Aerobics: preventing sports injuries

Since aerobics is strong in the rhythm of the music accompaniment, with a lot of running and jumping and shoulder joint activities, such as breaking range of actions, training, teaching and training arrangements, as well as the movement's physiological and psychological condition of adverse circumstances susceptible to injury.

Sports injuries occur on health, learning, work, will adversely affect the mind.

The following brief calisthenics injury prone and prevention.

I. step on joint sprain

Cause:

Campaign preparation activities, the ankle ligament stretching resistance and elasticity of the poor; the mid-way technology is incorrect; jumps landed the body out of balance as well as the venue for inequality.

Symptoms:

Ankle swelling local pain, rapid and gradually extended to the front of the ankle, subcutaneous congestion; lameness.

Preventive measures:

1. the motion must be prepared before, especially ankle ligament, increase joint flexibility.

2. strengthening the ankle ligament muscle exercise, more mention heel jump and weight-bearing exercises improve heel joint strength and elasticity.

3. run jump exercise, stress of the foot with the right technology.

4. the body is in a State of fatigue and poor, avoid high difficulty of exercises, reduce the load.

Treatment:

Sprain, stop motion, and thumb ligament hemostasis, check whether the fault.

12 hours available ice cold compress, bandaging, prevent Telangiectasia continues to hemorrhage, elevation of the affected limb. After 24 hours, depending on the severity can choose external injury medicine, physiotherapy, acupuncture, massage, medicine pain points with fixed injection and support. Early ankle function in practice, such as ankle resistance activities, jogging, etc. in the sand, in order to accelerate the recovery of the ankle.

If the ligament fully fault, should first aid fixed and sent to the hospital for further treatment.

2. periostitis

Cause:

A lot of running and jumping action so that the body of the gravity and the ground reaction forces are mainly concentrated in the convex part of bone bending (tibial front), causing stress injuries periosteum.

Symptoms:

Pain: pain occurs after the training, to walk or do not exercise at all pain, pain is pain that involve pain.

Swelling: local tissue have mild pitting edema.

Tenderness: cavity bone in the side, in the lower posterior margin or fibula; in severe cases, with tenderness in the medial tibial often touch on nodules or mass, pressure of sharp pain.

Back step or support pain: do you support the back step or pain.

Preventive measures:

1. fully prepared activities.

2. correct use run jump technology, attention to the action of the relax and the landing of buffering to reduce the impact of ground on the lower leg.

3. reasonable arrangements for the exercise and improved training methods.

4. avoid prolonged in excellent venues to run jump exercise on.

5. preventing them, after using various means of self massage and other timely elimination of the calf muscles fatigue.

Treatment:

Early symptoms of lighter without special treatment, only elastic bandages will lower leg wrapped, and adjust the training plan for the reduction of physical activity or less do lower limb activities, rest is elevation of the affected limb.

Symptoms of heavier users should note rest, bundled with elastic bandage wrapped, elevation of the affected limb of leg and also adopts fumigating or external application, physiotherapy, iodine ion import or microwave therapy, massage, massage to knead, dither, mainly, on the leg muscle while taking Yin Ling Chuan, yanglingquan, zusanli, grant Hill, Board medium point massage acupuncture points.

Third, the kneecap

Cause:

More by running and jumping, knee long-term burden excessive or repeated micro damage accumulation, or by a local suffered from shock and involved.

Especially the knee is squatting position, because of the ligament, Zhang Bin bone Aponeurosis and patellar tendon of traction tension and patella, femur corresponding joint surface by extrusion are larger. If the half-off "when dunwei hair force" or flexors and extensors, forcing over the Organization of the physiological effects of load, causing local metabolism, cellular degeneration and necrosis, which cause tendon fibers bleeding, degeneration, hyperplasia, and a series of pathology.

Symptoms:

In the early or light intensity training after knee pain and soft knee.

After the break with disease symptom relief, pain gradually increased, after symptoms lessen warming-up exercises, training after the end of the UDHR. To walk and meditate or pain. Patella tip, there is oppression around the patella pain. Knee extensor to 110-150 degrees of pain.

Preventive measures:

1. reasonable arrangements for the exercise, avoiding partial load is too large, no "singles" method of training.

2. strengthening of the lower limb muscle strength training, in particular the quadriceps strength training.

3. after each training, doing leg half squat test for early detection and prompt treatment.

4. training to wipe the sweat, the precautionary measures to prevent the invasion-cold wet, hot water bath, massage and so eliminate local fatigued.

Treatment:

Direct lift leg, patella TIC method, Board level, high static half squat method, you can receive a certain cure effect.

Alternatively, you can use physical therapy, herbal medicine, acupuncture, Chinese herbal medicine by application or direct current penetration is imported, massage and more. If prolonged conservative treatment, symptoms of exacerbation of patella cartilage illness, surgery.

4. muscle strain

Cause:

When you complete a variety of actions, because

Sharp contraction of the muscle initiative (stretch), its force exceeds the muscle's ability in itself can occur either active or passive muscle injury.

Symptoms:

Muscle pain after injury, tenderness, swelling, San, muscle tension, stiff, spasm, dysfunction, when the injured muscle contraction (stretching) initiative is the pain worse.

Preventive measures:

1. full readiness activities.

2. strengthening the easy injury part of toughness and muscle strength training.

3. passive stretch muscles of all kinds of exercises must be gradual.

Treatment:

Previous: cold compress, bandaging, elevation injury Department.

Appropriate brake, swelling, pain, relieve inflammation.

Medium: symptoms of lighter, after 24 hours, use of external injury medicine, physical therapy, medication pain point injection, massage etc., accelerated regeneration and repair.

Post: enhance and restore muscle function, often used to massage, physiotherapy, exercise, proper with drug treatment (external medicine or fumigation).

(Practice editing: Tran Hung Wong)