Recent discussions faithful running, how to prevent injuries. Cause of injury and so on. I calm down and learn the sports medicine, reference to a number of books benefit. Close this blog for all to learn reference. Progress together. Main subject of sports injuries. It is the emergence of new disciplines of Sports Medicine, is an important part of sports medicine. Sports injury is the large number of friends to run the biggest worry in the training. Achievements of our biggest obstacle. The elderly to improve our health and longevity of the stumbling block. Because we were wounded in the exercise is often sudden. So we should pay attention to each run of Friends, prevention, treatment of sports injuries. To learn, attention to sports injury studies. (This post written in several parts a row) This is my learning experience and harvest. And accumulated in the training practical, clinical experience. For your reference:
(a)
why the campaign will run in the injury?
(1)
lack of knowledge, many of our friends to run against lack of knowledge of the injury, the lack of the concept of injury prevention. In the running training. No preventive measures. Especially the novice. Lack of training young people to experience, and careless, blind training, no plan, no summary, no analysis. Not familiar with the correct running action, the lack of scientific training which is an important reason for causing injuries.
(2)
preparations inappropriate, inadequate, or do can not do. Arbitrary and is caused by lack of preparation activities,UGG boots, the primary cause of injuries to athletes in training. Friends do not do some preparations to run in the nervous system and body organ systems are not mobilized, the case of muscle rigidity for training, competitions, it is prone to soft tissue injuries and joint sprains. Insufficient preparation,UGG boots cheap, the nervous system and other organ systems not yet reached the appropriate level of excitatory to training. Exercise and training out of touch. Lack of specificity. In short preparation activities is very important. Each set must be prepared to run their own activities, the Friends of the details. Follow certain rules. Injury prevention.
(3)
in training. Physical condition of our poor, poor sleep, rest well, recover slowly, or sick, wounding training. Clock at low tide, physiological function and exercise capacity decreased, this time training, muscle suited, unresponsive, poor physical coordination, resulting in injuries.
(4)
our training. Fatigue caused by the transition, the body of the indicators in the most minimum, training together. Depression action deformation. Likely to cause strain injuries.
(5)
before training and competition, on the site, the race route are not familiar with the environment, not too sure. Underestimation of adverse weather conditions, time differences to the field competition. We wear the suitable sports equipment. Shoes do not fit are vulnerable to injuries. Of training and competition. For example. Run a marathon. Wearing mesh vest. In the 42.195 kilometers, the male athletes will wear off the nipple that can not exactly small. Damage is not small ah!
(6)
master Debu rest and other sciences. Ignore the nutritional recovery, sleep recovery. Latent fatigue with a training game, or competition with old old injury training, so that the original injury worse.
short. We ran the Friends must understand the underlying causes of sports injuries. To find preventive measures. The second issue is how to prevent injuries.
(b) how to prevent running injuries. We should know that prevention is the first one, by learning, to master running sports injuries occur in the general law and general principles of sports injury prevention.
(1) carefully prepared activities. Preparation activities are the primary factor in sports injury prevention. In the long-term practice, preparatory activities are divided into two types, namely, general preparation activities; specialized preparations. Basically form a fixed pattern. Activities of professional athletes in general for about 50 minutes, generally 30 minutes or so amateur athletes.
(2) the requirements for activity: the gradual movement from slow to fast rate,Discount UGG boots, the range of physical activity generally from top to bottom, from large to small articular joints, from the local to the body. Activity of muscle groups before small muscle groups after the event. Specifically, distance running. Amateur marathon jogging first 2000 meters, and then do standing exercises. From the hands, waist. Thigh. Calf. Foot site. Activities open. From the hip, knee, ankle, small joints of the toes open. Do some buildup. Small run. Flexibility to run. Step jump. Running back step. High leg lift. And so on. Preparation activities and competitions, training time not too long, usually 4 minutes. Do not exceed 5 minutes. (This data comes from the BSU research room.) After the preparatory activities specifically about the diversity, relevance.
(3) each of our amateur athletes he is the coach. Their own way out of their own set of preparations mode. Into practice to go. Must constantly sum up, improve, and innovative in order to prevent sports injuries.
(4) Running Technique correct sports injury prevention factors. Requires players to master the correct action Exercises. Wrong action in violation of the human body structure, technical characteristics and activities of the law of organ system functions, sports injury is caused by fatigue factors. . Such as running center of gravity, there is no buffer, no flexibility. Give a great increase in the burden of the knee. 42.195 km marathon run. Run takes about 29,540 steps. Knee can not afford ah! The right technology moves more important.
