The common injuries in badminton are shoulder joint, elbow joint, wrist joint, knee joint and ankle joint. Among them, the wrist is the most vulnerable part, with the injury prevalence rate of 36.37%, followed by the shoulder joint and ankle joint, with the injury prevalence rates of 365, 438+0.74% and 27.38% respectively. Among professional athletes, the most vulnerable parts are ankles and heels, which are caused by excessive exercise of professional athletes in training. Wrist and rotator cuff are easily injured in badminton mass fitness, the main reason is that the technical movements are not standardized when playing.

1. 1 wrist injury

In badminton, wrist injuries are more likely. Symptoms are weakness or pain in the wrist when hitting the ball. Due to the technical requirements of badminton, whether it is to kill the ball vigorously in the backcourt or to hit the ball lightly in the frontcourt, the wrist is required to have basic backward and outward movements. Then, with different technical points, the wrist is quickly straightened and flashed to hit the ball, and the internal rotation flashes and cuts the ball. The wrist makes different hitting angles in this rapid backward extension and adduction whipping action, so it is easy to damage the weak triangular cartilage disc of the wrist.

1.2 rotator cuff joint injury

Rotator cuff injury is also a common injury symptom in badminton. This is because in all badminton techniques, its basic movements require shoulder pull-back and chest stretch. When the ball falls to the top of the forehead and hits the ball, the upper arm is lifted up. The elbow is in front, the forearm swings back naturally, the wrist extends back, and the forearm rotates inward quickly to drive the wrist to flex and whip. Therefore, when the shoulder joint often repeats this movement, the four small muscles that make up the shoulder shaft are in a centrifugal overload state for a long time. If you are not careful, the plate can easily cause sports injuries. The symptom is that the shoulder joint feels obvious pain when swinging the arm to hit the ball, and it is impossible to make a strong action.

1.3 ankle and achilles tendon injuries

Because of the rapid take-off and emergency stop in badminton, especially the step-by-step release in front of the net, or the excessive leg movement, the floating tendon ligament around the ankle joint and achilles tendon is easy to be injured. In addition, if the pulling force is too fast and the force is applied obliquely, the external force is applied before the force is applied, and it is also easy to get injured. It is generally manifested as achilles tendon pain, especially when landing after jumping, supporting the hind legs or doing kicking movements.

1.4 elbow joint injury

The symptom of elbow joint injury is that there is no pain when the elbow is at rest. But it hurts when hitting the ball, and the range of motion of the elbow joint is limited. This is what people often say about tennis elbow. Elbow joint injury is the most common in badminton. Many muscles that control the movements of fingers, wrists and forearms are attached around the elbow joint. The main reason is that the technical movements are unreasonable or the burden of local practice is too heavy. In badminton, there are many movements such as wrist flexion and forearm rotation, and the forces used are explosive. Like backhand. It is completed by the flexor carpi and pronator muscles of the upper limbs. Elbow joint at 1300? 1800 hours. The resultant force of extensor is the most concentrated, and the lateral ligament is also the most tight at this time. If you push too hard, It may exceed the load of the car body and cause damage. Therefore, in badminton, the probability of elbow joint injury is also great.

1.5 knee joint injury

In badminton competition. Legs often change direction instantly, bend forward sideways, stretch backward, take off and stride, so that the knee joint constantly bears strong tension. Once an action is uncoordinated, overexert or tired, it will cause knee joint injury. Symptoms are pain and weakness in the knee joint, or pain when the knee is slightly bent during exercise.

1.6 Injury to other parts of the body

Badminton can also cause damage to other parts of the body, most of which are thigh muscles. The reasons for this kind of injury are as follows: First, due to insufficient warm-up activities before exercise. For example, when the temperature is low, the viscosity of muscle is high. Muscle groups are in a stiff state. If you don't make adequate warm-up preparations, it is easy to strain suddenly. Second, the quadriceps muscle strength is not strong or insufficient training. Can not bear the sudden displacement, sudden stop and take-off of the legs in training, resulting in strain of the quadriceps femoris.

2 Preventive measures

2. 1 Full preparation before exercise and active relaxation after exercise.

It is one of the important reasons for badminton injury that the warm-up activities are not paid attention to before exercise, or the warm-up activities are insufficient, incorrect and unscientific. Insufficient warm-up, muscle, viscera, nervous system function is not excited, muscle blood supply is insufficient. Exercise in such a physical state is stiff and uncoordinated, which is easy to cause injury. Before you start playing badminton, you should first carry out comprehensive and general physical preparation activities, such as the activities of all joints of the body from top to bottom, including turning circles, pulling ligaments, jogging and so on. Then we should carry out some special preparatory activities, such as swinging, starting footwork and footwork running in all directions. The reason and time of preparation activities should be well controlled. Can't stop moving. It shouldn't be too fierce. It is best to feel the heat and sweat a little. In the cold winter. In particular, we should be prepared for activities to avoid injuries caused by stiffness of muscles and ligaments.

After exercise, you should actively organize and relax. Promote muscle recovery. After exercise, do some static traction exercises to lengthen the muscle ligaments, and massage in time to relax Yao's exercise, which can promote muscle lactate metabolism. Relieve the soreness of muscles and joints. Promote the recovery of muscle fatigue and reduce the damage caused by the failure of muscle recovery when exercising again. The method is to relax the muscle parts with heavy load by kneading, beating and shaking. ? Generally speaking, we should pay attention to relaxing and completing exercise during or after exercise.

