The main traits of sports injury are all kinds of injuries that occur in sports, most of the reasons are mainly related to training level, physical fitness, lack of movement, lack of self-protection ability, inadequate pre-exercise preparation activities and other factors. Its classification is still relatively large, according to the time of injury, can be divided into acute sports injury and chronic sports injury. Depending on the extent of the injury, whether the skin is connected to the outside world is divided into closed sports injury and open sports injury. According to the corresponding tissues of the injury, it is divided into skin damage, skin damage, soft tissue damage, muscle damage, ligament damage, as well as the corresponding cartilage damage, and even fractures.
In addition, according to the number of serious dysfunction, divided into mild injury, moderate injury and severe injury and so on. Therefore, in the course of sports, the necessary sports protection should be carried out, such as before the start of sports, should be fully do foot warm-up exercise. In the course of sports, we should pay attention to the application of a full range of protective equipment to avoid the corresponding sports injuries.
How to stay away from sports injuries?
1, fitness before the warm-up. Remember to avoid exercise without an early warm-up. Warm-up helps to activate the muscles and make the ligaments more elastic. Do a few sets of stretching exercises to achieve good results. The standard warm-up time of 10-15 minutes can effectively reduce the risk of impaired movement.
2, choose the right sports shoes. Don't wear slippery shoes when you exercise, because there's nothing worse than falling down with a barbell. Choose comfortable and breathable sneakers. Don't forget to clean and replace your sneakers in time to reduce the risk of accidental falls, in addition to keeping the gym clean.
3. Do not exercise when you are not feeling well. Try to avoid exercise if you are sick, overtired, or feeling weak. Because it is difficult to maintain a balance in a weak situation, the chances of injury are greatly increased. When muscles are weak, all the burden on the body falls on the connective tissue structure, which can easily cause joint and ligament strains.
4, follow the correct method of movement. If your exercise method is not so standard, you should try to be as close to the standard as possible. Improper posture or improper methods when lifting barbells can increase the weight raised. Wrong motor skills can easily cause damage. It's a good idea to ask your coach to demonstrate the correct posture before exercise.
5, the correct diet. Fitness requires a lot of energy, so you need to eat food to provide energy within 1-2 hours of exercise. Otherwise, the amount of sugar in your body will decrease rapidly, and you will soon feel weak or even hurt. It is important to ensure adequate intake of vitamins and proteins that not only contribute to muscle growth, but also to the strengthening of other tissues in the exercise system.
6, drink plenty of water. There is a saying among junior gym-goers that you can't drink water when you exercise. This is not true. Adequate hydration can prevent dehydration, which can easily lead to dizziness and physical damage.
7, please coach escort. Some movements require the protection of a coach, such as barbell lying on the push. Often, it's hard to get out of the barbell when you're tired or overestimate your strength. In this case, there should be a coach next to make sure the barbell doesn't suddenly hit your chest or abdomen.
8. Wear wristbands and belts when you exercise. Everyone has their own "weak parts". Some may have a sore knee, while others may have wrist injuries. Elastic bandages and weight-lifting belts support connective tissue and prevent injury.
9, do not lift too heavy barbells. The purpose of going to the gym is not to surprise others with your physical strength. If you're exercising for yourself, not going to a race, you don't have to prove anything to anyone. Step by step, lift the barbell that suits you, don't care what the people around you think!
10. If you feel discomfort or pain, stop moving immediately. When you feel mild pain in your joints, spine, muscles, or ligaments, stop moving immediately. Once there is pain or discomfort, you should not exercise again on the same day. Sticking to exercise when you're not comfortable only exacerbates the damage. If you can't avoid the damage, be sure to see a doctor, as some of the damage can be much worse than it seems.