The days are coming and more and more friends are going outdoors to exercise. However, many friends can exercise, but do not understand the protection of sports injuries. As a professional sports medicine platform, in order to let you enjoy the fun of sports and avoid sports injuries, we offer you a variety of sports injury protection book, welcome to reproduce the collection.
Badminton sports injury protection
In the mass fitness sports, badminton is carried out quite widely, and more and more people like. But in many badminton fans, because they have not been formally trained, so they have a certain gap in the prevention of sports injuries and self-protection awareness compared to professional athletes. And between professional athletes and amateurs, although there are certain similarities, but due to the impact of technology, intensity and reasonable time arrangements and other factors, there are bound to be differences between the two injury situations.
In this issue, I would like to explore the causes of various injuries in the badminton public fitness, to effectively prevent the majority of badminton fans in the sport of injury has important significance.
(A) wrist joint injury
Due to the technical requirements of badminton, whether hitting, snapping and hanging, picking, pushing, pouncing, hooking the ball requires the wrist to have the basic back extension and abduction of the action, and then with the different technical elements of the wrist fast straightening flash whip hitting or wrist from back extension abduction to inward, internal rotation flash cut ball, wrist in this fast back extension, whip action, but also constantly make different angles of internal and external rotation and flexion action. Thus, the weak link of the wrist triangular cartilage disc is constantly subjected to rotational crush caused by injury. Therefore, enthusiasts in badminton, should pay special attention to the wrist preparation activities. And should adhere to the long-term prevention of wrist injury work.
Wrist injury improvement measures: available small dumbbell or sand bottle weight to do wrist exercises to increase wrist strength. The number of times and weight depends on the individual situation, to each exercise appears arm soreness, or increase the weight of the racket around 8 practice, in order to strengthen, improve the wrist muscle mobility. You can also use bricks instead of weights to develop finger strength. Wear wrist guards or use elastic bandages to reinforce them during exercise. The amount of exercises depends on the individual situation.
Demonstration of wrist injury taping.
(B) rotator cuff injury
Rotator cuff injury is also a kind of injury in badminton, which is due to the techniques in badminton, whether it is forehand, backhand or splitting ball, the basic movements need to be simultaneously right (left) arm back lead, chest stretch, when the ball falls to the forehead above the ball, the upper arm to the right (left) up, elbow leading, forearm natural back swing, wrist back extension, forearm rapid internal rotation drive wrist flexion collection whip force. The forearm is sharply internally rotated to drive the wrist to flex and retract the whip. As a result, the shoulder joint is repeated numerous times, causing the four small muscles that make up the rotator cuff to become eccentrically overloaded, resulting in rotator cuff injury.
Therefore, when playing sports, enthusiasts should also pay attention to the adequacy of the preparatory activities and the standardization of technical movements.
Shoulder joint injury improvement measures: strengthen the shoulder strength training and shoulder kneading and stretching training, with a certain weight of objects placed on the elbow, flat lift to the same height as the shoulder, last 1-2 minutes for a group, each time 4-6 groups, each group interval pay attention to relaxation, relaxation of the shoulder for positive pressure, backward pull and front and back around the ring exercise.
(C) Knee injury
In the sport of badminton, there are often repeatedly in the short distance, instantaneous change of direction, side and forward bending, backward extension, jump, stride, back pedal, the knee joint stabilization device constantly undergo intense tensile stress and pulling force, once a movement is not coordinated and excessive force, excessive fatigue is often prone to acute injury of the knee joint. Therefore, in badminton, special attention should be paid to this repeated high incidence of injury.
Knee injury improvement measures: use static half squat or weighted static half squat to increase the strength of the area. If the strength of the quadriceps is strong, the ability to withstand the load during exercise will be strong and the likelihood of strain injury will be less. The angle of knee flexion can start from small to the angle of knee pain, and slowly increase to no more than 90 degrees, and the duration of each exercise can start from 5 minutes to more than half an hour, with a slight shaking of the quadriceps. Knee pads can be worn during exercise.
(D) Tennis Elbow
”Tennis elbow” is the most common injury in all racquet sports. The reason for this is that many of the muscles that control the movement of the fingers, wrist and forearm are attached around the elbow joint. In badminton, there are more wrist flexion and forearm rotation movements. For example, the backhand stroke relies on the wrist flexors and forearm rotators of the upper limbs to complete the action. When the elbow joint is 130-180 degrees, the combined force of the extensor muscles is the most concentrated, and the lateral ligaments are the tightest. At this point, if the maximum force is used to do the throwing action, injury may occur. Therefore, in badminton, it is necessary to strengthen the protection of the elbow joint and prevent the occurrence of tennis elbow.
Improvement measures for tennis elbow.
1, before going on the court fully active joints, before playing to swing a few minutes empty racket, just start playing to gradually increase the force, especially in winter when it is cold.
2, thicken the handle, generally speaking, the manufacturer always produces the thinnest racket, so that anyone can use. But certainly for most players they are too thin. The elbow muscles are overburdened when holding tight. Thickening can significantly reduce the burden on the elbow muscles.
3.Wear an elbow protector.
4.Grip should be relaxed and the elbow should not be too straight when hitting the ball.
5.Progressively increase strength exercises.
In addition, elbow pain often occurs when you suddenly increase the amount of exercise, you should avoid playing for a sudden longer period of time.
(E) Ankle injury
Injuries to the ligaments can occur when the ankle is turned outward or inward because of panic or when the ball is not caught in the right direction during rapid foot movement.
By understanding the causes of injury, the forms of injury, the parts of the body that are prone to injury, and the methods of prevention, and by learning the methods and techniques of the sport, we can reduce the number of injuries caused by the sport of badminton.
(F) lumbar muscle sprain
The technical characteristics of badminton require the waist to be in constant overflexion (e.g. lunge to catch a hanging ball, stride to catch, rubbing the ball in front of the net) or over-extension movement (e.g. buckle, kill the ball, hitting the back court high ball). The back can be easily damaged during these repeated movements. The hobbyist’s lack of concentration while playing, overly relaxed muscles, incorrect movement techniques, and inadequate preparation activities can easily lead to acute lumbar sprains.
When there is an acute lumbar sprain, the lumbar region has continuous limited pain, difficulty in action, coughing, sneezing symptoms aggravated, the next day can be more serious because of local bleeding, swelling, lumbar pain; some just a slight twist of the waist, there is no obvious pain at the time, but after rest the next day feel lumbar pain, lumbar activity is limited, can not straighten, dip, back, twisting sense of difficulty, coughing, sneezing can make the pain increased. The pain occurs immediately on one or both sides after lumbar muscle sprain; sometimes the pain can occur half a day or overnight after the injury, and the lumbar activity is obstructed, and the pain is slightly lighter at rest and heavier when moving or coughing.
When an acute lumbar sprain occurs, immediately stop exercising and send the serious person to hospital immediately. Prevent the sprain from becoming chronic due to delayed treatment. It is advisable to sleep on a hard bed at the beginning of the sprain. Pay attention to warmth and rest, heavy cases need to rest 2-3 weeks. After healing, try to avoid re-torsion, if necessary, can take a wide waist belt external bundle to protect the waist.