体育, 冰包

运动损伤的预防和治疗

运动损伤
  • 运动损伤的原因:

  • 常见的运动损伤:

  • 运动损伤的危险因素:

  • 运动损伤的预防措施:

运动损伤很常见. 这些随时都可能发生在每个人身上. The fitness level, experience or age doesn’t matter. 工作out 受伤 may happen even when you are walking. 你想开始一项新的锻炼吗? Or you are trying to advance the current training program? Whatever you do but it is important to stay in touch with your fitness trainer. 你可以通过避免过度使用一项活动来将运动损伤的风险降到最低. 例如,如果你过度使用俯卧撑,那么你的肌肉就有可能受损. Let’s see what causes the workout 受伤 or overuse 受伤.

运动损伤的原因:

运动损伤可以是任何一种关节, 肌腱, 扭伤组织或肌肉的损伤,如扭伤, 肌腱炎和骨头骨折. 这通常是因为压力或重复性创伤,这就是为什么这些损伤也被称为过度使用损伤. 这些伤害的根源通常是:

  • 训练误差: 当有人试图过快地进行高强度的活动时,就有可能出现一些训练错误. 例如,你跑得太快,俯卧撑太快,锻炼太快或时间过长. 这种常规运动可以防止肌肉紧张,而肌肉紧张会导致运动损伤.

  • 技术错误: Using improper techniques during a workout is a big cause of these 受伤. 它可以使身体姿势和姿势错误. 还有几处损伤,比如椎间盘脱位, 骨炎, 关节疼痛, 当举重或做一些剧烈的体育活动时,身体姿势不正确可能会导致肌肉撕裂. 无论你是职业运动员, 健美运动员或非专业人员, there are chances of making technical errors while doing some activity.

阅读更多: Common Running Injuries: Prevention and Treatment

 

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常见的运动损伤:

人们会损害关节, 肌肉, 骨头, tissues and body parts in all types of ways then they start an exercise. Training and technique errors are made by everyone and everywhere. Common 受伤 people face during workouts are given below.

  • 肌肉拉伤和拉伤.
  • 肩伤.
  • 扭伤了脚踝.
  • 胫骨夹板.
  • 膝盖受伤.
  • 手腕脱位和扭伤.
  • 腱炎

运动损伤的危险因素:

毫无疑问, 运动损伤可能发生在任何人的任何时候,但一个人可能更容易发生这些损伤,如果他有特定的医疗条件. 如果你年纪越来越大,尤其是如果你从未感受过年龄增长带来的日益严重的影响,也从未打算改变自己的日常生活习惯,这些伤害就会变得很常见.

在上述情况下,如果你打算开始一项新的活动,建议你和你的医生谈谈. 医生或体能教练可能会提供一些建议,在保证你安全的同时改进锻炼方法. 例如, 臀部肌肉无力的人在开始锻炼前,应检查预防措施.

阅读更多: 踝关节损伤:类型,原因和治疗

 

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运动损伤的预防措施:

One can easily prevent workout 受伤 by taking a few simple steps. These steps will help to continue 受伤-free exercises at the gym. 然而,你应该先学习一般规则. 55岁以上的女性在开始一项体育活动之前应该和她们的医生谈谈. 这有助于确定健康水平和身体使用某些锻炼的潜力. 这一规则也适用于45岁以上的男子或有某种健康状况的男子.

保持你的齿轮和形式:

即使你是一个经验丰富的玩家或玩了很长时间的游戏,也要参加现代课程. 一定要使用正确的练习或技术来避免锻炼或过度使用造成的伤害. Also, ensure that you are using proper gears such as fit shoes. Foot 受伤 are very common among sprinters, runners, and game players. These 受伤 usually happen because of the unfit shoes. 不要穿损坏或不合适的鞋子. 在步行或跑步250到500英里后换鞋. If you can afford this routine, then you should replace the shoes twice a year.

速度:

你要开始新的训练课吗? 不要做周末战士. Compressing the workout of two weeks into two days may cause workout 受伤. 这实际上是因为为了达到训练计划的目标,你给身体施加了额外的压力. 相反,在进行高强度锻炼之前,你应该至少热身30分钟. 这种适度的身体活动使运动员的身体肌肉做好了面对挑战的准备. 如果你在热身过程中遇到问题,那么你应该和健身教练谈谈. 他或她可能会建议减少热身时间,以稳定肌肉和关节.

