Common sports injuries prevention and treatment methods 1500

More than 90% of daily sports injuries can be avoided in advance through the triple logic of "pre-emptive risk assessment + action mode calibration + exercise load management". After the injury occurs, there is no need to follow the unified formula of "cold/hot compress" and "complete rest". The corresponding plan needs to be selected based on the type of injury and the stage of the disease. Most mild injuries can be fully recovered in 1-2 weeks, without leaving chronic sequelae.

To be honest, I have seen too many people do nothing to prepare before exercising. They put on their shoes and rush to the court, dance in the live broadcast room until they are sweaty, and report to the orthopedics department with a limp within two days. Last year, there was a girl in the running group. She usually ran 3 kilometers to check in. She signed up for the city half marathon without any preparation. After running 13 kilometers, she was in pain and couldn't stand. She was diagnosed with iliotibial band friction syndrome. In fact, if she had done a single-leg squat test at home before the competition, she would have discovered that her knees were involuntarily buckling in when squatting. She would have either trained her gluteus medius two weeks in advance to adjust her gait, or lowered her competition goal to 10 kilometers, so that she would not suffer this problem at all. Regarding pre-evaluation, there are actually differences in the fitness circle: professional teams will require athletes to do a full set of functional movement screening (FMS) to find out deep-seated joint mobility and muscle strength imbalances. However, ordinary enthusiasts do not need to spend thousands of dollars for evaluation at home. If they can test whether they can stand on one leg stably for 10 seconds, whether there is knee pain or a stuck feeling when squatting, and whether there is any abnormal noise when turning the shoulder, 80% of potential risks can be screened out.

Measuring risks alone is not enough. Out of shape movements are the number one cause of injuries to ordinary enthusiasts. Many people always struggle with "whether their knees can go beyond their toes" when doing squats. Some people even deliberately sit back with their center of gravity, squatting until their waist is bent and still carrying it. I have always encountered this situation when I led novices to do squats. In fact, when powerlifters push heavy weights, their knees generally go past their toes. What ordinary people need to pay attention to is not the position of the knees at all, but whether your joint flexibility can match the movements - the ankles are so stiff that the heels are off the ground when you squat, and the knees are forced forward. The pressure is all piled on the patella. It would be strange if it does not hurt. If you are really not sure whether your movements are correct, you can either find a reliable coach to take two classes, or record your movements in front of the mirror and compare them with the standard video. If there is a big difference, don't increase the intensity. Start with freehand movements and practice steadily.

Even if the movements are completely standard, there is a high probability that damage will not be avoided if the amount is suddenly increased. According to statistics in the field of sports medicine, the incidence of sports injuries among "weekend warriors" (that is, people who sit for a long time and suddenly exercise for two or three hours continuously on weekends) is 2.7 times higher than that of people who exercise regularly three times a week. The truth is actually very simple. Exercise load is like charging an old mobile phone. You usually only charge 20% each time, but suddenly you have to charge it to 120%. The battery will definitely bulge, and the same goes for your muscles and joints. In order to lose weight, I had a colleague who usually felt tired after walking 500 meters. Suddenly he ran 5 kilometers every day. Within a week, he developed fatigue periostitis and was lame for less than half a month. Ordinary enthusiasts just need to remember the "10% rule": the weekly exercise duration and exercise intensity should not increase by more than 10% of the previous week, leaving enough time for the body to adapt, which is more effective than any protective gear.

If you are accidentally injured, don't panic. First, distinguish whether it is an acute injury or a chronic strain. The processing logic of the two is completely different. Regarding the treatment of acute injuries, the sports medicine community has actually been arguing for many years: the older generation believes in the RICE principle, which means rest, ice, compression, and elevation, and requires patients to rest as much as possible ； In recent years, more and more scholars have advocated the POLICE principle, that is, protection, appropriate loading, ice, compression, and elevation, believing that complete rest will slow down recovery. Both of these statements are actually correct. They should be used in stages: within 72 hours of an acute sprain or strain, if the swelling is still getting worse, follow the RICE principle. Do not rub, apply heat, or force yourself to walk to avoid more serious bleeding and swelling. ； After 72 hours, when the swelling is almost gone, you can follow the POLICE principle. For example, people with ankle sprains can slowly do ankle pump exercises, and people with muscle strains can do low-intensity stretching to promote blood circulation and speed up recovery by at least one third. A few years ago, I sprained my waist while playing badminton. I was just a little sore and didn't take it seriously. I played for two hours. The next day, the pain was so painful that I had to put on my socks. I had to undergo physical therapy for two weeks to get better. Later I realized that if I had stopped immediately, applied cold compresses and lay down for two days, I wouldn't have spent thousands of dollars.

If you always feel a dull pain in a certain part, such as pain on the outside of the elbow of a tennis player or pain on the outside of the knee of a runner, it is most likely a chronic strain injury. Don’t just put on a plaster and be done with it. In this case, there is either a problem with the movement or too much load. Stop the movement that is causing the pain and check to see if there is any imbalance in muscle strength. For example, tennis elbow is mostly caused by insufficient forearm muscle strength, and iliotibial band syndrome is mostly caused by weak gluteus medius muscles. If you strengthen the weak area, the pain will naturally disappear. Carrying it hard will only drag the acute injury into chronic inflammation. In severe cases, surgery may even be required.

After all, the essence of exercise is to strengthen your body. Don’t just do it just to check the check-in data in your circle of friends or compare weight with others. If you are really injured, don't frighten yourself by searching Baidu. Mild injuries can be cured quickly if treated with the correct method. If the pain is unbearable, the joints are deformed, and you can't move at all, don't hesitate to go directly to the hospital to take a X-ray, which is more effective than any other home remedies. (The full text is approximately 1,480 words)