Nowadays, with the development of society, more and more people are aware of the importance of exercise. Exercise can strengthen the body’s resistance, exercise cardiorespiratory function. However, the advantages of sports double-edged sword, if improper exercise can cause sports injuries. Sports injuries are a variety of injuries that occur in sports. Not everyone is very clear about how to prevent sports injuries. According to relevant statistics, the incidence of sports injuries among college students is as high as 75.27% to 77.63%. Among them, joint ligament injury is the most, accounting for 37%; followed by skin abrasions, accounting for 33.9; the third is muscle injury, accounting for 22.9%. In terms of injury sites, various sports are different, but the common point is that the knee and ankle are the most frequently injured joints. On the one hand, we should pay attention to the problem of sports injury, and on the other hand, we should treat it correctly, and we should not stop exercising just because of some sports injury accidents. The occurrence of sports injuries is not accidental, but has a certain regularity, and if we master this regularity, we can reduce the incidence of sports injuries to a minimum. Some sports injuries are the result of single violence; some are the result of multiple minor injuries accumulated. Avoid sports injuries in the prevention of: a. Choose a suitable for their own sports and fitness. Each sport has its own technical characteristics. Each person’s physical condition also varies. Before exercise, first of all, according to their own age, gender, muscle strength, joint flexibility and injury conditions to choose the right activity. The human body has its own law of development. When the body ages, muscle volume decreases, which in turn causes a decrease in muscle strength and a slowdown in the rate of contraction. This is why people become slower as they get older. As we age, the bones will gradually lose calcium and the strength of the bones will decrease; the collagen fibers in the body’s ligaments will also become weak and breakable as we age. In addition, when people enter middle age, some people will develop some chronic diseases without noticing it themselves. Therefore, doctors pointed out that people who are over 40 years old, or have a family history of heart disease, hypertension or diabetes, should be evaluated by a doctor before engaging in a regular and continuous exercise program to choose the right exercise program for their health and fitness level. For example, young people can choose basketball, soccer and other strenuous sports; the elderly can choose walking, jogging, taijiquan and other relatively mild exercise; and, for example, people with chronic knee injuries are not suitable for taijiquan, weighted squats 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. All kinds of sports are coordinated by the muscles, bones and joints to complete. The stability of the joints depends on the contraction of the muscles. And the human muscle contraction strength and time is limited. Exercise time is too long, the muscle movement coordination will decline, joint instability, which will lead to sports injuries. Therefore, when exercising, each person should first small and then large, gradually increase the amount, and eventually find a suitable exercise load for themselves. General exercise, the safer way is about 2 times a week, slowly to a maximum of 5 times a week, depending on the condition of their body, if the pain should stop exercise. Do not exercise trying to wear the pain phase, which will make your pain from chronic to permanent injury. If the pain is not reduced for 24 hours please seek medical help immediately. 2, in learning technical movements, people should first learn simple movements, master the basic movements and then learn complex movements. When exercising, use the correct technical movements. Otherwise, unskilled movements or movement errors will lead to movement deformation uncoordinated, which will increase the occurrence of sports injuries. A survey shows that the technical movements do not fit the essentials of sports injuries accounted for 35.6%, ranking first in the cause of injury. Reasonable technical movements, which are summed up after a long period of experience, can play the human body’s potential as much as possible and can effectively protect the body from injury. This is why it is often said that amateurs are more prone to injury than professional athletes. 3, in sports and fitness to focus on the basic quality of physical exercise. To properly carry out muscle strength exercises to strengthen muscle strength and increase muscle tolerance, which can better maintain joint stability and extend exercise time. Strong enough muscle strength, good tolerance is the basic guarantee to complete a variety of technical movements. Many clinical observations show that sports fatigue muscle strength decline is an important reason to drink many sports injuries. Each joint in the human body has ligamentous tissue to maintain stability. At the same time, muscle is also an important mechanism to maintain joint stability. In the early and middle stages of exercise, muscle strength is good, the body can make the corresponding muscle tension before the action, and each group of muscles coordinate with each other to maintain stability. When the movement of the late, muscle strength decreases, the body for its movement state can not make a good response, making the joint lose stability, which leads to joint injury. 4, 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 injuries to certain parts, such as excessive basketball caused by “jumping knee”, throwing sports caused by the “throwing shoulder” and so on. In order to prevent these unnecessary injuries, should be a variety of sports with each other, the overall fitness. Third, choose a qualified venue and equipment. This is also very important. The survey shows that 16.98% of sports injuries are related to the venue is not qualified. Qualified venues and equipment can effectively protect athletes and achieve sports effects. For example, the most common fitness program jogging, best in the flat land or plastic field, preferably not in the cement, tar and other hard ground, and preferably not on the treadmill, because these sites for the knee impact, long jogging will damage the knee joint. Then again, many people like to use weighted squats to exercise thigh muscle strength, but excessive conformity can lead to wear and tear of patellar cartilage. People with patellar cartilage damage should avoid such methods and change to static squatting exercises. Fourth, to carry out adequate preparatory activities. Before each exercise, to fully move the joints, so that each joint in all directions to get maximum activity to increase the degree of flexibility and flexibility of the joints. It is reported that 27.8% of