoid causing stiffness and deformation of sports technology. The stretching exercise during the preparation activity is to reduce the internal adhesion of muscles and soft tissues, increase elasticity, improve muscle temperature, prevent muscle strains in sports, mainly using active stretching training; the stretching exercise after training is to relax the stiff and fatigued muscles, accelerate the discharge of metabolic products inside the muscles, reduce muscle soreness, restore physical fitness as soon as possible, mainly using passive stretching. (3) strengthen the protection and help in sports. To avoid possible injuries, it is best to master a variety of self-protection methods, such as from a high place or fall or fall must be legs together, mutual protection to avoid knee and ankle injuries. Learn a variety of rolling movements to cushion the impact with the ground; the correct use of various support belts, etc. (4) strengthen the injury-prone parts and relatively weak parts of the training, improve their function, is a positive means of preventing sports injuries. For example, in order to prevent lumbar injury, should strengthen the training of the lumbar and abdominal muscles, improve the strength of the lumbar and abdominal muscles, and enhance their coordination and antagonistic balance. (5) pay attention to small muscle group training. Human muscles are divided into small and large muscle groups, small muscle groups generally play the role of fixed joints. General strength exercises tend to focus on the large muscle groups and ignore the small muscle groups, resulting in unbalanced muscle strength, increasing the chances of injury during exercise. Small muscle group exercises mostly use small weight dumbbells or rubber tension, large weight upper body exercises are often harmful. In addition, small muscle group exercises should be combined with a variety of directions of movement, and the movement requires precision and accuracy. (6) focus on the central stability of the body exercises. Central stability, including the strength and stability of the pelvis and trunk. Central strength and stability for the completion of a variety of complex sports movements is essential. However, the traditional central training is mostly carried out on a fixed plane, such as the commonly practiced sit-ups, etc., not strong functional. Central strength exercises should include both abdominal flexion and rotation forms of movement. (7) strengthen self-monitoring, according to the characteristics of sports programs to develop some special self-monitoring methods. For example, if you are prone to patellar strain, you can do the single-leg half-squat test, and the presence of knee pain or knee weakness is positive; if you are prone to rotator cuff injury, you should often do the shoulder reverse arch test (when the shoulder is lifted 170 degrees, and then forcefully extended back), and the presence of pain is positive. Prone to tibiofibular fatigue fracture, foot flexor tendon tenosynovitis should will often do “backward stirrup test”, the injury pain is positive. (8) create a safe environment for exercise: sports apparatus, equipment, venues, etc. should be strictly checked for safety before exercise, for example, the weight of the racket, the thickness of the pinch handle, the elasticity of the tennis rope should be suitable for the individual exerciser when participating in tennis exercise; women’s necklaces, earrings and other sharp objects should not be worn temporarily when exercising; exercisers should choose according to the project of sports, the size of the foot, the height of the arch A pair of shoes with good elasticity. Third, the rehabilitation of sports injuries rehabilitation training is to carry out after the injury is conducive to restoring or improving the function of physical activity. In addition to serious injuries require rest treatment, general injuries do not need to completely stop physical exercise. Appropriate, scientific physical exercise for the rapid healing of the injury and promote the recovery of function has a positive role. 1, the purpose of rehabilitation training (1) to maintain good physical condition, through rehabilitation training can prevent muscle atrophy and contracture, healthy limb movement ability, maintain good cardiopulmonary function, so that once the injury is healed can immediately put into normal physical exercise. (2) Prevent stop training syndrome. Individuals in the long-term physical exercise established a variety of reflexive links, once the sudden cessation of exercise may be damaged, and then produce serious dysfunction, such as neurasthenia, gastric dilatation, gastrointestinal disorders. (3) Appropriate post-injury rehabilitation exercises can strengthen the stability of the joint, improve the metabolism and nutrition of the injured tissue, accelerate the healing of the injury, and promote the unity of function, form and structure. (4) through post-injury rehabilitation training, can make the body’s energy metabolism tends to balance, prevent weight gain, shorten the time required to resume exercise after healing. 2, the principles of rehabilitation training (1) the correct diagnosis. Scientific and reasonable rehabilitation program must be based on a correct and comprehensive diagnosis, wrong or incomplete diagnosis will delay and hinder the rehabilitation process of the injury. For example, the lumbar spine is fractured (isthmus is not connected) often combined with a herniated disc, it is not easy to forcefully move laterally during manual massage. If combined with slipped vertebrae at the same time, the back muscle strength exercises, to not over-extension. (2) Individual treatment. According to different age, condition and functional status, choose exercise means, preparatory posture and exercise volume to develop and improve muscle function (strength, speed, endurance) and joint mobility. (3) Post-injury rehabilitation training is based on the premise that it does not aggravate the injury and does not affect the healing of the injury. The whole body and local activities should not be stopped as much as possible. Moreover, the earlier the exercise of the injured muscles begins, the better. (4) rehabilitation training program follows the principle of comprehensive training, gradual, suitable for large amounts of exercise. In the process of injury healing, the amplitude, frequency, duration, and size of the load of rehabilitation actions should be gradually increased. Otherwise, it will aggravate the injury or affect the healing of the injury, and even make the injury will not heal for a long time and become old injury. Rehabilitation training should pay attention to the combination of local specialized exercises and comprehensive physical activities. In the early stages of injury, due to local swelling and congestion, pain and dysfunction, etc., this time to the overall physical activity is the main, in the premise of not aggravating the local swelling and pain, to carry out the appropriate local activities. With the passage of time, the injury gradually improves or tends to heal, the amount and time of local activities can gradually increase.