Sports and health news
Classification of sports injuries (1) Sports technical injuries. It is closely related to the characteristics of sports technology. A few of them are acute injuries, such as humeral throwing fracture and achilles tendon rupture, and most of them are overworked injuries. (2) Non-sports technical injury. Most of them are accidental injuries. Second, the prevention and treatment of sports injuries focuses on sports injuries. There are many kinds of injuries because of more exercise. Judging from the incidence, the characteristics of sports injuries and the key points of prevention and treatment are different. But generally speaking, there are many minor injuries, many chronic injuries and few serious and acute injuries. According to the analysis of 2725 cases of sports injuries, only 2.5% were fractures and 0.5% were dislocations. Some of these chronic minor injuries are caused by improper handling and premature training after an acute injury, and more are caused by local overwork caused by improper exercise arrangements. Many minor injuries gradually accumulate and belong to sports technical injuries. This kind of minor trauma is often nothing to non-athletes and does not affect their daily life, but it has a serious impact on athletes' training plan, performance improvement and sports life. These chronic minor injuries are generally difficult to treat for a long time, and can occur in various tissues: (1) chronic minor injuries such as muscles, tendons and ligaments: the main pathological changes of such chronic injuries are traumatic inflammation and fibrous connective tissue degeneration. One of the most difficult sports injuries is the slight injury of tendon anchorage device, commonly known as "terminal disease" Such as rotator cuff injury, degeneration of interspinous ligament, hamstring tendon injury, semitendinosus and semitendinosus tendon injury and so on. It is characterized by vitreous degeneration, fibrosis, truncation, arteriolar hyperplasia and soft tissue sclerosis, and sometimes calcification and ossification appear in degenerated tissues, which is difficult to treat. In addition to the above, adipose tissue and synovial sac can also be inflamed due to chronic minor injuries. Such as knee fat pad injury, lateral knee pain syndrome and so on. (2) Articular cartilage injury: Its main pathological manifestation is cartilage degeneration. Such as patellar cartilage (10.5 1%), osteoarthritis of each joint, etc. This kind of injury may occur in acute trauma (osteochondral fracture, cartilage fracture, cartilage dissection), but most of them are caused by strain. About 68% of osteochondrosis of patella, 64% of football ankle joint disease and 59% of elbow joint disease are caused by strain. Up to now, most people think that this kind of cartilage injury can not regenerate after cartilage injury, or only has incomplete regeneration, that is, once it is injured, it will inevitably cause permanent damage, so it is difficult to treat. This is also a serious injury that affects the health of athletes and hinders the improvement of performance and sports life. Be sure to pay attention to prevention. (3) Bone tissue strain: Fatigue periostitis and fracture are the most common. It can occur in clavicle, tibia and fibula, metatarsal, scaphoid, lamina, patella, femur and 1 and 2 ribs. Another type of bone strain is osteochondritis. Such as tibial tubercle osteochondritis, calcaneal epiphysis, humeral capitulum epiphysis, iliac ischium epiphysis, foot scaphoid injury, vertebral epiphysis (non-youth round back), wrist osteochondritis (scaphoid, lunate, skull), pubic osteochondritis, etc. At present, most training begins with roe deer, and the prevention and treatment of chronic injuries in various ossification centers must be paid attention to for a long time. According to the above, in the prevention, we should pay attention to the timely and correct treatment of new injuries, and more importantly, we should train athletes correctly to prevent injuries to various organizations (including daily and post-injury training). (1) Gymnasts are prone to waist (lumbar myofibrositis, spinous periostitis, lamina fracture), shoulder (rotator cuff injury, tenosynovitis of long head tendon of biceps brachii), knee (extensor aponeurosis, chondromalacia patellae, meniscus) and wrist (tenosynovitis of extensor flexor tendon). (2) Javelin athletes are prone to shoulder (rotator cuff) injury, elbow (elbow medial collateral ligament injury and osteoarthrosis) and waist (myofibrositis). Discus athletes are prone to knee joint injury (chondromalacia patellae). (3) Basketball players are prone to knee joint injuries (patellar chondrosis, meniscus and collateral ligament injuries). (4) Hurdlers are prone to damage the muscles on the back of