Wrist injury 275 36.37% 145 52.73%
Rotator cuff injury 240 365 438+0.74% 65 438+0.22 50.83%
Ankle sprain 207 27.38% 102 49.28%
Lumbar muscle sprain18123.94%108 59.67%
Heel pain16221.42% 74 45.70%
Muscle strain of thigh14118.65% 6042.55%
Knee ligament sprain10313.62% 6462.38+04%
Tennis elbow 86 1 1.37% 46 53.49%
Finger injury 79 10.44% 32 40.5 1%
The calf strain 5 1 6.74% 20 39.22%
Eye injury was 253.3% 1.4%
Fracture 9 1. 19% 3 33.33%
Achilles tendon rupture was 60.79% 3.50%
* Number of repeated injuries: among the injured fans surveyed, the number of people who repeatedly suffered such injuries during sports.
As can be seen from Table 2, the wrist is the most vulnerable place, with the injury prevalence rate of 36.37%, followed by rotator cuff and ankle joint, with the injury prevalence rates of 365,438+0.74% and 27.38% respectively. Among professional athletes, the most vulnerable parts are ankles and feet, which are caused by excessive exercise of professional athletes in training. Among badminton fitness enthusiasts, the main reason why wrist and rotator cuff are easily damaged is that the technical movements are not standardized when playing.
Among the repeated injuries, the highest incidence is knee joint injury, followed by lumbar muscle sprain, tennis elbow, wrist and rotator cuff. Although the number of achilles tendon rupture is small, the repeated injury rate has reached 50%. Therefore, we should also pay attention to the prevention of this kind of injury during exercise.
2.3 The injuries that fans are prone to in sports and their improvement measures.
2.3. 1 wrist injury
In badminton fitness, wrist injuries are easy to occur. Due to the technical requirements of badminton, when hitting, spiking, hanging, picking, pushing, patting and hooking, the wrist is required to have basic backward extension and abduction movements. Then, with different technical points, quickly straighten your wrist and whip the ball, or stretch your wrist inward from the back, and the wrist rotates and flashes to cut the ball. In this rapid backward stretching and whipping movement, the wrist constantly makes different movements. Therefore, the triangular cartilage disc, the weak link of the wrist, is constantly damaged by rotation and rolling. Therefore, in badminton, fans should pay special attention to wrist preparation. And we should adhere to the prevention of wrist injury for a long time.
Measures to improve wrist injury: You can do wrist exercises with small dumbbells or sand bottles to increase wrist strength. The frequency and weight should be controlled according to personal conditions until the arm is sore and swollen each time, or the weight of the racket should be increased to practice about 8 words to strengthen and improve the muscle activity ability of the wrist. Bricks can also be used instead of heavy objects, and finger strength can be developed. Wear a wristband or reinforce it with an elastic bandage when exercising. The amount of practice depends on individual circumstances.
Rotator cuff injury
Rotator cuff injury is also a common injury in badminton. This is because in all badminton techniques, whether forehand, backhand or chop, the basic movements require the right (left) arm to pull back at the same time and hold out the chest. When the ball falls to the top of the forehead, the upper arm is lifted to the right (left), the elbow is in front, the forearm naturally swings back, the wrist is extended back, and the forearm is rapidly rotated inward, which drives the wrist to flex and whip. Therefore, when the shoulder joint repeats this action countless times, the four small muscles that make up the rotator cuff are in a centrifugal overload state, thus causing rotator cuff damage.
Therefore, fans should also pay attention to the adequacy of warm-up activities during sports and the standardization of technical movements when playing.
Measures to improve shoulder joint injury: strengthen shoulder strength training and shoulder rubbing stretching training, place a certain weight object on the elbow and lift it horizontally to shoulder height, 1-2 minutes, 4-6 groups each time. Each group pays attention to relaxation during intermission, and performs positive pressure, reverse pull and back-and-forth cycle exercises on the shoulders when relaxing.
Knee joint injury
In the survey, the knee joint is the most prone to repeated injuries. In badminton, there are often short-distance repeated sudden changes of direction, sideways forward bending, backward stretching, take-off, striding and backward pedaling. The stabilizer of knee joint is constantly subjected to intense tensile stress and traction. Once an action is uncoordinated, overexertion and fatigue often lead to acute knee injury. Therefore, in badminton, we should pay special attention to this kind of high repetition rate of losing the ball.
