How to prevent dislocation during exercise? Sedentary office workers and students' parties need exercise. Exercise can also help us get rid of fat. A full state is more conducive to us to actively meet life. Exercise can lower the blood sugar of the body. Let me see how to prevent dislocation during exercise.
How to prevent dislocation during exercise? 1 make a decision
When the elbow joint is dislocated, keep quiet, don't move and don't rub the injured part. First of all, in order to avoid being injured again, sit or lie down, check whether there are other injuries, keep warm and prevent shock. Usually, sitting posture is the most comfortable. Fixing the dislocated part is the best way to relieve the pain.
observe
The injured person takes the seat and the assistant holds the upper arm for resistance traction. The healer holds the wrist of the injured person with one hand and continuously pulls it in the original deformed direction. The palm of the other hand pushes the lower end of the humerus backward from the front of the elbow, and the other four fingers pull the olecranon process of the ulna forward behind the elbow to reset the elbow joint. However, if the rescuers are not familiar with the bones and can't judge whether the joint dislocation is complicated with fracture, they should not easily implement the reduction of elbow dislocation.
Do you need to go to the emergency room?
When the elbow joint is dislocated, it should be sent to the hospital immediately. At the same time, the elbow can be bent at right angles, and the forearm and elbow can be held up with a triangular towel and hung around the neck. If there is no rescuer in front of you, the injured person will judge that it is joint dislocation according to the injury of elbow joint. Don't forcibly straighten the injured limb in the semi-straight position, so as not to cause more damage. You can unbutton your clothes with normal arms, wrap the injured forearm with a skirt from bottom to top, tie it on the neckline, fix the injured elbow joint in a semi-flexed posture on your chest, and then go to the hospital for treatment.
The team doctor suggested.
It takes some time for dislocated joints to recover after reduction. In the meantime, try not to move the injured joint frequently or excessively. Inappropriately premature and frequent. Joint activity will lead to obstacles in the repair process of joint capsule and ligament, which will lead to joint capsule relaxation and develop into habitual dislocation of joint, which is even more troublesome.
Methods to prevent dislocation
For sports injuries, prevention is more important than treatment. Here are some ways to prevent dislocation:
Do some warm-up activities seriously before the activity, such as doing some circle and stretching activities, so that all joint parts can get full activities.
Check whether the sports equipment is firm and the venue is flat before the activity.
Take protective measures during the activity, especially strengthening the protection of vulnerable parts.
Do what you can, do exercises that suit your physical strength, and never do dangerous actions beyond your power.
Avoid violent direct collision as much as possible, and don't jump directly on the hard ground (cement ground).
How to prevent dislocation during exercise? 2 What preparations should I make before exercise?
1, sprain
The symptoms of sprain are mostly ankle tendon rupture. The biggest trick to avoid sprain is to wear a pair of standard sports shoes to keep fit. Soft and shockproof sports shoes can absorb the pressure from the ground, slow down the impact on the feet, and indirectly reduce the chance of sprain. They are necessary equipment to prevent sports injuries.
2. Fracture and dislocation
Experts point out that most cases of fracture or dislocation are caused by incorrect fitness movements, especially weight training equipment, which is more likely to lead to this situation. Most of the fractures caused by sports injuries are lower limbs, especially some instruments that emphasize leg muscle strength training, such as leg lifting, which are most likely to lead to leg fractures due to overtraining. This leg fracture may be just a slight crack in the bone. At that time, the pain symptoms were not obvious and were easily overlooked. It is safer to get sick after exercise, so you should seek medical advice quickly.
3. Muscle strain
Experts say that most muscle strains are caused by not warming up before exercise. The fitness instructor reminds you to do at least 5 minutes of warm-up exercise before each exercise. The movements need not be complicated, as long as you can stretch your limbs and exercise your bones and muscles evenly. In addition, excessive exercise may also cause muscle strain. The best way to avoid this situation is to do it according to the fitness plan put forward by the coach. Don't be greedy and quick, and do too much exercise from the beginning.
Expert guidance: preparation before exercise is very important.
Experts remind friends that before each exercise, we must pay attention to getting ready for exercise, and warm up and relax after exercise.
warm up
1, warm-up, in addition to the routine warm-up from head to toe, joints, ligaments and muscles in all parts of the body should also be fully active. You can also do low-intensity aerobic exercise with the help of treadmills and exercise bikes.
2. Warm-up usually takes 10 minutes, and it can be a little longer in winter, about 15 minutes. Warm-up time should not be too short or too long, too short and insufficient warm-up, which is prone to sports injuries; Too long physical strength and premature consumption affect formal exercise.
3. After the whole body warms up, it is necessary to carry out activities of local joints, ligaments and muscles in a targeted manner. For example, if you mainly practice your shoulders that day, you should warm your shoulders in a targeted way. For example, use a high stretcher to pull down before or after the neck, and do 1 to 2 groups, with light weight, and do 15 times in each group.