Sports injuries occur not only in high-intensity competitive sports, but also in people's daily sports and even daily life. I sprained my ankle when walking, lifted a box to make my intervertebral disc protrude, threw something and dislocated my shoulder, exercised in the gym, pulled my muscle, torn my ligament, sprained my joint and so on. Injuries are everywhere, and we may really become glass men. How can we reduce the occurrence of injuries? Strengthening exercise is a good way. A survey shows that the probability of injury can be greatly reduced through exercise, and the probability of injury of people who exercise regularly and moderately is ten times smaller than that of people who exercise rarely or excessively. Some people fail to deal with sports injuries in time or take improper measures, causing secondary injuries or aggravating injuries, leaving hidden dangers for future recovery. For example, habitual sprain or dislocation of joints, long-term muscle inflammation and muscle tendon inflammation. Some injuries can lead to serious consequences or even death, such as cervical spine injury leading to paralysis, excessive exercise leading to heart disease or even sudden death. Our personal trainer should guide members to exercise correctly, prevent sports injuries and master basic injury treatment measures. In Europe and America, personal trainers must have a certificate of cardiopulmonary resuscitation (CPR first aid). Here is a brief introduction to the types, prevention and first aid measures of sports injuries. 1. Sports injury search 1. The causes of sports injuries can be divided into external and internal causes. External factors include improper movements or choosing exercise and intensity that is not suitable for you. For example, when you pull hard, your lower back does not bend into a reverse bow, resulting in lower back strain and even spinal injury. There are also factors such as improper use of sports equipment, incorrect exercise plan or arrangement, and environmental temperature. Internal factors include physical health (such as some special people), physical condition and lack of proper stretching and warm-up exercise. 2. Common types of sports injuries include: muscle injury, soft tissue injury, bone and joint injury, internal organs injury, etc. According to the nature of the injury, there are sprains, strains, contusions, tears, fractures and so on. Judging from the time of injury, there are chronic injury and acute injury. (1) Strain syndrome is a chronic injury, which is characterized by the abrasion of articular cartilage and the tearing of muscle, tendon, joint capsule and ligament periosteum. For example, in carpal tunnel syndrome, a high incidence of bodybuilders. (2) Cervical and lumbar sprains are often caused by incorrect movements, excessive resistance or excessive force. It is easy to appear when we do heavy load training such as squat and hard pull, and it can also lead to sprain when carrying heavy objects and jumping from a height in daily life. Especially people with weak lower back muscles or long-term inactivity are more likely to have this problem. Injured parts: spinal soft tissue tear, joint sprain and intervertebral disc injury. Symptoms: Acute manifestations include tingling, inflammation, weakness, and reduced range of joint motion, which may lead to muscle imbalance. Chronic symptoms are spinal pain, muscle weakness and muscle imbalance. Spinal cord injury can also affect nerve circuits, causing dizziness, headache, muscle weakness, numbness and so on. The following conditions will worsen the condition: sedentary, standing and other fixed postures, turning around, getting up and other quick movements. Treatment: Acute injury should be stopped immediately and treated. For mild injuries, we should improve muscle imbalance and enhance muscle strength through muscle exercise, and pay attention to accurate movements and slow speed. (3) Shoulder tendinitis Shoulder tendinitis includes tendinitis of biceps brachii and supraspinatus muscle, with acute manifestations of tearing and chronic tendon wear. It is mainly caused by incorrect posture, excessive resistance and muscle imbalance during exercise. Symptoms: The shoulder tingles, and the pain will spread to the upper body. When the arm is raised too high, the pain will be aggravated. Weakness of arm. For example, you can feel obvious pain when you press your shoulders. Treatment: Avoid overdose, receive treatment and strengthen the functional exercise of muscles (including trapezius muscle and supraspinatus muscle). ), and correct the position of the shoulder and scapula. (4) Tennis elbow Tennis elbow is named after tennis players and is caused by collision and overload. Repeated movements and incorrect posture can also cause chronic tennis elbow. Symptoms: elbow pain, tingling, redness and swelling. Treatment: rest, prevent touching the affected area, accept diagnosis and treatment, and strengthen wrist flexor exercises. (5) Knee pain Knee pain is mainly caused by the wear and tear of knee cartilage. The reasons are muscle imbalance, incorrect position of the lower kneecap and incorrect posture and posture during exercise. Symptoms: Knee ache, muscle weakness and inflammation, lack of control. The pain intensified when going up and down the stairs. Sedentary can also cause pain. Treatment: rest, receive medical treatment and strengthen muscle function exercise. Second, the prevention of sports injuries. Personal trainers must strengthen members' awareness of injury prevention when guiding members' sports. At the same time, the coach should also be able to take basic first aid measures in case of accidents. Preventing problems before they happen, safety is always the first requirement of sports. In order to prevent injuries, we must follow the following principles: (1) Step by step, moderate exercise is not enough, and exercise should be moderate. Many chronic injuries are caused by excessive exercise. Overtraining can lead to mental fatigue, poor sleep quality, loss of appetite, muscle aches and decreased hormone levels. Some athletes are tired and fractured because of overtraining. To detect whether the training is overtraining, you can measure the morning pulse in the morning. If it is significantly higher than before, muscle soreness cannot be recovered, which may be due to over-training of immunity. (2) Full warm-up Warm-up includes stretching muscles and ligaments, joint activities and accelerating heartbeat and blood circulation. The chances of soft tissue injury and muscle strain of people who have not warmed up fully are significantly higher than those who have warmed up. (3) Before choosing the appropriate instruments and actions to guide members to choose an exercise action, we must judge whether this action is safe and effective for him.