Warm up before exercise. That is, warm-up activities before exercise should be sufficient, because exercise without warm-up is the most likely to cause injury. Before exercise, you should stretch your limbs, exercise your body, turn your neck, turn your shoulders, bend your back, leg press, twist your hips, bend your knees, wrap your ankles and jog properly. Only in this way can your whole body's blood circulation be active, so as to meet the blood supply of all parts during exercise and ensure that aerobic exercise is dominant. In addition, warm-up activities can also improve the excitability and flexibility of the nervous system, ensure the coordination and balance ability during exercise, and effectively reduce hypoxia and unbalanced injury.

Personally, I think:

1, open the chest, front abdomen and back muscles forward and backward with both hands holding the badminton racket;

2. Stretch left and right to open the muscles of the left and right armpits and hands;

3. Turn left and right to open the transverse oblique muscles, such as transverse abdominal muscles = =;

4, stride leg press, cross open leg muscles;

5. Do wrist shaking = exercise = move all joints;

6, the first action is 5- 10, depending on everyone;

7. After finishing the above actions, lengthen the ball for about 10min, depending on the individual, try to open the whole body muscles;

8. Note that the above actions are only suitable for golfers with relatively standard playing movements;

9. If the action of playing ball is not standardized, please refer to point 8 and suggest standardizing the action, otherwise it is more likely to cause injury;

10 is purely personal. I am not responsible for any similarity or contingency. After reading this post, I think you agree with this.

The second lesson is the protection and attention of special parts after strenuous exercise.

1, protect the special parts. Wrist, knee, ankle and waist injuries are the most common injuries in badminton. Special attention should be paid to protecting these parts during exercise, and wrist pads, knee pads and wide belts should be prepared when necessary.

2. Prevent "sudden braking". Don't slam on the brakes during strenuous exercise. For example, during long-distance running, the muscles of lower limbs contract and squeeze blood vessels, so that blood flows back to the heart. Once the exercise stops suddenly, the leg muscles relax and lose the ability to squeeze. Because of gravity, blood will gather in both lower limbs, and the blood volume will be reduced, which may lead to "gravity collapse", manifested as nausea, vomiting, pallor and cold sweat = =, and in severe cases, fainting and cold sweat will occur. In addition, during strenuous exercise, especially in fierce singles matches, all organs of the human body are in a state of stress, and the adrenal gland secretes a lot of adrenaline, which can make people's heart rate abnormally accelerate and blood pressure rise sharply. If exercise stops, the consumption of adrenaline will be reduced, which will lead to a sharp increase in adrenaline content in the blood, which can lead to tachycardia and even ventricular fibrillation and sudden death, which is one of the reasons for sudden death after most strenuous exercise. Therefore, don't "slam the brakes" after strenuous exercise, but slow down slowly and then stop. Badminton, for example, is a singles competition. Walk back and forth after playing. Don't sit down or stand still at once. Exercise your hands and feet even when standing to reduce recent accidents and long-term injuries.

In the third lesson, many golfers recently raised the issue of injury. In view of this, this class will discuss the problem of massage after injury.

Common badminton sports injuries include muscle strain, joint ligament sprain, subcutaneous congestion, swelling, soft tissue strain and so on. After sports injury, due to vasospasm, lymphatic reflux is blocked, and the excitability of peripheral nerve endings increases, causing tissue congestion, edema and pain.

Massage therapy can dilate local blood vessels, improve the circulation of blood and lymph, and reduce the excitability of peripheral nerves, so it can promote blood circulation, eliminate edema and relieve pain. Different massage techniques should be selected according to the nature, location, time and degree of injury. The swelling, pain and adhesion of muscle hypertrophy such as back and thigh can be treated by rolling. This massage technique has the functions of promoting blood circulation, removing blood stasis, relieving swelling and pain, and releasing adhesion. Massage evenly, and (pay attention here) move forward gradually and rhythmically, without jumping.

Specific practice: the fingers are slightly bent, and the protruding part of the metacarpophalangeal joint on the back of the ruler is used to exert force, and the massage part is continuously rotated back and forth, while moving at a constant speed. To treat muscle soreness and muscle spasm, elastic tendon manipulation can be used: massage muscles or tendons with four fingers such as thumb. ? Why did you lie? What's the matter with you? Look at gamma. See? ~ 5 times. In order to relieve the pain, you can add a sedative technique, that is, press the wound with a thumb or other fingers (pay attention to static pressure) 10 ~ 20 minutes.

Meridian massage can be used in acute stage of injury. This method has the function of harmonizing qi and blood and returning to normal position along tendons.

Manipulation: the thumb is pressed against the wound and moves slowly and steadily from top to bottom according to the direction of ligament, muscle fiber and nerve.

If the local swelling is obvious, the cutting method can be used. The specific method is: cut and press the skin gently and densely with the tip of the thumb, and push forward along the direction of lymphatic flow. Apply force gently and slowly at the painful part so as not to aggravate the pain. Ice is better if there is ice.

For chronic injuries of muscles, tendons and ligaments, such as adhesion and induration, the common methods are tendon separation and scraping. Separating tendons can separate adhesion, promote blood circulation and dredge collaterals, and promote local blood circulation; Curettage can loosen adhesion, eliminate induration, improve nutritional metabolism of diseased parts and promote tissue repair. Tendon separation is to squeeze the injured part with the fingertips of both thumbs or one thumb, and move left and right in the vertical direction with ligaments or muscle fibers. Scraping method is to scrape the thumb and nail on the affected part with even force (pay attention to even force, don't use too much force to avoid being injured again).

