Recently, runners have been talking about how to prevent injuries. The cause of the injury and so on. I settled down, studied sports medicine and consulted many books, which benefited a lot. Close this blog post for your reference. * * * Progress has been made. Mainly sports traumatology. It is a new discipline and an important part of sports medicine. Injury in sports is the biggest trouble for our running friends in training. Is the biggest obstacle to our achievements. It is a stumbling block for middle-aged and elderly people to improve their health and prolong their life. Because our injuries in sports often happen suddenly. Therefore, every runner should pay attention to, prevent and treat sports injuries. It is necessary to study and pay attention to sports injuries. This blog post is written in several parts. This is my learning experience and harvest. As well as the practical and clinical experience accumulated in sports. For your reference:
( 1)
Why do you get hurt in sports and running?
( 1)
Insufficient understanding, many of our runners have insufficient understanding of the harm of injury and lack the concept of preventing injury. In running training. There are no precautions. Especially novices. Young people lack training experience, are careless, blindly train, have no plan, no summary and no analysis. Unfamiliar with correct running movements and lack of scientific training are all important reasons for injuries.
(2)
The preparatory activities are inappropriate, insufficient or dispensable. The randomness and lack of warm-up activities are the main reasons for running training injuries. Some runners do not do warm-up activities, and train and compete when the nervous system and body organ system are not mobilized, which is easy to cause soft tissue injury and joint sprain. Warm-up activities are insufficient, and training should be carried out before the excitability of nervous system and other organ systems reaches an appropriate level. Warm-up activities are out of touch with training. Lack of pertinence. In a word, warm-up activities are very important. Every runner should have a detailed set of warm-up activities. Follow certain rules. Prevent injury.
(3)
In training. We are in poor health, sleep badly, rest badly, recover slowly, or train with illness and injury. When the biological clock is low, the physiological function and athletic ability decrease. At this time, the muscles are not adapted, the reaction is slow, and the physical coordination is poor, resulting in injury.
(4)
We are in training. Due to excessive fatigue, the physical fitness index is at the lowest limit, training. Depression deformity. It is easy to cause strain and injury.
(5)
Before training and competition, I am not familiar with the venue, competition route and environment, and I have countless hearts. Insufficient estimation of bad weather, time difference when going to other places to compete. We dress appropriately in the sports equipment department. Sports shoes don't fit and are easy to get hurt. Affect the training competition. For example. Run a full marathon. Wear a mesh vest. At 42. 195 km, the male athletes have worn off their nipples. It hurts!
(6)
In addition, rest and recovery are unscientific. Ignore nutrition recovery and sleep recovery. Training competition with latent fatigue or training competition with old injuries aggravated the original injuries.
Anyway. We runners must understand the basic causes of sports injuries. Find preventive measures. The second question is how to prevent injuries. To be continued.
(2) How to prevent injuries during running. You know, prevention comes first. Through learning, we must master the general rules of running injuries and the general principles of preventing sports injuries.
(1) Prepare the activities carefully. Warm-up is the primary factor to prevent sports injuries. In the long-term practice, there are two kinds of preparatory activities, namely, general preparatory activities; Special preparatory activities. Basically formed a fixed pattern. The warm-up activities of professional athletes generally take about 50 minutes, and amateur athletes generally take about 30 minutes.
(2) Requirements for warm-up: The speed of exercise gradually increases from slow to fast, and the range of physical activities is generally from top to bottom, from big joints to small joints, from local to whole body. Move to the muscle group first, and then move to the small muscle group. Specifically, it is the middle and long distance running. Amateur marathoners jog 2000 meters first, and then do unarmed exercises. From the hands, waist and abdomen. Thigh. Lower leg. Walking address. Move it. Stay away from the small joints of hips, knees, ankles and toes. Do some accelerated running. Run in small steps. Flexible operation. Step by step. Push back and run. Run with your legs up. Wait a minute. Prepare for activities and competitions, and the training time should not be too long, usually 4 minutes. Do not exceed 5 minutes. (This data comes from the research room of Beijing Sport University). In the future, I will focus on the diversity and pertinence of the preparatory activities.
(3) Every amateur athlete is a coach himself. Explore your own set of warm-up activities. Apply it to practice. In order to prevent sports injuries, we must constantly sum up, improve and innovate.
