1. Try to keep the whole body training and the training of uninjured parts. (if the upper limb is injured, practice the lower limb, and if the lower limb is injured, practice the upper limb), so as to avoid the decline of training level, functional status and health status.
2. For the injured part, the training content and local load should be arranged reasonably according to the injury. Pay attention to step by step and treat them individually when making arrangements. In the early stage of acute injury, the injured part can be temporarily inactive, which can promote the regression of acute symptoms. It is most appropriate to carry out reasonable post-injury training for those with chronic injury and strain.
3. Strengthening functional training, such as strengthening muscle strength and joint function exercise in the injured part, is an important content of post-injury training. Its purpose is to develop the bearing capacity of muscles around the injured site, improve the adaptability of tissue structure and restore the normal function of joints and muscles.
4. Strengthen post-injury medical supervision. Make full preparations before each training, and use protective support belts (such as knee pads, ankle pads, waist pads and wrist pads) on the injured part, or use adhesive tapes and bandages to fix the support, so as to strengthen the stability of the injured part and prevent the injured part from being injured again.
Specific analysis of specific parts:
First, recovery training after shoulder injury
Shoulder joint is the most active joint in human body. The shoulder strap consists of five joints: shoulder, shoulder lock, chest lock, shoulder swelling-chest wall and shoulder ligament. The muscles of the shoulder strap are very rich. The movements of the shoulder strap in all directions (up, down, external rotation, internal rotation, abduction and adduction) and the movements of the shoulder joint (forward flexion, backward extension, abduction, adduction, external rotation and internal rotation) are coordinated by the main muscle group and the auxiliary muscle group. Therefore, shoulder movement is a complex coordinated movement of joints and related muscle groups, and any joint and any big muscle injury on the shoulder will affect shoulder movement to varying degrees.
In sports injuries of shoulders, fractures (clavicle fractures, etc. ), dislocation (anterior dislocation of shoulder joint, habitual dislocation of shoulder joint, dislocation of acromioclavicular joint, etc. ), myositis and waist sheath inflammation (rotator cuff injury, biceps sheath inflammation, etc. ), scapulohumeral periarthritis and nerve injury (such as shoulder nerve and long thoracic nerve) are the most common. As can be seen from the above, shoulder recovery training is more complicated. When resuming training, we should not only pay attention to the shoulder joint itself, but also pay attention to training the muscle strength related to the shoulder.
Key points of shoulder recovery training:
1. Isometric exercise
The movement is within the range of shoulder movement, and the isometric movement is completed from different angles (the impedance of the healthy upper limb). Methods: ① Elbow joint: flexion, extension, pronation and supination; ② Shoulder: flexion, adduction, abduction, internal rotation and external rotation; ② Pinching exercise: Practitioners pinch the ball or fitness equipment with their hands, starting from external rotation and external spread, and gradually moving to internal rotation and adduction, and performing isometric exercises at different angles. 2.ROM practice
① The practice of placing one upper limb on the shoulder, neck and the opposite shoulder; ③ Gymnastics support exercises; Hold both ends of the gymnastics stick with both hands, and extend the upper limbs to the back of the head as far as possible after straightening; ③ Finger climbing exercise: People stand to the side or face the wall, and their fingers move up along the wall.
3. Codman practice method
① Simple pendulum movement: when bending over, the upper limbs should relax and droop as much as possible for simple pendulum movement, J stroke and counterclockwise circular movement, which can gradually increase the amplitude and circular movement of simple pendulum movement; ② Horizontal movement: the patient is prone, and the upper limbs are extended for adduction, abduction, flexion and descent; ③ Drafting exercise: The patient lies on his back, and his upper limbs are slowly straightened upwards, and the maximum drafting position is maintained for 2-3s.
4. Corlan practice
① Codman pendulum motion: clockwise and counterclockwise circular motion; (2) shoulders push forward, backward, shrug.
5. Rubber tube practice
When sitting or bending over, pull the rubber tube fixed on the wall for flexion, extension, abduction, internal rotation and external rotation.
6. The wall stretcher exercises the flexion, extension, downward pull-down, adduction and abduction of the shoulders and upper limbs. Internal adduction,
7. Dumbbell practice holding dumbbells, doing shoulder pronation, shrugging exercises, stretching on the upper side after bending over, bending and stretching exercises in prone position, etc.
