The purpose of fitness is for health, but sports injuries caused by incorrect exercise methods are not worth it.
The causes and prevention methods of sports injuries are:
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.
Treatment: 24 hours ago was the acute phase. Methods: Stop exercising, cold compress, bandage and raise the injured part.
After 24 hours is the recovery period: with massage, micro-motion, rehabilitation or restorative exercise.
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 (fast movements 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.
Treatment: 24 hours ago was the acute phase. Methods: Stop exercising, cold compress, bandage and raise the injured part.
After 24 hours is the recovery period: with massage, micro-motion, rehabilitation or restorative exercise.
3. Exhausted:
Manifestations: people are cold, sweaty, pale or red, headache, dizziness, fatigue and fatigue.
Prevention: coaches or practitioners should pay attention to the control of exercise.
Solution: Leave the hot place and take off your coat and wet clothes. Give him some water slowly after waking up and pay attention to observation. The patient should not do more exercise that day.
4. 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.
5, gravity impact:
Manifestations: dizziness, dark eyes, uncomfortable heart, pale face, cold hands and feet, and severe fainting.
Causes: insufficient blood supply to the lower limbs during exercise, insufficient venous return during sudden static exercise, and cerebral anemia caused by cerebral ischemia and hypoxia.
Prevention: Don't stop exercising immediately after intensive exercise.
Treatment: Let the patient lie flat, the foot pad is high, the head is lower than the foot, and massage from the calf to the thigh.
6, angina pectoris:
Manifestations: Angina pectoris often manifests as leg and belly pain and colic.
Reason: Regular exercise in cold places, drinking cold drinks, not doing stretching massage and not drinking salt water will aggravate the condition.
Prevention: pay attention to choose a good exercise environment, be fully prepared for activities, and have an air-conditioned gym indoors.
Treatment: rest and let the practitioners go in a good environment.
7. strokes:
Manifestations: Severe heart disease, affected human functions, dry skin, redness, fever, fast and weak pulse, shallow breathing, etc.
Treatment: Conscious: Drink plenty of water and take off your coat. If you vomit, don't give liquid food and call the hospital.
Unconscious: call for help, let him lie on his side, observe his breathing, put ice cubes on his wrists, ankles, armpits and neck veins without massage.
8, exercise abdominal pain:
Cause 1: liver and spleen congestion. Chronic abdominal diseases
Reason 2: respiratory muscle spasm (insufficient preparation, low lung permeability, uncoordinated exercise and breathing)
Reason 3: Gastrointestinal spasm (overeating before exercise, exercising too early after meals, fasting or drinking too much water).
Prevention: physical examination before exercise, reasonable arrangement of exercise diet, exercise before and after meals 1 hour, no fasting and excessive water exercise.
Treatment: slow down, deepen breathing, adjust the rhythm of exercise breathing, and press the painful part with your hand. It is impossible to stop the movement.
Oral antispasmodic drugs (atropine, ten drops of water).
9, plantar fasciitis and nerve tingling:
Cause: Pain caused by frequent compression of soles of feet. The reasons are inappropriate routines, shoes problems and poor physiological structure of feet.
Causes: calcaneal calcium precipitation, plantar fasciitis, nerve tingling;
Prevention: Adequate preparation activities (including foot preparation activities).
Treatment: Pay attention to relaxation, rest, massage and taking a hot bath.
10, seed osteitis:
Cause: Sudden heavy pressure was applied to the sesamoid bone during exercise, resulting in fracture and inflammation.
Prevention: choose shoes with cushioning and correct them with cushioning force.
1 1, Tendon and calf myalgia:
Reason: It is caused by often lifting the heel.
Prevention: Warm-up activities and relaxation before and after exercise should be prolonged.