2.2 Reasonable control of the amount of exercise to prevent excessive exercise.

Because the lower limbs keep running all over the field for many times, the upper limbs swing their arms to hit the ball countless times, and the abdomen and trunk are in an indispensable position to connect the upper and lower limbs and promote the completion of every movement, so the load on all parts of the body is relatively large during the exercise. If the amount of exercise or the content arrangement is slightly careless, a certain part is overburdened. It will cause local damage. If you repeat the practice of an action many times, your body will be injured because you can't bear it. If you kill the ball vigorously many times, the shoulder muscles are overburdened; If you practice footwork online many times, the local burden on your knee joint will be too heavy. Therefore, the load of upper and lower limbs should be arranged reasonably during exercise, and high-density and low-density content should be carried out alternately, and the reactions of various parts of the body should be paid attention to after exercise. If you feel that a certain part is overburdened, you should stop local exercise immediately.

2.3 master the correct technical movements

Technical movements in sports are not standardized and do not conform to human physiological characteristics, resulting in sports injuries? An important reason. The technical action is reasonable and accurate. Exercise is not only energy-saving, comfortable and beautiful, but also not easy to get hurt. On the contrary, unreasonable and clumsy technical movements are not only laborious and clumsy, but also do not conform to physiological characteristics and are easy to cause shoulder injuries. For example, when hitting the ball, there is no internal and external rotation of the forearm and upper arm to drive the wrist, only the flexion and extension of the wrist to hit the ball, and the wrist is easy to be injured. When doing online footwork, if the forefoot touches the ground and the center of gravity rushes forward, the patella is easily damaged.

2.4 Strengthen the training of strength and quality

Strength and quality are the foundation of all sports. Good strength and quality, especially small muscle groups, can effectively prevent injuries. On the contrary, poor muscle strength and poor extensibility are a major cause of injury. For the body parts that are easy to be injured and have relatively weak strength during exercise, we should pay attention to improving their functions and the ability to bear exercise load, especially improving their muscle extensibility, which is a positive means to prevent injuries.

2.5 Keep in good physical condition during exercise.

When the body is tired, the motor function of all parts of the body decreases, and it is easy to have reactions such as slow response, uncoordinated movements and decreased motor ability. At this time, if you barely participate in sports, your body will be easily damaged. Therefore, you should always pay attention to the muscle reactions of various parts of the body before and during badminton, such as muscle spasm, soreness or pain. Unwilling to exercise? When you feel good, you will no longer be forced to play or train.

2.6 Pay attention to the influence of sports environment factors on the injury.

Playing badminton on slippery ground is easy to strain lower limbs. Long-term exercise on hard ground, such as cement ground and brick ground. It is easy to strain your knees and ankles. If the ground is uneven or there are foreign objects, you will twist your feet. Inappropriate shoes and socks, too big and too small shoes or too hard soles, too thin socks or too heavy rackets are not conducive to exercise.

3 Measures to improve sports injuries

A large number of badminton sports practices have proved that the more effective way to promote the recovery of some light bottom injuries is to focus on prevention and treatment, properly strengthen the strength training of the injured parts, and pay attention to improving the muscle extensibility of this part, so as to achieve certain therapeutic effects. Of course. If the injury continues to develop after some improvement measures, you must go to the hospital. The prevention and improvement measures of common injuries in badminton are:

3. 1 Measures to improve shoulder injuries: Strengthen shoulder strength training and flexible stretching training.

Put a certain weight on the elbow and lift it horizontally to shoulder height, 1-2 minutes, 4-6 groups at a time. Pay attention to relax when each group is intermittent. When relaxing, the shoulders should be subjected to positive pressure, pull back and practice in circles.

3.2 Improvement measures of elbow joint injury: prone static support method can be used. Strengthen the strength of this part.

Elbows bend slightly during practice. The amount of practice depends on your own situation. Every time you practice, your hands can't hold up, or Xiaosha's open weight is about 8-character training. The forearm of the tennis racket swings around the figure of eight. Or take a small dumbbell forearm flexion weight training. Use the correct swing technique, relax the grip, do not make the elbow too straight when hitting the ball, and thicken the handle to reduce the burden of tendons and ligaments around the elbow. Practice during recovery or wear elbow pads or elastic bandages for protection when necessary.

3.3 Measures to improve wrist injury: You can stretch your wrist with a small dumbbell or sand bottle to increase your wrist strength.

The frequency and weight should be controlled according to personal conditions until the forearm aches every time you exercise. Or increase the weight of the racket (with a tennis racket) and practice around the figure 8 to strengthen and improve the muscle activity ability of the wrist. Bricks can also be used instead of heavy objects, and finger strength can be developed. Wear wristbands or reinforce them with elastic bandages when exercising. The amount of practice depends on individual circumstances.

3.4 Improvement measures for knee joint injury: static squat or static exercise with load will have stronger ability to bear load and less possibility of strain.

When doing strength-strengthening exercises, the angle of knee flexion can start from the angle of knee pain. Gradually increase to no more than 900, and each practice time can be gradually increased from 5 minutes to more than half an hour. When practicing, it is better to have four strands of slight jitter. You can wear knee pads when exercising.

3.5 Measures to prevent Achilles tendon and ankle injury-pay attention to strengthening self-protection during exercise.

If the ankle joint has a sheath, we must follow the principle of gradual progress when increasing the intensity of exercise. If there is excessive fatigue or pain during exercise, you need to rest for a few days or reduce the amount of exercise appropriately. The arrangement of the amount of exercise is wave-like. For people with minor injuries, you can add a belt to protect your feet during exercise. In severe cases, the ankle protector can be wrapped and fixed with elastic gauze. Master the correct technique, first use leg movements to drive the whole body to move, instead of moving the center of gravity first and then moving the legs to avoid injury.