(4) Correct running technique is the main factor to prevent sports injury. Athletes are required to master the technical essentials of correct movements. The wrong movement technique violates the structural characteristics of human body and the activity law of various organ systems, which is the factor that causes fatigue sports injury. . For example, the running center of gravity is unstable, there is no buffer, and there is no elasticity. It puts a great burden on the knee joint. Marathon 42. 195km. It takes about 29,540 steps. The knee joint can't bear it! How important is the correct technical action.
(5) Training arrangements should be reasonable. The amount and intensity of exercise should be basically unified, combined with personal reality and considering the physiological characteristics of athletes. Make a training plan. Correct competition strategies to prevent sports injuries. Such as special quality training. Arranging too many jumps at a time will lead to excessive knee burden and patella strain.
(6) Subjectively, you should have good physical fitness. To reduce the risk of injury. So starting from me, I need to have enough muscle strength and balance, explosiveness and endurance. Neuromuscular coordination. Joint flexibility, cardiovascular endurance and good body composition exercise. It can prevent sports injuries. Even if damage occurs, it will reduce the severity of the damage. Therefore, we say that good physical fitness is the key to prevent sports injuries.
(7) Psychological quality training. Pay attention to your weak parts or weak parts. We should consciously train to strengthen our strength. Regular massage. Both hot compress and cold compress have preventive recovery. Prevent injury.
(8) Do a good job in medical supervision, and athletes should have regular physical examinations. Keep abreast of athletes' physical function changes and injuries. Don't train and compete with injuries. Take necessary health care measures. According to the law of human biological clock. Adjust your body to orgasm. In order to prevent sports injuries.
(9) Reasonable nutrition. Get the ideal weight in sports training. In the game. Save physical strength and energy. Reduce the chance of injury.
In a word, prevention is very important. Each of us should learn new actions, new ideas and new information. Enrich your knowledge. No injuries. Less injuries. Ensure the normal running of the training competition. Stay healthy. To be continued.
(3) Basic knowledge of sports injuries. (human anatomy)
The first two articles have introduced the causes and prevention of sports injuries. Let's talk about before treating sports injuries. Learn some common sense about sports injuries first.
( 1)
At present, all tertiary hospitals have set up soft tissue injury departments. Good at treating soft tissue injuries in different parts of the body. Including sports injuries and joint injuries. Muscle strain, ligament sprain and so on. A new department. More general. As important as orthopedics. However, sports injuries must first be diagnosed by sports medicine and specialized sports doctors. Retreatment. Otherwise it will be misdiagnosed. Bring trouble to treatment. It will increase the difficulty of rehabilitation and even ruin the athletes' sports career.
(2)
What is a muscle strain? This is one of the common injuries in sports. In sports, running, especially sprinting, puts too much tension on the muscles. It is beyond its endurance, or the muscle is suddenly pulled too hard to cause strain. I'll talk about the cause, diagnosis and treatment of muscle strain later. )
(3)
What is ligament sprain? In sports, track and field athletes are running and jumping. The technical actions of sudden stop and sharp turn, flexion, extension and torsion will inevitably lead to the local burden of each joint ligament. Ligament sprain caused by excessive wear can be divided into acute and chronic types.
(4)
After sports injury, you must be calm and stable. Acute injury can be cold compress. Stop the pain. Go to the hospital for diagnosis and determine the specific injury location and name. Find a cure again. Don't waste time. Lose the best treatment time.
(5)
Several common sports injuries: just know about it.
1,
Fatigue periostitis of tibia and fibula. This is a middle and long distance race. Marathon runners often happen. There are many reasons, and the symptoms are: pain, tingling, aggravation after exercise, obvious local tenderness, redness and fever in heavier parts. You can feel the induration as big as milk broad beans and as small as rice grains. X-ray department found that the periosteum of the affected area was thickened. Some doctors diagnosed it as fatigue periosteum thickening. Actually, it's a kind of injury. There are two versions.
2,
Periachilles tendinitis: Also known as periachilles cellulitis. This is due to the sudden or repeated severe contraction of the triceps brachii of the calf, which strains the tendons around the achilles tendon, and bursitis sometimes occurs in the descending capsule of the achilles tendon. All kinds of movements are limited.
