Prevention: One of the ways to prevent sprain is to wrap the ankle with adhesive tape (foot-tripping paste and bandage) before practice. However, the most effective method is the preparation of ankle joints, such as kicking the ball on the side of the foot and lifting the heel on the toes, all in order to strengthen the muscle strength of this part and improve the adaptability to bad stimuli. If you are unfortunately sprained, you should apply cold compress to the affected area first. Cold compress can be brewed with ice water or cold water. After 24 hours, you can press it properly and massage it warmly. When applying pressure, a sponge should be put on first, and the top of the sponge should be wrapped with elastic bandage.
2. Finger tingling
Finger stabbing is a kind of sports injury when the finger is strongly impacted by the outside world. Precautions: Make full preparations for your fingers before exercise, such as pressing and winding your fingers. Or reinforce your knuckles with tape. Finger injuries can be divided into five types according to the degree: 1, sprain, 2, dislocation, 3, fracture, 4, tendon rupture, 5, contusion (skin split). If a sprain occurs, the treatment method is the same as that of other parts. Cold compress first, then massage or hot compress after 24 hours. When dislocated, let the medical staff straighten their fingers and restore them to their original state in time, and then dispose of them. As for serious finger injuries, fractures, and broken tendons, don't move around. It is the best policy to send a doctor for treatment as soon as possible.
3. Muscle dislocation
Muscle dislocation is a kind of sports injury, which exerts intense excitement on muscles, causing some muscle fibers or muscle membranes to break, thus causing internal bleeding. Prevention method: Before practicing the ball, fully exercise the muscles of all parts, especially in hot and cold seasons. The treatment is as follows: if it happens in the leg, fix the knee for 2 ~ 3 days first, and don't move at will. At the same time, cold water or ice should be applied and bandaged to prevent internal bleeding from expanding. After this treatment, keep warm a little and engage in relaxation activities. When the internal bleeding stops, although the body still feels stiff, it is still necessary to do a little slight activity.
4. Heel pain
In basketball, the foot exercises a lot, especially when you practice the action of stopping and getting up quickly for a long time, you often feel heel pain. This disease is also called calcaneal osteopathy. This is because when your foot touches the ground, the fatty tissue between the bone and skin of your heel will be damaged by many violent impacts. Its prevention method: choose comfortable sports shoes or put a soft sponge under the heel to avoid long-term exercise on hard ground. The method of treating heel pain is not easy to operate. Only before the pain is eliminated, try to avoid a strong impact on the heel. At the same time, do physical therapy after practice and pay attention to the relaxation activities of the feet, such as hot compress with warm wet towels. It is worth noting that if we do not pay attention to this kind of injury, it will often become a chronic disease, which is difficult to treat. It is best to treat the symptoms at the early stage.
5. Knee injury
Knee joint injury is a common disease of basketball players, which is caused by strong impact or long-term wear and tear of the knee. Preventive measures: use knee pads to strengthen the muscle tissue at the knee and try to avoid violent rushing. If the knee is severely bruised, the treatment depends on the situation, such as meniscus injury, and serious surgery is needed.
The above are several common injuries in basketball. In basketball, we should not only strengthen the strength of corresponding muscles and the toughness of connective tissue around joints, but also pay attention to the choice of sports venues, sportswear and shoes, strengthen personal hygiene, and avoid foot injuries and corns caused by sports shoes. At the same time, we should strengthen ideological education for teenagers.
6, leg cramps
This is due to insufficient warm-up activities before exercise, which is involuntary tense contraction of muscles. The muscle that is most prone to spasm during exercise is the calf gastrocnemius. There are many reasons for this:
(1), cold stimulation of muscles is stimulated by low temperature, and the excitability increases, which is easy to cause muscle tension contraction.
(2) Too much electrolyte is lost, and a lot of sweat occurs during exercise, especially during long-term strenuous exercise or summer exercise, so that a lot of electrolyte is lost from sweat.
(3) Muscle contracts continuously too fast. In sports training or competition, the muscles contract too fast and the relaxation time is too short, which makes the contraction and relaxation activities unable to alternate harmoniously.
(4) Fatigue Physical fatigue will affect the normal physiological function of muscles. Tired muscles often have changes in blood circulation and energy metabolism, and there is a lot of lactic acid accumulation in muscles. Lactic acid constantly acts on muscle contractile substances, leading to spasm.
Prevention: Strengthen physical exercise to improve the cold resistance and endurance of the body. Warm-up activities must be done before exercise, and appropriate massage can be done in advance for muscles that are prone to cramps. When doing strenuous activities or long-term exercise in summer, we should pay attention to the supplement of electrolytes and the intake of vitamin B 1. It is not advisable to do strenuous exercise when you are tired or hungry. Not too long. During weight loss or weight control, we should pay attention to science. Treatment: Less serious muscle spasms can generally be relieved by pulling the spasmodic muscles in the opposite direction, such as gastrocnemius spasm, which can straighten the knee joint and pull the ankle joint backwards; When ankle flexion and toe flexor spasm occur, you can stretch your feet and toes back hard; Avoid violence during traction, apply force evenly and slowly, avoid muscle strain, and knead acupoints (Zhong Wei, Chengshan and Yongquan) to promote relief.