thighs. The same is true for other projects, especially chronic injuries. Why is there such a rule? (1) Special technical requirements of sports events, (2) Physiological and anatomical weaknesses of some parts. If the above two factors work at the same time due to some subjective reasons, such as overtraining, sports injuries are easy to occur. For example, basketball players are most likely to hurt their knees. As far as the basic skills of basketball are concerned, the main characteristics are semi-squatting knee sliding, attack, defense, braking, stepping and layup. These actions all require the knee joint to bend and twist in a half-flexion position (30-degree angle), and this angle of the knee joint is precisely its physiological weakness. Because the upper and lower levers of the knee joint are long, the internal, external, straight ligaments and muscles on both sides of the knee joint are in a relatively relaxed state at half-flexion, which cannot protect the stability of the knee joint, so it is easy to cause ligament or meniscus damage; In addition, due to the stability of the knee at this time, it is mainly done through the action of quadriceps femoris. Therefore, at this time, the patella should not only protect the stability of the joint, but also stretch the knee according to the characteristics of basketball movements, which is easy to cause chondromalacia patellae. So do discus athletes who are prone to this disease. From another point of view, the incidence of rotator cuff injury of shoulder joint is 60.87%, medial collateral ligament of elbow joint is 48.48%, tenosynovitis of wrist joint is 43.98%, back muscle periostitis is 58%, and osteochondrosis of knee and ankle joint is 40.48%. Knowing these rules, we can pay attention to them in treatment and training. Fourth, the direct cause of sports injuries: there are anatomical and physiological weaknesses in some parts of the human body, and sports techniques have special requirements for some parts of the body. This is an objective existence. With it, we can only say that there is a possibility of trauma, but not all of them are trauma. In fact, after years of training, many athletes have steadily improved their performance without trauma. The analysis shows that the direct causes of trauma are: (1) insufficient training level. Generally speaking, "training" must include four contents, namely, general physical training, special technical training, strategic and tactical training and the cultivation of psychological and moral quality. Many people don't know enough about the reasons why the training content is not comprehensive and causes trauma or aggravates trauma. From a physiological point of view, no matter what training is, it is a process of establishing conditioned reflex. In this process, the special technical training is not enough, and the action essentials are not well mastered (the conditioned reflex is not consolidated), which is prone to trauma. General physical training (including strength, speed, endurance and agility) is not enough, which is also an important reason for sports injuries, but it is often ignored. Why is physical exercise not easy to get hurt? Taking gymnastics as an example, gymnasts' ankles and shoulders are the most vulnerable to injury, which is mainly due to the lack of muscle and tendon strength in these parts. If the strength is strong and the muscle elasticity is large, the joint will be more stable and the chance of tendon fracture and wear will be reduced. "Lack of endurance" leads to more injuries. It is often seen that some gymnasts are injured in the last few events of the competition, mainly due to fatigue caused by lack of endurance. At this time, because the activity of the cerebral cortex is in a state of inhibition, the established and consolidated conditional reverse connection is affected-the cardiovascular system cannot supply enough nutrition, and the muscles and joints are slow to respond-leading to mistakes (even experienced athletes are prone to mistakes). "Insufficient speed training" can also cause harm. In short, through general physical training, various conditioned reflex connections can be established in the cerebral cortex. With this foundation, it is easy to master after learning new technologies. Less injuries are caused by insufficient strategic and tactical training. Because it is expressed through personal skills, it is also easy to be ignored, such as excessive tension and trauma caused by improper distribution of endurance speed in long-distance running. To sum up, physiologically speaking, no matter what kind of training, it is the process of establishing conditioned reflex connection. To be a well-trained athlete, it takes a certain amount of time and a long-term training plan to lay a good foundation.
