How to prevent sports injuries in sports

Usually when doing sports, if you don't prepare for the activity, it is easy to get injured, sports injuries, will cause a lot of pressure on Google, so usually in sports, you should learn to prevent sports injuries, so the following will give you a detailed introduction, how to prevent sports injuries in sports, I hope the following information can help you.

To prevent sports injuries, first of all, you should choose a good sports program that is suitable for you, because everyone's physical conditions are different, the suitable sports are also different, and secondly, you should take into account your age, physical fitness and other factors.

Formulate a scientific exercise or fitness plan, when exercising, you should proceed step by step, slowly increase your exercise, and make full preparations for exercise before exercising, so that you can activate all the muscles and bones of the whole body.

In the process of exercise and fitness, you can take a variety of sports waterfall supplements to avoid damage to a specific part of the body due to a long-term exercise, and do not practice day and night because you like a certain sport too much, you should pay attention to proper rest.

Improper exercise is the most common cause of sports injuries, so it is important to train correctly, do not blindly follow your own wishes to exercise, to exercise regularly from top to bottom, from bottom to top, when your body feels particularly tired during exercise, you should rest at this time, if you continue to exercise, it will cause sports injuries.

In the process of exercising, you should concentrate and never distract yourself because of anyone and everything, and in the process of training, you should concentrate, because if you don't concentrate, it will cause accidents.

Through the above for everyone, how to prevent injuries in sports, I would like to remind you that after reasonable exercise, nutritional supplementation is also very important, because in the process of exercise, we have to consume a lot of energy, reasonable nutrition can help our body recover quickly.

Pay attention to the following three points:

Don't do too much training. In order to achieve the teaching purpose in the shortest time, we often choose to over-answer training. However, training also increases the load on the bones, muscles and joints of the human body.

Therefore, too much training is more likely to cause ligaments, muscle strain, muscle soreness and other symptoms.

Pay attention to warm-up and cool-down exercises, and don't skip warm-up exercises and cool-down training. This makes it easier to cause sports injuries, such as ankle sprains.

Precautions: 1) When warming up, you should first focus on stretching relatively large muscle groups, and it is better to sweat slightly.

2) The duration of stretching should not exceed 30s, and the duration of stretching the same muscle for too long is easy to cause strain.

3) Warm-up exercises are biased towards dynamic stretching, while relaxation training is biased towards static stretching.

3.Don't concentrate too much on one or two parts of the exercise, and ignore the others, because this can easily cause muscle imbalance and easily cause changes in posture.

When it comes to physical exercise, there are some common diseases and accidents that often occur due to a variety of different reasons. These diseases and accidents, if not handled properly, can cause varying degrees of damage to themselves and even become dangerous.

For the prevention of sports injuries, these principles should be followed:

1).In the process of sports, it is necessary to avoid suddenly increasing the amount of exercise, especially not to suddenly increase the intensity of exercise, and to take it step by step;

2).When it comes to choosing a sport that suits you, you can't just follow the crowd, because we do physical activity with only one purpose, which is to make our body healthier.

3).When you are sick, you should reduce or even cancel your daily physical exercise according to your physical condition, and the recovery period is to gradually increase the amount of exercise.

However, even if we are well prepared, we cannot completely eliminate sports injuries, because the occurrence of sports injuries often has a certain suddenness, so when a sports injury occurs suddenly, it is necessary to provide necessary treatment according to the degree of your injury until your body recovers.

Prepare for and organize activities; Suitable for comfortable sports equipment; safe sports equipment; prevents the accumulation of fatigue; Comprehensively improve physical fitness; Improve the awareness of sports injury prevention and system risk early warning strategies; Correct movement technique; Conduct sports training scientifically; Protect and help.

First of all, I think that sports injuries are inevitable to a certain extent, but zhi can minimize the probability of occurrence through some measures, such as.

If the teacher is teaching, the teacher can do a good job of preventing the three aspects of pre-class preparation, in-class teaching, reasonable and effective organization and after-class observation, so that the injury can be reduced or not occurring as much as possible. I hope my answer is helpful to you

The key is to warm up before exercising.

Warm up and prepare for the activity before exercising.

How can I prevent sports injuries? Chen Jian, associate professor of the School of Health Sciences of Wuhan University of Physical Education, will answer for you.

1. Abrasions. Unclean wounds should be rinsed with water, and if the wound is clean, it can be healed by applying red or purple syrup or band-aids. More serious abrasions first need to stop bleeding, as appropriate, cold compress, elevation of limbs, bandage pressure bandaging, finger direct pointing pressure hemostasis and other methods for treatment, if necessary, go to the hospital for wound cleaning, suturing, medicine, bandaging and other treatments, so as to avoid infection or excessive bleeding.