3,
Ankle injury. Commonly known as: ankle sprain. General pain and swelling, local slight fever, limited activity.
4,
Lateral knee pain syndrome: refers to the injury of the inferior capsule, soft tissue and hamstring muscle on the lateral ligament.
5,
Lumbar muscle strain: exercise, running. Lumbar and abdominal movements are very important, with excessive waist movements and local fatigue; Sweat after exercise and then catch cold, catch cold; In addition, the lack of vitamin E can also cause lumbar muscle strain.
6,
Piriform muscle injury; Middle and long distance running and marathon running are easy to happen, and this kind of injury affects training. Piriform muscle starts from the front of sacrum, passes through ischial foramen to the outside of pelvis, and ends at the tip of rotator cuff. I have been involved for a long time.
7,
Skin friction injury. This is a common injury, and the most prone parts are feet, perineum and inner thighs. Axillary. Nipples. Equal parts. The whole process of applying vaseline is to prevent friction injury.
Anyway. Amateur athletes themselves are coaches, doctors and nutritionists. And a psychologist. This can avoid a lot of injuries. Stay healthy. Health is a great wealth. Health is your own. We should study hard at ordinary times. Improve your ability to protect yourself. The next part is about the causes of knee joint injury. To be continued.
(4) Causes and prevention of knee joint injury:
Knee joint is one of the most complicated joints in human body. The ultimate bearing capacity of the knee joint is 5-6 times of its own weight. It can be seen that the role of the knee joint is huge, so we must understand the structure of the knee joint. In running. Knee joint wear is inevitable. There are at least tens of millions of times of wear and tear in a person's life. We understand the causes and prevention of knee joint injury, minimize the injury and protect our knees.
( 1)
The main structure of the knee joint (briefly) The knee joint consists of femur, tibia, patella and fibula. The main function is: it is a flexion and extension movement, and there is a slight rotation movement when it is half-flexed or flexed 90 degrees. The muscles and tendons around the knee joint, medial and lateral collateral ligaments, anterior cruciate ligament and posterior cruciate ligament, and internal and external meniscus maintain the stability of the knee joint. The injury of any component of the knee joint will affect the overall function of the knee joint. There are four ligaments in the knee joint that are particularly vulnerable to injury: 1, medial collateral ligament; 2. Lateral collateral ligament; 3. Posterior cruciate ligament; 4. Anterior cruciate ligament.
(2)
There are potential damage factors in the structure of knee joint itself. For example, the upper and lower levers of the knee joint are long, and the surrounding muscles are few. During flexion and extension, the collateral ligaments on both sides relax and the stability of the joint decreases. The technical characteristics of track and field sports, whether in training or competition, have a lot of technical movements supported by lower limbs, such as running, jumping, bending and twisting, which will inevitably lead to excessive local burden on the knee joint, so the knee joint is prone to sports injuries. Therefore, we should understand the causes, principles and pathogenesis of knee joint injury. Effectively prevent knee joint injury. Ensure the normal training competition. Enhance self-protection awareness.
(3)
Four common knee injuries:
1,
Injury of medial collateral ligament: The medial collateral ligament is connected with joint capsule, meniscus and other structures. Knee flexion (about 130- 150 degrees), sudden abduction and external rotation of the calf, or fixation of the calf and sudden adduction and internal rotation of the thigh will all cause medial collateral ligament injury. For example. The running action is wrong. Tired after a long time, from flying to landing, the calf suddenly abducts, which not only sprains the ankle but also easily damages the medial collateral ligament. When preparing for running, the kick was wrong and the force was too strong, which also caused the damage of the medial collateral ligament. . Severe tear or complete rupture of medial collateral ligament. Complications usually occur frequently, medial meniscus tear. At the same time, anterior cruciate ligament injury occurred.
2,
Lateral collateral ligament injury: when running. This kind of injury happens less. A short narrative.
3,
Cruciate ligament injury: Cruciate ligament is located in the knee joint capsule. There are two. In running. Incorrect landing action. If the heel hits the ground directly. Or down. No cushioning, no elasticity. It is easy to get tired after a long time. Then suddenly exert force or change the direction of force. It is easy to cause cruciate ligament damage. It is not uncommon for cruciate ligament to be injured alone.
