Badminton is a sport to exercise the coordination of the whole body, and its benefits to the human body are self-evident.
First, relax muscles and promote blood circulation. Badminton, like basketball, tennis and table tennis, is a strong physical exercise, with skill accounting for 40% and physical strength accounting for 60%. Even in cold weather, the whole body will sweat after the game, especially in spring and autumn, which plays a role in regulating balance and promoting metabolism, and is very beneficial to preventing cardiovascular diseases and strengthening the body.
Second, detoxification and beauty. Sweating every day to expel toxins from the body, so that defecation is smooth, sweating to expel toxins from the body, is very beneficial to the spleen to prevent gout.
Third, treat cervical (shoulder) diseases. In badminton, the movements of hands and shoulders should be coordinated, and the ball should be pulled as much as possible. Keep your head up and your shoulders moving. If you keep playing for more than an hour every day, it will be difficult to form hyperosteogeny. Therefore, cervical spondylosis and scapulohumeral periarthritis are difficult to produce.
Fourth, exercise your eyesight. When you play badminton, your eyes should follow the ball, and wherever the ball goes, your eyes will go. For a while, you will look close and for a while, and your eyes will move, so that your eyes will naturally move and your eyesight will gradually improve.
Fifth, lose weight. Before playing ball, the general had a straight stomach and a bad diet. After playing the ball, the fat man lost weight, his stomach became smaller, and his body felt strong, not weak.
Sixth, enhance friendship. Through ball games and competitions, strangers get to know each other, understand each other's personality, and really make friends with the ball, and the friendship lasts forever.
Seven, improve skills. Through the organization of competitions by golfers, skill training is stimulated, and golfers learn from each other and improve together.
Eight, happy entertainment. Health experts say that laughing three times a day is very beneficial to people's spiritual comfort and promoting the activities of the five internal organs. It can dispel turbidity and evil spirits. As long as badminton serves and plays a game, it takes more than ten laughs to make people happy.
Nine, the body is sensitive. Players are energetic, delicate, flexible and diligent. Badminton players use their joints and bones, and take the combination of drawing and hanging, square ball, hook left and right, and make their bodies flexible and changeable.
Ten, strengthen the brain and increase wisdom. Badminton players should play with their brains, not without their brains, but first with their brains, study each other's weaknesses and fatal places, suit their own needs, put people first, persist in taking themselves as the center, take initiative as the driving force, take speed as the magic weapon, and increase their confidence with victory.
The most vulnerable parts of badminton are knees, ankles and elbows. Many people will sprain their waist during exercise, so they must fully warm up before exercise.
If you feel local muscle pain while playing, you should stop immediately and ice the painful part.
In addition, you can also strengthen the tolerance of the corresponding parts through training, and fundamentally prevent sports injuries:
1. Precautionary measures for shoulder injuries: placing a certain weight object on the elbow and lifting it to shoulder height 1-2 minutes can strengthen the strength and flexibility of the shoulder. 2. Preventive measures for elbow joint injury: Prone static support exercises can be used to strengthen the strength of this part. If this part has been injured, you need to wear elbow pads or elastic bandages for protection when doing recovery exercises.
3. Preventive measures for wrist injury: In addition to wrist weight-bearing exercise, you should pay attention to wearing wrist pads or using elastic bandages for protection during exercise.
4. Preventive measures of knee joint injury: strengthen the strength of knee joint through weight-bearing half squat training. When doing this action, the bending angle of the knee joint can be changed from small to large until the knee feels pain. You can wear knee pads when exercising.
(A), elbow medial and lateral soft tissue injury
In badminton, its incidence accounts for about 6% of the total injuries (the inside is higher than the outside).
1 Etiology and pathology: The most common cause of soft tissue injury of elbow joint is the wrong technical action during forehand spike or hitting, especially when the upper arm is abducted, the elbow joint bends 90 degrees and the elbow is lower than the shoulder, which is the most likely to cause injury. Secondly, the sudden or severe active contraction of forearm pronation and wrist flexion or the explosion or overextension of elbow joint make muscles and ligaments unable to adapt to and bear the mechanical requirements of this action; Others, such as local overload, local excessive involvement or fatigue, and insufficient warm-up activities, such as: the reaction force when the badminton racket returns forehand and smashes, or the explosion or overextension of the elbow joint caused by whipping and hitting, or the wrist flexion required by whipping and smashing. The main causes of lateral soft tissue injury of elbow joint are backhand spike, excessive whipping training, poor muscle performance, insufficient warm-up activities and local bursa. The principle of injury is that the stretched muscle suddenly contracts, or the deep tissue is repeatedly rubbed and squeezed due to frequent forearm supination or wrist extension, so that the muscle or joint capsule ligament is severely pulled, resulting in local strain and pathological changes, and the synovial sac is over-stimulated.
