Correct prevention can greatly reduce the chance of wrist injury. Do enough warm-up activities before exercise. Before playing ball games or other sports that require wrist strength, turn your wrist left and right for about ten minutes until it feels loose and warm. Secondly, we should also strengthen the exercise of wrist muscles in peacetime. We can do wrist exercises with small dumbbells or sand bottles, and carry out "eight-character" training to strengthen and improve the muscle activity ability of the wrist.

In this issue, the reporter interviewed Ou Wei, a team doctor of the basketball team of Guangdong University of Technology. Dr. Ou Wei will introduce three methods to prevent wrist injuries.

The first trick: strength training

1. Use elastic tension band for resistance exercise. Fix one end of the tension band at one end of the exercise stick (weight not exceeding 50g) and step on the other end of the tension band. Hold the other end of the practice stick with one hand on the side, and then bend your wrist to do resistance exercises from bottom to top (the resistance end of the practice stick is placed behind your body). Forearms and elbows should be stable when the practice stick is lifted and lowered. This exercise helps to strengthen the muscle strength of ulnar movement. Each arm does two groups, and the frequency of each up-and-down movement is controlled at five seconds.

2. You can also use elastic tension belt for resistance exercise. One end of the tension band is still fixed at one end of the training stick, and the other end is stepped on the foot. Hold the other end of the training stick in one hand and bend your wrist from bottom to top to do resistance exercises (the resistance end of the training stick is placed in front of you). When practicing lifting and dropping the stick, keep the forearms and elbows stable. This exercise helps to strengthen the muscle strength of radial movement. Exercise intensity is the same as above.

The second measure: flexion and exhibition practice

The exerciser sits on the exercise platform with his legs apart, his forearm on the same knee joint and his wrist bent forward. Pull the stretcher to a certain extent, at which time the palm is facing the other leg. The non-practicing hand supports the forearm of the practicing hand, and the forearm is in a fixed state when the hand and wrist move. Wrist flexion abduction. When practicing, ask your wrist to move back and forth as much as possible. 20 times as a group, do two groups. The time for each flexion and extension is two seconds.

The third measure: rotation practice

This exercise is aimed at the pronation and supination of forearm or wrist muscles, and requires practicing sticks, ropes and two kilograms of weight. Turn the exercise stick with both hands, roll the weight hanging on the rope from bottom to top, and then put it down from top to bottom. Repeat the exercise 15 times. This exercise requires an assistant to support the stick at the other end and give it some resistance.

What are the wrist injuries?

In sports, acute wrist injury is quite common, among which the injury caused by wrist extension support is the most common. This is related to the conditioned reflex action when people fall. This supporting action alone caused four kinds of injuries.

1. Distal radius extension fracture (Collet fracture): This is cancellous bone, which is fragile. After fracture, the distal radius and wrist have obvious swelling, tenderness and deformity, which can be diagnosed by X-ray.

2. Wrist scaphoid fracture: it is common in football, basketball, volleyball, gymnastics and other sports, and is caused by the back of the wrist extending to the ground. Symptoms after injury are often mild, much like wrist sprain, with only slight pain, swelling and tenderness on the outside of wrist joint and pain on the back of wrist extension.

3. Lunate dislocation and lunate dislocation: After injury, there are many typical wrist dorsiflexion and palmar bulging deformities, fingers can not be completely straightened, and thumb, index finger and middle finger are insensitive.

4. Acute traumatic synovitis of wrist: joint synovium is damaged due to extrusion, causing swelling and bleeding, joint hematocele and effusion, local tenderness, limited joint activity and other symptoms.