sports injuries occur because of inadequate preparation. Therefore, preparatory activities before exercise are an important step in preventing sports injuries. Preparation activities should try to stretch each muscle, so that the muscle better adapt to various sports state. When doing flexibility stretching exercises, the degree of muscle elongation is progressive. Research has proven that after a muscle has been stretched to a certain degree, it must remain in this stretched state for 30-60 seconds (resting state) to truly achieve the effect of stretching. In other words, it is a combination of movement and stillness, i.e., lengthening the muscle — static stretching for 30~~60 seconds — further lengthening the muscle — static stretching again for 30~60 seconds — until the muscles are fully stretched, and passive stretching exercises with the help of others can make the joints and muscles fully stretched. The human body is like a car, only after adequate preparation activities can make the muscles and joints to achieve the best state of movement, into the sport, to reduce sports injuries. Fifth, to comply with the rules of sports. A variety of sports rules, there are many provisions are used to prevent sports injuries, such as soccer for lifting the foot too high restrictions. These rules effectively prevent injuries caused by mutual collisions or dangerous actions in sports. Therefore, in order to protect others, but also to protect themselves, we should carefully comply with the rules. Sixth, the use of the necessary sports protective gear. Various joints are the most easily damaged parts of the sport, joint hyperextension or hyperextension may cause damage to the tendon, in addition to a good warm-up exercise, appropriate wearing protective gear can largely avoid tendon overstretch. In many sports, the use of sports protective gear is very necessary, such as the use of knee pads in roller skating, the use of helmets in baseball. The use of these protective gears has greatly prevented many serious sports injuries from occurring. Seven, replenish electrolytes. We will sweat a lot during exercise, 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 reduce the occurrence of injuries in sports. If, in the unlikely event of a sports injury, you should immediately stop exercising, ice the injured area, and apply pressure bandages to fix the injured area; seek professional medical help as soon as possible. Only with full attention to the above considerations, we can enjoy the fun of sports, and away from sports injuries. The following is an example of Achilles tendon rupture to talk specifically about the prevention of sports injuries. The Achilles tendon is an important tendon in the back of the lower leg. The triceps muscle of the lower leg starts from the femoral condyle and continues downward to become the Achilles tendon, ending at the Achilles tuberosity. Achilles tendon rupture is a relatively common sports injury in sports. Figure skating star Hongbo Zhao almost lost his chance to compete in the Winter Olympics when he ruptured his Achilles tendon during a training session in early August 2005. However, because people do not know about it, they often think that it is just a broken foot when it is ruptured and that it will be fine after resting. This delays the best time for treatment. How to prevent Achilles tendon rupture is even less understood. 1, do a good job of preparation activities in sports should follow the principle of gradual, persistent. Before exercise to fully prepare for activities, fully active joints, especially the ankle joint. It is best to jog, jump in place with both feet and other actions, so that the Achilles tendon as soon as possible into the state of movement. In the exercise, it should be measured, not adventurous, especially the movement of single-footed jumping. Usually, you should be persistent and insist on exercising, which can reduce the chances of Achilles tendon rupture. Many Achilles tendon ruptures occur in the spring. Long-term non-exercise in winter, and suddenly start a lot of exercise in spring, because the Achilles tendon has not entered the appropriate state of movement, lack of toughness, easy to rupture. The choice of venue also needs special attention. Can not choose uneven ground for sports, if the ground is not flat will sprain the ankle, causing the Achilles tendon rupture. 2, increase flexibility exercises system flexibility exercises can increase the stretching of tendons and muscles around the joint capsule, thus increasing the range of motion of the joint. The flexibility of the ligaments and tendons can be increased to reduce the force per unit length of the ligament or tendon at the limit position of the joint, in order to protect the tendon or ligament from rupture. 3, pay attention to personal physical conditions. Achilles tendon rupture is likely to occur in men between the ages of 35-40. Men with previous Achilles tendinitis or peritendinitis are more likely to have an Achilles tendon rupture. Therefore, people at risk for Achilles tendon rupture should be careful to choose an appropriate exercise program. Excessive practice of ankle dorsiflexion forceful movements should be avoided. Athletes with Achilles tendonitis should be actively treated and gradually become more active in sports. Ankle braces can be worn for protection during exercise. However, the role of ankle protection is limited, should seek regular medical treatment as soon as possible to prevent the occurrence of sports Achilles tendon rupture. 4, reasonable sports technology can prevent Achilles tendon injury, such as jumping sports, try to jump and land on both feet at the same time. Otherwise, the two feet are unevenly stressed, and for a long time, the Achilles tendon on the side of the greater force will be strained. Become easy to damage. 5, carefully choose the treatment of Achilles tendinitis and tendinitis. For Achilles tendonitis and Achilles tendon tendonitis, many doctors like to prefer local closed treatment. However, local closure therapy also has its indications and side effects. Excessive local closure and inaccurate injection of local closure treatment can make the Achilles tendon brittle and prone to rupture. Therefore, for the first occurrence of Achilles tendonitis and tendon peritendinitis should first be conservative non-invasive treatment such as physical therapy, if the need for local closed injection therapy should be to the regular hospital. 6, gout can increase the fragility of the Achilles tendon. Therefore, sportsmen with gout should pay extra attention to protecting the Achilles tendon when exercising. Active treatment to control gout and reduce uric acid levels. Sports injuries are not terrible, but can be avoided as long as you master the rules and always pay attention to protect yourself. Only when sports injuries are avoided can the purpose of sports be truly achieved.