In the process of exercise, we should always pay attention to safety, especially to prevent sports injuries. The following points should be noted:
First, enhance the awareness of protection. It is necessary to learn the safety protection measures in various sports and master the operational skills of self-protection and mutual protection.
Second, warm up before exercise. That is, warm-up activities before exercise should be sufficient, because exercise without warm-up is the most likely to cause injury. Before exercise, you should stretch your limbs, exercise your body, turn your neck, turn your shoulders, bend your back, leg press, twist your hips, bend your knees, wrap your ankles and jog properly. Only in this way can your whole body's blood circulation be active, so as to meet the blood supply of all parts during exercise and ensure that aerobic exercise is dominant. In addition, warm-up activities can also improve the excitability and flexibility of the nervous system, ensure the coordination and balance ability during exercise, and effectively reduce hypoxia and unbalanced injury.
Third, protect special parts. Wrist, knee and ankle injuries are the most common injuries in sports. Pay special attention to protect these parts when exercising, and prepare wrist pads, knee pads and wide belts when necessary.
Fourth, prevent "sudden braking". Don't slam on the brakes during strenuous exercise. For example, during long-distance running, the muscles of lower limbs contract and squeeze blood vessels, so that blood flows back to the heart. Once the exercise stops suddenly, the leg muscles relax and lose the ability to squeeze. Due to the effect of gravity, the amount of blood returning to the heart is reduced, which can lead to "gravity collapse", manifested as nausea, vomiting, pallor, cold sweat and so on. You can faint in severe cases. In addition, during strenuous exercise, all organs of the human body are in a state of stress, and the adrenal gland secretes a lot of adrenaline, which makes people's heart rate abnormally accelerate and blood pressure rise sharply. If exercise stops, the consumption of adrenaline in the body will decrease, leading to a sharp increase in blood content, which can lead to tachycardia and even ventricular fibrillation, which is fatal. Therefore, don't "slam the brakes" after strenuous exercise, but slow down slowly and then stop.
Fifth, strict action sequence. Sports injuries often occur in a disorderly and chaotic state. No matter what activities you take part in, you should form the habit of consciously observing order and sports rules.
Sixth, timely post-injury treatment. If there is any injury, you should apply ice and cold compress first to control the development of hematoma, and then apply hot compress 24 hours later to promote the hematoma to subside. The fracture should be sent to the hospital for reduction treatment. The most important thing after injury is to rest more, so that ligaments and tendons have a certain time to recover. As the saying goes, a hundred days' injury means more than three months' rest. Some sprained ankles, rest for a week or two, and then start exercising. As a result, the injury is aggravated, and the result of repeated injuries can only be that the wound is difficult to heal and leave sequelae. After sports injury, we should take adequate rest and treatment according to the specific injury situation, and then do some rehabilitation exercises to gradually strengthen muscle strength and reduce recurrence.
Acute injuries that easily occur in badminton include knee joint injury, achilles tendon rupture, lumbar muscle sprain, achilles tendon rupture, ankle sprain, thigh muscle strain and so on.
What are the names and numbers of the injured? Incidence? Repeat the number of injuries? Incidence of repeated injuries
Wrist injury? 36.37% ? 145 52.73%
Rotator cuff injury 240? 3 1.74% ? 122 50.83%
Sprained ankle? 207 ? 27.38% ? 102 49.28%
Lumbar muscle sprain +08 1? 23.94% ? 108 59.67%
Heel pain 162? 2 1.42% ? 74 45.70%
Muscle strain of thigh 14 1? 18.65% ? 60 42.55%
Knee ligament sprain 103 13.62%? 64 62. 14%
Tennis elbow 86? 1 1.37% ? 46 53.49%
Finger injury? 79 ? 10.44% ? 32 40.5 1%
Leg bone group strain 5 1 6.74%? 20 39.22%
Eye injury? 25 3.3% 1 4%
Fracture 9 1. 19% 3? 33.33%
Achilles tendon rupture? 6 0.79% 3 ? 50%
As can be seen from the above table, 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.
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.
2. 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 action requires the right (left) arm to be pulled back at the same time, and the chest is stretched. When the ball falls above the forehead, the upper arm is lifted to the right (left), the elbow is in front, the forearm swings back naturally, the wrist extends back, and the forearm rotates inward quickly to drive 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.
3. 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. The time of each exercise can be gradually increased from 5 minutes to more than half an hour until the quadriceps slightly shakes. You can wear knee pads when exercising.
4. 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.
5. 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 with weight, walking toes, jumping toes, etc.
