Shoulder joint is the most flexible, and many sports are easy to get hurt.
Of all the joints in the human body, the shoulder joint is the most flexible. Many sports, such as rowing a sampan and playing ball, require several bones in the shoulder and their connected muscles, ligaments and tendons to work together. Therefore, if people do not pay attention to protection during exercise, the shoulder joint is easily injured. The internal reason why the shoulder joint is easily injured in sports is that its high flexibility is at the expense of "sacrificing" certain stability. If some exercises exceed the limit of shoulder joint activity or overload the local load due to improper exercise, it will lead to shoulder joint injury. Tennis, badminton, baseball, softball, squash, swimming, mountaineering, weight lifting, pulley traction exercises and gym strength training are easy to cause shoulder injuries. Shoulder joint injury caused by exercise is mainly rotator cuff injury.
Rotator cuff injuries often occur.
Prevention is the most important thing.
Rotator cuff injuries are common among volleyball, gymnastics and swimmers. For fitness participants, it is also easy to have excessive shoulder exercise load or excessive movements. Common vulnerable actions are: throwing objects too hard, such as baseball throwing; Hold the ground with your hands when you fall; Shoulders in horizontal bars and rings; Stretch back suddenly in weightlifting and snatch. But the common reason is muscle strain, that is, excessive use of shoulder joint for a long time without proper exercise and stretching of rotator cuff muscles.
Rotator cuff injury has special symptoms: recurrent or persistent shoulder pain; The pain is aggravated at night, especially when the affected side can't sleep; Decreased muscle strength, especially when trying to lift the upper arm; The range of motion of joints may be limited.
In fitness exercise, injury prevention is more important than treatment, and the following three points need special attention:
1. Before starting formal exercise, you should do a "warm-up" activity, that is, slow and controlled upper arm rotation, which can help stretch and exercise rotator cuff muscles and effectively prevent rotator cuff injuries.
2. In sports, athletes should pay attention to themselves, that is, consciously "feel" their shoulder reaction; Once there are bad emotions such as pain, we should pay attention to them and stop exercising, and then take necessary protective measures or treat them as soon as possible.
Don't exercise excessively, especially in the gym. For example, after practicing pectoralis major and latissimus dorsi, it is not suitable for more intensive training on the shoulders. Exercise is even more taboo when you are tired.