All kinds of injuries in the process of sports are collectively called sports injuries. Sports injury is different from ordinary industrial injury or injury in daily life, and its occurrence is closely related to sports events, training arrangements, sports environment, athletes' own conditions and technical movements.
Sports injury has a serious impact on athletes, which not only affects normal training and competition, hinders the improvement of sports performance, shortens sports life, but also may cause disability and even death. For sports fitness participants, it will also affect their health, study and work, and will also have a bad psychological impact on sports fitness participants, hindering the normal development of sports fitness.
Therefore, in sports fitness, we should have a full understanding of the prevention of sports injuries, and we need to master the occurrence law of sports injuries well, do a good job of prevention, and minimize or avoid sports injuries. At the same time, we should also understand and master the causes, prevention and treatment methods of some common sports injuries in physical fitness, so as to make physical fitness healthy, safe and fruitful.
Causes of sports injuries and preventive measures;
1, muscle ligament strain:
Internal causes: insufficient training level, poor flexibility, strength and coordination, and poor physiological structure.
External causes: insufficient preparation activities, poor venue, temperature and humidity, poor class content and insufficient professional level of coaches.
Prevention: Choose coaches, venues and suitable courses, and exercise and prepare for activities fully and step by step under normal weather conditions.
Treatment: 24 hours ago was the acute phase. Methods: Stop exercising, cold compress, bandage and raise the injured part.
24 hours later is the recovery period: with massage, micro-motion, rehabilitation or restorative exercise.
2, joint sprain:
Internal causes: poor technical mastery, poor coordination, weak muscle strength around joints, poor physiological structure and poor physical strength due to fatigue.
External causes: insufficient warm-up activities, slippery venue, improper use of equipment and coaches, and poor content (fast movements and many twists and jumps).
Prevention: Be fully prepared, understand the use of equipment, step by step, and the coach or himself will slow down.
Treatment: 24 hours ago was the acute phase. Methods: Stop exercising, cold compress, bandage and raise the injured part.
After 24 hours is the recovery period: with massage, micro-motion, rehabilitation or restorative exercise.
3. Exhausted:
Manifestations: people are cold, sweaty, pale or red, headache, dizziness, fatigue and fatigue.
Prevention: coaches or practitioners should pay attention to the control of exercise.
Solution: Leave the hot place and take off your coat and wet clothes. Give him some water slowly after waking up and pay attention to observation. The patient should not do more exercise that day.
4. Exercise fatigue:
Manifestations: palpitation, tachycardia, slow recovery of blood pressure and pulse after exercise, visceral discomfort, hematuria, etc. People are cold, sweaty, pale or red, headache, dizziness, fatigue and exhaustion.
Reasons: incorrect training methods, unsystematic 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, step by step, and carry out systematic training and comprehensive training.
5, gravity impact:
Manifestations: dizziness, dark eyes, uncomfortable heart, pale face, cold hands and feet, and severe fainting.
Causes: insufficient blood supply to the lower limbs during exercise, insufficient venous return during sudden static exercise, and cerebral anemia caused by cerebral ischemia and hypoxia.
Prevention: Don't stop exercising immediately after intensive exercise.
Treatment: Let the patient lie flat, the foot pad is high, the head is lower than the foot, and massage from the calf to the thigh.
6, angina pectoris:
Manifestations: Angina pectoris often manifests as leg and belly pain and colic.
Reason: Regular exercise in cold places, drinking cold drinks, not doing stretching massage and not drinking salt water will aggravate the condition.
Prevention: pay attention to choose a good exercise environment, be fully prepared for activities, and have an air-conditioned gym indoors.
Treatment: rest and let the practitioners go in a good environment.
7. strokes:
Manifestations: Severe heart disease, affected human functions, dry skin, redness, fever, fast and weak pulse, shallow breathing, etc.
Treatment: Conscious: Drink plenty of water and take off your coat. If you vomit, don't give liquid food and call the hospital.
Unconscious: call for help, let him lie on his side, observe his breathing, put ice cubes on his wrists, ankles, armpits and neck veins without massage.
8, exercise abdominal pain:
Cause 1: liver and spleen congestion. Chronic abdominal diseases
Reason 2: respiratory muscle spasm (insufficient preparation, low lung permeability, uncoordinated exercise and breathing)
Reason 3: Gastrointestinal spasm (overeating before exercise, exercising too early after meals, fasting or drinking too much water).
Prevention: physical examination before exercise, reasonable arrangement of exercise diet, exercise before and after meals 1 hour, no fasting and excessive water exercise.
Treatment: slow down, deepen breathing, adjust the rhythm of exercise breathing, and press the painful part with your hand. It is impossible to stop the movement.
Oral antispasmodic drugs (atropine, ten drops of water).
9, plantar fasciitis and nerve tingling:
Cause: Pain caused by frequent compression of soles of feet. The reasons are inappropriate routines, shoes problems and poor physiological structure of feet.
Causes: calcaneal calcium precipitation, plantar fasciitis, nerve tingling;
Prevention: Adequate preparation activities (including foot preparation activities).
Treatment: Pay attention to relaxation, rest, massage and taking a hot bath.
10, seed osteitis:
Cause: Sudden heavy pressure was applied to the sesamoid bone during exercise, resulting in fracture and inflammation.
Prevention: choose shoes with cushioning and correct them with cushioning force.
1 1, Tendon and calf myalgia:
Reason: It is caused by often lifting the heel.
Prevention: Stretching tendons and calf muscles before and after exercise can prevent injury and relieve pain.
Treatment: Pay attention to relaxation, rest, massage, hot water washing and stretching to help relieve pain.
12, semilunar valve disease:
Cause: Semi-valvular disease is generally caused by excessive knee movement and running, and semi-valvular disease often has a "click" sound.
Prevention: reduce excessive movement of knee joint, reduce impact actions such as turning and jumping,
Treatment: Pay attention to relaxation, rest, massage and hot water washing.
13, arthritis, bursitis
Reason: overtraining,
Treatment: rest and see a doctor.
Osteoarthritis is due to the wear and tear of cartilage, which causes swelling and edema of joints.
Rheumatoid arthritis is caused by diseases of human immune system.
14, lumbar muscle strain:
Causes: improper exercise methods (such as unyielding legs during sit-ups), anxious for success in exercise and fatigue injury.
Prevention: learn the correct movement skills, and don't rush for success.
Treatment: Pay attention to relaxation, rest, massage and taking a hot bath.
15, Cervical diseases:
Causes: improper exercise methods (such as not holding the neck when doing sit-ups), excessive neck exercise and fatigue injury.
Prevention: Learn the correct sports skills and don't overtrain your neck.
Treatment: Pay attention to relaxation, rest, massage and taking a hot bath.
16, tibia periostitis:
Manifestations: Tibial periosteum and bone have a sense of peeling, resulting in fatigue and soreness.
Causes: improper exercise mode, unequal ground, unbalanced calf muscle development and sudden pressure.
Prevention: learn the correct exercise methods (for example, don't jump continuously for a long time, step up and down).
Treatment: pay attention to comprehensive exercise, relaxation, rest, massage, hot water washing, stretching exercise to relieve pain, etc.