() If the competition, teaching or coaching class is not well organized, there are the following types of injuries:
1. Lack of medical supervision: In competition or training, the lack of medical supervision, or allowing injured or overtired athletes to participate in competition or training because coaches and athletes don't pay attention to doctors' opinions, often leads to athletes' injuries or injuries, or even more unfortunate consequences.
2. Non-compliance with training principles: training principles include self-study or enthusiasm principle, intuition principle, systematic and gradual principle, individual treatment and consolidation principle. In the process of coaching, not following these principles is also easy to cause trauma. The principle of step by step and systematization is of great significance to the prevention of injury. As far as a training course or competition is concerned, it also needs to be gradual. As we all know, every class or every game should be prepared. The significance of warm-up activities has two aspects: first, through the activities and blood circulation of muscles in all joints of the whole body, muscles can get enough blood, increase strength and elasticity, and avoid injury; Second, the conditional reverse connection reduced due to rest can be restored. For example, if you want to take part in a football match, you must practice dribbling, heading and passing. After warm-up, the muscle elasticity is improved, the necessary conditioned reflex is restored, the heartbeat and breathing times are accelerated, and other internal organs are also active, similar to the competition state, so it is easy to adapt to participate in the competition. On the other hand, if you are not prepared, your muscles will be stiff and the conditioned reflex of playing skills will not be restored, which will cause trauma. Athletes of different sexes, different ages and different events, regardless of whether they are injured or not, should be treated individually. If you don't give the same amount of exercise and intensity separately and learn the same difficult movements, athletes with poor quality will be easily injured, and those who have been injured will be aggravated.
() Inadequate protection, improper competition organization and arrangement, damaged or unqualified venue equipment and protective clothing.
(4) Athlete's physiological state is bad, such as fatigue, illness or recovery after illness.
(5) Unfavorable climatic factors.
(five) the principle of treatment of dynamic trauma:
Reasonable arrangement of post-injury training is the primary content of treating sports injuries, and its significance lies in:
(1) Keep athletes in a good training state so that they can get into regular training once they recover from injuries.
(2) Prevent various diseases caused by stopping training after injury.
(3) Sports injuries, especially chronic minor injuries, are related to the technical movements of training. Therefore, during the treatment period, the practice of these injured movements should be stopped or resumed. Otherwise, it is difficult to heal natural trauma while training injury movements.
(4) Training can also enhance the stability and adaptability of joints and improve the nutritional metabolism of injured tissues.
In order to arrange the training content correctly, we must also adopt the working method of "three combinations", that is, the doctor puts forward the injury mechanism of a trauma and the anatomical weakness of the department according to the injury, and points out which actions to avoid or reduce and which muscles to strengthen. After that, the coach put forward a comprehensive training plan for the injured part and submitted it to the athletes for trial. When an athlete tries to train, he should record the reaction of the injured part in detail in the training diary. For example, it hurts when doing some actions, but it doesn't hurt when doing other actions, and the condition is aggravated or alleviated. Then doctors, coaches and athletes will study and modify the training plan as the final training plan. In the process of carrying out the plan, doctors should also regularly check the changes of the injured parts, and observe the functional performance of the injured parts of athletes in the sports field during training, and then modify the plan if necessary. Only in this way can we really meet the requirements of correctly arranging training. The principle of preventing sports injuries is: 1. Strengthen training and abide by training principles. 2. Strengthen protection and help in sports: improper methods of protection and help by coaches (such as gymnastics) or lack of protection and help will cause trauma. For athletes, we should also learn various methods of self-protection when falling, such as using appropriate tumbling action to cushion external forces when landing. In addition, athletes should also learn the use methods and precautions of various support belts and protective belts, and all kinds of protective equipment, protective gear and venues should also meet the requirements of injury prevention. For example, sponge pits and mats are essential equipment for gymnastics training. 