How to systematically fit during a wrist injury

In fact, after the wrist injury, it is no longer suitable for fitness exercise, because after the wrist injury, if you insist on exercising, it is very impossible to accidentally re-injure the wrist in the process of exercise, if it is only a slight sprain, then it is okay to reduce the strength in the process of exercising, but if there is obvious pain in the wrist during the fitness process, it should be stopped immediately, otherwise it is not exercising, but damaging the body.

If you have a wrist injury and want to insist on exercising, then you can only choose some fitness exercises to avoid hand activities, and it is not too late to start exercising after the injury is healed.

During the wrist injury, you can choose to exercise your male dog waist, and it is also very good to train beautiful abdominal muscles, and the exercise of abdominal muscles rarely uses wrists, and in the process of exercise, the amplitude will not be too large, and it will not damage the wrist joint, so if you still want to exercise during the wrist injury, it is better to choose to exercise your abdominal muscles to make yourself look more perfect!

The other is the legs, the legs can do squats, this action is simple, slow and effective, during the wrist injury, this exercise can not only strengthen the thigh muscles, but also will not cause damage to the wrist joint, it can be said that it is very worthwhile to exercise after the wrist injury. Or you can play yoga and other exercises to maintain the flexibility of the body, this kind of exercise is slow, as long as you pay attention to it, it will not hurt your wrist.

(2) Figure out the injury Gently turn the injured area and do some gentle movements to determine which muscles, tendons, ligaments are painful or injured, so that you can know where to focus your movements and which ones to avoid during intense exercise. (3) Do not increase the burden on the injured area. After identifying the injured area, not only do not do exercises that affect these painful areas, but also pay attention not to burden the injured area in daily activities, for example, do not lift heavy objects if you have lower back pain, and avoid running if you have foot pain.

4) Exercise around the injury The human body has more than 600 muscles, so even if you hurt 100 muscles, you still have more than 500 muscles to work on, you should exercise all the muscles in order to improve your health and achieve even development, and at the same time strengthen the main weight-bearing femur, there will be muscles around the injury that can be used as an intended person's activity, for example, the injured or take over the tibial muscles to hinder the entire squat, but also allow to do a half-squat action, but must be done carefully, if there is discomfort during the activity, The entire injured muscle group should be rested. (5) Promote local blood circulation It is necessary to carefully measure the injured part, find an action that can move the injured part very gently, and use this action to promote blood circulation, so as to replenish fresh nutrients and remove waste materials. (6) Gently stretch Slowly stretch the injured area until it stops when it encounters a slight resistance, and then try to relax the injured area.

When doing this, try to stretch further, when the muscles reach stretch and relaxation, the blood that plays a role will flow more to the place, and you can get it faster, but if you stretch too much, it will lead to the worsening of the trauma, and even re-injury. (7) Massage Gentle massage can directly increase blood flow and can rub yourself, but a more effective way to relieve pain is to relax yourself and let someone who knows massage techniques give you massage. (8) Heat Heat can promote blood to the surface of the body by virtue of the natural cooling response of the human body, and heat can also relieve the tension of injured muscles, so that blood circulation is accelerated, and more nutrients are brought to the muscles.

9) Ice heat is often used for long-term injury after treatment, and can not be used as on-the-spot first aid, just injured that heating can cause swelling of the wound and cause further damage to the tissue, generally within 48 hours after the injury, with ice can reduce swelling. Finally, for general muscle strains, it is best to use acupuncture**, the effect will be better. The recovery is fast and there will be no sequelae.

The wrist is very fragile and is a high-risk area for injury. The wrist is made up of eight small bones (carpal bones) and two long bones (ulna and radius) that connect to the forearm. This structure allows the wrist to flex, extend, abduct, and adduct flexibly.

Proper flexibility and stability can effectively prevent wrist injuries during sports. The most common wrist injury is carpal tunnel syndrome. The carpal tunnel originates at the front of the arm and extends to the lower part of the palm.

It is made up of bones and ligaments. This structure connects the median nerve from the arm to the hand. When there is tendonitis, fracture, or swelling, the median nerve is pinched, and you feel pain and numbness.

However, repetitive weight training can lead to carpal tunnel syndrome. Your palms may continue to feel tingling and numbness. In this case, you should consider reducing the load on your wrists.

If it doesn't work, you need to be professional**. The best thing to do is to take precautions. Straighten your elbows, palm up with one hand, and hold the fingers of this hand with the other, slowly bending to the limit.

Hold this for 10-15 seconds. Repeat for 3 sets. This action is the opposite of the first action and has the same time and number of sets.

Always hold the resistance cord with the palm of your hand upwards and the other hand to assist in holding the arm and flexing the wrist. 15 reps each time, 3 sets.

This action is the opposite of the third action and requires the same. In the arm support position, the chest needs to be stabilized first. In most arm support poses, you may need to activate your abdominal muscles to help support your lower back.

Therefore, the stability of the chest is also helpful as it provides a stable base for the abdominal muscles to act on the pelvis. When the thoracic, lumbar spine, and pelvis are stable, the brachialis muscles, including the latissimus dorsi, have a solid foundation and act effectively on the arm.

For people with wrist problems, after understanding the problem of avoiding wrist injuries, stabilize the spine, then stabilize the shoulder blades, and then activate the hands and fingers. You can imagine using your arms to push the car, supporting your legs and spine, then using your arms to support your spine, then using your legs and arms. A very simple way to support your spine is to practice lengthening your spine.

For example, to lengthen the lumbar spine, pull the ribs away from the pelvis. Then open the chest while trying to feel the extension of the thoracic spine. Then pull the ears away from the chest so that the neck feels long.

