The physical education exam is approaching. How can children practice scientifically and efficiently? Please keep this guide!

Recently, Xiao Zhang, a junior high school student in Changsha, suddenly fell down while practicing standing long jump. After being sent to the hospital, he was diagnosed with ankle ligament rupture. As the physical education entrance examination is approaching, how to train scientifically has become the most concerned issue for parents and students.

So, what are the sports injuries? How to train scientifically? Yan Ke, deputy chief physician of the Third Department of Orthopedics (Sports Injury Department) of the First Affiliated Hospital of Hunan University of Chinese Medicine, gave a detailed introduction.

1. Different sports injuries

1. Endurance running

Some students do not exercise much in their daily lives and have not undergone strict running posture training. Their center of gravity is unstable when running and their legs are not coordinated. Furthermore, the bones of adolescent students are not fully closed and repeated impacts can easily cause "runner's knee", also known as patellar chondromalacia and iliotibial band syndrome.

Scientific training

1. Suitable shoe type

It is recommended to choose supportive running shoes for flat feet and cushioning running shoes for high arches.

2. Running posture

When landing, the knee should be aligned with the second toe, the step frequency should be 180 steps/minute, the knee should be slightly bent when running, and the center of gravity should be on the forefoot when landing. You can use a metronome to perform running rhythm training at ordinary times.

3. Adjust your breathing

If you get a stitch in the side while running, immediately press the painful area and adjust to deep and slow breathing. If it lasts for more than 1 minute, you need to stop running.

4. Post-run recovery

Do "wall squats" to strengthen your quadriceps (slowly squat with your back against the wall, so that your thighs are parallel to the ground, your calves are perpendicular to the ground, and your knees do not exceed your toes. Hold for 30 seconds x 3 sets).

5. Prevent Achilles tendinitis

Avoid suddenly increasing the amount of running, and do "step heel raises" (heels suspended in the air, rising and falling slowly) after training to strengthen the Achilles tendon.

2. Rope skipping

Data shows that carpal tunnel syndrome caused by 1 minute of rope skipping training accounts for 12% of sports injuries. The sports medicine team found through testing that incorrect rope swinging movements can increase carpal tunnel pressure by 3 times.

Scientific prevention

1. Prevent wrist tenosynovitis

After training, apply ice to your wrists for 10 minutes and do the "fist-stretch" exercise to relax.

2. Prevent plantar impact injuries

Choose rope skipping shoes with thick forefoot, and avoid continuous training on concrete for more than 30 minutes.

3. Prevent calf muscle strain

After training, statically stretch the gastrocnemius, do lunges, straighten your back leg, and press your heel on the ground for 30 seconds, alternating between left and right to complete 3 sets.

3. Standing long jump

When doing standing long jump, you should keep your knees slightly bent when landing, and land on the sole of your foot first and then cushion the impact. At the same time, do a good warm-up to activate your hip and leg muscles, and wear an elastic ankle brace to enhance ankle stability when necessary.

4. Solid ball

When practicing with a shot put, you must master the correct sequence of force generation, from pushing off the ground with your lower limbs to rotating your core hips and then swinging your arms with your upper limbs, to avoid relying solely on arm strength.

1. Warm up before training

Before throwing, do a "lucky cat" style shoulder warm-up. You can hold a mineral water bottle, fix your elbows, and swing your forearms up and down. It is recommended to control the number of throws per day to less than 50 times, and ensure sufficient rest between sets.

2. Seek medical attention promptly

If you experience persistent joint pain or discomfort after training, stop training and seek medical attention promptly to avoid a minor injury turning into a major problem.

5. Sit-ups

Traditional sit-ups may cause up to 3500 Newtons of intervertebral disc pressure due to excessive lumbar flexion, posing a risk of hidden injuries.

1. Modified crunch

It is recommended to use the "modified crunch" instead - just lift your shoulder blades until your waist is close to the ground, and tighten your transverse abdominal muscles while breathing, which can reduce the load on the lumbar spine to a safe range (<1000 Newtons).

2. Exercise in moderation

During training, place a folded towel under the waist to maintain the physiological curvature. The daily training volume should be controlled within 3 sets × 15 times. Stretching should be interspersed between sets to relax the erector spinae muscles.

3. Post-training recovery

If you experience lower back stiffness and pain after exercise, apply ice for 10 minutes and stop training for 2 days. If necessary, go to the sports medicine department to check for lumbar muscle strain or vertebral endplate inflammation.

2. Fatigue level warning

To help with physical training for the high school entrance examination, you can learn about the practical comparison method of subjective fatigue scale for physical training in the high school entrance examination. Different subjective fatigue values ​​correspond to different subjective feelings, physiological characteristics, and application scenarios of high school entrance examination training.

6 points

Completely relaxed, your breathing is steady at this point, you can even sing;

9 points

Feeling very relaxed, slightly sweating and having normal conversations, suitable for jogging recovery;

11 points

A little labored, breathing deepened but able to speak in complete sentences, can be used for basic endurance running training (such as 800-meter tempo running);

13 points

Strenuous, visibly sweating and only able to communicate in short sentences, this intensity can be used as a reference for repeated practice of medicine ball techniques;

15 points

Very strenuous, shortness of breath and only able to speak words, this intensity can be used for 400-meter interval running;

17 points

Extremely strenuous, with burning sensation in the muscles and inability to speak, this state may be achieved during a 1000-meter simulation test;

19 points

If you feel extreme fatigue or dizziness, you must stop training immediately and candidates are prohibited from using this intensity training.

3. Self-test method

After completing 1 minute of skipping in front of the mirror:

Can speak fluently → lack of strength

(Subjective fatigue value <13 points)

Only short sentences → appropriate intensity

(Subjective fatigue value = 13-15 points)

Unable to speak → Overtrained

(Subjective fatigue value ＞16 points)

Doctors remind that scientific training is the fastest way to improve scores!

IV. Common emergency treatment

1. Stretch in time

When muscle cramps occur during training or examinations, you should immediately stop exercising and perform reverse stretching (e.g., slowly stretching the instep to the limit when the calf cramps).

2. Replenish electrolytes

Supplement electrolyte solutions containing sodium and potassium (oral rehydration salts III are recommended, each bag is mixed with 250 ml of water);

3. Add sugar

If you suddenly experience symptoms of hypoglycemia such as palpitations and hand tremors, you should first choose sublingual glucose tablets (which work three times faster than ordinary candies) and avoid exercising on an empty stomach.

4. Timely rescue

If you notice signs of heat stroke such as flushed face and burning skin, you should quickly place ice packs where large blood vessels flow, such as the carotid artery, armpits and groin, and wipe with cold water to cool down, in order to seize the "golden 10 minutes" rescue window.

Hunan Medical Chat Special Author: Yan Ke, Department of Orthopedics and Traumatology III (Sports Traumatology Department), First Affiliated Hospital of Hunan University of Chinese Medicine

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(Edited by Wx)