7, finger nail lift cover
It mainly occurs at the nails of thumb and forefinger, which is a minor injury caused by heavy blows during exercise. Precautionary measures: before exercise, cut the nails 2mm away from the meat, and don't cut all the nails. Treatment: don't cut your nails empty after injury, it will lengthen the healing cycle. In the case of a little pruning, properly wrap it with an adhesive plaster, which will generally relieve the pain in 3 days!
8. Lumbar sprain
Lumbar sprain, also known as waist flashing and waist slapping, is the most common acute injury in sports. Especially in weightlifting, diving, hurdles, throwing, high jump, gymnastics, basketball, volleyball and other sports.
There is a spine in the middle of a person's waist, which is made up of five vertebrae and is called lumbar vertebra. There are many ligaments and tiny muscles connecting the lumbar spine. People bend back, forth, left and right, and the stretching of the waist is shortened, all by the contraction of these muscles. Although muscle contraction has a certain tensile force and elasticity, it cannot suddenly exceed the limit. Some sports activities are the most difficult for the waist. If the muscles of the waist are not active, they will be stressed, and the muscles and ligaments will be stretched too hard, which will easily tear and break, leading to lumbar sprain.
If you sprain your waist during exercise, stop exercising immediately and have a rest. If you don't rest and don't treat it in time, it's easy to recur, leaving the root of the disease and causing chronic low back and leg pain. When lying in bed, in order to relax the muscles of the waist, you can put a thin soft pillow under the waist to relieve the pain. It is better to use hot compress therapy after lumbar sprain, that is, fry big salt, bran or sand, wrap it in cloth and apply it to the place with the most severe back pain twice a day. Acupuncture, cupping, massage, massage and physical therapy also have good effects. Traditional Chinese medicine Da Die Pill, Wuhudan and western medicine prednisone can also be treated and should be applied under the guidance of a doctor.
9. Foot injury caused by friction of sports shoes
As long as you wear clean, wrinkle-free socks and sports shoes that fit your feet, it should have a certain preventive effect. If there are blisters caused by the friction of sports shoes, don't break them rashly. It is best to sterilize this part first, then squeeze out the liquid on the surface with a sterilized sewing needle and stick it on.
10, corns are keratinization and value-added parts of skin.
If the core is deep enough to reach the inside of the dermis, carefully cut off the added value bit by bit with a razor. Prevention: when taking a bath, rub thick skin with pumice.
1 1, muscle injury
Cold compress is an important means of emergency treatment after muscle injury, because cold compress can relieve pain and spasm, reduce blood flow to the affected part, reduce swelling and inflammation of the affected part, and thus promote the early recovery of the affected part.
However, in sports practice, due to the lack of correct understanding of the cold compress method of muscle injury, cold compress is often applied only to the skin surface, while the deep cold compress to the affected part is neglected, thus causing symptoms such as internal bleeding, prolonging the recovery time and causing physical and mental harm to patients.
The reasonable cold compress method is:
1. Massage the affected area directly with ice cubes or ice packs until the affected area loses the feeling of the affected area. The cold compress time is about fifteen minutes.
2, according to the affected area, cold compress once every 1 ~ 2 hours until the pain in the affected area disappears.
3. Cold compress within 0 ~ 2 days after injury.
Swelling will be formed after sports injury, which is related to the degree of injury, the permeability of blood vessels after injury and chemical media. Swelling will cause local hypoxia of tissues, release harmful chemical media and cause damage to cells. Moreover, due to the reduction of joint activity after injury, muscle strength and endurance will decrease, and muscles will also shrink. Furthermore, due to stiff joints, lack of activity in limbs, muscle atrophy and decreased cardiopulmonary function, athletes' sports career is affected. Therefore, emergency assessment and treatment after sports injury to avoid more serious secondary injuries is our first goal in the field of sports. Then according to the situation, send it to the hospital for emergency treatment or on-site treatment and rehabilitation.
In case of acute collision, joint ligament sprain or muscle tendon strain during exercise, stop exercising immediately, and at the same time, ice the injured part, compress it with elastic bandage, and try to raise the affected part. Rest, ice, pressure and lifting are the four principles to deal with acute sports injuries, which are also commonly known as the rice principle. The purpose of stopping exercise is to alleviate the pain, bleeding or swelling caused by continuing activities and prevent the injury from getting worse; The purpose of pressing and raising the affected part is also to stop bleeding and reduce swelling; In addition to the above-mentioned functions of preventing injury deterioration, stopping bleeding and reducing swelling, ice compress also has the functions of relieving pain and relaxing muscles.
