Common Sports Injuries of restorative practice
The human body in sports injury that occurred during that sports injury. During exercise, more or less often have varying degrees of athletic injuries, in the event of a serious sports injury, often use to compress the bandage, cold, padded first aid to injured parts of other methods to reduce pain. Sometimes that is not painful , and we're OK, actually not the case. To return to previous activity levels, without a break of several weeks, is impossible to recover. but also in sports injury can not "waiting" part of their injury recovery , but should be fully taken into account the characteristics and laws of the incidence in time to take various measures to rationalize training after injury, and the use of ancillary methods of restorative practice, accelerate the functional recovery. In sum several common sports injury recovery of exercise, physical exercise, do muscle exercises, speed up healing the injured area to promote motor function recovery.
1, ankle and foot
Distal tibiofibular ankle and foot refers to the entire foot. Ankle bone from the tibia, distal fibula and talus form, tibia and fibula connect remote from the toughness of the ligament. Ankle joint capsule before and after the relaxation, more intense on both sides, there are collateral ligaments reinforce the inside of a sharp up, was flat in the triangular ligament; outside a distance before, with Philip and talofibular ligament. As long lateral than the medial malleolus, and rearward, medial ligament stronger than the lateral ligament, and thus less varus than valgus big event; because of the broadened from the narrow precursor, when the foot plantar flexion, the narrower the talar body after Department of points into the ankle, allowing a certain degree of lateral movement and greater varus movement of ankle instability. In addition to full dorsiflexion eversion of the muscle is weak, so that foot plantar flexion varus tibial anterior muscles strong; when the ankle flexion and extension, the foot seems to be along the vertical axis 15 degrees to 20 degrees of rotation of the dorsiflexion when pronation, supination during plantar flexion. These physiological and anatomical features, so prone to varus ankle from the lateral band which aims to injury. Only dare to stretch the ankle joint movement, and thus foot varus and valgus, is from now, away from the boat, combined with dice and other joint activities.
An ankle ligament injury seen in a long ball, athletics, gymnastics, and martial arts movements.
Causes and injury mechanisms: Sports venues uneven because of physical fatigue or loss of balance when landing jumps, etc., resulting in ankle inversion or eversion occurred, so that the lateral or medial collateral ligament by over-involved, some broken or completely broken . If the ligament away from the front and at the same time with ligament rupture, or triangular ligament complete rupture, the ankle more than a temporary dislocation or subluxation, and could be combined lateral or medial malleolus fracture.
2 Achilles tendon injury Wai Yan common in track and field running and jumping and gymnastics in the project.
Cause and injury mechanisms: mainly due to triceps repeatedly caused a sharp contraction of local strain, or a sudden a violent injury to the Achilles tendon fibers and tendon Wai organization involved or in part by excessive tearing, causing vascular injury, blood flow barriers, as well as insufficiency, progressive fibrosis occurs Achilles tendons around tissue injury due to strain or tear leading to thickening and adhesion.
You can see is very 复杂 ankle joint joint, once it is injuries are very bad for targeted recovery of, only the system's understanding of the physiological and anatomical characteristics of their Neibu before we can resume targeted for functional Xing
Ankle recovery exercises, may be brought in the flexibility of the ankle joint to maintain and restore. The practice methods are:
(1): writing exercise with injured toe
Sitting on the bench, so that the injured foot in the air, and then practice with injured foot toes to write capital letters, or write 1,2,3,4,5,6 and so on until 26. Complete write 26 letters, or the 26 Arab figures, each doing three times a day to do twice.
(2): toes curled and straight practice, this exercise can increase the activity rate, to prevent too long a break caused by joint activity was reduced.
Was sitting or standing, try to curl the toes, and then try to stretch the toes, each doing 15 to 30 times a day to do twice.
(C): the heels root practice, joint strength can be restored
(1): feet flat on the floor standing, his arms drooping naturally, and slowly raised his moral footing, stand with your toes, do this exercise, using three types of feet standing position: the first position, feet parallel to the standing section two kinds of position was a third position within the character was standing outside the character to stand. each 10 times to 20 times a day to do twice.
(2:) standing on a step, the heel hanging, hands on hips or straight forward, heel to drop, slowly lift heels, standing with toes, heels and then slowly drop, 10 times each to 20 times a day to do twice.
(D): The toe towel pull exercises to practice on the joint flexibility.
Do the characters in the chair, will be to put a towel flat on the floor in front of you, the injured foot on the heel on the floor, sitting with the direction of the toes to pull a towel, the towel, pull over when full, the then towel flat in situ, each doing 5 to 10 times a day to do exercises to do twice in order to increase the difficulty, can be put in the towel on the appropriate weight, like a large book, in order to increase the resistance during exercise.
(5): Pull hose foot exercises, which in a more integrated approach can be carried out simultaneously on the strength and flexibility exercises.
