Avoid sports injuries when playing table tennis

Playing table tennis is a healthy and beneficial sport, but many people do not pay attention to details, or over-training will easily lead to sports injuries, muscle strains, knee injuries, etc. This article is about common sports injuries when playing table tennis and some measures to avoid them.

Wrist Injuries and Prevention Measures

Common causes of injury.

The wrist has a small range of motion, and when hitting the ball, the entire arm plays the role of speed leverage, and the wrist quickly makes internal rotation and abduction movements, so if the wrist joint is not flexible or the wrist joint strength is poor, sports injuries are likely to occur.

Prevention and treatment measures.

1、Preparation activities of the wrist. 2, to develop a good habit of using (wrist) protective gear. 3、Don't send "dead" force. 4, mild injury, wrist pain, restricted activity, swelling and other symptoms, 48 ~ 72 hours, fumigation with Chinese medicine, appropriate massage, promote the absorption of bruising treatment effect. In case of severe injury, the treatment should be administered under the guidance of a licensed physician.

Injuries to the lumbar region and preventive and curative measures

Common causes of injury.

Table tennis injuries are most frequent in the lumbosacral region, accounting for about one-third or more of all cases. In table tennis, the human body always has to maintain the state of upper body forward, at this time, the lumbar spinal ligament always maintains the state of upper body forward, the sacral spine muscle is also in a state of contraction and tension for a long time, many athletes do not pay attention to relaxation at the end of the sport, resulting in excessive local fatigue, resulting in cumulative strain into damage. In table tennis, almost every time the ball, can not be separated from the action of turning the waist, lumbar activities to large muscle groups, if the preparation activities are not sufficient, the inertia of large muscle groups have not yet overcome, is also an important cause of lumbar sports injuries.

Prevention and treatment measures.

1, before playing ball must do a good job of lumbar preparatory activities. General activities of the waist 2 ~ 5 minutes can be. Lighter injury: generally refers to minor local soft tissue or ligament injury. Reduce activities or stop activities; appropriate to do some massage, cupping, far-infrared irradiation, plaster, etc., generally 5 ~ 7 days to heal. Severe injury: refers to soft tissue or ligament tears in the lumbar region, obvious misalignment of small joints or lumbar disc herniation, etc. It requires absolute bed rest and systematic treatment under the guidance of a licensed clinician.

Knee injury and prevention

Common causes of injury.

According to statistics, the knee joint injury ratio accounts for more than 30% of all types of injuries. As the knee joint is always in a semi-flexed position during the playing process, the ligaments around the joint are in a tense and strained state (such as a taut rubber band). If the knee joint is not trained for adaptation (or compliance) before exercise, it is easy to cause sports injuries to the collateral ligaments inside and outside the knee joint when it is suddenly overstretched. In addition, knee injuries are related to the playing style of the athlete. In the pulling and chipping style of play, the lower limbs have a large range of motion, large amplitude and high speed, which overloads the knee joint and can easily lead to injury. Therefore, to adjust the type of playing style according to individual circumstances, you can also strengthen the knee exercise to reduce the occurrence of injury, such as through the stance, squatting horse stance to strengthen the quadriceps strength; through the leg press, split to improve the flexibility of the posterior femoral muscle group.

Prevention and treatment measures.

In order to prevent injury, some preventive measures should be taken when playing ball. First, be sure to do preparatory activities before training, including jogging, joint rotation and pulling. Secondly, do not play one-sided sports, always an angle, always hitting the forehand or backhand, which is an unbalanced movement, prone to muscle strain. In addition, usually half an hour for a section is better, but in the rest time can not rest, but should walk a little to relax the muscles and eliminate fatigue.

Injuries to the shoulder joint and prevention

Common causes of injury.

Shoulder joint injuries are commonly caused by high shoulder loads or excessive movements, prolonged arm snapping, excessive pulling of the shoulder muscles and accidental injuries and are often accompanied by biceps longus injury. The injury is mainly caused by repeated pulling and abrasion of the ligaments when the shoulder joint is stretched, rotated and strenuous activities beyond the normal range. Amateurs often grab the racket and play, and once they play, they are very desperate. In fact, amateur players also need to be careful about the method of playing, muscle in the case of not fully active, violent stretching, it is easy to cause ligament, tendon damage.

Prevention and treatment measures.

Do a good warm-up exercise before exercise, stretch your shoulders and neck more, and move your tendons.