How to maintain a good mindset when an athlete is injured in training

This is where the emotional adverse reactions arise – chagrin, anger, anxiety and panic about the possibility of not being able to compete, ......There may also be a psychological shadow of the actions that lead to injuries, as was the case in a case where a gymnast accidentally injured his ankle while doing a horizontal bar movement, and even after the injury healed, he would still have a "dare not do" mentality.

This is an extremely common situation, due to an accidental injury while receiving a high ball, she was forced to recuperate for 4 months to return to the game, and she did not dare to attack in the face of the high ball again.

In fact, the pain caused by physical injury may not be so great, if we have the emotions of resistance, resistance, non-acceptance, and non-acceptance of the injury at the psychological and spiritual level, the physical pain will often induce or lead to greater psychological pain. ”

For this reason, it is necessary for athletes or ordinary sports enthusiasts to receive psychological intervention after a sports injury, in addition to emotional adjustment, but also to protect sports self-confidence.

Analysing the cause of injury protects athletes' self-confidence."

When providing post-injury psychological intervention for athletes, helping them to face injuries with a calm and accepting attitude is the first thing Dr. Zhao does.

Why am I hurt" is a kind of resistance, "use the best medicine, find the best doctor, and let it (injury) get better immediately" is another psychological attitude that does not accept injury, the doctor hopes to deal with the problem of emotional management by adjusting cognition, and the important way to guide with the focus solution theory is to generalize the injury problem, so that the other party no longer has the emotion of "why am I so unlucky"," Injuries are an inevitable part of sports and competitive training, and no athlete has never been injured before, and every athlete faces their own injuries. ”⑥

What's more, once people accept the injury, the problems that come down may be solved.

Injuries that have a psychological impact on a certain event or action need to protect the athlete's self-confidence.

Ph.D. helps athletes attribute injuries to injuries – without proper attribution and understanding of the causes of injuries, people will perceive injuries as uncontrollable, and this uncertainty will amplify their fears, "the more they think about it, the more they are afraid, the more afraid they are to do it".

They will actively cooperate with the **, and they will do some training after the body is good, and they are also a group of very hard-working people.

If an athlete is accidentally injured during training, there are doctors around, so they should call the doctor as soon as possible to do emergency treatment, and then send a sedan chair to the medical Chun Xianchai Hospital.

1. Warm up properly

Never start with formal training. Warm up gradually so that you can slowly get into the groove so that you are ready for the actual training. In cold weather, it is necessary to wear more to keep warm and extend the warm-up time.

Don't warm up with heavy weights, you can use some flexible stretching exercises as the beginning of the activity to warm up the body, don't take too much time, about 10 minutes. Oxygenate the blood and deliver energy substances throughout the body.

2. Correct training

Correct training not only refers to the correctness of the training method of each part of the body, but also includes the rationality and correctness of the order before and after each exercise. Because it's the blood that flows to your muscles that builds and protects them. Keep your desired area congested and keep it in training for as long as possible.

For example, after you have worked on your chest, it would be best to train your shoulders immediately afterwards rather than working on your calves. Many biceps injuries mostly occur at the beginning of arm training – curl exercises. This is due to the improper method of holding the straight bar and barbell back, which causes excessive pressure on the elbow joint.

No matter what others say, never put the barbell curl in the first movement of your arm training.

3. Don't over-fatigue your muscles

When the body emits it"I can't"，"I can't practice anymore"and you ignore this signal and continue to go your own way, then you are not far from being hurt. It is important to know that overload and overtraining in training are two very different concepts, and although they differ very little in training, they will give you completely opposite results. He who recognizes and distinguishes the difference between the two is a wise man.

Fourth, concentrate

When you enter the gym and start training, don't let others distract you. During training, your eyes are fixed on you and your muscles in the mirror. The damage caused by that kind of careless, practice-and-talk training can happen at any time.

We're here to train our bodies, not to train our bodies"Strong mouth"。

5. Reasonable nutrition

Food is the energy substance we rely on to keep moving forward. Without proper nutritional supplementation, we will struggle to progress and achieve optimal performance. The so-called rationality is to cater to the special needs of individuality to the greatest extent on the basis of following commonality.

Let the right nutrition quickly repair the muscle fibers that we intentionally destroy, making them more robust, so that the chance of injury is greatly reduced.

For sports injuries, the significance of prevention is far greater than **, as follows, first, you must warm up before exercise, and it is forbidden to start exercising without warming up, because warm-up can mobilize our muscles and joints, as well as the whole body, so that it is placed.

When you are in physical training, you must do a good job of warming up together, but also protect your knees, you should bring some knee pads and wrist pads and other things, and you should also exercise according to your body when exercising, and don't exercise blindly.

First of all, you should choose more comfortable sportswear or sneakers, and then you should also pay attention to the intensity and time of training, and be sure to do stretching exercises before training to avoid muscle strain, and then you should also take it step by step.

First of all, when doing physical exercise, be sure to do a good stretching before class, so as not to hurt your body.

After the injury, we should pay attention to the following four aspects:

1.Try to keep your whole body training and training free of injured parts. (If the upper spine is injured, the lower limbs can be practiced, and the lower limbs can be injured, so as not to reduce the training level, functional status, and health conditions.

2.For the injured part, the training content and local load should be reasonably arranged according to the injury. When arranging, it is important to pay attention to gradual and individual treatment.

In the early stages of an acute injury, the injured area may be temporarily immobile to allow the acute symptoms to resolve. Appropriate post-injury training is most appropriate for people with chronic injuries and strain.

3.Strengthening functional training, such as strengthening the muscles and joint function exercises in the injured area, is an important part of post-injury training. The purpose of the program is to develop the affordability of the muscles around the injured area, improve the adaptability of the tissue structure, and restore the normal function of the joints and muscles.

4.Strengthen post-injury medical supervision. Before each training, you should do a good job of preparing for activities, and use protective support belts (such as knee pads, ankle pads, waist pads, and wrist pads) for the injured part, or fix the support with adhesive tape and bandages to strengthen the stability of the injured part and prevent re-injury.