Acupoint massage can dredge meridians, harmonize qi and blood and relieve pain. When massaging, press the acupoints with the fingertip of thumb or middle finger, and press the superficial acupoints with the tip of elbow (elbow flexion) where the muscles are thicker. Acupoints should cause acid swelling reaction from light to heavy (pay attention to it properly here). Refers to being careful not to damage the skin when pinching superficial acupoints (attention).

Introduce several TCM therapies for sports injuries;

1. Chinese medicine hot compress prescription for lumbago and leg pain: (Note that the following units are grams, only for external use) Radix Dipsaci 4O, Notopterygii Rhizoma 3O, Radix Cyathulae 3O, Cortex Erythrinae 3O, Asari 10, and Radix Stephaniae Tetrandrae 30. Usage: Mash the medicine, soak it in vinegar, steam it in a cloth bag for half an hour, let it cool slightly (the temperature should be appropriate to avoid damaging the skin), and then put the cloth bag on the injured skin. Twice a day, each time 30 minutes to 1 hour, about 7 days is a course of treatment. Put it in a cool and ventilated place after medicinal use and it can be used for one week.

2. Closed soft tissue injury (such as contusion, muscle strain, joint ligament sprain, etc.). ) External application of traditional Chinese medicine (note that the early stage is 24 hours later) Methods: (l) At the early stage of injury, the injured part is red, swollen, hot and painful: prescription: raw gardenia powder100g, flour 50g. Usage: Mix raw Gardenia, flour and egg white into paste, and apply it to the affected area to clear away heat, reduce swelling and relieve pain; You can also roll the wound with cooked warm eggs. (2) In the middle stage of injury (within one week), the red fever subsided and there was still swelling and pain: prescription: cinnamon 25g, Aconitum carmichaeli15g, Radix Aconiti Kusnezoffii, Rhizoma Arisaematis, Olibanum, Myrrha, Radix Aucklandiae, Caulis Akebiae, Radix Dipsaci, Eupolyphaga Seu Steleophaga, Carthami Flos and Herba Artemisiae Anomalae each 20g. Usage: grind the medicine into powder, add water and a little alcohol and vaseline to make it into a thin paste, boil it, cool it to 50℃, and apply it to the wound while it is hot. It can dispel cold, promote blood circulation, remove blood stasis, reduce swelling and relieve pain. (3) Late stage of injury or chronic strain (one week later): prescription: 50 grams of Erythrina bark, 65,438 0.5 grams of speranskia tuberculata, Lycopodium, Angelica sinensis, Carthamus tinctorius, sappan wood, Radix Clematidis, Cortex Acanthopanacis, Notopterygii Rhizoma, Radix Angelicae Pubescentis, Radix Angelicae Dahuricae and Zanthoxylum bungeanum. Usage: decoct the medicine with water, pour it into a basin while it is hot, smoke it first (put the wound on the basin and smoke it), and then wash it, 1 ~ 2 times a day, about half an hour each time. Each dose can be used for 2-3 days. It can relax muscles and tendons, dredge collaterals, promote blood circulation, remove blood stasis, dispel wind and remove dampness.

3. (It is recommended to go to the hospital here, because individual differences are quite large, please choose carefully) Muscle strain and fatigue after fracture and dislocation reduction: prescription: Rehmannia glutinosa 15O g, Camphor 15O g, Carthamus tinctorius1ogog, Panax notoginseng 5 g, menthol 40g, borneol 5g and musk/kloc-0. Dissolve camphor, menthol and borneol in 5 ooml 95% 95% (note that it is 95%) alcohol, and then pour the two kinds of soaked wine. Usage: Rub it on the injured skin with massage. It can relax muscles and tendons, promote blood circulation, clear away heat and relieve pain, and penetrate into deep tissues. This medicinal liquor is not suitable for oral administration (please note, don't take it orally), and it is also not suitable for people with cold and wet constitution (please note, generally speaking, the tongue is light, the coating is white, and the pulse is thin and white, but people who exercise a lot generally don't, so please choose carefully).

The best thing is that there is no pain, but there is no absolute. If so, I hope that all golfers can find a way that suits them, recover as soon as possible, and charge again on the court!

I wish all golfers happiness!

The fourth subject, recovery after exercise ~ ~ ~ ~ ~ ~ ~

During exercise, some people often feel tired, while some young people also feel very tired after exercise, especially after a long period of intense exercise. In order to devote yourself to future sports or training with abundant energy, the following methods and measures can accelerate the elimination of fatigue.

1, supplement nutrition

It is found that when people feel tired or have a lot of training, giving 100- 150g glucose to supplement the consumption of heat energy during exercise can promote the storage of liver glycogen, prevent fatty liver, restore blood sugar level and accelerate the elimination of blood lactic acid. In addition, protein, vitamin B 1, B2 (vitamin B group), C, nicotinic acid, water and minerals should be supplemented in the diet. Because exercise consumes a lot of energy substances, vitamins and minerals in the body, if the level of these substances is not restored to normal as soon as possible, the exercise ability of the body will be affected.

Step 2 take a warm bath

Taking a warm bath after exercise can improve blood circulation and accelerate the discharge of metabolic waste due to the warming effect of hot water.

Step 3 massage

Relaxation massage for the most strenuous and fatigued muscles is a very effective and widely used method to eliminate fatigue. Satisfactory results can be achieved by mainly kneading with light intensity and long time, combined with traction and tapping.

Step 4 get enough sleep

Sleep is one of the most fundamental and effective ways to eliminate fatigue. Without a good sleep as a guarantee, the fatigue of the human body cannot be eliminated. Therefore, people who often participate in sports should ensure adequate sleep time and a good sleep environment. Generally, at least 8 hours of sleep are guaranteed every day.