What are some common sense tips about sports injuries?

Some people are easily injured during exercise, while others rarely get injured during exercise. Why is this? In fact, some of those who often exercise during the period are not entirely due to their own negligence. A big reason is that they do not warm up and move their joints before exercise, so their joints are easily injured once they are subjected to long-term high-intensity exercise. Some people may not dare to exercise because they are often injured during sports. In fact, there are many ways to prevent sports injuries. As long as everyone can really do it.

1. The first aspect is to use sports protective gear

Various joint protectors, such as ankle guards for the foot joints, elbow guards for the elbow joints, belts for protecting the lumbar spine, and leggings, can share external pressure and impact on the joints and muscles during people's competitive sports and even daily sports and fitness activities. The joints are the most vulnerable parts during exercise, and overextension or overflexion of the joints may cause damage to the tendons, so wearing proper sports protective gear can largely avoid joint damage and excessive stretching of tendons. For example, wearing wrist guards, knee pads, and ankle guards when playing basketball, wearing shin guards when playing football, and wearing elbow pads and wrist guards when playing tennis, badminton, and table tennis are all good measures to prevent sports injuries.

2. The second aspect is to learn protective movements during exercise.

For example, when the body loses balance, the athlete should immediately take a big step forward, backward, left, or right to maintain balance. For example, when a person jumps from a high place, he should land on the front of the foot first and bend his knees to cushion the impact. For example, those who engage in bodybuilding activities or kung fu fitness should avoid doing "deadlifts" or "deep squats" to prevent damage to the corresponding muscle groups.

3. The third aspect is to master the appropriate “degree” and “quantity” of exercise.

Ordinary people should focus on aerobic exercise, which can be done 3 to 5 times a week, 20 to 30 minutes each time. You can also go to the gym for aerobic exercise 3 times a week. Those who aim to lose weight can increase the number of times, doing 1 to 2 hours of aerobic exercise each time. However, it should be noted that in any exercise activity, the number of repetitions of a single movement should not be too many, a limb or joint should not perform the same movement for too long, and try not to do excessive flexion or extension to avoid joint injuries. A simple way to observe the intensity of aerobic exercise activities for ordinary people is: if you have difficulty speaking during aerobic exercise, it means the intensity is a bit high and you can adjust it; if you feel difficulty breathing, it means the intensity is too high and you need to reduce it.

For people who engage in long-term sports training, they may often get injured during sports. However, once the body is injured, it is difficult to continue exercising and it takes a long time for the body to recover. Therefore, the editor recommends that friends who like sports can follow the editor's above suggestions on preventing and treating sports injuries, and protect themselves well before, during and after exercise.