Why ice? Let's look at the physiological function of ice (cold). The physiological functions of ice are:
1, strengthening collagen fiber;
2, make local blood vessels contract;
3. relax muscles;
4. Local anesthesia and analgesia;
5, diminish inflammation, reduce local metabolic rate, counteract redness, swelling, heat and pain caused by inflammation, and change the reaction process of tissues;
Most of the injuries to the skin during exercise are abrasions and blisters. When exercising, it will collide with sports equipment or rub against foreign objects such as the ground, and its symptoms are broken skin, bleeding, exudation of tissue fluid and so on. After cleaning the wound, the affected area can be disinfected, and if necessary, ice can be applied to stop bleeding and reduce swelling. When there is a scratch or collision during exercise, you should pay attention to whether there is a fracture to avoid aggravation of the injury. If the skin surface is red due to improper or stuck shoes and socks before exercise, the skin is rubbed by a sudden and powerful foreign body for many times, and the tissue fluid seeps out and accumulates under the skin to form blisters, you should immediately stop exercising and ice the affected area until it disappears automatically.
If a concussion or spinal injury (especially cervical vertebra) occurs during exercise, the patient will have obvious headache, vomiting, pain and limb paralysis, so try to avoid moving the patient, and send him to the hospital for emergency treatment as soon as possible after complete fixation and preliminary evaluation. This situation often happens in influential sports, such as football and wrestling. If it is necessary to suspend or suspend the competition time, the patient shall not continue the competition until he has made a preliminary assessment and sent it to the hospital to safeguard the life safety of the players. Never deal with head and neck injuries carelessly for the sake of competition.
As for muscle injuries, most of them are bumps, strains and cramps. The principle of treatment should be to stop exercising immediately and apply rice to minimize injury and swelling. Fracture, dislocation and ligament sprain are the most common injuries of joints, ligaments and bones. After the fracture, the wound should be fixed immediately, so that it can maintain its posture at that time, and it should be sent to the hospital for treatment quickly. Never try to reset, so as not to hurt other muscles and nerves, causing more serious damage. As for joint dislocation or subluxation caused by improper stress, it should also be sent to an orthopedic surgeon for further examination and treatment, and it is best to avoid self-reduction.
2. Prevention of injury
The prevention of sports injuries cannot be completely avoided without taking part in sports. In fact, as far as the advantages of sports are concerned, the sports injury of non-competitive sports is minimal. However, as we all know, sports can cause some accidental injuries. Therefore, prevention is more active and effective than treatment. The purpose of exercise is for physical and mental health. In order to achieve the purpose of exercise and fitness, we should make full preparations before exercise to prevent sports injuries. The prevention methods of sports injuries are:
First, personal problems:
1. Adequate rest and sleep: Before taking part in important competitions, you should ensure adequate sleep and don't drink alcohol to avoid avoidable injuries due to poor spirit or inattention.
Don't force yourself to engage in sports when you are in poor health. Sometimes athletes are forced to compete or even work overtime because of various pressures, and finally get injured. Many baseball players and basketball players in China often suffer from fatigue injuries. Therefore, improving coaches and athletes' understanding of sports injuries can prevent unnecessary injuries.
3. Maintain good physical fitness and flexibility.
4. A balanced and adequate diet.
5. Avoid excessive intensity and self-restriction.
6, gradually improve the intensity of training, give the body enough adaptation period.
7, understand the goal of sports, have the will, self-confidence and high competitiveness.
Second, good sports venues, equipment and equipment.
1, choose a safe sports environment.
2, proper inspection equipment and equipment, and maintenance.
3. Suitable sports equipment. Appropriate clothes and sports shoes.
4. It's stuck. Including places that have been injured, paste them for protection and paste them in vulnerable places to prevent injuries.
Third, proper and correct training.
1. Competitive athletes should receive planned and thorough pre-competition training before the official competition, so as to enhance the mechanical strength of the organization, especially the muscle strength, and reduce the chance of injury.
2, strengthen daily physical training, improve organizational structure integration and endurance, endurance can absorb stress and prevent injury.
3. Requirements of sports training and sports content.
4. Instill correct sports concepts and skills.
It is true that the intensity of training is determined according to individual ability.
6. Cultivate correct training methods and correct climbing methods or habits that are vulnerable to injury.
7. When you are injured, you must change your plan as soon as possible, and don't make your illness worse because you are eager to get better.
Fourth, warm-up exercise
Before engaging in any exercise, you should do warm-up exercises and stretching exercises first.
Verb (abbreviation of verb) Treatment after sports injury (seek medical treatment immediately after injury)
1, don't seek medical treatment after injury, especially those who lack professional knowledge will often aggravate the injury after massage.
2. Try to avoid acupuncture treatment. If you need to seek acupuncture treatment, you should also find someone with professional knowledge. Otherwise, moderate tendon or ligament injury may become serious injury.
3. Loose joints should be bandaged, especially ankle joints; Bandage can prevent injury, chronic injury deterioration and re-injury of the injured part.
4, don't rely too much on painkillers, because it will reduce swelling and pain, but also cover up the warning issued by the affected part and reduce your immunity.
5. Don't ignore the symptoms of inflammation, swelling and pain, otherwise it will delay the recovery of the affected part.
6. No matter how subtle the symptoms are, we must be vigilant and actively prevent them.
7. Understanding of complete treatment after sports injury.