Some people fail to deal with sports injuries in time or take improper measures, causing secondary injuries or aggravating injuries, leaving hidden dangers for future recovery. For example, habitual sprain or dislocation of joints, long-term muscle inflammation and muscle tendon inflammation. Some injuries can lead to serious consequences or even death, such as cervical spine injury leading to paralysis, excessive exercise leading to heart disease or even sudden death.
Our personal trainer should guide members to exercise correctly, prevent sports injuries and master basic injury treatment measures. In Europe and America, personal trainers must have a certificate of cardiopulmonary resuscitation (CPR first aid). Here is a brief introduction to the types, prevention and first aid measures of sports injuries.
First, sports injury search
1. Causes of sports injuries
The causes of injury are divided into external and internal causes.
External factors include improper movements or choosing exercise and intensity that is not suitable for you. For example, when you pull hard, your lower back does not bend into a reverse bow, resulting in lower back strain and even spinal injury. There are also factors such as improper use of sports equipment, incorrect exercise plan or arrangement, and environmental temperature.
Internal factors include physical health (such as some special people), physical condition and lack of proper stretching and warm-up exercise.
2. Common types of sports injuries
From the injury site, including: muscle injury, soft tissue injury, bone and joint injury, internal organs injury and so on. According to the nature of the injury, there are sprains, strains, contusions, tears, fractures and so on. Judging from the time of injury, there are chronic injury and acute injury.
(1) strain syndrome
Strain syndrome is a chronic injury, which is characterized by the wear of articular cartilage and the tearing of muscles, tendons, joint capsules and ligament periosteum. For example, in carpal tunnel syndrome, a high incidence of bodybuilders.
(2) Cervical and lumbar sprains
Cervical and lumbar sprains are often caused by incorrect movements, excessive resistance or excessive force. It is easy to appear when we do heavy load training such as squat and hard pull, and it can also lead to sprain when carrying heavy objects and jumping from a height in daily life. Especially people with weak lower back muscles or long-term inactivity are more likely to have this problem.
Injured parts: spinal soft tissue tear, joint sprain and intervertebral disc injury.
Symptoms: Acute symptoms are tingling, inflammation, inability to exert strength, and reduced range of joint movement, which may lead to muscle imbalance. Chronic symptoms are spinal pain, muscle weakness and muscle imbalance.
Spinal cord injury can also affect nerve circuits, causing dizziness, headache, muscle weakness, numbness and so on.
The following conditions will worsen the condition: sedentary, standing and other fixed postures, turning around, getting up and other quick movements.
Treatment: Acute injury should be stopped immediately and treated. For mild injuries, we should improve muscle imbalance and enhance muscle strength through muscle exercise, and pay attention to accurate movements and slow speed.
(3) Shoulder tendinitis
Shoulder tendinitis includes biceps brachii and supraspinatus tendinitis, which is characterized by acute tearing and chronic tendon wear. It is mainly caused by incorrect posture, excessive resistance and muscle imbalance during exercise.
Symptoms: The shoulder tingles, and the pain will spread to the upper body. When the arm is raised too high, the pain will be aggravated. Weakness of arm. For example, you can feel obvious pain when you press your shoulders.
Treatment: Avoid overdose, receive treatment and strengthen the functional exercise of muscles (including trapezius muscle and supraspinatus muscle). ), and correct the position of the shoulder and scapula.
(4) Tennis elbow
Tennis elbow is named after tennis player, which is caused by collision and overload. Repeated movements and incorrect posture can also cause chronic tennis elbow.
Symptoms: elbow pain, tingling, redness and swelling.
Treatment: rest, prevent touching the affected area, accept diagnosis and treatment, and strengthen wrist flexor exercises.
(5) Knee pain
Knee pain is mainly caused by wear and tear of knee cartilage. The reasons are muscle imbalance, incorrect position of the lower kneecap and incorrect posture and posture during exercise.
Symptoms: Knee ache, muscle weakness and inflammation, lack of control. The pain intensified when going up and down the stairs. Sedentary can also cause pain.
Treatment: rest, receive medical treatment and strengthen muscle function exercise.
Second, prevent sports injuries.
Personal trainers must strengthen the members' awareness of injury prevention when guiding their members to exercise, and the coaches should be able to take basic first-aid measures in case of accidents. Preventing problems before they happen, safety is always the first requirement of sports. To prevent injury, the following principles must be observed:
(1) Progressive moderate exercise
Too much is too late, and exercise should be moderate. Many chronic injuries are caused by excessive exercise. Overtraining can lead to mental fatigue, poor sleep quality, loss of appetite, muscle aches and decreased hormone levels. Some athletes are tired and fractured because of overtraining.
To detect whether the training is overtraining, you can measure the morning pulse in the morning. If it is significantly higher than before, muscle soreness cannot be recovered, which may be due to over-training of immunity.
(2) Fully warm up
Warm-up includes stretching muscles and ligaments, moving joints, accelerating heartbeat and blood circulation. The chances of soft tissue injury and muscle strain of people who have not warmed up fully are significantly higher than those who have warmed up.
(3) Choose appropriate tools and actions
Before instructing a member to choose an exercise, he must judge whether it is safe and effective for him.
(4) Correct movements and body postures
Correct movements are very important, and wrong movements will often become health killers, which will not only fail to exercise, but also cause harm. It is also important to keep the right posture during exercise. For example, whether the posture of the spine is normal, whether the lower back is tight, whether the pelvis is stable, and whether the joints are within the extension range. These are all important factors to prevent injury.