Symptoms and diagnosis: Most of the injured can tell the history or process of acute injury. After acute injury, patients feel pain inside and outside the elbow, local swelling, and even subcutaneous congestion (medial soft tissue injury is more common, which often indicates organized tearing). The elbow joint is limited in movement, and it is often impossible to completely straighten or bend the elbow joint. The swelling of chronic injured people is often not obvious, but the injured people often complain that the quality of the action is not high when they finish smashing, pumping and hitting the ball quickly. There is obvious tenderness in the injured part, and when the elbow joint is passively abducted and rotated or flexed, the forearm pronates to resist resistance contraction (check the medial injury); Or wrist extension, forearm supination resistance, elbow flexion, hand half clenched fist, wrist flexion as far as possible, and then forearm supination gradually straighten (check side injury), the pain can be significantly aggravated. If the elbow joint is loose, the elbow joint gap is widened or the valgus angle is increased, or there is a depression or crack at the upper end of the muscle, it indicates that the muscle ligament may be completely broken (medial injury is more common).
Treatment and recovery after injury: In case of acute injury, the injured elbow should be properly rested and braked. Local cold compress, pressure dressing and external application of new wound medicine can be used immediately and early after injury. After 24~48 hours, physical therapy, massage and external application of traditional Chinese medicine can be considered. Local injection of adrenocortical drugs can often get better curative effect. For the chronic wounded, physical therapy, massage and acupuncture should be the main methods. Surgical suture should be performed for patients with broken muscle ligament or avulsion fracture. In the arrangement of training and rehabilitation after injury, we should stop some activities that are easy to be injured again or aggravate the injury in the acute stage, such as forehand and backhand smash and volley. It takes about 2~3 weeks to practice these movements until there is basically no pain in the injured part. And the amount and intensity of exercise should be gradually increased. Wear protective devices such as elbow pads and elastic bandages when practicing and recovering from injuries; It is necessary to strengthen strength exercises and stretching exercises of forearm muscles. For those who suffer from soft tissue injury in the medial elbow, especially those who have a certain degree of elbow joint relaxation, it should take longer to enter the formal exercise, otherwise it will easily lead to the re-injury and further relaxation of the elbow joint, which will develop into chronic strain and even become osteoarthropathy.
Prevention: Make full preparations for pre-exercise activities, reasonably arrange the amount of exercise, and avoid excessive elbow activity. After the exercise, emphasize elbow self-massage to eliminate fatigue and improve self-protection ability.
(2) Injury of triangular fibrocartilage disc
Triangular fibrocartilage disc is the main structure that closely connects the distal end of radioulna. Among the wrist injuries in badminton, its incidence accounts for about 3% of the total badminton injuries.
To treat new injuries in time, wrist movements should be suspended or controlled. External use of traditional Chinese medicine to reduce swelling and relieve pain, or injection of adrenocortical drugs into the joints of painful feet, and proper fixation, fixing the forearm in a neutral position and limiting the rotation of the wrist and forearm, can generally achieve good therapeutic effects. If there is a small head of ulna protruding backward, it must be fixed with a pressure pad. Attention should be paid to the rehabilitation and exercise arrangement after the injury: the acute injured person should suspend the wrist movement, especially the wrist rotation movement, and the normal wrist movement can only be carried out after the injured tissue is repaired and healed, which usually takes about 3-4 weeks. After wrist flexion and extension and support are painless, you can gradually add the rotation of wrist and forearm, and you must wear protective support belt when practicing. When people with chronic injuries are practicing, the protective belt they wear should greatly limit the stretching and rotating activities of their wrists, such as wearing wristbands or sticking elastic bandages on them to prevent them from being injured again during training.
Prevent and reasonably arrange the local load of wrist, strengthen the strength and flexibility exercise of forearm and wrist, wear wrist protector, do local warm-up activities, and improve and improve the grip and hitting skills.
(c) rotator cuff injury
In badminton activities, shoulder soft tissue injuries are easy to occur, among which rotator cuff injuries are the most common, accounting for about 80% of shoulder injuries. The rotator cuff injury accounts for about 14% of the total badminton injury.
