1, sudden muscle ligament strain:
Internal causes: insufficient training level, poor flexibility, strength and coordination, and poor physiological structure.
External causes: insufficient preparation activities, poor venue, temperature and humidity, poor class content and insufficient professional level of coaches.
Prevention: Choose coaches, venues and suitable courses, and exercise and prepare for activities fully and step by step under normal weather conditions.
Treatment: 24 hours ago was the acute phase. Methods: Stop exercising, cold compress, bandage and raise the injured part.
After 24 hours is the recovery period: with massage, micro-motion, rehabilitation or restorative exercise.
2, joint sprain:
Internal causes: poor technical mastery, poor coordination, weak muscle strength around joints, poor physiological structure and poor physical strength due to fatigue.
External causes: insufficient warm-up activities, slippery venue, improper use of equipment and coaches, and poor content (fast movements and many twists and jumps).
Prevention: Be fully prepared, understand the use of equipment, step by step, and the coach or himself will slow down.
Treatment: 24 hours ago was the acute phase. Methods: Stop exercising, cold compress, bandage and raise the injured part.
After 24 hours is the recovery period: with massage, micro-motion, rehabilitation or restorative exercise.
3, excessive sports injury and treatment methods:
Cause: long-term excessive exercise accumulation, which is often not a reason,
Prevention: injuries can be reduced by using correct exercise techniques, taking proper rest, choosing appropriate equipment or clothing, and gradually increasing exercise intensity and time.
Treatment: The solution to excessive sports injury is to learn correct sports techniques, strengthen stretching exercises and avoid injuries.
4. Arthritis and bursitis (such as tennis elbow and tendinitis). )
Cause: These injuries are usually caused by excessive movement of a certain part.
Prevention: recovery includes rest, increasing flexibility and strength around joints.
Treatment: Arthritis can be divided into general arthritis and rheumatoid arthritis. The recovery of arthritis is mainly through taking part in a small amount of exercise and doing some joint painless movements.
Don't exercise when you are sick. Osteoarthritis is due to the wear and tear of cartilage, which causes swelling and edema of joints. But rheumatoid arthritis is mainly caused by the disorder of immune system.
Mainly by improving the level of immunity.
5. Exhausted:
Features: people are cold, sweaty, pale or red, headache, dizziness, weakness and fatigue.
Prevention: coaches or practitioners should pay attention to the control of exercise.
Solution: Leave the hot place and take off your coat and wet clothes. Give him some water slowly after waking up and pay attention to observation. The patient should not do more exercise that day.
6. Exercise fatigue:
Features: palpitation, tachycardia, slow recovery of blood pressure and pulse, visceral discomfort, hematuria, chills, sweating, white or red face, headache, dizziness and fatigue.
Reasons: incorrect training methods, unsystematic training, large amount of exercise, long training time, insufficient rest, etc.
Prevention: arrange reasonable training time and plan, and pay attention to the combination of work and rest.
Treatment: adjust the exercise plan and amount, step by step, and carry out systematic training and comprehensive training.
7. Gravity impact:
Features: dizziness, dark eyes, uncomfortable heart, pale face, cold hands and feet, and severe fainting.
Causes: insufficient blood supply to the lower limbs during exercise, insufficient venous return during sudden static exercise, and cerebral anemia caused by cerebral ischemia and hypoxia.
Prevention: Don't stop exercising immediately after intensive exercise.
Treatment: Let the patient lie flat, the foot pad is high, the head is lower than the foot, and massage from the calf to the thigh.
8, angina pectoris:
Features: Angina pectoris is often manifested as leg pain and cramp.
Reason: Regular exercise in cold places, drinking cold drinks, not doing stretching massage and not drinking salt water will aggravate the condition.
Prevention: pay attention to choose a good exercise environment, be fully prepared for activities, and have an air-conditioned gym indoors.
Treatment: rest and let the practitioners go in a good environment.
9, cramps:
Features: Due to hot weather, dehydration and other reasons. Muscle pain will appear before cramping, leading to muscle cramps in legs and abdomen;
Etiology: diseases caused by excessive heat,
Treatment: rest in the shade, drink water but not salt water. Generally speaking, cramps can be slightly stretched and massaged. If the cramp has passed, you can continue to exercise.
10, mild heatstroke:
Features: Signs of mild heatstroke include deficiency cold, sweating, pallor, headache, malignancy and fatigue.