3. Strengthen the medical supervision of athletes: The main contents include: ① Physical examination: Besides general health and functional examination, supplementary examination items should be carried out according to the occurrence law of sports injuries, such as gymnastics and weight lifting, and X-ray spinal film should be taken to check whether there is vertebral fracture, and basketball and discus players should pay attention to whether there is chondromalacia patellae. The coach or teacher should be informed of the inspection results so as to take measures and arrange training according to the situation. (2) Strengthen health supervision and first aid during teaching, coaching and competition. ③ Strengthen athletes' self-supervision: especially, formulate some special self-supervision methods according to the sports characteristics and trauma laws of different events. For example, in sports prone to chondromalacia patellae, athletes should do a "semi-squat test" at the beginning of training, and if they feel pain, they should go to a doctor for further examination; For sports that are prone to rotator cuff injury, you should do a shoulder "anti-bow test". If the pain is positive, you should seek medical advice. These self-monitoring methods are convenient for early detection and treatment of injuries or timely improvement of training. (4) Establish a health worker system. In the training team, the health worker is an athlete, who is responsible for simple field first aid, minor injury treatment, reflecting the amount of exercise, and training melons after sports injuries. ⑤ Establish a system in which doctors, coaches and teachers learn from each other, often hold lectures and discussions on sports theory and sports injury knowledge, constantly improve their professional level, and strengthen mutual understanding and cooperation. ⑥ Adhere to the "Trinity" working method. At present, the technical level of world sports is developing at a high speed, with great difficulty and intensity, and high requirements for the body. Without the cooperation of coaches, doctors and athletes, it is impossible to improve performance. Principles of dealing with sports injuries: Due to the difficulty and intensity of sports techniques, the heavy burden on bones and joints, and the task of competing on schedule and striving for the best results, it is very demanding to deal with sports injuries. The principles are as follows: ① Reasonable arrangement of post-injury training: This is the primary content of treating sports injuries. In order to enable athletes to maintain the training level they have obtained, once they recover from injuries, they can quickly throw themselves into routine training, so as to prevent the "stop training syndrome" caused by sudden stop of training after injuries. Through muscle strength exercise, we can prevent muscle atrophy in the injured area, strengthen joint stability, promote blood and lymphatic circulation, improve tissue metabolism and nutrition in the injured area, eliminate adhesion and shorten the repair time. Athletes should avoid completely stopping training after injury. In order to achieve the purpose of reasonable arrangement, we must adopt the trinity working method, that is, doctors should propose which movements should be avoided or reduced and which muscles should be strengthened according to the injury, injury mechanism and anatomical weakness, and then coaches should propose specific comprehensive and injury training programs for athletes to study and try out, and record their reactions in detail, and then jointly formulate new programs. Only by repeated practice can the training arrangement be more reasonable. ② Use adhesive tape to support or protect the belt: Its purpose is to prevent re-injury, protect the injured joints, and enable athletes to put into training quickly. ③ Local treatment "such as massage, physical therapy, external application of drugs and local blocking (commonly used are novocaine, cortisone, hyaluronidase, chymotrypsin, physiological saline, 10% glucose solution, angelica injection, etc.). ) has the functions of diminishing inflammation and relieving pain, improving wound metabolism, eliminating edema, accelerating healing, and eliminating scar adhesion and contracture. All of them have certain effects, but the application must be timely and appropriate, especially the blocking drugs should not be used frequently, otherwise it will cause adhesion, increase the brittleness of soft tissue and be more vulnerable to injury. ④ Pay attention to systematic treatment: The occurrence of sports injuries is often related to poor general condition. Attention should also be paid to improving the general condition during treatment, such as taking Chinese medicine orally and supplementing vitamins B, C and E, etc. 1. Recovery means of medical biology: water bath, massage, steam bath, electric excitement, salt bath, electric sleep, soda bath, infrared radiation, etc. 2. Increase nutrition and accelerate recovery: There are two issues to be noted here: First, after the body bears different loads, what is missing and what is supplemented. Eat as much as possible from time to time. Second, people are trying to find nutrients that can improve your exercise ability without side effects. For example, wheat germ oil has a good effect on strengthening your physical strength and accelerating your recovery. You