Analysis:

Fitness taboo:

First, what is sports injury?

That is, all kinds of injuries that occur during and after exercise. The purpose of fitness is for health, but it is not worth the loss because of incorrect exercise methods: therefore, we must understand the causes of sports injuries and preventive measures. To participate in aerobic exercise, we must first know whether we have family diseases (such as heart disease and asthma) that are not suitable for aerobic exercise, and know our physical examination: people with heart disease or other diseases aggravated by participating in sports activities should undergo disease treatment or participate in rehabilitation exercise before participating in exercise.

Second, what sports injuries are caused by aerobics competition?

Muscle ligament strain, joint sprain, mental fatigue, sports fatigue, gravity shock, angina pectoris, stroke, sports abdominal pain, plantar fasciitis and nerve tingling, sesamoiditis, tendon, calf myalgia, semilunar valve disease, arthritis, mucositis, lumbar muscle strain bath, cervical spondylosis, tibial periostitis, etc.

10 III. Main methods of injury prevention

1. Warm-up exercise: walking, stepping, jumping in and out, stretching, etc.

2. Listen to the coach's advice in an appropriate and slow way.

3. Learn the techniques and theories of preventing sports injuries.

4. Invest in sports shoes, wrist pads and knee pads.

5. The principle of increasing 10% shall be followed, and the frequency, intensity and duration of 10% shall not be increased within one week, step by step.

6. Keep the balance between aerobic exercise and anaerobic exercise. At the same time, take part in some strength and flexibility exercises to prevent injuries.

7. Your body needs time to recover and exercise without hurting it.

8. Don't have an empty stomach before exercise, and drink enough water before, during and after exercise.

9. Participate in different trainings, such as cross-training to exercise different muscle groups. 0. Adjust the amount of exercise in time according to your physical condition. If you feel sore in a certain part of exercise, you can consider reducing exercise or stopping exercise.

Fourth, the causes of sports injuries and prevention methods

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, exercise under normal weather conditions, and make full preparations for activities step by step.

Handling:

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: coordination, jogging, 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 action, excessive rotation, jumping). Prevention: Make full preparations, understand the use of equipment, step by step, so as to slow down the coach or himself.

Handling:

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: coordination, jogging, rehabilitation or restorative exercise.

Reject sports injuries in the gym.

Except for a few cases of physical weakness caused by poor health assessment, most gym accidents are sports injuries. However, professionals said: sports injuries are not the patent of novices, and sometimes the frequency of old birds may be higher, and there is no reason. The so-called "carelessness in Jingzhou" may be just a temporary negligence or laziness, and the saved strength is often the murderer who leads to muscle strain and bone dislocation!

Doctors say that there are about three kinds of accidental injuries that may occur in general gyms: sprain, muscle strain and fracture:

Sprain: The symptoms are mostly ankle tendon rupture. The biggest trick to avoid sprain is to wear a pair of standard sports shoes to keep fit. Soft and shockproof sports shoes can absorb the pressure from the ground, slow down the impact on the feet, and indirectly reduce the chance of sprain. They are necessary equipment to prevent sports injuries.

Muscle strain: mostly caused by not warming up before exercise. The fitness instructor reminds you to warm up for at least five minutes before each exercise. The movements need not be complicated, as long as you can stretch your limbs evenly and exercise your bones and muscles. In addition, excessive exercise may also cause muscle strain. The best way to avoid this situation is to follow the fitness plan put forward by the coach, don't be greedy and do too much exercise at once.

As for muscle strain, how to deal with it? If the pain is only mild, you can take a hot bath or aromatherapy to relieve the symptoms. Many plants in nature have the function of relieving muscle pain, such as chamomile, rosemary and eucalyptus oil. With this ingredient, the aromatic essential oil can be directly applied locally or dropped several times in the bathtub, and the pain will be quickly eliminated. And if the degree of pain has hindered the normal activities of limbs, you should go to the hospital to report. Don't use Chinese patent medicine indiscriminately, so as not to worsen the symptoms.

Fractures and dislocations: Doctors say that most cases of fractures or dislocations are due to incorrect fitness exercises, especially weight training equipment.

Most of the fractures caused by sports injuries are lower limbs, especially some instruments that emphasize leg muscle strength exercise, such as leg lifting, which are most likely to lead to leg fractures due to overtraining. Dr. Lai also said that this kind of leg bone fracture may only be a slight fracture of the bone, and the current pain symptoms are not very obvious, so it is easy to be ignored. It is safer to communicate with the coach in advance. Pay attention to your physical condition at any time during exercise and don't try to be brave. If you don't know how to surpass common sense after exercise, you should seek medical advice quickly, so that you can worship sports injuries forever!