According to the previous few days, we talked about “Don’t say you know sports! On the correct posture of running, playing ball, swimming” “do not say you know sports l immediately after the injury safflower oil is really good? The last article of this series, “How to prevent sports injuries”, is posted today. Some time ago, the famous NBA star Kobe retired, the global attention. The vast majority of people saw only Kobe’s superb skills, physical fitness, and interpretation of sportsmanship on the court. However, little is known about his arduous efforts in training and the challenges to the limits of physical function. This chart is an inventory of Kobe’s physical injuries in his 20-year career. There are hundreds of sports injuries all over his body. If this happens to ordinary sports fans, I am afraid that he would have been “totally disabled” or even become disabled. How could he have injured so many parts and so many times? Why can’t you see it on the court? How did the scarred Kobe manage to play in the NBA for 20 years? The good medical condition in the United States is only a small part of its protection system. More important is the role of injury protection, post-injury rehabilitation treatment, fatigue recovery and nutritional assurance, as well as physical training. The common causes of sports injuries are inadequate preparation activities, incorrect technical movements, exercise intensity and volume of exercise beyond the tolerance of the body, the surrounding environment, venues, equipment adverse effects. Prevention of sports injuries will need to do the following: 1, reasonable arrangements for the amount of exercise, good warm-up exercises before exercise. Should be arranged according to their own physical conditions and the environment, climate and other circumstances of the exercise program and the amount of exercise, to avoid over-exercise, and good warm-up exercises, such as jogging and muscle, tendon, ligament stretching exercises before the athletics program, especially in cold climates should increase the content and time of warm-up exercises to avoid muscle stiffness and coordination caused by insufficient muscle, joint injuries. Exercise should also arrange intervals, arrange the distribution of physical energy, etc.; 2, strengthen the muscle strength and proprioceptive training of injury-prone parts. Such as racket sports (table tennis, badminton and tennis, etc.) focus on muscle training around the shoulder joint, three major ball projects pay attention to lower limb strength and core (around the spine muscle group) strength training, balance and proprioceptive training more help joint stability, prevention of sprains and dislocations; 3, pay attention to self-protection, master the scientific method of exercise, as well as common injuries in sports, prevention knowledge and first aid methods, etc. 4, as far as possible to exclude the venue, equipment and other adverse effects; 5, pay attention to rest, adjust good physical and mental state. Sports need good physical fitness, before and after exercise should be sufficient rest, sports mentality should be focused and relaxed. Poor rest before exercise, fatigue, and even training with injuries can easily lead to sports injuries, distractions or too much tension can easily lead to deformation of technical movements; 6, good protection in sports. Such as in the impulsive sports with good protective gear, ankle sprain-prone sports with good ankle protection or support, running, jumping, ball sports wear professional sports shoes. Hold the class of sports with a good upper limb protection protective gear, etc. The actual knee is a good way to protect your knee joint and prevent knee injury. One is to pay attention to control the amount of exercise, if you feel pain in the knee to rest. In addition, it is important to note that we want to keep the knee joint from being injured. We don’t rely on protective gear to protect our knee, but on our muscles to protect it. Usually practice more muscle strength, in addition to your reactivity, sensitivity and so on. Of course, you also need to learn to pay attention to rest, too much practice is not good. In addition, the knee is more likely to be injured in the cold winter, so in winter and spring, you should also pay attention to knee warmth. How can I avoid knee injuries in rival sports? For ordinary people, exercise must be within their capabilities. If you think the ball is out of reach, why are you reaching it? You have to go up to reach, then you can only be injured. Like those confrontational sports, people are obviously much fatter than you, you have to collide with him, then he will have to knock you off. Most injuries are caused by how? Measure up and you will rarely get hurt. So, in terms of hardware, it is recommended to try to choose a professional sports field and sports equipment. Shoes are very important, which sports, try to use professional shoes, which will reduce the chance of injury. In terms of skills, try to follow the standard, professional movements to train, to reduce sports injuries. In addition, it is beneficial to do some warm-up exercises before exercise and some stretching and relaxation after exercise. In some ball sports, try to avoid twisting, especially inappropriate twisting. 【Spine】How to keep your spine healthy during running exercise? First, pay attention to maintain good body posture, in most cases to maintain the natural normal state of the various segments of the spine, especially the cervical and lumbar spine; second, maintain the abdominal tension contraction state, so that the transversus abdominis can actively work to protect the lumbar spine; third, strengthen the core muscle strength and endurance exercise, to prevent excessive twisting of the pelvis caused by sacroiliac joint problems. Professional help and treatment should be sought as early as possible if there is pain. In the above figure (left), you can clearly see that a good spinal posture (maintain a continuous line of force) state, the human body will be more efficient force, muscle work is also more in line with human mechanics; while bad spinal posture is the opposite, will improve the chances of injury.