1, warm up before fitness, and remember to avoid exercising without warming up in advance. Warm-up helps to activate muscles and make ligaments more elastic. Doing several groups of stretching exercises can achieve good results. The standard warm-up time is 10- 15 minutes, which can effectively reduce the risk of sports injury.
2, choose the right sports shoes, never wear shoes with slippery soles when exercising, because there is nothing worse than falling with a barbell. Choose comfortable and breathable sports shoes. Don't forget to clean and replace sports shoes in time to keep the gym clean and reduce the risk of accidental falls.
Don't exercise if you are not feeling well. If you are sick, overtired or feel weak, try to avoid exercise. Because it is difficult for people to keep their balance when they are weak, the chances of injury will greatly increase. When muscles are weak, all the burdens of the body will fall on the connective tissue structure, which is easy to cause joint and ligament strain.
4. Follow the correct exercise method. If your exercise method is not so standard, try to be as close to it as possible. Incorrect posture or improper method when lifting barbells will increase the lifting weight. Wrong sports skills can easily cause injuries. It's best to ask the coach to demonstrate the correct posture before exercise.
5. Eating correctly, fitness needs to consume a lot of energy, so you need to eat food within 1-2 hours before exercise to provide energy. Otherwise, the sugar in your body will decrease rapidly, and you will soon feel weak or even injured. Make sure you get enough vitamins and protein. Protein not only contributes to muscle growth, but also helps to strengthen other tissues in the exercise system.
6, drink plenty of water, there is a saying among junior bodybuilders that you can't drink water during exercise. This is not correct. Replenishing enough water can avoid dehydration, which can easily lead to dizziness and physical injury.
7. Ask the coach to accompany you. Some movements need the protection of the coach, such as barbell bench press. Usually, when you are tired from exercise or overestimate your physical strength, it is even difficult for you to get out from under the barbell. In this case, there should be a coach around to ensure that the barbell will not suddenly hit your chest or abdomen.
8. Wear wristbands and belts when exercising. Everyone has their own "weak parts". Some people may have knee pain, while others may have wrist injuries. Elastic bandages and weight-lifting belts can provide support for connective tissue structures and prevent injuries.
How to deal with accidental injuries in sports and fitness?
1, muscle spasm
Muscle spasm is a kind of tense muscle contraction, which can not relieve relaxation. Without proper preparation before exercise, it is easy to cause muscle spasm. If you encounter this situation in sports, you should first gradually slow down the speed of sports, stop at the roadside or on the runway, and don't rest on the road or on the runway, so as not to affect the sports of other athletes. When cramping, hold the toe on one side of the cramp with one hand, and press hard against the leg. Press the knee down with the other hand, straighten the leg and repeat the action. After the pain disappears, massage the muscles in the cramp area.
2. Muscle pain
After a period of exercise, I usually feel sore and stiff muscles in my thighs and calves, especially the next day. Muscle soreness is a normal physiological phenomenon in exercise. When muscle contraction produces energy, insufficient oxygen supply and lactic acid accumulation will stimulate the nervous system and cause pain. If muscle aches during exercise, you can appropriately reduce the amount of exercise, slowly slow down the speed of exercise, and stretch or massage the sore muscles.
3, ankle sprain
Falling or slipping while running can easily lead to sprained ankles. Generally speaking, ankle sprain needs a long recovery period. After ankle sprain, you should immediately stop exercising and brake to rest, so as to avoid repeated injuries and aggravate the injury. After the injury, we should find the conditions of ice compress according to the environment in time. We can use popsicles and ice water instead, and put them at the ankle 10~ 15 minutes. It is best to ice every 2 to 3 hours in the early stage, which can effectively prevent swelling. Note that the ankle sprain must wait until it is completely cured before strenuous exercise, otherwise it may be sprained again and the symptoms will be aggravated.
4. Knee pain
There are many reasons for knee pain during exercise, both external and internal. A big reason is that the hard and unbuffered running ground has a great influence on the knee, which is easy to cause knee injury and knee pain. In addition, the runner's own muscle strength is weak, or the abnormal movement pattern of running will lead to the tension of the iliotibial tract outside the thigh, and long-term failure to relax will also cause knee pain.
If your knee hurts during running, you'd better not continue running. People with severe pain should stop running for 2 to 4 weeks and take some anti-inflammatory drugs orally after being diagnosed by a doctor. In addition to medication, runners should also strengthen the muscle strength training of legs and strengthen the muscle strength around the knee joint in order to enhance the stability of the knee joint and play a protective role. Do more stretching and relaxation before and after running, and relax the iliotibial tract with foam shaft, which will relieve knee pain.
5, plantar fasciitis
Plantar fascia is a thick tissue of the sole, which mainly provides support for the arch of the sole and absorbs the reaction force generated when the foot moves. If the plantar fascia is stretched for a long time, or is strongly collided locally, inflammation may occur, which is called plantar fasciitis. If you feel pain or discomfort in the soles of your feet during running, you should stop exercising in time, and if possible, you should ice it in time to avoid tiptoeing.
6. Abdominal pain
It often happens on an empty stomach in the morning or in other sports where there is not enough digestion time after eating. When abdominal pain occurs during exercise, it is best to slow down slowly until the exercise stops. Adjust breathing rhythm, deepen breathing, and take many deep breaths continuously. At the same time, pressing the abdomen with your hands can relieve the pain.