Improvement measures of knee joint injury: adopt static half squat or load-bearing static half squat to increase the strength of this part. If the quadriceps femoris is strong, the ability to bear load during exercise is strong, and the possibility of strain is small. When doing strength-strengthening exercises, the angle of knee flexion can start from the angle of knee pain and gradually increase to no more than 90 degrees. Each exercise time can be gradually increased from 5 minutes to more than half an hour, and the quadriceps femoris slightly shakes during exercise. You can wear knee pads when exercising.
tennis elbow
Tennis elbow is the most common injury in all racket sports. The reason is that many muscles that control the movements of fingers, wrists and forearms are attached around the elbow joint. In badminton technical movements, there are many movements such as wrist flexion and forearm rotation. For example, backhand hitting is done through wrist flexor and upper limb pronator. When the elbow joint is at 130~ 180 degrees, the resultant force of extensor is the most concentrated and the lateral ligament is the tightest. At this time, if you throw with the greatest strength, you may be injured. Therefore, in badminton, it is necessary to strengthen the protection of elbow joint and prevent the occurrence of tennis elbow.
Improvement measures of tennis elbow;
1. fully move all joints before playing, swing for a few minutes before playing, and gradually increase your strength when you start playing, especially when it is cold in winter.
2. Thicken the racket handle. Generally speaking, the rackets produced by manufacturers are always the thinnest, so that anyone can use them. But for most players, they must be too thin. Elbow muscles are overloaded when clenching fists. Thickening can obviously reduce the muscle burden of elbow.
3. Wear elbow pads.
4. Relax the grip and don't make your elbow too straight when hitting the ball.
5. Gradually increase strength exercises.
In addition, elbow pain often occurs when the amount of exercise suddenly increases, and sudden extension of playing time should be avoided.
Ankle injury
Relevant data research shows that the main causes of ankle injury in sports are unstable supporting feet, poor technical movements, practice injuries, wrong take-off movements and insufficient warm-up activities. In badminton, the ankle joint will be used for full-court exercise, stride support and landing. Therefore, it is necessary for enthusiasts to understand and master the methods to prevent ankle injuries.
Never continue to exercise after spraining your ankle. You can't rub it immediately, and you can't wash it with cold water to stop bleeding without checking the severity of the injury. Because the ankle will swell up quickly during washing, if the injury is serious, it will bring trouble to the treatment. Without checking the severity of the injury, you can't wrap it with drugs, because some of them will have skin reactions. It is impossible to perform the necessary surgical treatment, thus delaying the best time for treatment. Immediately after the injury, press the tender point (the broken ligament) with your thumb to stop bleeding. Generally, if the sprain is not serious, it can be recovered by stopping exercise 10-20 days. But you must stop moving. Severe cases should go to the hospital immediately.
Symptoms of ankle injury:
Ankle injury has different symptoms according to different parts:
1 When the lateral malleolus is injured, there are different degrees of swelling or subcutaneous congestion in the anterior lower depression of the lateral malleolus.
In severe cases, the foot can't support or stand, the ligament is simply torn, and the tenderness is mostly under the lateral ankle.
3 When combined with avulsion fracture, there is obvious local tenderness at ankle joint.
Chronic ankle strain is characterized by pain in preparation for exercise, relief after exercise and aggravation after a lot of exercise. My ankle hurts.
Prevention and improvement measures of ankle injury;
1. Pay attention to warm-up before exercise and pay attention to the tightness of shoes (not too loose).
2. Pay attention to avoid excessive fatigue and despair during exercise.
3. Jump as little as possible.
4. Strengthen the strength exercises of muscles around the ankle joint, such as lifting heels, walking toes and jumping toes.
After ankle injury, it is necessary to check and diagnose in time to avoid misdiagnosis leading to chronic pathological process.
2.3.6 Lumbar muscle sprain
The technical characteristics of badminton require that the waist is constantly over-flexed (such as sprinting to catch the ball, striding to catch the ball, wiping the ball in front of the net) or over-stretched (such as smashing the ball and hitting the ball in the backcourt). When doing these actions repeatedly, the waist is very fragile. Fans' inattention, excessive muscle relaxation, technical mistakes and insufficient warm-up activities are all easy to cause acute lumbar sprain.
