With the arrival of summer, more and more people are exercising. How to avoid injury while enjoying sports, doctors offer several suggestions.
“The most likely time for injury in the general population is within the first 30 minutes. Why is that? No warm-up.” Sports experts said that 10 to 15 minutes of warm-up activities, such as leg pressure, chest expansion, swing, and so on, combined with jogging, can make the body’s various active parts are stretched, improve tendon, ligament elasticity, increase muscle sensitivity and reaction speed; Improve brain excitability, eliminate physiological inertia, avoid injury.
Ma said exercise should be done on a flat, sundry floor to avoid bumps, trips or bruises. Hard ground will increase the impact strength of the joint surface of lower limbs, resulting in acute injury or chronic wear of cartilage and meniscus. It is recommended to choose standard venues for sports.
Avoid injury should also master prevention techniques, in the process of running and falling from the air, do not step on the ball or other people’s feet, so easy to sprain the knee or ankle joint. In the fall, the arm should pay attention to the buffer, learn to roll side or back and forth, do not hold.
Bandage your ankle during training and competition to prevent sprain and wear. In addition, to prevent elbow, knee and calf injuries, elbow pads, knee pads and leg pads should also be used.
After training or competition, appropriate physical and mental relaxation activities, help to eliminate fatigue, accelerate the elimination of lactic acid, reduce psychological burden, relieve muscle strain. The easiest way is to take a deep breath, or use your favorite way to relax mentally, or do some gymnastics. Properly massage the thighs, calves, waist and back to relax muscles.
To reduce joint injury and wear, the most fundamental method is to reduce weight and increase muscle strength to reduce joint burden and enhance joint motion stability. Too much weight can cause wear and tear on joints. In this case, once the sprain, the degree of injury will be aggravated. Therefore, all kinds of exercises to enhance the strength of the upper limbs, chest, waist, back and lower limbs must be persisted. Good muscle strength can maintain the stability of each joint during exercise and reduce the probability of acute injury.
Post time: Apr-27-2022