How to prevent sports injuries?

Everyone wants to have a healthy body. We all know that regular physical exercise can make our bodies healthier, but there are many kinds of sports. We must master the methods when exercising to achieve the results. However, sports injuries are also the most common phenomenon in life. They always bring us a certain amount of pain. We must master the prevention methods. Let’s learn about how to prevent sports injuries.

How to prevent sports injuries?

prevention

Warm-up exercises include relaxation activities before strenuous activity. They can raise muscle temperature to 38°C in a few minutes and make them more flexible, strong and resistant to damage. Active warm-up exercises are more effective than passive heating with hot water, heating pads, ultrasound, or infrared lamps.

Although stretching activities cannot prevent injuries, they can generate greater pulling force on the muscles. They should be performed after warm-up exercises or training. To avoid direct injuries, the time should not exceed 10 seconds.

Cooling down means gradually relaxing before the end of a workout to prevent dizziness and fainting. If you stop suddenly after strenuous activity, blood will accumulate in the distal veins of the limbs, which may cause dizziness or even syncope (see Section 200). The final relaxation exercise can promote blood circulation and excretion of lactic acid in the blood, but it cannot prevent muscle soreness the next day because this is related to muscle fiber damage.

Common sports injuries

Common sports injuries include fatigue fractures, shin splints, tendinitis, runner's knee, hamstring injuries, lifter's waist, tennis elbow, head injuries, and foot injuries. They can be caused by a variety of different movements.

Fatigue fracture of the foot

Fatigue fractures are tiny cracks in bones caused by chronic overstrain.

Runners' metatarsals are most susceptible to fatigue fractures, especially those of the middle three toes. The metatarsal bones of the big toe are relatively resistant to fracture due to their strength and size. The metatarsal bones of the little toes are often protected because the great impact forces often act on the big toe and the second toe.

Factors that cause fatigue fractures include high arches, wearing running shoes with poor shock absorption, and sudden increases in exercise intensity and volume. Postmenopausal women are also prone to fatigue fractures due to osteoporosis.

The above is an introduction to how to prevent sports injuries. After understanding it, we know that if we want to better prevent sports injuries, it is best to be heat-resistant when exercising, and do not do strenuous exercise frequently without any sports foundation. Once injuries occur, go to the hospital for examination and treatment in time.