should also pay attention to the reasonable collocation of various nutrients. For example, eating different sugars after exercise has different effects on the recovery of sugar storage in different parts of your body. Fructose is beneficial to the recovery of glycogen. Glucose and starch are beneficial to the recovery of muscle glycogen. It is enough for ordinary people to take one gram of protein without adding one kilogram of weight every day, but it will double for athletes and be more for weightlifters, because muscle growth mainly depends on protein. If the supply is insufficient, it will cause exercise fatigue. Vitamins are an indispensable part of athletes and are closely related to the recovery of sports ability. Vitamins can't be synthesized, nor can they be synthesized in the body. They must be supplied by food, so we should pay attention to the types and quantities of food. ! ! 3. Teaching means and methods: In order to accelerate the recovery of athletes' bodies, the time and mode of interval should be decided according to the nature of the load; Wearing a fork in the training class and adopting some relaxed and rhythmic training methods are conducive to recovery; According to the law of human biological clock, arranging daily training time becomes a habitual stereotype, which not only saves nerve energy, but also is beneficial to the recovery of the body. 4. Psychological recovery means: psychological suggestion, relaxation training, qigong, biofeedback and other means are mainly used for recovery. You can also use athletes' hobbies to enrich their cultural life to divert attention and mental tension. 5. Use active rest to accelerate recovery: There are two ways to rest. One is static rest, and the other is active rest. In order to speed up the recovery after physical fatigue, the two methods should be combined. From the point of view of metabolism, when exercise leads to exhaustion, lactic acid in muscle and blood can be eliminated much faster than static rest after exercise. Therefore, active rest after exercise can accelerate recovery and help to achieve good results in the next exercise or competition. More authors write on blogs about rehabilitation training after sports injuries. Therefore, the important task of rehabilitation training after sports injury is to make the injured resume training as soon as possible and participate in the competition on time. Therefore, post-injury rehabilitation training has more special significance than ordinary people. Rehabilitation training of acute sports injury Different tissues have different injury pathology, and the principles of rehabilitation training are also different. (1) Ligament injury: The injured person can start practicing under the protection of adhesive tape support belt 1~2 days after injury. Ligament was partially broken and fixed for 3 weeks, and completely broken and fixed for 3~6 weeks. Long time and talent vary from place to place, with short ankles and long knees. During the fixation period, the muscles around the local joints should also do some activities other than total purlin activities, and the amount of exercise should be gradually increased. For example, if the collateral ligament of the knee joint is broken, the quadriceps femoris should be twitched in the early stage, 30~40 times a day in each group, and then the straight leg lifting exercise should be carried out a few days later. After fixation, straight leg lifting and weight-bearing exercises, knee bending exercises (passive and active), bicycle pedaling exercises, knee extension and resistance exercises and weight-bearing squats should be carried out. During the fixation of ankle ligament fracture, toe extension and flexion should be done. After fixation, we should pay attention to strengthening the muscle strength around the ankle joint, especially the exercise of the rear muscles, such as lift heel, tiptoe and toe walking, so as to increase the stability of the ankle joint. Those who have not repaired their old injuries should pay special attention to these exercises. Rehabilitation training after sports injury: (3) Muscle rupture: The training principle of complete muscle rupture is the same as tendon rupture. Some muscle fractures are different. Morally, the injured limb should be placed in the position of lengthening the injured muscle, fixed with plaster or treated with posture. The purpose is to prevent the injured muscle fibers from shortening due to scar contracture, so that morality is stretched during exercise, while normal muscle fibers cannot play a role. Take the partial rupture of national rope muscle as an example. After a week of injury, you can begin to practice lengthening the injured muscles. Take a seat, straighten the injured knee, put the healthy foot under the injured leg and bend forward to gradually lengthen the scar. You can also do resistance exercises to increase the muscle strength of the national rope muscle in prone position. One month after the injury, you can formally train. (4) Articular cartilage injury: the injury is in the non-load-bearing area. After surgical removal of free bone fragments, the wound can be loaded after healing. And practice flexion and extension and muscle strength. You can attend the formal training in a month. Injured in the