4,
Meniscus: Meniscus is a semilunar cartilage located in the knee joint, hence its name. Meniscal injuries of middle and long distance runners and marathoners are very rare. Unless you are training for middle and long distance running. Marathon runner. In the case of fatigue. Go and play football. Play basketball. When practicing strength. It is prone to meniscus injury.
(4)
Patella injury of knee joint. This is patellar injury caused by patellar wear. Middle and long distance running, marathon running. Repeat periodic actions for a long time. 42. 195 km. The average person has to run 29,540 steps. Incorrect running action and severe patella wear. Leading to old patella injury.
The above four items are the causes of knee joint injury. The next part talks about several key links of prevention. To be continued.
Basic knowledge of sports injury-prevention of knee joint injury
In the prevention of knee joint injury, we should first strengthen the awareness of self-protection and grasp the "degree" of self-awareness. Grasp the objective laws. Respect the body clock. Secondly, I have theoretical knowledge about sports injuries. Combined with their own sports characteristics and their own innate conditions. Third, master the general method of judging damage. And clinical experience in diagnosis and differentiation of injuries. The following specifically introduces the prevention methods of knee joint injury.
( 1)
Stretching exercise of knee joint is the main link to prevent knee joint injury. Every time we exercise, we are practicing the flexibility of the knee joint. From slow to fast. The amplitude increases from small to large, and gradually heats up. The blood circulation is accelerated, and the chance of hand injury during knee joint activity is reduced.
(2)
Mastering the correct movement technique is another factor to prevent knee joint injury. We learn the correct movements from the beginning of running. This can enhance the stability of the knee joint. Correct landing technique is very important to prevent knee joint injury. It is suggested that when a runner lands on the ground, he should first land with his forefoot, bend his knee joint, and lean forward slightly (85-87 degrees) to avoid lateral or forward and backward movement of his knee joint. Remember not to twist the knee inward when landing, and the impact force should be minimized. Reduce wear. Protect your knees.
(3)
We are in daily training. Pay attention to the practice of leg special strength. The strength has increased. Can protect the knee joint. We should also pay attention to the practice of balance in peacetime. The balance has increased. When the coordination and flexibility of knee joint are enhanced in exercise, knee joint injury can be prevented.
(4)
Pay attention to the reasonable arrangement of exercise amount and intensity. A training plan that suits you. According to the objective law of training. This reduces the chance of knee injury.
(5)
Theoretically. Exercise technique is the key to prevent knee joint. According to foreign reports, in any case, especially in the semi-flexion position of the knee joint, when you complete the knee extension while rotating, you must develop the habit of raising your heel and supporting your weight with your forefoot. This can ensure that the knee joint is in the semi-flexion position, complete the knee extension action under the condition of abduction and external rotation or adduction and internal rotation of the calf, maintain the continuity of the activities of the thigh and calf, reduce the contradictory movement of the meniscus, and effectively prevent meniscus injury.
(6)
The physical condition of athletes plays an important role in preventing sports injuries. A lot of research shows that. Injuries often occur before lunch, or at the end of training, or when the body is tired.
(7)
In practice, we should realize that improving athletes' strength and physical endurance is an important means to prevent knee joint injury.
(8)
We are in training. Continuously improve the flexibility of athletes. Coordination and physical agility (body control and sense of limb position) can also avoid or slow down knee joint injuries.
(9)
Unstable knee joint is more likely to be injured than normal knee joint. Athletes with high knee joint relaxation are prone to injury, and it is also found that female athletes have more relaxed knee joints. These are all solved by selecting materials.
( 10)
With the increase of age, the possibility of serious knee injury increases. Therefore, knee joint injury is a greater threat to elite athletes and must be paid special attention to.
Above 10. It is the source and practice, think carefully and combine your own characteristics. From the usual exercise, strengthen prevention, ensure that we overcome injuries and ensure normal training. Get good sports results! The next article is the injury and prevention of ankle joint. Reference! To be continued.
