Do you know this about sports injuries?

Author: Wu Weijun, Shanghai First People's Hospital

Yao XingjianThe University of Newcastle

Gu Wenhui Shanghai Sanda University

Illustration: Mao Ruolan Southwestern University of Finance and Economics

Reviewer: Miao Yun, deputy chief physician, Shanghai First People's Hospital

As people pay more and more attention to health, sports are becoming more and more popular, but at the same time, sports injuries are also increasing.

1. Why do sports injuries occur?

1. Not warming up enough before exercise

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2. Poor condition

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3. Trying a sport for the first time or suddenly returning to a difficult sport

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Types of common sports injuries

1. Sprain: such as ankle sprain. The ankle joint is the main weight-bearing joint of the human body. It must be both flexible and stable, so it is also one of the joints that is easily sprained during exercise.

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2. Muscle strain: such as muscle strain in the waist and back, and thigh muscle strain. It is easy to strain the large muscle groups in our waist, back and thighs when doing some large-scale exercises.

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3. Tendon injury: such as Achilles tendon injury. The Achilles tendon is the strongest tendon in the human body and it can also be injured if it contracts excessively during strenuous exercise.

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4. Ligament injury: such as anterior cruciate ligament injury. The anterior cruciate ligament is located in the knee joint cavity. It can maintain the stability of the knee joint and limit excessive movement, but it is also one of the common ligaments that are prone to injury during sports.

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5. Fractures and dislocations: When we fall, we always use our hands to support ourselves. This kind of support may cause fractures of the wrist or clavicle, and may also cause dislocation of the joints.

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6. Chronic injuries: "Tennis elbow" and "Golfer elbow" are common injuries in sports. "Tennis elbow" does not only occur when playing tennis. It can also be caused by any sports that require repeated wrist movements, but it is more common in tennis. Due to insufficient recovery from the initial injury, repeated injuries occur and eventually develop into chronic injuries.

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3. Treatment of acute sports injuries and post-acute treatment and functional training

1. Learn to identify the signs of sports injuries. The injured area will be accompanied by redness, swelling, heat, and pain.

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2. Prompt processing according to the PRICE principle

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3. Seek medical attention promptly when necessary

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4. After determining the acute stage, when the pain and swelling are basically relieved, you can start rehabilitation treatment and exercise training in the recovery period, and prepare for resuming normal life and exercise through strength training.

4. Measures and protections taken in daily life to prevent injuries

1. Choose the right sports for you: According to the World Health Organization's recommendations

(1) Children and adolescents aged 5 to 17

At least 60 minutes of moderate to vigorous intensity activity should be performed every day of the week, mainly aerobic activity. Vigorous intensity aerobic activity should be performed at least 3 days a week, as well as activities that strengthen muscles and bones. In addition, sedentary time should be limited, especially screen-based entertainment time.

(2) Adults aged 18 to 64

You should do at least 150 to 300 minutes of moderate-intensity aerobic activity or at least 75 to 150 minutes of vigorous-intensity aerobic activity each week. In addition, you should limit your sedentary time. Replace long periods of sitting with activities of any intensity.

(3) Elderly people aged 65 and above

Older adults should engage in a variety of physical activities, emphasizing moderate or greater levels of functional balance and strength training, 3 or more days per week to enhance functional abilities and prevent falls.

2. Timely protection during exercise: When a fall occurs, you can use the "hug-style" fall method to protect yourself. Hold your head with both hands, curl up your whole body, and fall in line with the trend of your body falling, instead of trying to struggle or use your wrists to support your body.

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3. Choose the right intensity for exercise: There is a very simple way to judge the intensity of exercise, which is called the conversation test. If we can sing while exercising, it is low-intensity exercise, if we can chat, it is medium-intensity exercise, and if it is difficult to talk, it is vigorous exercise.

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In addition, many people have psychological trauma after sports injuries and are afraid to exercise. We must firmly believe that through gradual recovery and scientific sports rehabilitation, we can gradually recover and return to the sports field. Don't give up because of fear.

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