Nowadays, with the development of society and the gradual improvement of material life, more and more people begin to participate in the ranks of sports and fitness, fitness places also moved from the past gym to soccer, badminton, tennis and other more competitive, more intense sports way. In Liuzhou badminton, soccer and other mass competitive entertainment based on a wide range of participants.
The main purpose of sports is to strengthen the body, but it often unfortunately causes sports trauma. It used to be a common problem for athletes, but now it falls on ordinary people. The majority of sports injuries are preventable, but not everyone is aware of how to prevent sports injuries?
Sports injuries are direct or indirect injuries that occur in connection with sports. Some are the result of a single act of violence; others are the result of the accumulation of multiple minor injuries. Sports injuries focus on prevention.
First, choose a suitable for their own sports and fitness
Each sport has its own technical characteristics. Each person’s physical condition also varies. To choose the right activity according to their age, gender, muscle strength, joint flexibility and injury. Such as young people can choose basketball, soccer and other strenuous sports: the elderly can choose walking, jogging, taijiquan and other relatively mild exercise; then, for example, people with chronic knee injuries, not suitable for taijiquan, weighted squatting, climbing and other sports, more suitable to choose swimming, table tennis and other exercise methods.
Second, the development of scientific exercise and fitness program
1, in the exercise and fitness should be gradual, first easy and then difficult. Exercise, each person should first small, then large, gradually increase the amount, and eventually find a suitable exercise load for themselves. The general exercise safer method is about 2-3 times a week, slowly to a maximum of 5 times a week, depending on the condition of their body, if the pain should stop exercising. Do not exercise trying to cross the pain stage, which will make your pain from chronic to permanent injury.
If the pain does not decrease in 24 hours please seek medical help immediately. In learning technical movements, it is best to have a coach to guide, standardize the movement is conducive to technical improvement, more conducive to prevent unnecessary injuries; and should first learn simple movements, master the basic movements and then learn complex movements.
2, in sports and fitness to focus on the basic physical exercise. To properly carry out muscle strength exercises to strengthen muscle strength, increase muscle sensibility, which can better maintain joint stability and extend the movement time. Sufficient muscle strength, good sensibility is the basic guarantee to complete a variety of technical movements.
3, in sports and fitness should be a variety of sports to complement each other. Some people, for reasons of interest, always repeat a certain sport for a long time, resulting in chronic injury to certain parts. Such as too much basketball to the “jumping knee”, over the top movement (such as badminton, throwing sports) to the “throwing shoulder” —– that is, the peak of the rotator cuff injury, etc.. In order to prevent these unnecessary injuries, a variety of sports should be coordinated with each other, comprehensive fitness.
Three, carry out sufficient preparation activities
Before each exercise, do not go bare-chested as soon as you arrive at the court, to fully move each joint, muscle, so that each joint in all aspects of the maximum activity to increase the degree of flexibility and flexibility of the joints, the colder the weather, the longer the warm-up time needed. Try to stretch each muscle, so that the muscle better adapt to a variety of sports state. When doing flexibility stretching exercises, the degree of muscle elongation is progressive. The human body is like a car, only after the fan of adequate preparation activities to make the muscles and joints to achieve the best state, into the sport, to reduce sports injuries.
Fourth, to prevent strain injury
A part of the body tissues, for a long time, monotonous exercises, and do not pay attention to the adjustment, so that the organization has accumulated a number of times, repeated injury. This injury is mostly seen in the joints, tendons, tendons of the attachment and weight-bearing bone tissue. To prevent accumulative injuries, it is often difficult to receive the desired effect by relying solely on medical treatment. For minor injuries should pay attention to treatment, stop local training, avoid repeated injuries, so that the injured tissue has a quiet repair process and conditions. This is the fundamental reason why sports injuries are difficult to cure for a long time, as well as repeatedly emphasize the principle of prevention-based treatment of sports injuries.
Five, the use of the necessary sports protective gear
In many sports, the use of sports protective gear is very necessary, such as wrist guards, knee pads, elbow pads and the use of protective gear, greatly prevented the occurrence of many serious sports injuries. In addition, a pair of suitable sports shoes and the corresponding suitable sports equipment (such as racket, etc.) can also significantly reduce sports injuries.
Six, replenish electrolytes
When we exercise, we will sweat a lot, and many electrolyte components will be eliminated with sweat. We need to replenish these lost electrolytes in a timely manner, otherwise muscle “cramps” and other situations will occur, which can lead to sports injuries. A relatively easy and effective way is to drink sports drinks. These drinks usually contain the electrolytes that the body needs.
Keeping the above in mind, you can effectively prevent sports injuries from occurring. If, in the unlikely event of a sports injury, stop exercising immediately, ice the injured area, and apply pressure bandages to immobilize the injured area: seek a professional sports medicine doctor as soon as possible. (Traditional orthopedic surgeons, many of whom lack a comprehensive knowledge of sports medicine, usually only take X-rays, but such injuries do not show any abnormal signs on X-rays other than a soft tissue swelling shadow.
If the injury is treated as a conventional soft tissue injury, it will delay many diseases such as knee meniscus tears, knee cruciate ligament injuries, rotator cuff injuries, etc. Specialist examination is required, and if necessary, MRI can clarify the diagnosis).