Sports injury treatment and prevention

The supply of liquid is proportional to. For example, skin and muscles have dense microvascular tissue, so the recovery period is short; but the microvascular distribution of ligaments and tendons is sparse, and therefore it takes at least six weeks to heal; for the protection of cartilage of joints, because it is completely free of blood supply, Only surgery can cure. In addition, in addition to the density of blood vessels, the amount of exercise will also affect the degree of blood circulation. In the early stages of recovery, the affected area is still unable to withstand strenuous exercise, so it is advisable to use hot compress or massage to promote blood circulation. However, when the affected tissue is sound and the affected area no longer feels tingling, it can enter the second stage, which is to promote blood circulation through moderate exercise. The so-called "moderate" means that the affected area is active (without pressure) and normal activities without feeling uncomfortable.

3. Stage 3 - Progressive Pressure:

When the affected area performs activities within its own range without feeling pain, it can pressurize and strengthen the affected tissue. However, the strength of pressure must be moderate, and once pain is felt, it must be stopped, otherwise it will cause second-degree injury. Second, it should be noted that when applying compressive training to the affected area, hot compresses must be avoided within 12 hours of training. In addition, this stage can also take the opportunity to correct the unbalanced development of the muscle group, and strengthen the original weaker place by exerting pressure.

4. Stage 4 - Healing of affected areas:

With the completion of the third phase, the affected area will recover 2/3 of its original muscle strength. At this time, it can be used to help healing by actually climbing. Because the affected area has not been used for a long time, it must undergo a period of re-adaptation before it can coordinate with other muscle groups. At first, it is possible to carry out some easy and low-intensity climbing training, so that the affected part can adapt to various different postures and movements, and then gradually increase the intensity. Compared to the third stage, this stage helps players to examine their own climbing skills. If there is a tendency to climb or climb certain terrain on a regular basis on weekdays, diversified climbing training at this stage will reduce the likelihood of reoccurrence of the same type of injury.

Third, the correct perception of sports injuries

Some people think of sports injuries as a misfortune that causes performance to decline. However, in fact, this setback is the body's ultimatum and a turning point in correcting improper training. Only by facing this issue can we become real athletes. On the positive side, sports injuries can make players understand the importance of proper and moderate training, and accept the fact that the physiological conditions vary from person to person. In other words, the top players are not those who are less likely to be hurt or recover, but those who truly understand their physical and psychological conditions. Only by finding out the cause of the injury and being patient and patient can we recreate the peak of physical fitness.

Fourth, excessive training

Although overload training can stimulate the body and improve exercise performance, excessive load will have the opposite effect. Since the body is limited in the range of training pressure, once the physiological maximum load is exceeded, not only will it fail to progress, but also sports injury will follow. Since the progress is most obvious before the threshold for overtraining is reached, many athletes tend to take risks and walk on the limits of physiological load. Unfortunately, this threshold is not fixed. It varies from person to person and varies with the intensity of training. As it is difficult to control, overtraining is a common occurrence. In addition to its accumulation of different micro-trauma, the symptoms are not obvious, and there is no immediate significant pain, so the incubation period is often several weeks. Fortunately, there are still plenty of warnings for overtraining. Players must be careful to prevent them from becoming protracted.

IV. Overtraining alert

- Joint stiffness and reduced range of motion

- Local pain, especially joints

- Continuous pain

- Physical performance is always poor

- Feeling stiff or sore when getting up

- Physical fitness will not improve even after a break

- Poor coordination

- Deformation of bones, muscles or joints

- Limbs or numbness on the limbs

- Although training continues and gradually increases, physical fitness does not increase.

Fifth, stagnation

Any sport will experience a period of stagnation in physical fitness or technology, and no effort will be able to break through the bottleneck. The origin of this stagnation period varies from person to person. The focus is on finding out where the problems are, correcting training methods and adjusting the state of mind and body according to the shortcomings in order to start again.

Possible causes of stagnation

- Overtraining

- The training goal is too high or too low

- Tired of fixed training locations

- Train only for strengths and ignore their weaknesses

- Lack of efficiency in training methods

- Training is invariable

- Overtaking a specific type of climb

- Poor health

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