How to prevent sports injury

1. How to prevent sports injury and strengthen ideological education

At ordinary times, we should pay attention to strengthening the education of the concept of injury prevention, and conscientiously implement the policy of “prevention first” in teaching, training and competitions. Strengthen organizational and disciplinary education for students and athletes, and cultivate their good sports ethics.

2. How to prevent sports injury and reasonably arrange sports load

The strain of sports system is mostly caused by long-term local overload. In order to reduce these injuries, teachers and coaches should strictly abide by the principles of sports training, treat them individually according to their age, gender, health status, training level and characteristics of various sports, and arrange the sports load reasonably step by step.

3. How to prevent sports injury? The preparatory activities should be sufficient

Many sports injuries are caused by insufficient preparatory activities, especially at the stage when the weather turns cold. It is very necessary to do preparatory activities before sports. Preparatory activities can improve the excitability of the central nervous system, increase the number of capillaries opened in muscles, improve the strength, elasticity and flexibility of muscles, and at the same time, improve the function of joint ligaments, increase the synovial fluid in joint cavities, and prevent muscle and ligament damage during exercise.

4. How to prevent sports injuries

Gradually arrange the training content and intensity. If you are a child’s shoe that does not often exercise (because you are addicted to learning), you must not immediately carry out high-intensity exercise as soon as you get on the court, because at this time, your muscles and joints are very fragile and prone to sports injury because you have not been active for a long time.

5. How to prevent sports injury and local overload

Excessive concentration of exercise during training will lead to excessive local burden of the body and cause sports injury. For example, too many knee squat take-off movements can easily cause patella injury. Therefore, monotonous and one-sided training methods should be avoided in training, and different training methods for multiple parts of the body can be learned.

1. Cold compress: it can make blood vessels contract, reduce local congestion, reduce tissue temperature, inhibit nerve sensation, so as to stop bleeding, relieve pain and reduce local swelling. It is often used for closed tissue injury.

2. Raising the injured limb: raising the injured limb can reduce the blood pressure and blood flow of the injured limb, so as to reduce bleeding.

3. Compression method: you can directly apply sterile gauze on your finger to press the bleeding part, or press the blood vessel near the heart end of the bleeding artery with your finger pulp. If you can press it on the corresponding bone, it will be better to block the blood and achieve the purpose of hemostasis.

4. Mouth to mouth artificial respiration: make the patient lie on his back, tilt his head back, lift his jaw, hold his nostrils, press the esophagus tube, and prevent air from blowing into his stomach. The first responder takes a deep breath, opposes his mouth, and blows a large breath into the patient’s mouth. After blowing, release the hand holding his nose, and repeat this process. The blowing frequency is about 16-18 times per minute until the patient recovers breathing autonomously.

5. Extrathoracic cardiac compression “make the injured lie on his back, the first responder’s hands overlap up and down, put the palm root on the middle and lower third of the patient’s sternum, press down the chest wall evenly and rhythmically with the help of his weight and the strength of his shoulders and arms, press down the chest wall by 3-4cm, and then release his hands quickly, and the chest wall will bounce back naturally. This process is repeated in a rhythm of 60-80 times per minute until the heart beat is restored.

1. Muscle ligament strain:

Internal causes: insufficient training level, poor flexibility, strength, coordination and poor physiological structure

External causes: insufficient preparation activities, poor venue, temperature, humidity, class contents, and insufficient professional level of coaches

Prevention: choose coaches, venues and appropriate courses, exercise in normal weather, prepare for sufficient activities, and proceed step by step.

2. Joint sprain:

Internal causes: poor technical mastery, poor coordination, low muscle strength around joints, poor physiological structure, and poor physical strength due to fatigue

External causes: insufficient preparation activities, slippery ground, improper use of equipment, poor coach and content (fast movement, many turns and jumps)

Prevention: prepare fully, understand the use of equipment, and slow down the coach or yourself step by step.

3. Exercise fatigue:

Manifestations: palpitation, tachycardia, slow recovery of blood pressure and pulse after exercise, visceral discomfort, hematuria, etc People are cold, sweaty, white or red, headache, dizziness, asthenia, and exhausted.

Reasons: wrong training method, not step by step, systematic training, large amount of exercise, long training time, insufficient rest, etc.

Prevention: arrange reasonable training time and plan, and pay attention to the combination of work and rest.

Treatment: adjust the exercise plan, exercise volume, step by step, carry out systematic training and comprehensive training.

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