Basic knowledge of sports injury-ankle injury, prevention and rehabilitation
( 1)
Structure of ankle joint. Ankle joint is the most complex compound joint, and the foot bone is 26 times faster. Including 7 tarsal bones; 5 metatarsal bone; 14 phalanx; More complicated. Anatomical structure: The ankle joint consists of medial tibia and ankle, lateral fibula and ankle and talus. There are many ligaments around the ankle joint, mainly to keep the joint stable, including the triangular ligament inside the ankle joint; Ligaments outside the ankle-anterior talofibular ligament (anterior), calcaneus ligament (middle) and posterior talofibular ligament (posterior).
(2)
Ankle function: The main joint activities of ankle joint are dorsiflexion of foot and plantar flexion. Foot varus, foot valgus.
(3)
The most common foot varus causes lateral ligament injury: middle and long distance running. When running a marathon, the lateral ligament injury is easy to occur when the body is tired. Also known as ankle sprain. The reason is that the talus has a certain symmetrical space with the tibia and fibula on both sides when the ankle is plantar flexed, and the talus can move slightly left and right, which makes the ankle in the most unstable state. In addition, the medial tibia ankle is longer than the lateral fibula ankle, and the lateral ligament is weaker than the medial ligament. Causing ankle sprain. Injury of medial ligament caused by eversion of ankle joint is rare.
(4)
There are other reasons. The movements of middle and long distance running and marathon running are incorrect. In the training competition. Lead to premature fatigue of ankle joint. There are potential hidden dangers. At the same time, the lack of ankle strength is also one of the reasons why ankle joint is easy to be injured.
(5)
When exercising, it includes running and jumping. The cast. Jump. I lost my center of gravity. Run on the uneven road. Lesbians often wear high heels. Go downstairs quickly, not fully prepared before exercise, and it is easy to sprain your ankle.
(6)
When the foot is varus. The lateral ligament is easy to tear in heavy people. The pain is unbearable, swelling, limping, and sometimes subcutaneous congestion. There is tenderness in the lateral ligament. When the foot is varus. The pain is getting worse. This is a symptom.
(2) Prevention of ankle injury:
(1) Various stretching exercises are the basic factors to prevent ankle injuries, including 1, stretching of gastrocnemius and soleus: heel lifting exercise. 2. tibialis anterior stretching. Put your feet together, kneel on the mat, and then slowly sit your hips on your heels. Attached drawings. )
(2) Strengthening ankle strength training is the main means to prevent ankle injury. Strengthening the muscle strength around the ankle joint with 1 can improve the protection of the muscles around the ankle joint, enhance the stability of the ankle joint and reduce the risk of injury. Ankle sprain is mostly caused by varus pedis. Therefore, it is necessary to strengthen the exercise of calf fibula muscles. Long peroneal muscle and short peroneal muscle. 2, standing on one foot, standing on one foot barefoot. You can swing your other leg at the same time. 3。 Balance exercises. Balance beam single-plank bridge increases the difficulty. Try to stand on the balance board and increase the weight with dumbbells. Side lift, forward lift. Your own strength. 4 jump on the beach and practice strength; Wait for muscle strength. Protect your ankle.
(3) Subtle links that should be paid attention to at ordinary times: 1 Enhance self-protection awareness. Training. Safety comes first when going up and down stairs. 2. When running and exercising, you must choose the most suitable soft sports shoes. 3. Choose the route you often run and get familiar with the environment, especially running in the early morning. 4. When people with ankle injuries exercise. More attention should be paid to wearing ankle pads correctly to prevent further injuries.
(3) Ankle rehabilitation process (brief) Because of the complexity and clinical variability of ankle joint, we can only simply remind that the rehabilitation period is divided into two processes, acute and chronic. You must be admitted to a regular hospital for treatment in the acute stage. After about 3-5 days, it can be transferred to the chronic phase, and the chronic phase can be gradually rehabilitated. You can do it under the guidance of a rehabilitation doctor, or you can learn the general rehabilitation methods yourself and recover slowly. The recovery time depends on the degree of injury and the specific situation.
(4) Treatment of ankle sprain. We can temporarily protect the injured area, stop exercising and ice the injured area. You can dress the wound and apply appropriate pressure. Go to the hospital at once. When resting, raise the affected limb, promote blood circulation and reduce the degree of swelling.