Common sports injuries and their treatment

1. Muscle and ligament strain

Internal factors: insufficient training level, poor flexibility, strength, coordination, and poor physiological structure

External factors: insufficient warm-up, venue, temperature, humidity

Prevention: Exercise in normal weather conditions, warm up adequately, and proceed step by step.

Treatment: The first 24 hours is the acute phase: Methods: stop exercising, apply cold compress, bandage, and elevate the injured part.

After 24 hours, it is the recovery period: light exercise, rehabilitation or restorative exercise

2. Joint sprain

Internal factors: poor technique, poor coordination, weak muscles around joints, poor physiological structure, and poor physical strength due to fatigue

External factors: insufficient warm-up, fast movements, too much turning and jumping

Prevention: Prepare thoroughly and proceed step by step

Treatment: The first 24 hours is the acute phase: Methods: stop exercising, apply cold compress, bandage, and elevate the injured part.

After 24 hours, it is the recovery period: light exercise, rehabilitation or restorative exercise

3. Plantar Fasciitis

Cause: Pain caused by frequent excessive pressure on the soles of the feet. Causes include unsuitable routines, shoe problems, and poor physiological structure of the feet.

Cause: Calcium deposits on the heel bone, nerve pain:

Prevention: Warm up thoroughly (including warming up your feet)

Treatment: Relax, rest, and take a hot bath.

4. Tendon and calf muscle pain

Cause: Frequent heel lifting.

Prevention: During warm-up and relaxation before and after exercise, stretching the tendons and calf muscles can prevent injuries and relieve pain.

Treatment: Pay attention to relaxation, rest, wash with hot water, stretch muscles to help relieve pain, etc.