(5) training arrangements to be reasonable. Fundamental unity and strength to exercise, combined with the actual individuals, to consider the physiological characteristics of players. Development of training programs. Match the correct tactics to prevent sports injuries. For example, the special quality of the training. An arrangement jumps too much can cause excessive burden on the knee, causing the patella strain.
(6) from a subjective, we have a good physique. Order to reduce the risk of injury. So I start from, require adequate muscle strength and balance, explosive power, endurance. Neuromuscular coordination. Joint flexibility, cardiovascular endurance and body composition of well-needed exercise. Can prevent sports injuries. Even if the occurrence of damage, also reduce the severity of injury. So we say good physical key to the prevention of sports injury.
(7) psychological training. The site for their own vulnerable, or weak parts to attention. Have a sense of empowerment training. Regular massage. Heat and cold, with preventive recovery. Prevent injury.
(8) to do the medical supervision of athletes should be regular check-ups. Keep abreast of changes in athletes and injury status of bodily functions. Do not wounding training and competition. Take the necessary health measures. In accordance with the laws of the human body clock. The body adjusts to the climax. Can prevent sports injuries.
(9) rational nutrition. Achieve an ideal body weight, in the exercise training. Competition. Saving energy, energy. Reduce the risk of injury.
In short, prevention is very important. Each of us have to learn new moves, new ideas, new information. Enrich their knowledge. Not injured. Fewer injuries. Ensure normal training and competition. Physical fitness.
(c) basic knowledge of sports injuries. (Human Anatomy)
has introduced the first two causes and prevention of sports injuries. Revisit the treatment of sports injuries before. First understand some common sense about sports injuries.
(1)
current hospitals of soft tissue injury have been established in Section. Specializes in the treatment of soft tissue body parts injured. Including sports injuries, the joint damage. Muscle strain, ligament sprain, etc., the rise of the new department. More general. And orthopedic equally important. But the sports injury must let sports medicine, sports medical expertise to diagnose. Further treatment. Otherwise they will be misdiagnosed. To the treatment of trouble. Rehabilitation more difficult, even ruin the athlete's career.
(2)
What is muscle strain. This is a common injury in one sport. In motion, running, sprinting in particular, imposed on the muscle tension is too large. Beyond its affordability, or muscle strain caused by the sudden over-involved. (More later about muscle strain of the causes, diagnosis, treatment.)
(3)
What ligament sprain? In sports, track and field athletes in the running, jumping. Sudden stop. Sharp. Flexion and extension, the technology to reverse the action, will inevitably lead to the excessive burden on local ligaments. Ligament sprain caused by excessive wear and tear, is divided into acute and chronic.
(4)
sports injury, be sure to calm and stable. Acute injuries can be cold. Pain. To the hospital for diagnosis, to determine the specific site of injury,UGG shoes, the name. Find a cure. Do not delay. Loss of best treatment time.
(5)
some common sports injuries: we look on it.
1,
Fatigue periostitis of tibia and fibula. This is the Middle and Long Distance. Marathon runners often occur. Many reasons, the symptoms are: the affected part with pain, tingling, increased after exercise, local tenderness obvious, heavy with red, swollen, hot. Local palpable breast beans large and small as a grain of rice in the induration. X-ray Inspection Section periosteal thickening found in the affected area. Some doctors to diagnose fatigue periosteal thickening. Is a real injury, two different ways.
2,
Wai Yan Achilles tendon: Achilles tendon, also known around the cellulitis. This is the triceps muscle or repeated sudden sharp contraction, muscles around the tendon injury around the Achilles tendon caused by the body, the Achilles tendon bursa sometimes bursitis. All kinds of sports action is limited.
3,
ankle injuries. Commonly known as: Wei feet. General pain, swelling, local micro-thermal, limited mobility.
4,
lateral knee pain syndrome: This refers to the upper and lower lateral ligament bursa, in terms of soft tissue and tendon damage.
5,
strain of lumbar muscles: exercise, run the. Waist action is important, the waist moves too much, local fatigue; exercise sweating and then cold, catch cold; another lumbar muscle strain caused by lack of vitamin E also.
6,
piriformis injury; Middle and Long Distance, Marathon runners prone to, the occurrence of this injury in training. Piriformis sacrum from the front to the pelvis through greater sciatic outside the hole, stop playing Caesar rotor tip. Long been involved occurred,
7,
skin friction injury. This is a common injury, the site most prone to the foot, perineum, inner thighs. Armpit. Nipple. And other parts. When running a marathon is to apply petroleum jelly to prevent friction injuries.
short. Amateur athletes they are coaching or a doctor or a nutritionist. Or psychological experts. So as to avoid many injuries. Physical fitness. Health is great riches. Health is their own. We usually will study hard. Improve their ability to protect. Xiapian reason to write a good knee injury prevention. To be continued.
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