Prevention methods and rehabilitation training of sports injuries

Prevention methods and rehabilitation training of sports injuries. Common factors leading to sports injuries

There are many reasons for sports injuries, which are closely related to age, sex, weight, physiology, psychological state, training, sports techniques, anatomical and physiological characteristics of human body and external environment. Compared with the tendons around the bones, the skeletal development of teenagers is relatively slow, and the musculoskeletal tendon attachment of bones is easy to be injured. The content of organic matter in the bones of the elderly is reduced, and the bones are fragile, especially fractures. If women have menstrual disorders, it may lead to low estrogen secretion, fatigue and fracture. Overweight people have poor flexibility and endurance, and joint wear is faster than ordinary people.

When exercising in a state of excessive fatigue, people's strength, accuracy, economic function, alertness and attention all decrease significantly, and the risk of sports injury will increase significantly. Every sport has its weak parts, such as tennis, which are easily caused by exercisers? Tennis elbow? Long-distance running can lead to lateral knee pain syndrome in exercisers. In addition, the external environment and other factors can also cause sports injuries, such as: wet road surface after rain, insufficient light, too high temperature, too low or too wet, poor equipment, inappropriate clothes and shoes, lack of necessary protective equipment, uneven sports ground or small gravel fragments.

Second, the prevention and treatment of sports injuries

There are many kinds of sports injuries, and each kind of sports injury to various parts of the human body is different. Generally speaking, athletes have more minor injuries, more chronic injuries and less serious and acute injuries. Among chronic minor injuries, some are caused by not fully recovering from acute injuries and putting into training, and some are caused by improper exercise arrangement and excessive local load. In mass fitness, the occurrence of sports injuries of exercisers is similar to that of athletes, but there are also great differences. There are relatively more acute injuries and less strain. In the face of various types of sports injuries, as long as the following preventive principles are followed, the occurrence of sports injuries can be avoided or reduced:

(1) Observe the general principles of systematic and gradual physical exercise. Athletes of different genders, ages and events, whether injured or not, should be treated differently. If you give the same amount of exercise and intensity indiscriminately and learn the same difficult movements, athletes with poor quality will be injured. Avoid in the training class? Single? Yes Training methods.

(2) Pay attention to stretching exercises. Stretching exercise is to stretch muscles and soft tissues purposefully before, during and after exercise, so that the stretched muscles or soft tissues can be fully relaxed. This is conducive to muscle fatigue recovery, prevent muscle strain, maintain muscle elasticity, and avoid rigidity and deformation of sports techniques. Stretching exercises in warm-up activities are mainly used to reduce the internal viscosity of muscles and soft tissues, increase elasticity, increase muscle temperature and prevent muscle strain during exercise. Stretching exercise after training is to relax stiff and tired muscles, accelerate the excretion of metabolites in muscles, reduce muscle soreness and restore physical fitness as soon as possible, mainly using passive stretching. .

(3) Strengthen protection and help in sports. In order to avoid possible injuries, it is best to master various methods of self-protection, such as keeping your legs together from a height or falling or falling, and protecting each other to avoid knee and ankle injuries. Learn all kinds of tumbling movements to cushion the impact with the ground; The correct use of various support belts and so on.

(4) Strengthening the training of vulnerable parts and relatively weak parts to improve their functions is an active means to prevent sports injuries. For example, in order to prevent waist injury, we should strengthen the training of lumbosacral muscles, improve their strength, and enhance their coordination and antagonistic balance.

(5) Pay attention to the training of small muscle groups. Muscles of human body are divided into large muscle groups and small muscle groups, and small muscle groups generally play the role of fixing joints. General strength exercises often focus on large muscle groups and ignore small muscle groups, which leads to uneven muscle strength and increases the chances of injury in sports. Small muscle groups often use small dumbbells with small weight or rubber tension, while heavy upper limb exercises are usually harmful. In addition, small muscle groups should be combined with movements in all directions during practice, and the movements should be accurate.