1 etiology and pathology: rotator cuff injury occurred, and some injured people were caused by an acute injury, which continued to be injured because they could not get timely, reasonable and thorough treatment, and gradually turned into chronic injuries; Some injured people may have no obvious history of external injury, which is due to local overload, repeated polishing or rotator cuff tendon involvement, which makes them slightly injured, gradually strained and degenerated. In addition, problems or mistakes in technical movements, insufficient warm-up activities, poor shoulder muscles and poor flexibility of shoulder joints are also some factors that promote rotator cuff injury. Shoulder abduction, because it is accompanied by internal rotation, makes the rotator cuff tendon, especially the tendon on the column, constantly rub the acromion (such as strong smash or smash around the top of the head, skateboarding, etc.). ), and the friction is the most intense when the shoulder abduction is 60 degrees ~ 120 degrees. This is because in this range of motion, the supraspinatus muscle mainly contracts, and the humerus is fixed near the scapula, making the greater tubercle of the humerus closest to the acromion, so the friction between the supraspinatus muscle and acromion is the most intense. When it exceeds 120 degrees, the scapula also rotates, which widens the distance between them and eliminates tendon friction. Symptoms and diagnosis of shoulder pain. The pain is mostly in the lateral shoulder and can radiate to the upper part of deltoid muscle or neck. Shoulder abduction or internal and external rotation often causes pain. B pain arc. From 10 degree to 120 degree, there is pain in the shoulder abduction arc, and the pain disappears after exceeding 120 degree. Pain occurs when the shoulder drops below 120 degrees. C tenderness. There is tenderness at the greater tubercle of humerus under acromion. D swelling. Acute patients may have local swelling. Abduction and external rotation resistance test: positive.
Treatment and post-injury recovery exercises: physical therapy, acupuncture, massage, external application of band-aid or local drug injection. , can achieve good results. Acute injuries should keep the upper arm in a 30-degree abduction posture. Patients with acute injury or acute attack of chronic injury should rest properly. Pause strenuous spinning activities or special technical exercises outside the shoulder range. After the acute phase is over, you should start practicing the rotation and rotation of the shoulder joint. When practicing after injury, you should first practice upper limb drooping and relaxation, and then gradually increase the angle of shoulder lifting to practice. After being basically painless, you can carry out weight-bearing exercises and gradually transition to specialized exercises. People with chronic diseases can engage in all kinds of shoulder activities, but you should avoid suspicious actions that cause pain or aggravate injuries. 4 prevention: fully prepare for activities; Even if the wrong action is corrected; Pay attention to the development of shoulder muscle strength and shoulder flexibility, especially to strengthen the practice of small shoulder muscles; Reasonably arrange local burdens, etc. In order to strengthen the muscle strength of the arrow step, you can use the static exercise of elbow flexion and load-bearing with upper limb abduction of 80-90 degrees. Negative weight is suitable for people, increasing gradually, from 30 seconds to one minute or until it can't be persisted.
Ankle injury
It is mainly the injury of lateral ligament of ankle joint, accounting for more than 1/3 of foot injury.
1. Etiology Pathology Badminton players often land on the ground with their feet when they are constantly moving up and down, striding left and right, or jumping up and down to smash, so the front and outer sides of their feet often land first. Therefore, it is the most common to sprain the lateral collateral ligament of the foot when the sole is flexed and varus.
2. Symptoms and diagnosis have a history of acute ankle sprain. After the injury, the lateral ankle joint has severe pain, limited movement, limping or inability to walk. The examination found that the wound was swollen, the foot deformity was not obvious when it was slightly injured, and the foot varus deformity when it was seriously injured. Generally, subcutaneous ecchymosis appears after 12 hours. The injury site has tender points, ankle varus and aggravated pain. The stability of ankle joint is poor. If there is abnormal movement, the ligament is broken.
3. Treatment and recovery exercise after injury: cold compress immediately after injury, then external application of new wound medicine, bandaging and fixed rest. Pay attention to the walking direction of the bandage when dressing, so that the injured ligament is in a relatively relaxed state. 24 hours after injury, physical therapy, acupuncture and massage can be used at the same time, but for those with large swelling, manual stimulation should not be emphasized. When the ankle sprain is simple, once the acute symptoms subside, you should walk on the ground with protective belts (elastic bandages, ankle protectors, etc.). ) fixed. After about two weeks, you can do exercises to increase muscle strength and coordination, such as ankle resistance activities, and you can also do some slow-motion exercises (running, jumping, etc. ) On the soft ground. For the injured with loose and unstable ankles, you should especially strengthen the muscle strength exercises of ankles and feet and control the amount of ankle training.
4. Prevention (1) local preparation activities should be sufficient. (2) Strengthen calf and foot muscle exercise to increase ankle stability. (3) During training, pay attention to strengthening the ankle joint (such as wearing ankle pads or elastic bandages). (4) Active treatment to avoid repeated injuries.