Common causes of injury: the wrist is mainly composed of 8 small bones with different shapes. In view of this anatomical feature, our wrists can make such flexible movements, and it is precisely because of the large number of small bones that it is one of the main reasons that easily lead to wrist injuries. The range of motion of the wrist is very small. When hitting the ball, the whole arm acts as a speed lever, and the wrist rotates inward and outward quickly. If the wrist joint is inflexible or weak, it is prone to sports injuries.

Prevention and control measures: 1, prepare wrist. 2. Develop the good habit of using (wrist guard) protective gear. 3. Don't "die". 4, mild injury, wrist pain, limited activity, swelling and other symptoms. After 48~72 hours, fumigation and washing with traditional Chinese medicine and proper massage can promote the absorption of blood stasis and have good therapeutic effect. Seriously injured people should be treated under the guidance of medical staff.

Second, the waist injury and preventive measures

Common causes of injuries: Lumbosacral injuries are the most common in table tennis, accounting for more than one third of all cases. In table tennis, the human body should always keep the upper body leaning forward. At this time, the supraspinous ligament of the lumbar spine always keeps the upper body leaning forward, and the sacrospinous muscle is also in a state of contraction and tension for a long time. Many athletes do not pay attention to relaxation after exercise, which leads to local fatigue and overwork. In table tennis, almost every stroke is inseparable from the action of turning the waist, and the waist activity is dominated by large muscle groups. If the warm-up activity is not sufficient, the inertia of large muscle groups has not been overcome, which is also an important cause of waist sports injury.

Prevention and control measures: 1. Be sure to prepare your waist before playing. It usually takes 2 to 5 minutes to move the waist. 2. Minor injury: generally refers to minor injury to local soft tissue or ligament. Reduce or stop activities; Appropriate massage, cupping, far infrared irradiation, sticking, etc. , generally 5~7 days can be cured. Serious injury: refers to the tearing of lumbar soft tissue or ligament, obvious dislocation of facet joints or lumbar disc herniation. Absolute bed rest is needed, and systematic treatment is needed under the guidance of a licensed clinician.

Three, knee injury and prevention

Common causes of injury: According to statistics, in all kinds of injuries, the injury rate of knee joint accounts for more than 30%. This is because the knee joint is always in a semi-flexion position, and the ligaments around the joint are in a tense and tight state (such as tight rubber bands). If the knee joint is not trained in adaptability (or compliance) before exercise, it is easy to cause sports injury of the medial and lateral collateral ligaments of the knee joint when it is suddenly overstretched. In addition, the injury of knee joint is related to the player's style of play. The range of motion of the lower limbs is large, the range is large and the speed is fast, which leads to the overload of the knee joint and is easy to cause injury. Therefore, it is necessary to adjust the style of play according to the individual situation, and also strengthen the exercise of the knee joint to reduce the occurrence of injuries, such as strengthening the strength of the quadriceps by standing piles and squatting. Improve the flexibility of the muscles behind the thigh by leg press and cheating.

Precautionary measures: In order to prevent injury, some preventive measures should be taken when playing. First of all, you must be prepared before training, including jogging, joint rotation and traction. Secondly, when playing ball, don't do one-sided exercise, always play forehand or backhand from the same angle. This is an unbalanced exercise and prone to muscle strain. In addition, half an hour is usually a good class, but you can't rest during the break. You should take a walk to relax your muscles and eliminate fatigue.

Four, shoulder injury and prevention

Common causes of injury: Shoulder joint injury is often caused by excessive exercise load or excessive shoulder movement, long-term spike with arm, overstretching of shoulder muscles and accidental injury, often accompanied by biceps brachii long head injury. It is mainly due to the injury caused by repeated traction and friction between the shoulder joint and ligament when stretching, rotating and strenuous exercise exceed the normal range. Amateurs often grab the racket and hit it, and even fight hard. In fact, amateurs should also pay attention to the gameplay. When muscles are not fully active, they suddenly stretch, which is easy to cause ligament and tendon damage.

Pretreatment measures: 1, "warm up" before playing. It is the first choice before exercise. Watch out for Zhang Chi. Generally speaking, after playing table tennis 1-2 hours, you should rest for 15 minutes or so. 2. Use protective equipment. Protection In order to avoid sports injuries, various protective devices, such as wrist pads and knee pads, can be used to scientifically increase the amount of exercise. 3. Pay attention to the combination of work and rest. Don't "don't play ball at ordinary times, and don't let go after playing for two or three hours", which will easily overload your muscles and cause sports injuries. 4, muscle strain, should immediately stop exercise, and apply ice or cold towel on the pain point, avoid rubbing and hot compress. Most of them occur in sprains of ankles, knees and wrists. Only after 24 hours of cold compress can we use Chinese patent medicines that promote blood circulation, remove blood stasis, reduce swelling and relieve pain. 5. After shoulder joint injury, the main manifestation is lateral shoulder pain, which radiates to the neck and upper arm; When the shoulder abduction or whipping action is accompanied by the rapid rotation of the shoulder from the outside to the inside, or when the shoulder is smashed, the pain will be aggravated; The pain is obvious when the shoulder is abducted. For acute shoulder injury, we should rest properly, reduce the amount of shoulder activity and do appropriate shoulder flexibility exercises. Physical therapy, acupuncture, massage, external application of traditional Chinese medicine or pain point sealing can also be performed locally.