8. Isotonic training Perform shoulder movements in all directions on the isotonic trainer.
Second, the recovery training after low back pain
Lumbar and back injuries are more common in back myofascitis, lumbar disc herniation, lumbar fracture, vertebral periostitis, acute lumbar sprain and so on. When the acute phase is over, in order to accelerate the treatment and prevent re-injury, it is necessary to carry out back recovery training. Many scholars emphasize that the strength of back muscles, abdominal muscles and pelvic muscles can be enhanced and the flexibility of lower back and trunk can be improved through recovery training.
Key points of back recovery training:
1. Take a prone position and overstretch your back. The assistant holds the legs, holds the head with both hands, and stretches back.
2. Abdominal exercises such as sit-ups and semi-sitting abdominal exercises.
3. Pelvic muscles practice knees to practice adduction resistance of lower limbs and lift hips.
4. Roll your waist to practice sitting and bending your knees, and roll your arms back around your knees.
5. Take the supine position for back flexibility exercise, straighten both upper limbs, raise both lower limbs and buttocks, bend straight to the head, and maintain it with back support for 20-30 seconds; Supported by shoulders, straighten the glue twice and keep it for 20-30 seconds.
6. The stretching of the psoas muscles is mainly practiced by lying on your back in front of the table, bending your knees on one side and stretching on the other.
The above exercises are suitable for track and field athletes with low back pain, back myofascitis, simple lumbar compression fracture and acute lumbar muscle injury in the recovery period.
Third, the recovery training of muscle injury
Muscle injuries often include strain and strain, and of course cramps are also included. Cramp is called "muscle spasm" in sports physiology, which means that muscles contract involuntarily. In physical exercise, the muscle that is most prone to spasm is the calf gastrocnemius. When muscle spasm occurs, the spasmodic muscles can be relaxed and the pain can be eliminated by slowly exerting force and continuously pulling. When the calf cramps, you can lie flat on the ground, grab the forefoot with the other hand, straighten the knee joint and pull hard; You can also lie on your back or supine, straighten your knees, hold your feet against your abdomen with your partner's hands, lean forward with moderate force, push your instep back slowly with your partner's hands, and push, knead and pinch calf muscles at the same time, which can relieve spasm.
The emphasis is on strain and its recovery.
Strain: 1. Running, skipping rope and sandbag are all suitable, which are several sports that boxers must practice.
2. Give priority to pulling the ligaments of the parts of the body that need exercise, subject to mild sweating. If you really don't know how to do it, you can jog 10 minutes or so (pay attention to controlling sweating, with mild sweating as the degree). After running, twist your arms and thighs and jump in place a few times.
3. Running: mainly to exercise endurance and explosiveness. The best way is to run at variable speed. Take the 400-meter race as an example. Run straight at full speed and slow down at the corner. This method can stimulate thigh muscles circularly, and improve endurance and explosive force at the same time, but it has higher requirements for the body and can be gradually increased. As for sandbags, they are actually very skilled, otherwise it is difficult to concentrate. I suggest you slowly, accurately, step by step, and slowly speed up your punching. As for skipping rope, it must be a fast jump, that is, a high-frequency jump. Don't run out of energy at once. You can jump 50 times at a time, then take a break and jump to another group, jumping 3 or 4 groups in a row. Strain: For some fractures, local training should be stopped for 2-3 days, healthy limbs and other parts can continue to move, and then functional exercise should be carried out gradually, but repeated injuries should be avoided. 1 week, you can gradually increase muscle strength and flexibility exercises. When stretching, don't increase the pain of the injured part. After about 10 ~ 15 days, the symptoms are basically eliminated, and regular training can be carried out step by step. When training, the injured part must use protective support belt to make full preparations. If the muscle tendon is completely broken or torn, you should immediately stop training, rest thoroughly and actively treat it. Post-injury training and special training should be carried out under the guidance of a doctor. ?
Fourthly, the recovery training of joint injury.
Knee joint sports injuries can occur in athletes of various events, such as osteochondrosis, meniscus injury of knee joint, bony ligament and knee joint extension fasciitis, knee joint cruciate ligament injury and so on. Especially in track and field events. Non-athletes also occur from time to time in work and labor.
