How to prevent sports injuries?

Exercise is very good for our body, but if we don’t do some warm-up exercises or joint exercises before exercise, we may easily sprain our muscles during exercise. Therefore, before doing strenuous exercise, everyone should know to do some joint exercises to avoid sports injuries. So, in order to prevent sports injuries, besides doing some warm-up and joint exercises beforehand, are there any other effective methods? Of course there are methods, the key is that everyone can take it seriously.

1. Muscle and ligament strain: Internal factors: insufficient training level, poor flexibility, strength, coordination, and poor physiological structure. External factors: insufficient warm-up activities, poor venue, temperature, humidity, class content, and insufficient professional level of coaches. Prevention: Select coaches, venues, and appropriate courses, exercise in normal weather conditions, sufficient warm-up activities, and proceed step by step. Treatment: The first 24 hours is the acute phase: Methods: stop exercising, apply cold compress, bandage, and elevate the injured part. After 24 hours, it is the recovery period: massage, micro-movement, rehabilitation or restorative exercise

2. Joint sprain: Internal causes: poor technical mastery, poor coordination, weak muscles around the joints, poor physiological structure, fatigue causing poor physical strength. External causes: insufficient warm-up, slippery ground, improper use of equipment, poor coaching, poor content (fast movements, lots of turns and jumps). Prevention: sufficient warm-up, understanding of equipment use, proceed step by step, and ask the coach or yourself to slow down. Treatment: The first 24 hours is the acute phase: Methods: stop exercising, apply cold compress, bandage, and elevate the injured part. After 24 hours, it is the recovery period: massage, micro-movement, rehabilitation or restorative exercise

3. Mental exhaustion: Symptoms: Feeling cold, sweating, pale or red face, headache, dizziness, weakness, and exhaustion. Prevention: Coaches or practitioners should pay attention to controlling the amount of exercise. Treatment: Leave hot places, loosen clothes and wet clothes. After waking up, give him some water slowly and observe carefully. The patient should not exercise too much on the same day.

4. Sports fatigue: Symptoms: palpitations, tachycardia, slow recovery of blood pressure and pulse after exercise, visceral discomfort, hematuria, etc. : People feel cold, sweat a lot, have a pale or red face, have a headache, feel dizzy, weak, and exhausted. Reasons: Incorrect training methods, lack of gradual and systematic training, large amount of exercise, long training time, insufficient rest, etc. Prevention: Arrange reasonable training time and plan, and pay attention to the combination of work and rest.

Treatment: Adjust the exercise plan and amount of exercise, proceed step by step, conduct systematic training, and comprehensive training. 5. Gravity shock: Symptoms: dizziness, black eyes, heart discomfort, pale face, cold hands, and fainting in severe cases. Cause: When moving, blood is supplied to the lower limbs. When suddenly stationary, venous return is insufficient, causing brain ischemia and hypoxia, resulting in cerebral anemia. Prevention: After intense exercise, do not stop exercising immediately. Treatment: Let the patient lie flat, raise his feet, and keep his head lower than his feet. Massage from the calf to the thigh.

If you are not careful during exercise, it can easily lead to injury. In order to prevent sports injuries, athletes need to take every detail seriously, because once they injure their joints during the game, they may not be able to perform well due to pain. Therefore, the editor hopes that everyone can realize this and take every sport and exercise seriously.