You should exercise according to your ability, so that you can get a good protection, and you should buy some protective gear in your life. That way, you won't be harmed. Know what you're capable of.

How can I protect my wrist from injury? First of all, you should wear a professional wrist brace to protect your wrist, massage and relax before exercising your arm muscles, soak your wrist with nutrient solution in advance, and usually eat more calcium-supplementing foods and drink some pure milk.

Before exercising, you must first move your muscles and bones, and then the intensity of exercise should be gradual, so that you are not easy to get injured.

1. Simple soft tissue injury, contusion or sprain; 2. Fracture of the wrist; 3. Injury of joint pin, ligament and fibrocartilage of the wrist. For general soft tissue injuries or sprains, you can wear wrist braces, local compresses, etc., after the local swelling is reduced, often apply voltarin ointment, after sufficient rest, the general injury will gradually recover in 1-2 weeks, and the symptoms will disappear.

For fractures, there is usually local swelling and severe pain during the fracture, and X-rays should be taken in the hospital as soon as possible to determine the type of fracture. Severe fractures should be surgically surgical**, and minor fractures or fractures that can be reduced manually can be reduced manually, and the fracture will be immobilized with a cast, and the fracture will heal quickly after the cast. It usually takes 2-3 months for a fracture to heal.

Therefore, it takes 3-6 months for the function of the wrist after the fracture to fully return to normal. For fibrocartilage ligament injuries in the wrist, which often manifest as pain on the ulnar side of the wrist and weak rotational force, MRI examination should be taken, and if fibrocartilage or ligament injury is confirmed, the wrist brace should be immobilized for one month, and voltarin should be applied locally to anti-inflammatory**.

If the symptoms go away and fail, the injury is not serious or the ligament injury has healed. If symptoms do not go away, surgery should be performed.

Three different positions produce different amounts of grip strength. When the wrist is bent, the grip strength is minimal. The wrist is slightly extended for maximum grip strength.

You can try. It is difficult to clench your fist (far left) when your wrist is bent. The main reason is that wrist extension can put the flexor digits in the correct length-tension relationship for maximum grip strength.

This means that if the wrist extension muscles are weak and cannot extend the wrist well to maintain a strong grip, then the grip strength will also decrease. Therefore, if you want to improve your grip strength, you need to work not only on the flexion muscles, but also on the muscles in the back of the forearm and the extension of the wrist. Expanding on that, as I said, a strong grip requires a fixed wrist.

The wrist extensors are weak. On the other hand, strong wrist strength, whether flexion or extension, requires the release of finger strength. We can give it a try.

<> these flexible joints are characterized by being susceptible to sudden injuries from violent forces, ankle sprains being a prime example. If you don't have the right posture, a lot of pain and inflammation will accumulate in a very short period of time, so for flexible joints like the wrist, we want to avoid unnecessary injuries, first stabilize them through muscle control and correct posture, the joint is stressed, the wrist is where the palm and forearm meet, and the metacarpal bone and radial ulna are surrounded vertically by complex fascial ligaments, etc.

The force exerted on the wrist is mainly achieved through muscles and tendons, the wrist is broken backwards in the picture, and the hand that is being broken can be bent forward through muscle control to form a confrontation with external forces, at this time, we should pay attention to balance, we can't let the wrist be broken and bend backwards, the wrist joint is in a relatively stable state, we won't be injured, but what if the muscles are not strong enough? When the muscles that control the forward flexion of the wrist can't fully counter this force, your wrist will continue to flex. The more the wrist is flexed, the more force the ligaments and fascia begin to bear, the wrist is in an unstable state, and the risk of injury increases.

And if the force is applied from a vertical position.

Above, the force exerted on the wrist is mainly through the skeleton, there is no excessive pressure on the fascial ligaments, the wrist is very stable, we only need to control it through a certain muscle, and always keep the force in a vertical state. The most common movement that causes wrist discomfort is the bench press.

When exercising your arm muscles, do this so that you don't get your wrist in harm:1Do not exercise excessively or exert too much force, which will hurt the wrist and cause pain; 2.

It is necessary to exercise the arm muscles correctly, step by step, and do not rush it; 3.Before exercising the arm muscles, prepare for the exercise and move the wrist to strengthen the flexibility of the wrist.

When exercising, you should choose the strength that suits you, and you should also buy some relevant protective gear, so that you will not be injured, and you should not cause some high difficulties, otherwise you may have fractures. Muscle strains can also occur.

When exercising arm muscles, you should not exercise too much, too hard, use the correct movements and methods, exercise the arms, do not rush too much, and the strength exerted on the wrist should be achieved through muscles and tendons.

It must be the wrist that answers. Among the various techniques of badminton, the wrist is required to hit the ball, kill the ball, drop the ball, etc. A series of movements are completed through the extension and abduction of the wrist, so in badminton, the first thing to do is to prevent wrist injuries.

In the wrist area, the weakest link is the triangular cartilage disk. After the badminton technique reaches a certain level, the wrist must constantly make external rotation and contraction movements within different angles by using actions such as whipping and flashing and cutting the ball, which is the most likely to be injured. Therefore, before playing badminton, special attention should be paid to the preparation of the wrist area, and the prevention of the wrist area must be done for a long time.

If you play badminton, then you must not neglect the exercise of the wrist area in your daily training. Small dumbbells can be used to connect the wrist area, lift weights or increase the strength of the wrist area. If you don't have dumbbells, you can use a water bottle, fill it with water instead, or other heavy objects will do.

When training, wear wrist braces or reinforce them with elastic bandages when exercising, just a moderate amount and don't get extra injured.

To sum up, doing a good job of wrist protection can effectively prevent wrist injuries during sports.