There are hundreds of injuries caused by exercise, but which ones are the most common? Recently, the US "Fox News Network" quoted the American Sports Association article as a big ranking for the five most vulnerable parts of the body.
First knee
Knee injuries account for 55% of all sports injuries, including running, cycling, swimming, football, basketball, volleyball, etc. Suggestions: Sneakers and insoles should be replaced frequently; the sports field should be softer; exercise the strength of the quadriceps; if the knee feels uncomfortable, at least two days off, you can take some anti-inflammatory drugs.
Second shoulder
About 20% of sports injuries involve shoulders, such as misalignment, sprains and strains. Shoulder injuries are most common in tennis, swimming, weightlifting, baseball, and volleyball. Symptoms are mainly pain, stiffness, and weakness. Recommendation: You should have more active shoulders; after injury, first apply cold to the injured area, then compress and raise the injured area.
Third place ankle
Ankle sprains are most common in football, hockey, basketball, and volleyball, and are almost inevitable in running, jumping, and fast-turning movements. Common symptoms include swelling, pain, and walking disorders. Recommendation: Fully activate the ankles and wear ankle guards before exercise; apply cold compresses after injury, but do not rest for more than 1 day. Minor activities will make the ankle injury faster.
Fourth elbow
Elbow damage accounts for 7% of all sports injuries. Repeated backhand shots can cause elbow tendon damage, resulting in tennis elbows and golf elbows. Suggestion: Strengthen forearm training, such as flexing the wrist, reversing the wrist and pinching the rubber ball, etc., improve the swinging skills of the arm, wear elbow pads during exercise, etc.;
Fifth muscle
Insufficient warm-up, fatigue, poor flexibility, and physical weakness can cause various muscle strains. The most common areas of strain include the hamstring and calf muscles. It is recommended to do stretching exercises before and after exercise; do not exercise when tired; the treatment of muscle strain includes cold compress and drug treatment; cold compress after injury.
How to prevent injuries during exercise
Warm-up method
1. When warming up, in addition to the regular warm-up method from head to toe, the joints, ligaments and muscles of various parts of the body should also be fully active. Lower-intensity aerobic exercise can also be performed with treadmills, exercise bikes, and the like.
2. After the whole body is warmed up, specific activities of local joints, ligaments and muscles should be carried out. For example, if you mainly practice shoulders on the same day, you should carry out targeted warm-up on the shoulders. For example, use a high-strength puller to pull the front of the neck or the back of the neck, and make 1 or 2 sets of front and back. Use light weight and make 15 times for each group.
3, warm-up exercise is generally 10 minutes is appropriate, winter can be a little longer, about 15 minutes. Warm-up time should not be too short or too long, too short to warm up is not enough, prone to sports injuries; too long physical strength premature consumption, affecting formal exercise.
Finishing and relaxing
The finishing exercise after exercise is also a must. It can make the human body return to a quiet state from the state of motion, which is conducive to repay the "oxygen debt", accelerate the elimination of waste such as lactic acid, quickly eliminate fatigue and promote the recovery of the body.
Many fitness people do not pay attention to finishing relaxation exercises. When they are finished, they leave. Although there are no signs of discomfort at the time, symptoms such as muscle pain or joint damage may occur on the next day or next exercise.
Organize the relaxation method:
1. Jogging for 5 to 10 minutes can fully promote the recovery of the body; after exercising the thigh for 5 to 10 minutes, the exercise bike with less resistance can not only relieve the tension of the thigh muscle, but also restore muscle elasticity.
2. Stretching exercises in the opposite direction. At the end of the workout, proper muscle lengthening and stretching exercises in the opposite direction to the training site can be of great benefit in accelerating the recovery of the body and preventing sports injuries. For example, at the end of the shoulder and waist exercises, relaxation exercises such as hanging on the horizontal bar, lifting the knee or swinging back and forth can quickly relieve the pressure and soreness of the joints, ligaments and muscles of the shoulder and waist, and promote the recovery of the body.
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