Sitting in a chair at one end of first hose fixed housing, the other to the injured foot, feet pull the hose, and then relax inward, then pull forward, then relax, over and over, each group to do 10 times to 15 times a day to do twice.
Second leg section
Leg part of the muscle is composed mainly of the gastrocnemius and soleus muscle, its function is very important, as long as walking, running, jumping sports are inseparable from its function of play.
Recovery of leg exercises, mainly to maintain and restore its strength. The methods are:
(A): calf muscle stretching practice
Feet foot wide floor, front legs bend forward, rear extension, the focus moves to the front legs, was lunge, lift both heels must not each insist 8-10 seconds, and back to the other leg, repeat , do each leg 5 times to 10 times a day to do twice.
(2): soleus muscle stretching exercises
Full foot landing legs, front legs bent forward, slowly bend the knee hind legs, two feet can not lift, center of gravity between the two legs, each insisted 8-10 seconds, and back to do another leg , each pushing to do 5 to 8 times a day to do twice.
Moreover, in addition to the above practice, the recovery of several ankle and leg exercises can also be used.
Knee part three
Knee joint from the femur, tibia and patella composition, it is the most complex structure of the body, joint maximum leverage of the strongest and most easily injured joints. It is mainly flexion and extension, in flexion, the activities are internal and external rotation. Internal and external sides of the knee ligament reinforcement to limit the knee valgus or varus. Medial collateral ligament was once forward triangle, the upper and lower ends attached to the condyle of the femur and tibia, with vertical and oblique lines, and two kinds of fiber, is divided into superficial and deep two. Shallow fiber longer; deep fibers shorter, constitute an integral part of the joint capsule. Strained lateral collateral ligament, in the semi-flexion (about 1500) is relatively relaxed. Therefore, when the stability of the knee squat position down, this time to maintain the stability of the knee quadriceps and patellar main leader. Within the cruciate ligament and knee meniscus.
(A), knee medial collateral ligament injury
Valgus knee caused by a sudden, suddenly outreach leg external rotation, or foot and leg fixed, thigh adduction internal rotation of a sudden. If the reverse is not the strength of confined medial ligament sprain or partial tear itself; such as the power to reverse the large, can cause complete medial ligament rupture and medial meniscus may, cruciate ligament damage. Such as playing football, "double right foot" wrestling "with the trip," are obstacles skiing ski hooked, by the external lateral knee impact, are caused by the typical mechanism of such damage.
(B) of the knee meniscus injury
(C), patella strain
Knee rehabilitation exercises, mainly for power restoration, but also increase the blood circulation of more blood, tissue recovery to accelerate. Methods are:
(A): Direct Push down exercises
(1) supine, elbow diagonal on both sides of the body, straight legs slowly on the move, the push to move control over the buttocks, then slowly lay down and do 15 to 30 times, and back to do the other leg, each days to do it twice.
(2) to do the same exercise with the leg straight knee to the lateral movement.
(3) side, legs straight, one leg straight and slowly on the move, then slowly lay down and do 15 to 30 times, and back to the other leg to do so twice a day.
(4) side, top leg bent to more than the following legs, then slowly lift the leg below, and to control for a while, try to tighten the medial ankle leg. To make this exercise more difficult, but also in the leg on the Canada Road 500 grams 500 grams weight; if the front side 10 sub-ligament injury, then do all kinds of exercises, the knee to bend slowly.
(2): hip flexor exercises
(1) supine, legs straight, raise legs slowly to the chest, the other bending direction and control for a while, do 15 to 30 times, and back to the other leg to do so twice a day.
(2) sitting in a chair, his feet landing, slowly lift one leg knee, try to move closer to the chest, then slowly lay down, and back to do the other leg, each doing 25 down 0, to do every day twice, in order to make this exercise more difficult, you can add leg weights 500 grams and 2,500 grams.
(3): hip extension exercises
Prone position, legs straight, slowly lift straight leg, over the buttocks, and control for a while, then slowly lay down and do 15 to 30 times, and back to the other leg to do so twice a day.
(4): knee extension exercise
Done in a table, put the table legs outer, knee bent 90 degrees, slowly lift one leg and full extension, control for a while, then slowly lay down and do 15 to 30 times, then for the other leg to do so twice a day. To increase the difficulty of this exercise can be in the legs with 500 grams to 2500 grams of weight to do (if the knee anterior cruciate ligament injury, do exercises to gently bend).
(5): knee exercises
Prone position, elbows pointing diagonal your sides, legs straight, slowly bend one leg at right angles to position and control for a while, then slowly put down, do 15 to 30 times, and back to the other leg, every day done twice; To make exercise more difficult, you can add legs to 2,500 grams 500 grams weight.
