1021 Health Listening Tour 9 – Rehabilitation Training Precautions
1021 Health Listening Tour
Produced by Shandong Sports Recreation Broadcasting and Shandong Provincial Sports Science Research Center
together
Each day, Shandong Provincial Sports Science Research Center experts are invited to share health knowledge
Launched on February 17, 2020, with guest Wei Fu from the Shandong Provincial Sports Science Research Center Body Rehabilitation Team
1. What should we do after experiencing sports injuries during daily activities? What should be paid attention to in rehabilitation training?
After ailsness or injury, it is very important to stop the activity immediately and then do a price treatment.
PRICE refers to Protection, Rest, Ice, Compression, and Elevation.
P stands for Protection, which means immediately stop the activity.
R stands for Rest, which means protecting and resting the injured limb.
I stands for Ice, which means applying ice to the injured area to reduce inflammation and pain.
C stands for Compression, which means using a bandage to apply pressure to the injured area.
E stands for Elevation, which means elevating the injured limb to reduce swelling.
The first stage is the acute phase.After the acute phase, we can start rehabilitation training, but we need to pay attention to the fact that during rehabilitation training, whether it’s range of motion training or strength training, the most important thing is not to cause pain or to cause slight pain, but in the hours after the training, the pain should disappear within a few hours. If obvious pain occurs, it means the load is too heavy, exceeding the body’s tolerance, which will aggravate the injury and may lead to secondary injury. Secondly, you need to increase the training gradually. Because our physical rehabilitation training is a special form of sports training, in sports training, we emphasize that the body will change due to adaptation to specific stimuli and needs. Adaptation is a gradual, slow process, and the effect of physical rehabilitation training is also gradually formed, which is consistent with this rule. Therefore, when training, you must increase gradually, which includes the difficulty of the movements, the strength load, and the amount, starting from simple to complex, so that our body’s capacity can be continuously adapted and improved.
2. How can the general public reduce the risk of sports injuries when exercising?
To reduce the risk of sports injuries, we must first understand the causes of sports injuries, and then use the principles and methods of physical rehabilitation to reduce the occurrence of sports injuries.The main causes of sports injuries for the general public are: 1. No adequate preparatory activities before exercise. This is very common, especially for friends who like to play basketball and badminton. When they see others already in a hot state, they can't help but start exercising, often causing muscle and tendon strains or even tears. 2. Inadequate exercise methods and inaccurate action. For example, young and handsome guys often want to develop their chest muscles, so they do a lot of pushing actions, which primarily target the muscles in the front of the chest, and they do a lot, while neglecting the training of the muscles behind the back. This will cause an imbalance of muscle strength between the front and back of the body, leading to shoulder joint position injuries. Also, many people pull their hips during the hard pull action and bend their knees during the squatting action, which can easily cause sports injuries. 3. No attention to stretching and relaxation after exercise. After finishing training, we are in a hurry to take a shower and go home. If we don’t pay attention to stretching and relaxation for a long time, the muscles will become tight, which will also lead to muscle strain or sports injuries. Therefore, for the first question, the general public should pay attention to preparatory activities before exercising. They can do some aerobic exercises and dynamic stretching to fully mobilize their heart and lungs and muscles. For the second question, you can incorporate our rehabilitation training principles and methods. For example, when training strength, pay attention to the strength of the joint stabilizer muscles and the core muscles, and other large muscle training focuses on the strength balance of the muscles. When finishing the front of the body, you can train the back, and when finishing the upper limb, you can train the lower limb. At the same time, pay attention to the accuracy of the action, avoid incorrect actions.