(6) Pay attention to the stability exercise of the body center. Central stability refers to strength and stability including pelvis and trunk. Core strength and stability are very important to complete all kinds of complex movements. However, the traditional center training is mostly carried out on a fixed plane, such as sit-ups as usual, which is useless. Central strength exercises should include abdominal flexion and rotation.

(7) Strengthen self-monitoring and formulate some special self-monitoring methods according to the characteristics of sports events. For example, if you are prone to patellar strain, you can do a one-leg squat test, even if you have knee pain or weakness, you will be positive; For events that are easy to hurt the rotator cuff, you should always do the shoulder anti-bow test (when the shoulder is lifted at 170 degrees, then stretch hard), and the pain is positive. Should people who are prone to fatigue fracture of tibia and fibula and tenosynovitis of flexor tendon of foot often do it? Toe touchdown test? People with painful wounds are positive.

(8) Create a safe exercise environment: sports equipment, equipment, venues, etc. Strict inspection should be made before exercise. For example, the weight of the racket, the thickness of the handle and the elasticity of the racket rope should be suitable for the individual situation of the tennis exerciser; Women's necklaces, earrings and other sharp objects should not be worn temporarily during exercise; The exerciser should choose a pair of shoes with good elasticity according to the sports, the size of the foot and the height of the arch.

The third is the rehabilitation of sports injuries.

Rehabilitation training refers to physical activities that are conducive to restoring or improving function after injury. Except for serious injuries that need rest and treatment, general injuries do not need to stop physical exercise completely. Proper and scientific physical exercise has a positive effect on the rapid healing of injury and the recovery of function.

1 the purpose of rehabilitation training

(1) Keep in good physical condition. Through rehabilitation training, muscle atrophy and contracture can be prevented, the exercise ability of limbs can be kept healthy, and good cardiopulmonary function can be maintained, so that once they recover, they can immediately participate in normal physical exercise.

(2) Prevention of withdrawal syndrome. All kinds of conditioned reflex connections established by individuals in long-term physical exercise may be destroyed once they suddenly stop exercising, thus leading to serious dysfunction, such as neurasthenia, bloating and gastrointestinal dysfunction.

(3) Appropriate rehabilitation exercise after injury can strengthen the stability of joints, improve the metabolism and nutrition of injured tissues, accelerate the healing of injuries, and promote the unity of function, shape and structure.

(4) Rehabilitation training after injury can balance the body's energy metabolism, prevent weight gain, and shorten the time required to resume exercise after injury.

2, the principle of rehabilitation training

(1) Correct diagnosis. Scientific and reasonable rehabilitation plan must be based on correct and comprehensive diagnosis, and wrong or incomplete diagnosis will delay and hinder the rehabilitation process of injury. If the athlete's lumbar fracture (isthmus non-union) is often accompanied by special disc herniation, it is not easy to move sideways strongly during massage. If there are slippery vertebrae at the same time, it is not advisable to overstretch when practicing back muscle strength.

(2) treat them separately. According to different age, disease and functional status, choose exercise means, preparation posture and amount of exercise to develop and improve muscle function (strength, speed and endurance) and joint flexibility.

(3) Post-injury rehabilitation training is based on the premise of not aggravating injury and not affecting injury healing. Try not to stop the whole body and local activities. Besides, the earlier you start the exercise of injured muscles, the better.

(4) The rehabilitation training plan follows the principles of comprehensive training, gradual progress and suitability for heavy exercise. In the process of injury healing, the amplitude, frequency, duration and load of rehabilitation action should be gradually increased. Otherwise, it will aggravate the injury or affect the healing of the injury, and even make the injury incurable for a long time and become an old injury. Rehabilitation training should pay attention to the combination of local specialized exercises and comprehensive physical activities. In the early stage of injury, due to local swelling and congestion, pain and dysfunction, at this time, full physical activity is the main thing, and appropriate local activities are carried out without aggravating local swelling and pain. With the passage of time, the injury gradually improves or tends to heal, and the amount and time of local activities can gradually increase.