Why does playing table tennis hurt your wrist 1? Finger force is too strong, grip strength is too tight, and it is easy to transfer the pressure of force to the wrist, resulting in excessive tension of wrist muscles. Frequent exertion like this will make your wrist uncomfortable and cause pain.
2. Excessive force or incorrect posture may cause the wrist joint to go beyond its range of motion, thus causing wrist injury and pain. For example, in order to catch the ball, twisting the wrist to catch the ball to the maximum extent or exerting too much force on the wrist is easy to cause wrist sprain and pain.
3. I didn't do warm-up exercise before playing table tennis, which caused the muscles and joints to be motionless, and I couldn't adapt to the sports state for a while, which easily led to the ligament strain of the wrist joint, which would lead to wrist pain.
4, the strength is too large, resulting in excessive wrist load, which will also cause wrist muscle fatigue, which will cause pain.
What should I do if my wrist hurts when playing table tennis? If your wrist hurts when you play table tennis, you'd better stop the action in time to avoid using the painful wrist to exert force again, so as not to cause secondary injury and aggravate the pain.
Check the injury If there is wrist pain in table tennis, learn to check the injury preliminarily. If there is strong pain when moving or pressing the wrist, or even the wrist movement is affected, you should seek medical advice in time. If the pain is mild, you can try to relieve it by the following methods.
If the cold compress is due to a sprained wrist, the capillaries at the sprained part will rupture and bleed, and the wrist will swell. At this time, it is best to apply it with an ice pack or a towel soaked in ice water every 2-3 hours for 20-30 minutes within 24 hours, so that the capillaries can be contracted and the amount of bleeding can be reduced, so that the wrist will be swollen.
No matter what causes wrist pain in table tennis, rest is a better way to relieve physical fatigue, promote blood circulation and let the body recover as soon as possible, rather than continuing to exercise.
Do not apply hot compress within 24 hours after wrist muscle strain or wrist sprain, otherwise it will promote blood circulation and increase the amount of bleeding in the affected area. Generally, capillary bleeding will stop after 24 hours, and hot compress can play a role in reducing swelling and relieving pain.
Specific practice: wrap the hot water bottle with a towel or apply the towel soaked in hot water to the muscle strain 10 minute, which can be repeated several times a day.
Massage can help relax muscles, promote muscle acid excretion and blood circulation, and help the recovery of sore muscles.
Specific practice: You can massage sore parts with your palm, or you can lift or press commonly used acupoints of upper limbs, such as Pianli, Quchi, Wuli, Yuexu and so on. It can relieve the pain and swelling in the arms and elbows.
Note: If you can't press it yourself, you'd better find a professional doctor to do it. Don't massage blindly, so as not to aggravate the wrist swelling and pain. It is best to massage 24 hours after wrist strain or sprain.
For wrist pain caused by high-intensity sticking exercise, medicinal oil with the functions of relaxing muscles and promoting blood circulation can be applied to the sore part, and massage can be carried out at the same time, so that the medicinal oil can fully enter the muscles, thus relieving the pain and discomfort of the muscles. It is best to post it after 24 or 48 hours.
After wrist pain occurs in table tennis, you can do some gentle hand movements to help relieve the pain, such as rotating your wrist, making fists, waving your arms, etc., which are all helpful to relieve wrist pain.
Dietary conditioning In the recovery stage, you can eat more foods rich in high protein, such as lean meat, eggs, milk, beans, and fresh fruits and vegetables, which will help muscle recovery. It is best not to eat spicy and cold food.
How to prevent wrist pain in table tennis? Warm-up before playing table tennis can avoid wrist injury because you are not ready to suddenly enter the sports state. Generally, the warm-up time is 5- 10 minutes, such as writhing wrists and swinging arms.
Wearing a wristband can protect the wrist to a certain extent, so in order to avoid wrist injury, it is best to wear a wristband when playing table tennis.
The grip strength should be suitable for playing table tennis, the fingers should be relaxed, and the grip should be light and moderate. The grip is mainly based on the fact that the opponent will not pull it out of his hand, with 60% to 70% strength.
Enhance wrist strength Many people are prone to wrist injury and pain because of their weak wrist strength, so they can do more exercise at ordinary times, or use a grip to strengthen their fingers and wrists.
When playing table tennis, do what you can. Don't twist your wrists and other joints to catch the ball. The intensity of exercise should also conform to your own situation. It is best to have a rest every half hour.
Precautions 1. When playing table tennis, you can't just play by narrowing your arms. Pay attention to turning your waist, it will be better to use your physical strength. 2. Organize relaxation activities in time after exercise, and take various measures such as jogging, relaxing and swinging limbs, and local massage. The end time of the activity is generally 5~ 10 minutes.
3. When playing table tennis, the wrist, elbow, shoulder and waist are heavily stressed. In order to avoid sports injuries, exercise should be done step by step and master the correct style of play.