How to Avoid Sports Injuries
Good physical exercise is of great help to ensure a good system, but if the operation is not standardized, accidents are prone to occur. How to avoid sports injuries? Safety is no small matter, here are the details:
1. Enough warm-up exercise
Before exercise, the body is still in a state of tension. A full stretch of the body is necessary. If the strength is not enough, the coordination is poor, and it is easy to suffer from injuries such as strains and sprains. Yes, even in severe cases, the ankles, knees, or lower back can be injured by excessive exercise.
Warm up your entire body from head to toe to fully exercise your joints, ligaments and muscles in every part of your body. You can also do low-intensity aerobic exercise with the help of treadmills, exercise bikes, etc.
Targeted movement of localized joints, ligaments and muscles. For example, if you primarily train your shoulders that day, you should warm up in a targeted manner. For example, use a high-position tensioner to do pull-downs in front of or behind the neck, and do 1-2 sets before and after each, light weight, 15 times per set.
Warm-up time should not be too short or too long, too short warm-up is not sufficient, prone to sports injuries. Exhausting energy too early and for too long will interfere with formal exercise. Generally 10 minutes is appropriate, in winter it can be slightly longer, about 15 minutes.
2. Sports protection should be improved
Be sure to pay attention to the choice of venue, wear sports equipment, and understand some self-protection actions during exercise. For example, when you are about to fall, immediately lower your head, bend your elbows, and roll your body together. It's best to lie on your back and roll according to the trend. Do not support the ground with straight arms to avoid fractures.
Choose an exercise method according to your age and your own situation. People over the age of 50 are not suitable for strenuous exercise. If the heart and lung function is not good, blindly increasing the amount of exercise will cause the heart to overload. People with lumbar disc herniation are not suitable for practicing sit-ups.
Preferably across a variety of sports. Choosing more exercise methods can not only cultivate more interest in sports, but also avoid muscle strains. If you like strenuous exercise very much, it is best to ask a professional athlete or fitness coach to guide you to standardize your movements and reduce injuries.
For people with different physical qualities, the amount of exercise should also be arranged step by step according to individual circumstances to avoid overload sports injuries. In the hot and hot season, the practice time should not be too long, and more rest time should be arranged appropriately. When exercising, you should choose a cool and ventilated place to avoid heat stroke.
Sprinkle water frequently in summer to maintain a certain humidity and avoid dust flying. After the rain, the accumulated water should be removed in time and the site should be repaired. In winter, the snow in the field should be cleaned up in time to avoid accidents caused by freezing and slipping. Wear proper athletic clothing, no badges, no sharp objects such as pens, knives, keys, etc. in your pockets, and no jeans.
3. Relax after exercise
After exercising, you are tired and your body functions speed up. Therefore, it is necessary to take certain relaxation measures to speed up the elimination of wastes such as lactic acid, quickly eliminate fatigue, and promote physical recovery. Many bodybuilders don't pay attention to organizing and relaxing their workouts and leave after a workout, and while there are no signs of discomfort at the time, symptoms such as muscle pain or joint damage may occur the next day or the next workout. Jogging for 5 to 10 minutes can fully promote the recovery of the body.
After training the thighs, riding a low-resistance exercise bike for 5 to 10 minutes can not only relieve the tension of the thigh muscles, but also restore the muscle elasticity. Stretching in the opposite direction and properly arranging muscle lengthening and stretching in the opposite direction to the training site have great benefits for speeding up muscle recovery and avoiding sports injuries. For example, at the end of the shoulder and waist exercise, doing relaxation exercises such as horizontal bar suspension, knee lift or back and forth swing can quickly reduce the pressure and soreness of the shoulder and waist joints, ligaments and muscles, and promote the recovery of the body.
Usually, if damage is found, cold compresses must be applied to the wound, which can avoid excessive swelling of local tissue and relieve pain to a certain extent. In addition, you can also take a certain heat or massage the wound with safflower oil.