Playing Table Tennis Requires Correct Technique to Avoid Injury
Many people have the intention of reducing stress from social work and life through table tennis, as well as strengthening their bodies. However, it is essential to practice table tennis in the right way, otherwise it may bring unforeseen troubles. Let's take a look at the issues we need to pay attention to when playing table tennis!
headache
When playing table tennis, the sympathetic nerves are relatively excited. If there is no adequate warm-up, and if the game is irregular, it may cause headache. Most headaches can be improved by rest. Playing table tennis for too long may also lead to this situation, which is mainly related to blood pressure changes and low blood oxygen content.
solution
Prevention is better than cure, it is important to do a warm-up before playing, to let the body prepare in advance, or to avoid excessive vigorous shots. Choose the appropriate intensity of table tennis activities according to your own situation.
mental oppression
The initial purpose of playing table tennis is to relieve stress and make people feel happy and relaxed. However, some people don't feel refreshed after playing, but feel emotionally depressed. This is a warning that the exercise is excessive and the body can't bear it.
solution
Actively self-regulate, reduce the exercise volume.
stomachache
Stomachache is an uncomfortable situation that many people experience after playing table tennis. It often occurs in tennis players who run a wide range. The current consensus is that it is caused by insufficient blood oxygen content, weakness of the core muscles, and irregular breathing. Eating immediately after playing tennis or dehydration can also cause temporary stomachache.
solution
To prevent stomachache, it is important to stretch and warm up before playing tennis. In addition, it is recommended to avoid playing tennis about two hours after a meal to allow food to be fully digested, which can reduce the probability of stomachache.
muscle pain
Muscle soreness is mainly caused by muscle micro-damage or delayed muscle soreness, also known as 'iron legs', which is a normal phenomenon. It will improve the next day. However, many table tennis enthusiasts, especially young players, follow the concept of 'pain brings gains' and unknowingly overdo the exercise, causing muscle damage.
solution
Ice packs, massage and other methods are effective. You can also consider doing the same exercise the next day, but reduce the intensity. If it is serious, you should stop exercising immediately and do massage and physiotherapy.
dehydration
High-intensity table tennis activity causes thirst, which is normal. During the game, body temperature increases and sweating increases. If not replenished in time, it is easy to cause dehydration, which not only causes muscle fatigue but also leads to reduced coordination and affects the normal table tennis activities.
solution
4 hours before playing table tennis, take in about 500ml of water in advance. Drink 300ml before playing and 10-15 minutes. If the playing time does not exceed 1 hour, drink 90-240ml every 15-20 minutes. If it exceeds 1 hour, consider replacing the water with sports drinks. After playing tennis, weigh yourself before and after to estimate the amount of water consumed during the game, so that you can replenish it in time.
calf cramps
Calf cramps, like a needle piercing into meat, are difficult to bear. Experts say that insufficient warm-up is a common cause; or if the body's electrolytes are unbalanced, it can also cause cramps. People with poor peripheral nerve function are also prone to cramps.
solution
Stop playing table tennis, promptly replenish water and electrolyte drinks, gently massage the affected area, do not force it, to avoid injury.
