During exercise, we may encounter various sports injuries, which are called sports injuries. Sports injuries not only bring pain to our bodies, but may also affect daily life and work. Therefore, whether you are a professional athlete or an ordinary sports enthusiast, it is very important to know how to prevent sports injuries.
Why do sports injuries occur?
The occurrence of sports injuries is often closely related to the conditions and environment of exercise.
- Sports conditions
Specific groups of people are prone to sports injuries, such as older people with osteoporosis, or athletes with high exercise frequency and high training intensity, or sub-healthy people with insufficient physical conditions, muscle strength and flexibility, and novices who lack sports preparation and skills.
The physical functions of older people have begun to decline, and the flexibility and stability of muscles and joints have decreased, so they are more likely to suffer sports injuries. Although athletes have better physical conditions, high-intensity training and difficult competitions will increase the risk of sports injuries. Sub-healthy people also have a higher probability of injury, mainly because they have been in a sub-healthy state for a long time, and it is difficult for their physical functions to reach the best state in occasional exercise, so that they cannot effectively cope with external pressure, thereby increasing the possibility of injury. New athletes often inadvertently adopt the wrong exercise posture due to the lack of necessary sports knowledge and skills, which also increases the possibility of injury.
- Sports environment
In certain specific situations, people are more likely to suffer sports injuries. For example, if you suddenly engage in high-intensity exercise without sufficient warm-up, it is easy to cause muscle strain or ligament sprain. If the sports venue is not suitable, the ground is uneven or too smooth, it will also increase the risk of athletes falling or spraining joints. In addition, inappropriate sports equipment, such as ill-fitting shoes or overweight sports equipment, may also be the cause of injury.
How to prevent sports injuries
In daily life, how should we prevent sports injuries?
Understanding your own physical conditions, including flexibility, strength and endurance, is the first step to prevent sports injuries. It is recommended to receive a professional physical condition assessment, such as a physical fitness assessment or cardiopulmonary endurance test, and then choose different forms of exercise according to individual conditions, such as aerobic training + strength training + stretching training or flexibility training.
You can enhance your physical fitness through personalized exercise prescriptions while reducing the risk of sports injuries. At the same time, correct sports skills can not only improve sports efficiency, but also significantly reduce the risk of injury. If conditions permit, it is best to learn the correct movements under the guidance of a professional coach.
Running
For running enthusiasts, choosing a pair of suitable running shoes is very important. This pair of running shoes should be able to provide sufficient support and cushioning. Usually, the size of running shoes can be selected according to the inner length of the shoe = bare foot length + (1-1.5) cm. After choosing the running shoes, put them in, with the toes as far forward as possible, and the heel of the shoe can be inserted into a finger, which is about 1.5 cm.
Playing basketball
In basketball, the stability of the wrist and ankle is very important, which can reduce the risk of injury during jumping and rapid turning. During take-off and landing, everyone should pay attention to the correct posture to reduce the impact on the knees and ankles. In daily life, pay attention to strengthening the muscles around the ankles and knees, which will help improve the stability of the joints and reduce the risk of injury. Basketball enthusiasts are advised to choose appropriate sports equipment, such as knee pads, ankle pads, and wrist guards to provide the necessary support and protection for the body.
After the preparation, we should gradually increase the frequency, duration and intensity of exercise to give the body enough time to adapt to the new amount of exercise. Providing the body with enough time to rest and recover is the key to preventing excessive exercise and even sports injuries. In normal times, we should ensure adequate sleep and leave appropriate recovery time for muscles after high-intensity training.