阅读更多: 如何在锻炼后更快地恢复?

 

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逐渐增加身体活动:

It is necessary to add more reps to the exercises with the passage of time. Start with 3 or 5 reps of push-ups in order to get habitual. 一旦你的身体感觉不到疼痛或之前的日常活动的麻烦,你可以增加更多的练习次数. 总是进行逐步. 类似的规则也适用于举重. 在开始时选择轻量级的. Adding 10 % weight gradually in your workout is the best idea.

使用现代交叉训练理念:

It is recommended to bring change in your workouts. 改变你的练习. Never overuse a single type of activity putting pressure on similar 肌肉. Repeat the muscle movement as frequently as possible. 这是一个避免重复运动的好主意,因为重复运动是导致肌腱炎和胫骨夹板的主要原因. 下面给出了一些改变练习的方法.

  • 第一天就学会走路.
  • 第二天选择轻量的食物.
  • 第三天骑车或游泳.

交叉训练和日常训练相结合:

在训练计划中增加多种类型的锻炼,而不是只专注于一种. 使用各种各样的锻炼对身体的各个部位都有不同寻常的效果. 这样,整个身体都进步了. 例如,你应该游泳、散步、慢跑和徒步旅行. This helps to prevent workout or overuse 受伤.

确定问题点:

针对有问题的区域调整演习. 例如,患有膝关节炎的人希望增强膝盖的力量. But it doesn’t mean that you will choose exercises causing pain in the knee. 与你的医生和健身培训交流. Be sure that you are starting with light activity.

 

阅读更多: 锻炼后让自己更健康

 

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倾听你的身体状况:

“没有痛苦”的想法, “没有收获”是很危险的,因为它会让你产生几种类型的运动损伤. It is possible to stay healthy and fit without having any type of pain. 永远不要把自己带到受伤的地方. 如果你在锻炼中身体的任何部位感到疼痛,你可能会受伤. 疼痛是运动损伤的第一症状. Stop the exercise immediately and take rest for the next day.

Fuel Your Body With Fresh Water And Necessary Nutrients:

带上最米乐体育ios的瓶子,21盎司,在锻炼过程中享受新鲜和米乐体育ios水. This maintains hydration and ensures proper metabolism. Keep drinking water until you finish the exercise. Make a routine of drinking water before, during and after the workout sessions.

On the other hand, you need nutrients to continue exercises with power. Take small meals after 2 to 3 hours rather than taking heavy meals. This provides energy to the body according to the requirements. Take proteins and carbohydrates after finishing the exercises. This will supply more energy to stabilize the body systems.

找一个健身教练:

It is important to contact a fitness trainer before you think about workouts. 计划举重或健身的人应该在咨询教练后制定一个训练计划. Fitness trainer can help to choose the right workouts. They will also tell you how to perform different exercises in the right manner. This approach is helpful to develop a realistic and safe workout program.

适当地休息:

在大多数情况下,人们开始锻炼时,肌肉和关节会感到疼痛. This is normal as it shows progress towards the new routine. There is no need to skip your workouts if the stiffness is mild. However, you should treat the severe stiffness with proper rest.

 

阅读更多: Are you having Muscles Soreness – Don’t Avoid Exercising?

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运动损伤的治疗方法:

As mentioned above, the workout 受伤 are common and may happen anytime. 如果你有任何类型的运动损伤, you should consider the basic and general rule of RICE method. 这是一个普遍的规则,允许运动员在运动损伤恶化之前治疗.

  • 其他: Take rest immediately after getting a workout 受伤. 立即停止玩耍、锻炼或工作. 随着时间的推移,伤口会自愈的.

  • 粉: Applying ice to the injured area is a useful technique. 使用 米乐体育ios的冰包 to control pain, swelling, inflammation, and bleeding.

  • 压缩: 用绷带包扎受伤的地方. 这有助于消肿.

  • 抬高:保持受伤部位抬高. 这是一个减少肿胀的好方法.

以非甾体抗炎药:

This is only for those who have got prescription from doctors. Using these medicines can reduce 运动损伤 pain, inflammation and swell within a few days to few weeks. The recovery time always depends on the cause, type or severity of the 受伤.

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