1. Types and causes of exercise damage
There are many types of exercise damage, including but not limited to muscle strain, ligament sprains, joint dislocation, fractures, etc.The causes of these injuries usually include the following points:
1. Insufficient preparation activities: There is no sufficient warm -up and stretching, resulting in insufficient muscle and joint flexibility, and it is easy to be injured.
2. Incorrect technical movements: The wrong movement posture or action may lead to too much local burden and cause damage.
3.. Excessive exercise load: Long -term and high -intensity exercises will cause the body to suffer excessive pressure and increase the risk of injury.
4. 4.. Poor venue equipment: Sports venue is slippery, old equipment or damage, which may cause the athletes to fall or collide and injury.
5. Excessive physical fatigue and psychological stress: fatigue and tension can affect the coordination and response speed of the body, and easily cause damage.
2. Prevention of exercise damage
The key to preventing exercise damage is to adopt comprehensive measures, including improving exercise skills, reasonable arrangement of exercise load, and strengthening safety protection.The following are some specific preventive suggestions:
1. Fully warm up and stretch: At least 10-15 minutes of warm-up activities before the start of exercise, such as jogging, dynamic stretching, etc., to improve joint flexibility and muscle elasticity.
2. Learn the correct exercise skills: Learn and master the correct movement and movements under the guidance of a professional coach to avoid injuries due to technical errors.
3.. Reasonably arrange exercise load: According to your physical condition and motion purpose, formulate a suitable exercise plan to avoid fatigue and damage caused by excessive exercise.
4. 4.. Use the right sports equipment: choose equipment suitable for your body shape and sports, such as sports shoes, protective gear, etc. to reduce the risk of sports injuries.
5. Pay attention to the sports environment: choose a regular and safe sports venue and check whether the sports equipment is intact to ensure the safety of the exercise process.
6. Maintain a good psychological state: Learn to regulate your emotions and avoid exercising in a state of tension and anxiety.
3. Methods of exercise damage
Although we have taken preventive measures, exercise damage may still happen.When damage occurs, the correct treatment method is essential.Here are some common exercise injuries and their treatment methods:
1. Muscle strain: Muscle strain is one of the most common exercise injuries, manifested as muscle pain, swelling and limited activity.In the early stage of injury (within 48 hours), you can apply ice-applying method (10-20 minutes of ice, and check the skin condition every 10 minutes to prevent frostbite) to stop bleeding, reduce swelling, and relieve pain.If the symptoms have not improved significantly after 48 hours, you should seek medical treatment in time.
2. Ligue sprains: ligament sprains usually occur at the joints, such as ankle and knee joints.Exercise should be stopped immediately after sprains to reduce the injury to reduce bleeding and swelling.In the early days of injury, you can also apply ice -applying method.If the sprains are severe, a crutch or branches may be used to reduce the joint burden.If the pain is severe or unbearable, please seek medical treatment in time.
3.. Joint dislocation: joint dislocation refers to the joint head to slide out of the joint nest, causing the joint to lose normal function.After the joint dislocation, you should seek medical treatment immediately to perform joint reset and fixation.Before medical treatment, you can try to use cold compresses to relieve pain and swelling.
4. 4.. Fracture: Fracture refers to the integrity and continuity of the bones.In the case of suspected fractures, you should avoid moving injuries as much as possible to avoid causing secondary injuries.In the process of waiting for emergency personnel, you can use ice to help stop bleeding, reduce swelling and pain.
Fourth, recovery and recovery
The recovery and recovery after exercise injury are equally important.Rehabilitation training under the guidance of doctors and rehabilitation divisions can accelerate the recovery process and reduce the risk of sequelae.Here are some suggestions:
1. Follow the doctor’s order: rest, drug treatment, and physical therapy according to the doctor’s suggestion.Don’t return to the sports field prematurely to avoid heavy damage.
2. Rehabilitation training: Muscle training, joint activity recovery and balance training under the guidance of the rehabilitation division, to gradually restore the movement function.
3.. Maintain a positive attitude: maintaining a positive and optimistic attitude and believing that you can fully recover, which is very important for the recovery process.
In summary, through scientific and effective prevention and treatment methods, we can not only reduce the occurrence of exercise damage, but also minimize its impact on athletes after the injury.This is inestimable for maintaining athletes’ physical health, extending their sports career, and improving overall sports performance and quality of life.Therefore, everyone participating in the movement should fully recognize the importance of prevention and treatment of exercise damage, and continuously applied and improved in practice.
He Yancan, orthopedic injury department of Baofeng County Traditional Chinese Medicine Hospital