When acute lumbar muscle sprain occurs, there is persistent localized pain in the waist and it is difficult to move. Symptoms get worse when coughing and sneezing, and may get worse the next day due to local bleeding, swelling and low back pain. Some just twisted their waist a little, and there was no obvious pain at that time, but they felt back pain the next day after rest. Restrict waist movement. Failure to stand upright, difficulty leaning, leaning back and twisting, coughing and sneezing will all aggravate the pain. Pain occurs on one or both sides immediately after lumbar muscle sprain; Sometimes, the pain can appear half a day or overnight after the injury, and the waist activity is blocked. The pain is slightly lighter at rest, and it is heavier when you are active or coughing.
When there is an acute lumbar sprain, stop exercising immediately, and those who are serious will be sent to the hospital immediately. Prevent it from becoming chronic due to delayed treatment. It is advisable to sleep on a hard bed in the early stage of sprain. Pay attention to keep warm and rest. In severe cases, rest for 2-3 weeks. After recovery, you should try to avoid spraining again, and if necessary, you can take a wide belt to protect your waist.
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Tell me about my personal experience. There is nothing wrong with my hands and shoulders at present, and I may still play less. The following topic is about the knee.
I had old knee injuries before, mainly trauma and basketball. When I was in college, I was fine. I felt pain for a while after work every year, especially in September and June of last year, which was 65438+ 10. Although not particularly serious, I am still depressed. Later, I learned that there is basically no way to heal this type of knee injury. We should pay attention to keep warm and avoid sports strain. Physical therapy mainly focuses on strengthening quadriceps movement. The most complex structure of human bones and muscles is the joint, and the largest joint is the knee joint. Joints not only have an impact on body movements, but also may cause diseases of the body's immune system due to the inseparable relationship with the lymphatic system, leading to low immunity and cannot be taken lightly.
The knee joint is the most vulnerable part of the human body, which is the case in nature. In the past, human ancestors supported their bodies on their limbs like other animals. Later, for various reasons, humans began to walk upright more than 6 million years ago. Unfortunately, the speed of human evolution is not as fast as that of the brain, which leads to a great burden on the spine and knee joint while liberating our hands. When people exercise, the knee joint bears several times the weight of the body. Considering the stress area of the knee, it is about 6~8 times. What concept? If your weight is 100 kg, your knee joint will bear 600 kg to 800 kg during exercise. We don't do much research in biology, as long as everyone knows that our knees are important, hard, fragile and injured.
What can make the knee joint ache? First of all, catching cold will directly lead to joint diseases, arthritis and bursitis. In short, there is inflammation, which is between the complex structures of the knee joint. Once it has a problem, it will affect its function. American women are physically fit and frost-resistant, and often wear short skirts in winter, but there are many people suffering from joint diseases in their 40 s and 50 s, which is the bad result of catching cold. The second is sports injury. I know there are two kinds of sports that do great harm to knee pads. A. Squat with heavy load, and joints are easy to be injured when standing completely upright and bending deeply. Weightlifters' knees are not much better. No, it should be said that there is no good. B. the knee joint is stressed laterally, and the joint does not eat lateral force. Here's a trick. When the toe direction is inconsistent with the knee direction during exercise, it will be subjected to lateral pressure. In addition, heavy load and long-term exercise put great pressure on joints.
How to protect our knees? First of all, refer to the previous paragraph and do the opposite. You should wear thick pants and pay attention to exercise. Secondly, exercise the muscles and ligaments around the knee joint, mainly quadriceps femoris, as mentioned above. Finally, you must warm up before exercise. When the body temperature is high, the knee joint can easily secrete joint fluid, which can play a role in lubrication.
How to treat the injured knee joint? Let's go to see a doctor ~ the serious ones need surgery, and the light ones need medicine. Like me, I need to stick a plaster and apply hot compress. To tell the truth, the key is to pay attention to protection at ordinary times. If you really have problems, don't be afraid to go to the hospital. Once a knee problem occurs, it is not serious now, and there is no guarantee that it will not be serious in the future. The sooner you find out, the better.
The above is my personal experience. I'm not a student of biology and medicine, so I can't go too far. If there is any fallacy or anyone has a better opinion, please tell me ~
Finally, "life lies in exercise", I hope everyone can exercise happily, healthily and sustainably.