Etiology: diseases caused by excessive heat,
Treatment: people go to a cool place, loosen their clothes and drink water.
1 1, heatstroke:
Features: The normal function of people can't work normally, the skin changes obviously in heat, dryness and redness, the pulse is weak, and the breathing is shallow.
Etiology: diseases caused by excessive heat,
Treatment: Conscious: Drink plenty of water and take off your coat. If you vomit, don't give liquid food and call the hospital.
Unconscious: call for help, let him lie on his side and observe his breathing. Ice cubes are placed on wrists, ankles, armpits and neck veins without massage. If the problem gets worse, call 120.
12, frostbite:
Features: yellow skin, indifferent to pain. The first aid is warm water, not massage.
Cause: Long-term activity at low temperature and skin under cold air.
Treatment: generally warm the injured part with warm water, and don't massage the injured part, otherwise it will cause more damage, and if it is serious, you should see a doctor.
Prevention: Don't be exposed to cold environment for a long time.
13, hypothermia
Features: Body temperature is lower than normal: it will be harmful to health, because the body temperature is very low at this time, and some symptoms are like heatstroke, dizziness and loss of appetite.
Reasons: low temperature exercise, poor health, etc.
Treatment: Call 9 1 1 as soon as hypothermia appears.
Prevention: Don't be exposed to cold environment for a long time.
14, exercise abdominal pain:
Cause 1: liver and spleen congestion. Chronic abdominal diseases
Reason 2: respiratory muscle spasm (insufficient preparation, low lung permeability, uncoordinated exercise and breathing)
Reason 3: Gastrointestinal spasm (overeating before exercise, exercising too early after meals, fasting or drinking too much water).
Prevention: physical examination before exercise, reasonable arrangement of exercise diet, exercise before and after meals 1 hour, no fasting and excessive water exercise.
Treatment: slow down exercise, deepen breathing, adjust the rhythm of exercise breathing, and press the painful part with your hands. If you really can't stop exercising, take oral antispasmodic drugs (atropine,
Ten drops of water)
15, plantar fasciitis and nerve tingling:
Cause: Pain caused by frequent compression of soles of feet. The reasons are inappropriate routines, shoes problems, poor physiological structure of feet, poor movement skills and so on.
Causes: calcaneal calcium precipitation, plantar fasciitis, nerve tingling;
Prevention: Adequate preparation activities (including foot preparation activities) and choosing special shoes are also helpful to relieve plantar neuralgia.
Treatment: Pay attention to relaxation, rest, massage and taking a hot bath.
16, seed osteitis:
Cause: Sudden heavy pressure was applied to the sesamoid bone during exercise, resulting in fracture and inflammation.
Prevention: choose shoes with cushioning and correct them with cushioning force.
17, tendon, calf myalgia:
Reason: It is caused by often lifting the heel.
Prevention: Stretching tendons and calf muscles before and after exercise can prevent injury and relieve pain.
Treatment: Pay attention to relaxation, rest, massage, hot water washing and stretching to help relieve pain.
18, tibia periostitis:
Features: Tibial periosteum and bone have a sense of peeling, resulting in fatigue and soreness.
Causes: improper exercise mode, unequal ground, unbalanced calf muscle development and sudden pressure.
Prevention: learn the correct exercise methods (for example, don't jump continuously for a long time, step up and down).
Treatment: Pay attention to comprehensive exercise, relax, rest, massage and hot water wash after exercise, strengthen the strength around joints, do stretching exercises and relieve pain.
19, semilunar valve disease:
Cause: Hemivalvular disease is generally caused by excessive knee movement, running, or incorrect running movements. Semi-valvular disease often "cracks"
Noise.
Prevention: reduce excessive movement of knee joint, reduce impact actions such as turning and jumping,
Treatment: Pay attention to relaxation, rest, massage and hot water washing. If it hurts particularly, you should call a sports medicine expert.
20, lumbar muscle strain:
Causes: improper exercise methods (such as unyielding legs during sit-ups), anxious for success in exercise and fatigue injury.
Prevention: learn the correct movement skills, and don't rush for success.
Treatment: Pay attention to relaxation, rest, massage and taking a hot bath.
2 1, cervical diseases:
Causes: improper exercise methods (such as not holding the neck when doing sit-ups), excessive neck exercise and fatigue injury.
Prevention: Learn the correct sports skills and don't overtrain your neck.
Treatment: Pay attention to relaxation, rest, massage and taking a hot bath.