Do you know how to prevent sports injuries? Sports injury is a common phenomenon in sports. Although it was an accident, it was not impossible to prevent it. I collected and sorted out the information on how to prevent sports injuries for everyone. Let's see how to prevent them.
How to prevent sports injury 1 The causes and prevention methods of knee joint injury are:
1, muscle strain:
Internal reasons: insufficient training level, poor flexibility, energy and flexibility, and poor physiological structure.
External reasons: insufficient warm-up exercise, poor venue, average temperature, environmental humidity and teaching content, and insufficient technical expertise of coaches.
Prevention: Choose coaches, places and appropriate course content, and do adequate exercise and warm-up under all normal weather conditions.
Solution: 24 hours ago, it was an acute symptom. Methods: Stop physical exercise, ice compress, bandage and raise the injured part.
After 24 hours, it is the recovery period of operation: mutual cooperation massage, shaft body, rehabilitation or recovery exercise.
2, joint sprain:
Internal causes: poor technical mastery, poor flexibility, low energy of muscles around joints, poor physiological structure and poor energy caused by fatigue.
External reasons: insufficient warm-up exercise, slippery ground, wrong operation of equipment and coaches, poor content (fast speed, excessive rotation and jumping).
Prevention: Full warm-up exercise and mastering the application of mechanical equipment will slow down the coach or himself.
After 24 hours, it is the recovery period of operation: mutual cooperation massage, shaft body, rehabilitation or recovery exercise.
3. Physical and mental fatigue:
The main manifestations are: chills, easy sweating, white or red complexion, headache, dizziness, fatigue and fatigue.
Prevention: coaches or practitioners should pay attention to the control of exercise intensity.
Solution: Leave the hot area and take off your coat and wet clothes. After staying awake, feed them some water slowly and pay attention to observation. Patients don't need to strengthen exercise that day.
4. Exercise fatigue:
Main manifestations: palpitation, tachycardia, slow recovery of blood pressure and pulse rate after exercise, visceral discomfort, hematuria, etc. People are prone to sweating, pale or red face, headache, dizziness, fatigue and exhaustion.
Reason: the training method is wrong, not from the superficial to the deep, systematic training, high exercise intensity, long training time, insufficient rest and so on.
Prevention: allocate effective training time and plan, and pay attention to reasonable arrangement of time.
Solution: adjust the exercise plan, exercise intensity, from shallow to deep, and carry out systematic training and all-round training.
How to prevent knee joint injury is actually a very simple matter. In daily life, some protective measures must be taken before fitness exercise. In addition, in daily life, we must protect ourselves more, strengthen exercise and do some meaningful fitness exercises. , and pay attention to supplement nutrition. With nutrition, there is motivation for exercise.
How to prevent sports injuries 2 How to prevent sports injuries
1, How to prevent sports injuries and strengthen ideological education
In peacetime, we should pay attention to strengthening the education of injury prevention concept, and conscientiously implement the policy of "prevention first" in teaching, training and competition. Strengthen the organizational discipline education for students and athletes and cultivate their good sports ethics.
2. How to prevent sports injury and arrange sports load reasonably?
The strain of sports system is mostly caused by long-term local load. In order to reduce these injuries, teachers and coaches should strictly abide by the principles of sports training, carry out individualized treatment according to age, gender, health status, training level and the characteristics of various sports, and arrange sports load step by step and reasonably.
3. How to prevent sports injuries should be fully prepared.
Many sports injuries are caused by insufficient warm-up activities, especially in this cold weather stage, so it is necessary to do warm-up activities before exercise. Warm-up activities can improve the excitability of the central nervous system, increase the number of open capillaries in muscles, improve the strength, elasticity and flexibility of muscles, improve the function of joint ligaments, increase synovial fluid in joint cavities, and prevent the injury of muscles and ligaments during exercise.
4. How to prevent sports injuries?
Arrange the content and intensity of training step by step. If you are a children's shoe that doesn't exercise regularly (because you are addicted to learning), don't do high-intensity exercise as soon as you play, because your muscles and joints are very fragile and prone to sports injuries due to long-term inactivity.
5. How to prevent sports injuries and local overload.
Excessive concentration of exercise in training will cause local burden on the body and cause sports injuries. For example, too many knees and squats can easily cause patella injury. Therefore, we should avoid monotonous and one-sided training methods in training, and we can learn different exercise methods in many parts of the body.
How to first aid sports injuries?
1, cold compress method: it can make blood vessels contract, reduce local congestion, lower tissue temperature and inhibit nerve sensation, thus stopping bleeding, relieving pain and alleviating local swelling. Often used for closed tissue injury.
2, raising the affected limb method: raising the affected limb can reduce the blood pressure and blood flow of the affected limb, thereby reducing bleeding.
3. Pressing method: You can directly apply a sterile gauze towel with your fingers to press the bleeding site, or press the bleeding artery near the heart with your fingertips. If you can press it on the corresponding bone, it will better block the blood and achieve the purpose of stopping bleeding.
4. Mouth-to-mouth artificial respiration: make the patient lie on his back, raise his head, hold up his chin, hold the patient's nostrils, and press the esophageal tube to prevent air from blowing into his stomach. The rescuer took a deep breath and blew a big breath into the patient's mouth. After blowing, let go of the hand holding the nose, and so on. The frequency of blowing is about 16- 18 times per minute until the patient spontaneously resumes breathing.
5. Chest compressions "Make the injured person lie on his back, overlap his hands up and down during first aid, place the palm root at the middle and lower part of the patient's sternum13, press down evenly and rhythmically with the help of weight and shoulder arm strength, press down the chest wall for 3-4cm, then quickly release his hand, and the chest wall will naturally bounce back, and so on, with the rhythm of 60-80 times per minute until the heart beats again.
Identification of sports injury
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.
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 (quick action 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.
3. 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.