2. Nosebleeds.

The bleeding can usually be stopped by having the injured person sit down, tilt their head back, breathe through their mouth for a while, plug their nostrils with gauze or clean, soft paper, and apply a cold towel to their forehead and bridge of the nose. If it still does not stop, you should go to the hospital for examination and treatment, and take effective measures in time to prevent shock caused by massive bleeding.

3. Sprains. First of all, measures to stop bleeding and relieve pain should be taken. The injured limb can be elevated, the wound can be washed with cold water or a cold towel can be applied to constrict the blood vessels and reduce the degree of bleeding and pain.

Do not rub indiscriminately to prevent increased bleeding. Cotton is placed on the injured area and compressed with a bandage. Immediate aftermath of simple treatment should the injured person be taken to the hospital for further medical care.

4. Contusion. Apply a cold compress with a cold towel to constrict the blood vessels and reduce the degree of bleeding and pain. Cotton is placed on the injured area and compressed with a bandage. Immediate aftermath of simple treatment should the injured person be taken to the hospital for further medical care.

5. Brain**.

Patients with mild cerebral disease** are given quiet bed rest.

After one or two days, it can be restored. For moderate and severe brain disease**, it is necessary to keep the injured absolutely quiet, lie on their backs in a flat place, apply cold compresses to their heads, pay attention to the warmth of the body, and send them to the hospital in time**.

6. Dislocation. The action should be light, not stretched and twisted, you can first apply a cold compress, tie a bandage, keep the joint fixed, and immediately send it to the hospital for correction **.

7. Fractures. First of all, the injured person should be comforted, prevent shock, pay attention to the body to keep warm, and immediately send to the hospital**.

Prevention of sports injuries

1. Choose appropriate sports and formulate a reasonable exercise plan;

2. Wear clothing, shoes and socks suitable for exercise during exercise;

3. Pay attention to the safe use of sports venues and equipment;

4. Warm up fully before exercising and perform dynamic stretching;

5. The exercise should be carried out according to the requirements, and the action should be standardized as much as possible, and attention should be paid to the sports protection if there is a dangerous sport or easy to fall;

6. After the exercise, the finishing exercise should include static stretching action;

7. People with diseases should carry out physical activities under the guidance of doctors, such as diabetic patients should not exercise on an empty stomach, should exercise every day or every other day, and patients with hypertension should not exercise with their heads down.

The above content reference:

Encyclopedia - Sports Injuries.

People's Daily Online - 7 points to pay attention to in the prevention of sports injuries.

Now everyone loves fitness, but the sports injuries caused by fitness are also increasing year by year, but I have been from primary school to university, and now my daughter is in elementary school, it seems that no one has been talking about what sports injuries are and how to prevent them, which should be the business of physical education teachers, but they have contacted many physical education teachers, and they do not necessarily know more about the relevant knowledge than ordinary people.

There are many types of sports injuries, some of which have been introduced in previous articles, because almost all sports are involved in me, so I will summarize the mechanism and causes of my own fitness and sports injuries over the years, and tell you the general knowledge of how to prevent them.

From the perspective of prevention, the first is external factors such as weather, venues, equipment, shoes, protective gear, etc. Bad weather, low temperatures, strong winds, fog and other conditions that may affect vision, temperature, and limb mobility should be avoided; The site must be level, surrounded by security and even guardrails; Different sports have different shoe requirements, generally speaking, the more strenuous the exercise, the more shoes with strong binding force and good shock absorption performance are needed; Protective gear is generally not used, but it is necessary to protect the parts that are often injured; Finally, it is better to have first aid items such as ice packs and elastic bandages on hand.

Then the most important thing for yourself is to warm up, and the purpose of the warm-up is:

1. Make the cardiopulmonary function reach a certain level of excitement;

2. Stretch the tendons and ligaments of the whole body to make them hot, soft and elastic;

3. Preheat the previously injured parts to prevent re-injury.

What should not be avoided is to take a racket or ball as soon as you arrive at the court, and the key positions that need to be pulled and moved are generally shoulder joints, wrist joints, knee joints, ankle joints and lumbar joints, but in fact, there should be a focus on warm-up for different sports and your own injured parts, such as basketball should increase the warm-up of finger joints; Badminton should increase the warm-up of the shoulder joint and Achilles tendon; Table tennis increases elbow activity; Sprinting and other events should increase the warm-up of the hip joint.

The next step is the time and intensity of exercise, time and intensity are proportional, and age, physical fitness is also proportional, overall should not be too long, too much intensity, easy to be injured at the end of the exercise period, moderate intensity sweating all over the body, heart rate to increase to 130% of the usual more appropriate. Age factors should be considered, generally speaking, as you get older, the intensity of exercise should decrease, and most fitness does not necessarily have to be a project to the end.