Key points of knee joint recovery training: 1983, Roy divides knee joint recovery training into three stages. According to the different characteristics of each period, we should carry out recovery training with different emphasis. The main contents of recovery training in each period are as follows:
Stage 1: Lower limb fixation, the following exercises can be done: ① Maximum isometric contraction of quadriceps femoris: each contraction lasts for 5- 10 second, and patients are encouraged to do it at least 20 times per hour. ② Rope running: Knee slightly flexes, heel moves backward along the bed (slight resistance), and makes isometric contraction for 4-5 seconds. ③ Joint contraction exercise of quadriceps femoris and hamstring muscle: isometric contraction when knee joint bends about 90 degrees. ④ Straight leg lifting exercise: There are many methods. A more effective method is to raise the straight leg about 60 degrees early after knee surgery, keep it for 3 seconds, and then lower it gradually, which can be done 30-50 times per hour. When this action can be successfully completed, you can do unarmed resistance exercises 2-4 times a day. Then pick it up on the straight leg and concentrate on the medial head of the quadriceps femoris. ⑥ Pedal movement: toe flexion and extension movement, toe heel movement, foot varus, valgus, dorsiflexion and jumping movement with rubber tube. ⑦ Back recovery training: In order to avoid postoperative low back pain, back recovery training can be carried out.
The second stage: from the removal of plaster, let the knees bend. ① 1 period In addition to continuing the recovery training of various movements, we should also increase the practice of bending knees and bending the pulp, and at the same time, we can use hot water bottles or hot compress of traditional Chinese medicine; ② Isotonic movement of hamstring muscle: The patient stands facing the wall, the front part of thigh can be supported by the wall, the affected limb can bend knees and the foot can bear loads; (3) proprioception lifting exercises to promote the recovery of neuromuscular function; (4) treating the resistance of master and apprentice's hands, and assisting patients' movements, such as knee flexion and extension, tendon flexion, abduction and adduction; ⑤ Practice by cycling.
Stage 3: the range of motion of knee joint is above 90 degrees, and the joint is painless. The following activities are mainly practiced. ① isometric contraction of quadriceps femoris and kimono (flexion 0, 30, 60, 90 degrees); (2) Isokinetic training develops muscle strength and endurance. The speed of isokinetic training should not be too fast, and it can be increased to 300 degrees per second with 120 degrees per second and 180 degrees per second. ③ Isotonic exercise: practice knee flexion and extension, and the appropriate number of repetitions is 5- 10. 4 Goose foot exercise: When sitting, you can separate your legs and shoulder width, and try to keep your toes together (the heel is still). This can be practiced after flat feet, lateral knee pain, mild knee deformity, muscle and waist transplantation.
Recovery time analysis:
Taking part in sports too early after acute injury will often prolong the recovery time of the injured part and may even cause new injuries. However, after each injury, the tissue needs to be repaired again. Over time, some sports occupational diseases may be formed, such as tennis elbow (humeral epicondylitis), football ankle (ankle osteoarthritis), high jump knee (hamstring tenosynovitis) and so on. Most of these injuries are due to early training after injury, which makes the joints or ligaments of the injured parts repeatedly involved, aggravates the original injuries and affects the normal recovery of the injured parts.
Generally speaking, the recovery time of acute sports injury is related to the age, degree and location of the injured person. Such as clavicle fracture, children need about 28-35 days to recover, while adults need 42-90 days to recover. It takes about 5 days to recover from joint sprain. It usually takes 3-5 days to recover from calf muscle strain.
When can I start exercising after my injury? This depends on the specific situation such as the location and degree of the injury. From the point of sports medicine, it is generally not recommended to participate in sports activities prematurely after injury, especially acute injury. However, if some pain does not affect the recovery of injury, moderate exercise can be carried out. Special attention should be paid not to interrupt exercise to enhance the function of cardiovascular system. Research shows that if you don't take proper exercise, the function of cardiovascular system will obviously decline in just 6 weeks.
In the following situations, it is best not to take part in sports, and immediately find a sports trauma doctor for in-depth diagnosis and symptomatic treatment: 1, swelling and pain in the injured part; 2. The pain in the injured part is aggravated during exercise; 3. Infection of the injured part; 4. The pain lasted for a few days and did not relieve; The day after the acute injury, the pain suddenly increased.