Badminton is a project that is all over the body, so you may encounter some sports injuries during the course of playing. Most of the time, as long as we pay attention to warm-up and exercise on weak links, we can avoid and reduce sports injuries. .
For some minor injuries, the more effective way to promote their recovery is to focus on treatment and prevention, appropriately strengthen the strength of the injured part and pay attention to improve the muscle stretch in the part, can achieve a certain therapeutic effect. Of course, some After the improvement, the injury continues to develop, you must go to the hospital. Several simple measures are:
1. Improvement measures for shoulder joint injuries:
Strengthen shoulder strength training and shoulder toughness stretching training. Use a certain weight of items on the elbows, flat to shoulder height, for 1 to 2 minutes for a group, each 4 to 6 groups. Each group Pay attention to relaxation during the interval, and carry out positive pressure, reverse pull and front and rear loop practice on the shoulder when relaxing.
2. Improvement measures for elbow joint injuries:
The method of recumbent standing support can be used to strengthen the strength of the part. The elbows are slightly bent during the practice. The amount of practice depends on each situation, so that each practice can not support the hand. Or small sand bottle weight-bearing exercises, exercise during recovery or if necessary with elbow pads or elastic bandage protection.
3. Improvement measures for wrist injuries:
You can use a small dumbbell or a sand bottle to do wrist exercises to increase wrist strength. The number and weight are mastered according to individual circumstances, so that the forearm sores each time the exercise occurs, or the weight of the racket is increased around 8 characters to strengthen and improve the muscle activity of the wrist. Bricks can also be used instead of heavy objects, while also developing finger strength. Wear a wristband or stretch with an elastic bandage while exercising. The amount of practice depends on the individual situation.
4. Improvement measures for abdominal or back injuries:
Abdominal or back weights can be statically supported for 3~5 minutes, 6 groups at a time, and the waist will be stretched and relaxed during the interval. The belt can be used for protection during exercise.
5. Improvement measures for muscle damage:
Increase the training of the thigh muscle strength while increasing the muscle stretch. The barbell weights before and after the cross step practice, the weights of the left and right feet to the front, backward, and sideways to lift the legs to practice, can be protected with elastic bandages during exercise.
6. Improvement measures for knee injury:
Use a static half-turn or a negative-weight static half-turn to increase the strength of the part. If the quadriceps are strong, the ability to withstand loads during exercise is strong and the likelihood of strain is reduced. When doing exercises to strengthen the strength, the angle of knee flexion can be started from the angle of knee pain to slowly increase to no more than 90°. Each practice time can be gradually increased from 5 minutes to more than half an hour. In order to appear a slight shake of the quadriceps. Knee pads can be worn while exercising.
7. Measures to prevent Achilles tendon and naked joint injuries:
Weight-bearing skipping or weight-lifting. Regular practice of this exercise can be very helpful in improving foot movement and preventing injury. For people with minor injuries, they can be attached with ankle guard during exercise. In severe cases, they can be wrapped with elastic sand cloth.
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