(6): upward leg stretching exercises
Supine with a towel rolled up to the knee pad below, slowly straighten your legs, and control for a while, then slowly lay down and do 15 to 30 times, for the other leg to do so twice a day. To make this exercise more difficult, add in the lower leg from 500 to 2500 grams of weight.
4 thigh
Main front thigh muscles sartorius and quadriceps meat, there is the back of the rectus femoris, vastus medialis quadriceps, vastus lateralis muscle head, side head shares intermediate hip flexor muscle extensor main function is to maintain the body upright. walking and running. jump muscles. thigh posterior major muscles: biceps femoris. semitendinosus muscle. semimembranosus.
4: thigh injury in practice the recovery position
(A) of the front thigh muscles stretching exercises
(1) prone position, legs straight, hold a leg of the ankle joint bending backward, slowly pull the lower leg moves to the buttocks, adhere to 5 seconds to 8 seconds, repeat 5 times to 10 times, and back to another legs to do so twice a day.
(2) erect, hold one leg bent back to the buttocks close to adhere to 5 seconds to 8 seconds, repeat 5 times to 10 times, and back to the other leg to do so twice a day.
(B): extension of the rear thigh muscle practice
(1) supine, legs straight, hands pulled a thigh, and slowly straighten your buttocks touch the floor, Stretch the other leg to the chest and then slowly pull the direction of the lower leg, calf, after pulling up, adhere to 5 seconds to 8 seconds, repeat 5 times to 10 times, and back to the other leg done, do it twice a day.
(2) standing, legs apart, and slowly bent forward, hands touch the floor try to adhere to 5 seconds to 8 seconds, repeat 5 times to 10 times a day to do twice.
(3) sitting on the floor, legs apart, legs bent in front of the syncline, so that the chest touches the knee, and insisted on for 5 seconds to 8 seconds, and back to the other side repeatedly do, do it 5 times to 8 times, each days to do it twice.
(C): extended thigh, the lateral muscle exercises
(1) dish sitting on the floor, his left leg in front, forward pike, so the head touches the floor, and insist on 5 seconds to 8 seconds, and then for the right leg in front, do it 5 times to 10 times, each days to do it twice.
(2) to do on the floor, the relative exposure of two feet, slowly press the knee to the floor the direction and adhere to 5 seconds to 8 seconds, do it 5 times to 10 times a day to do twice.
(IV): straight leg stretch exercise
(1) supine, lateral elbow diagonal, straight leg extension slow up, make the legs above the hips, do 15 to 20 times, and back to the other leg to do so twice a day.
(2) with the same exercise, but the legs are straight leg to the lateral move, to do 15 to 20 times, and back to the other leg to do so twice a day.
(3) side, legs straight, slowly lift straight leg and control for a while, doing 15 to 20 times, and back to the other leg to do so twice a day.
(4) side, top leg bent inward over the lower leg, then slowly lift the leg below and suspension control for a while, the inside of the ankle joint efforts inward tight, do 15 to 20 times, and back to the other a leg to do so twice a day. To make this exercise more difficult, increase in leg 500 grams to 2500 grams of weight (if the anterior cruciate ligament injury is, in a variety of exercises to keep the knee slightly bending).
(5): hip flexion and extension exercises
(1) supine, legs straight up the other leg bent forward slowly, and persist for a while, doing 15 to 30 times, and back to the other leg to do so twice a day.
(2) to do the bench, feet on the floor, slowly lift knee to chest the direction and control for a while, and back to do the other leg, each doing 15 to 30 times a day to do twice. To make exercise more difficult, you can add 500 grams to 2500 leg grams of weight to practice.
(6): hip extension exercises
Supine, Stretch legs, slowly lift one leg straight, over the buttocks, and control for a while, do 15 to 30 times, and then do the other leg, so twice a day.
(7): knee extension exercise
Done in a table, knees in the vacant position, slowly straighten one leg, and control for a while, doing 15 to 30, pulls the other leg done, in order to increase the difficulty of this exercise, you can add in the leg 500 grams to 2500 grams of weight (if the anterior cruciate ligament knee injuries, in various exercises, the knee should be slightly bent).
(8): knee bending exercises
Prone position, diagonal elbow in the lateral, Stretch legs, slowly bend one leg in the vertical position, and control for a while, doing 15 to 30 times, and back to the other leg to do, to do it twice a day. In order to increase the difficulty of this exercise, you can add 500 grams of calf to 2500 grams of weight to practice.
Rehabilitation after injury, there are individual differences in the speed of some sports injuries with specific technology the special requirements of technology, often caused by movement of large parts of load damage, a greater impact on training, special training should be conducted so later.
Sports injury was caused by the negative impact is serious, it affects not only personal health, learning and work, while not participate in normal training and competition, impede the movement of success and shorten the sports life, seriously, can make people become disabled, or even death for carrying out the adverse impact of sport, therefore, in terms of sports injuries, prevention is more important than treatment.
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