Professional athletes not only have nutritional status and fatigue monitoring during daily training, but also have sports monitoring and physical fitness diagnosis techniques. Therefore, their dangers and injuries during sports are foreseeable. At the same time, at the beginning of any training class, you should make long-term warm-up preparations under the guidance of the coach. In contrast, many ordinary sports fans don't know what injuries will happen in sports, even if they are about to happen.
Warm-up before exercise must not be ignored.
A very important reason for sports injury is that the warm-up preparation before the game is not in place. Some people think that it takes time to rent a venue. It's really not worth wasting on kicking and twisting your waist. They took off their clothes and threw themselves into the fierce competition. Experts point out that you must do enough warm-up activities before doing any exercise. At the beginning, don't go into a state of tension immediately, but step by step, because at this time, people's muscles and ligaments are in a state of rigid contraction. Once the force is too strong, it is easy to cause muscle and ligament strain. Take badminton as an example, if you start the game without adequate preparation and do some actions such as running, saving and killing the ball on the court, some parts of your body will bear strong impact in a very stiff state, which is prone to sports injuries such as wrist injury, elbow injury, knee injury, achilles tendon strain and back muscle strain. Just like a car, if you want it to run at a high speed when the machine is very cold, it will suffer great wear and even damage the cylinder.
Warm-up activities before exercise are related to weather and exercise intensity.
If the weather is warm, take part in some less strenuous sports activities. Before exercise, leg press, stretch your muscles and circle site run twice. If you take part in intense sports, especially those with strong antagonism, you must be very careful in the preparation activities. Usually, the higher the level of participants in the same sports activity, the more intense and intense the confrontation. Without professional guidance, preparation activities can be from static preparation to dynamic preparation. First do broadcast gymnastics twice, then move the ankle and wrist upright, rotate clockwise for 8 times, then rotate counterclockwise for 8 times, and repeat several times until the ankle and wrist feel slightly hot. Before you play basketball and volleyball, pay attention to fully move your knuckles. You can do a leg lift run from slow to fast, so that the thigh muscles can get full activity and avoid thigh muscle strain. When the weather is cold, you should be more careful when preparing for activities. You must make sure that all your muscles are active before you can start the game. At the same time, keep warm before you start preparing for the activity. Because the capillaries on the surface of the skin were contracting at that time, the microcirculation was not smooth, and the intense activity immediately would cause greater pressure on the heart. At the same time, if you are accidentally hit, it is likely to cause a large area of bruises. Therefore, in winter, professional athletes will wrap themselves up before they arrive at the competition venue, and even if they start to do preparatory activities, they are not in a hurry to reduce their clothes.
In addition to adequate pre-exercise preparation activities, we should also pay attention to the protection of appliances. For example, playing badminton and basketball should use knee pads, especially the take-off legs. Choose elbow pads and wrist pads when playing tennis and table tennis. In addition, every sport has its own place to pay attention to. For example, when playing volleyball and basketball, you can use tape to stick to your fingertips and joints to protect your knuckles and nails; You can choose waterproof earplugs when swimming. Too simple exercise often causes damage to a certain part of the body. In tennis, for example, players have tennis elbows because their arms need to be pulled and whipped repeatedly with the same force. If we choose tennis and alternately engage in swimming, long-distance running or other ball games, our chances of getting tennis elbow will be very low.
At the same time, experts reminded that it is necessary to develop the habit of hydrating during exercise. The principle of replenishing water is a small amount and many times. Drinking water is mainly to increase the ability of evaporation and heat dissipation and keep the body temperature constant. It is recommended to drink sports drinks or pure water, not carbonated drinks. Because the sugar content of carbonated drinks is too high and the osmotic pressure is too high to produce gas, the absorption speed will be greatly reduced, which is easy to cause abdominal pain. In case of sports injury, we must pay attention to it. The heavier ones should see a doctor, and the lighter ones should get enough rest. Many sports injuries will be difficult to cure if they are not handled properly.