Prevention and treatment of common sports injuries in sports (3)

4 , Fatigue Periostitis
Cause:
Excessive running and jumping cause the body's weight and ground reaction force to concentrate mainly on the convex surface of the bone curvature (in front of the tibia), leading to stress damage in the periosteum.
Symptoms:
Pain: Local pain occurs after training, which is painful when walking or resting. The pain is typically sharp and persistent.
Swelling: Mild depression in the soft tissue around the affected area.
Tenderness: Tenderness is felt along the inner posterior margin or lower end of the humerus. In severe cases, small nodules or masses may be visible on the medial side of the humerus.
Posterior or support pain: Pain is evident during activities that involve pushing or supporting the body.
Prevention:
1 . Warm up properly before exercise.
2 . Learn correct techniques for running and jumping, focus on relaxation and landing cushioning to reduce impact on the calf muscles.
3 . Plan your training sessions carefully to avoid overtraining and improve your technique gradually.
4 . Avoid prolonged running or jumping on hard surfaces.
5 . Keep warm and use self-massage to relieve muscle fatigue.
Treatment:
For mild cases, wrapping the calves with an elastic bandage and adjusting the training plan to reduce lower limb activity can help. Severe cases require rest, bandaging, elevation, and treatments like traditional Chinese medicine, physiotherapy, or massage. Focus on kneading the calf muscles and acupoint therapy at points like Yinlingquan, Yanglingquan, Zusanli, Chengshan, and Weizhong.
5 , Humeral Strain
Cause:
This condition often results from overuse, excessive knee joint load, or repeated micro-injuries. When the knee is in a semi-squat position, ligaments relax, and the tension of the iliac crest and patellofemoral ligament increases, causing excessive strain on the tissues. This can lead to cell degeneration and necrosis, resulting in various pathological changes such as hemorrhagic fibrosis and hyperplasia.
Symptoms:
Early symptoms include knee pain and weakness after heavy training, which ease with rest. As the condition progresses, pain worsens and is relieved by preparation before exercise but aggravated after training. Pain is also present during sitting or walking, especially at the tip and periphery of the humerus. Pain is most intense between knee extension and 110-150 degrees.
Prevention:
1. Avoid overloading specific areas and refrain from repetitive single exercises.
2 . Strengthen lower limb muscle strength, particularly the quadriceps.
3 . Perform single-foot half-tests after each training session to detect issues early.
4 . Dry sweat and keep warm after training. Use hot baths and massage to relieve local fatigue.
Treatment:
Techniques like straight leg raising, sacral twitching, stepping, and high static half squats can provide therapeutic benefits. Additional methods such as physical therapy, Chinese medicine, acupuncture, and massage are also effective. If conservative treatment fails, surgical intervention may be necessary.
6 , Muscle Strain
Cause:
Muscle strain occurs when the muscle contracts violently due to active or passive movements, exceeding its capacity.
Symptoms:
Local pain, tenderness, swelling, muscle tension, stiffness, spasm, and increased pain when the injured muscle is actively contracted (stretched).
Prevention:
1 . Ensure proper warm-up before any activity.
2 . Strengthen the flexibility and strength of vulnerable muscle areas.
3 . Progress gradually during stretching exercises.
Treatment:
Early stage: Apply cold compresses, use pressure bandages, elevate the injured area, and rest to reduce swelling and pain.
Mid-stage: After 24 hours, apply external medication, physiotherapy, injections, or massage to speed up healing.
Late stage: Focus on strengthening and restoring function through massage, physiotherapy, and functional exercises, combined with appropriate medication (external application or fumigation).
Recovery Training: Begin with range of motion and flexibility exercises. Simple and effective methods include stretching exercises where joints and muscles are slowly stretched over time.
Develop a training plan to restore muscle strength and function. There are three main methods: static training, dynamic training, and comprehensive training combining both. Static training involves contracting muscles without moving the joints. Dynamic training involves shortening the muscle while moving the joint. Comprehensive training combines resistance training with controlled speed. These methods are effective for improving muscle strength and endurance.
If the muscle shape and thickness remain the same, you can move on to endurance training. Endurance training focuses on increasing repetitions with lighter loads. Speed training helps restore muscle strength, endurance, and speed. Technical training should begin once the athlete is ready to return to competition.
(2) First Aid for Sports Injuries
1 , First Aid for Bleeding
The average blood volume is about 7%-8% of body weight. If acute major bleeding exceeds 20%, it can cause symptoms like fatigue, dizziness, and thirst. If it reaches 30%, it is life-threatening. Therefore, immediate action is required for severe bleeding, especially arterial bleeding.
Types of bleeding: simple explanation, no hit.
Common hemostasis methods for external bleeding: cold compress, elevated limb, bandage compression, padded limb, finger pressure, and indirect pressure.
1 ) Finger Pressure Hemostasis
Finger pressure hemostasis involves pressing the artery near the heart to stop the flow of blood.
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