5 ? After ankle injury, it is necessary to check and diagnose in time to avoid misdiagnosis leading to chronic pathological process.
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). In the process of doing these actions repeatedly, the waist is easily damaged. 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.
7. Achilles tendon rupture
In badminton, stride and take-off are more common. Therefore, in sports, due to strong emergency stop, direction change or overwork of Achilles tendon ligament, it is easy to cause Achilles tendon rupture, and it is easy to be injured in the following situations: tension is generated too fast, the direction of stress is inclined, and external force is applied before stress. Although the incidence of Achilles tendon rupture in the investigation is not high, its repeated injury rate is relatively high, and the occurrence of Achilles tendon rupture will bring a lot of inconvenience to fans and the treatment time will be longer. Therefore, the prevention of achilles tendon rupture should attract the attention of the majority of fans.
Achilles tendon rupture usually has an obvious history of external injury. Patients often feel kicked or hit in the calf, and sometimes they can hear a loud bang. Patients can feel local pain or slight pain immediately. Some patients can't walk or see by walking. The affected foot is mostly in the state of external rotation, which is called "splayed foot". In this case, you should stop exercising immediately and go to the hospital to check whether the achilles tendon is really broken and treat it in time so as not to delay the best treatment time.
Preventive improvement measures:
1 ? Make full preparations before exercise, adjust the excited state of the body to the most suitable state, and strengthen the functional activities of all parts of the body.
2 ? Attention should be paid to strengthening protection and self-protection during exercise: ankle joints should be sheathed; Increasing the amount of exercise must be a gradual process.
3 ? If you feel tired or painful during exercise, you should rest for a few days. After strenuous exercise, rest the next day in order to relax moderately.
4 ? It is also important to master the essentials of technical movements correctly. Don't start practicing until you have fully mastered the essentials of technical movements.
other
Sports injuries will occur in all kinds of sports, among which muscle strain in sports is one of the most common injuries. Badminton is no exception. In badminton, thigh muscles are most easily strained. Most muscle strains are caused by insufficient warm-up activities before exercise, especially in winter when the weather is cold, ligaments and muscles are more brittle and hard, and muscles are tight. If the warm-up activity is not done well, it is easy to get hurt even if you don't do it right away. This is because muscles are suddenly stimulated by overload when they are not ready, which often causes muscle strain. Therefore, fans should make full warm-up preparations before the game.
During exercise, if you suspect a muscle strain, you should stop exercising immediately.
Measures to improve leg muscle injury: increase the training of thigh muscle strength and muscle stretching, cross step before and after barbell load, lift legs forward, backward and sideways when left and right feet are loaded, and protect them with elastic bandages during exercise.
How to prevent muscle strain;
(1) Make full preparations before exercise. Warm-up activities can raise body temperature, reduce muscle viscosity, relax muscles, and make muscles reach the state needed for exercise. You should take part in high-intensity activities directly, and do no preparatory activities.
(2) Arrange the training amount reasonably. We should arrange the amount of exercise reasonably according to our own situation.
(3) Correctly master the technical movements. Don't start practicing until you have fully mastered the essentials of technical movements.
To sum up, we put forward the following suggestions to prevent the occurrence of trauma:
1 ? Mastering standardized movement techniques can play a very good preventive role in preventing wrist, rotator cuff and ankle injuries. Therefore, asking a professional badminton coach to guide or read relevant books to understand and master the correct action essentials will help fans master the standardized action techniques.
2 ? Be fully prepared before exercise. In particular, several parts that are easy to be injured, such as wrist, shoulder joint, waist, ankle joint, thigh and so on. Generally, the warm-up activity is 15-20min, but in the case of low temperature in autumn and winter, the range of joint movement and the elongation of ligament decrease, so it is more necessary to prepare. Therefore, the time for preparing activities should also be extended.
In case of physical fatigue or injury (such as slight muscle strain), you should stop exercising. Exercise after your physical condition is restored. After exercise, we should form the habit of relaxation. It is helpful to speed up the recovery of fatigue after exercise.
4 ? Choose a good venue when playing, and pay special attention to whether there are balls or other objects on the venue when playing, so as to avoid unnecessary injuries caused by carelessness in sports.
5 ? Strengthen the understanding of sports injuries and pay attention to the accumulation of sports injury knowledge at ordinary times. After a sports injury, you can't continue to play because it doesn't matter, which is the main reason for repeated or repeated injuries.
Finally, I would like to remind you that sports injuries in winter are 30% higher than those in other seasons. You should ensure the safety during exercise, and don't let your good intentions backfire because of sports injuries.