weight-bearing area. If it is a dislocation-free osteochondral fracture, it should be fixed for six weeks, and muscle strength exercises around the whole body and joints should be done at the same time. The site of injury or operation is in the joint weight-bearing area. Because the newly born granulation wound can only be polished to form glass cartilage, and the tissue can't fall off or bleed because of the activity, the joint extension and flexion activities without load should be carried out after the injury or two weeks after the operation. After 4-5 weeks, you should go down to the ground and keep your weight. After about half a year, the cartilage surface of the injured part will become normal articular cartilage, and then you can start routine training. The amount of exercise for chronic injury rehabilitation training can be arranged according to the severity of symptoms, injury pathology, personal characteristics and technical requirements of the project. Take rotator cuff injury as an example. People who feel pain only in a certain movement can train normally if they feel no pain after preparing for the activity. Those who do not feel pain after warm-up activities should reduce training, and those who still feel pain after warm-up activities should stop local training. Correcting the wrong action: For example, patients throwing elbows should emphasize that the forearm bends forward and the wrist bends out of the gun when throwing, so as to prevent the elbow from overstretching and abduction. In prone high jump, the take-off angle of the brake leg should be 170 degrees or slightly larger. Patellar tendinitis is easy to occur when it is less than 140 degrees, and the pain of patients with patellar tendinitis can be relieved or gradually healed by improving the angle. Exercises to develop compensatory function: If the elbow joint is too heavy to straighten, we should change the training content and focus on the explosive force of the abdomen, shoulders, waist and knees of the forearm, which can often improve the performance and will not aggravate the elbow joint injury. Muscle strength training to strengthen joint stability: If rotator cuff is injured, deltoid muscle strength training should be strengthened to protect rotator cuff muscles. The method is to bend elbows, lift shoulders horizontally and put barbells to carry out weight-bearing exercises, which can not only ensure the training law, but also promote the recovery from injuries; Patients with mild chondromalacia patellae often squat at 120 degrees, which can develop muscle strength and eliminate symptoms. Squat time starts from three minutes and gradually increases to 20 minutes. Squat empty first, then squat heavy. Training to eliminate adhesion and improve blood supply: For example, Achilles tendinitis can be treated by jogging with the whole foot, starting from 100 meters and gradually increasing to 200 meters. Training to develop muscle strength coordination: If the national rope muscle is easy to be injured, we should pay attention to the development of the national rope muscle strength and keep a proportional balance with the quadriceps femoris strength. Training to correct deformity: archers and archers often have scoliosis, which should be corrected during training. When evaluating training and competition ability, the following factors can be used: ① The degree of interaction between injury and sports: it is a sports technical injury or an injury in a special sport with heavy local load, which has a great impact on training and competition and needs a long time to recover. For example, patellar tendinitis in high jumpers, even minor injuries, have a great impact. ② According to the pathological changes of injury. ③ According to the individual characteristics of athletes, the time required to repair the same injury varies greatly among different athletes. It is valuable to ask about the past injury history carefully. ④ According to the procedure of muscle strength recovery, if the muscle strength of quadriceps femoris has returned to normal at the time of knee joint injury, intensive training can be carried out. ⑤ According to the athlete's attention to the injury, "fear of injury" means that the injury has not healed. "Forget the injury" means that you can carry out high-intensity training and competition. This must be combined with the on-site observation of athletes' training. Rehabilitation training after injury is more special than ordinary people. Rehabilitation training of acute sports injury Different tissues have different injury pathology, and the principles of rehabilitation training are also different. (1) Ligament injury: The injured person can start practicing under the protection of adhesive tape support belt 1~2 days after injury. Ligament was partially broken and fixed for 3 weeks, and completely broken and fixed for 3~6 weeks. Long time and talent vary from place to place, with short ankles and long knees. During the fixation period, the muscles around the local joints should also do some activities other than total purlin activities, and the amount of exercise should be gradually increased. For example, if the collateral ligament of the knee joint is broken, the quadriceps femoris should be twitched in the early stage, 30~40 times a day in each group, and then the straight leg lifting exercise should be carried out a few days later. After fixation, straight leg lifting and weight-bearing exercises, knee bending exercises (passive and active), bicycle pedaling exercises, knee extension and resistance exercises and weight-bearing squats should be carried out. During the fixation of ankle ligament fracture, toe extension and flexion should be done. After fixation, we should pay attention to strengthening the muscle strength around the ankle joint, especially the exercise of the rear muscles, such as lift heel, tiptoe and toe walking, so as to increase the stability of the ankle joint. Those who have not repaired their old injuries should pay special attention to these exercises. Rehabilitation training after sports injury: (3) Muscle rupture: The training principle of complete muscle rupture is the same as tendon rupture. Some muscle fractures are different. Morally, the injured limb should be placed in the position of lengthening the injured muscle, fixed with plaster or treated with posture. The purpose is to prevent the injured muscle fibers from shortening due to scar contracture, so that morality is stretched during exercise, while normal muscle fibers cannot play a role. Take the partial rupture of national rope muscle as an example. After a week of injury, you can begin to practice lengthening the injured muscles. Take a seat, straighten the injured knee, put the healthy foot under the injured leg and bend forward to gradually lengthen the scar. You can also do resistance exercises to increase the muscle strength of the national rope muscle in prone position. One month after the injury, you can formally train. (4) Articular cartilage injury: the injury is in the non-load-bearing area. After surgical removal of free bone fragments, the wound can be loaded after healing. And practice flexion and extension and muscle strength. You can attend the formal training in a month. Injured in the weight-bearing area. If it is a dislocation-free osteochondral fracture, it should be fixed for six weeks, and muscle strength exercises around the whole body and joints should be done at the same time. The site of injury or operation is in the joint weight-bearing area. Because the newly born granulation wound can only be polished to form glass cartilage, and the tissue cannot fall off or bleed because of the activity, the joint extension and flexion activities without load should be carried out after the injury or two weeks after the operation. After 4-5 weeks, you should go down to the ground and keep your weight. After about half a year, the cartilage surface of the injured part will become normal articular cartilage, and then you can start routine training. The amount of exercise for chronic injury rehabilitation training can be arranged according to the severity of symptoms, injury pathology, personal characteristics and technical requirements of the project. Take rotator cuff injury as an example. People who feel pain only in a certain movement can train normally if they feel no pain after preparing for the activity. Those who do not feel pain after warm-up activities should reduce training, and those who still feel pain after warm-up activities should stop local training. Correcting the wrong action: For example, patients throwing elbows should emphasize that the forearm bends forward and the wrist bends out of the gun when throwing, so as to prevent the elbow from overstretching and abduction. In prone high jump, the take-off angle of the brake leg should be 170 degrees or slightly larger. Patellar tendinitis is easy to occur when it is less than 140 degrees, and the pain of patients with patellar tendinitis can be relieved or gradually healed by improving the angle. Exercises to develop compensatory function: If the elbow joint is too heavy to straighten, we should change the training content and focus on the explosive force of the abdomen, shoulders, waist and knees of the forearm, which can often improve the performance and will not aggravate the elbow joint injury. Muscle strength training to strengthen joint stability: If rotator cuff is injured, deltoid muscle strength training should be strengthened to protect rotator cuff muscles. The method is to bend elbows, lift shoulders horizontally and put barbells to carry out weight-bearing exercises, which can not only ensure the training law, but also promote the recovery from injuries; Patients with mild chondromalacia patellae often squat at 120 degrees, which can develop muscle strength and eliminate symptoms. Squat time starts from three minutes and gradually increases to 20 minutes. Squat empty first, then squat heavy. Training to eliminate adhesion and improve blood supply: For example, Achilles tendinitis can be treated by jogging with the whole foot, starting from 100 meters and gradually increasing to 200 meters. Training to develop muscle strength coordination: If the national rope muscle is easy to be injured, we should pay attention to the development of the national rope muscle strength and keep a proportional balance with the quadriceps femoris strength. Training to correct deformity: archers and archers often have scoliosis, which should be corrected during training. ...
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