Basketball is relatively intense, in the process of playing may appear to run and jump too hard or be hit, and the case of lumbar sprain, that playing basketball lumbar sprain how to do?
Stop the sport
In the process of playing basketball, if the case of lumbar sprain, to immediately stop the movement, do not use the injured part to continue to force, which may lead to injury on injury.
Judging the injury
After stopping the sport, you need to judge the injury, if the lumbar sprain is not very serious, you can take the appropriate measures to relieve; but after the lumbar sprain there is strong pain, physical activity is greatly restricted, or timely medical examination and treatment is appropriate.
Cold compress treatment
Playing basketball with a mild lumbar sprain, you can immediately cold compress treatment, preferably within 10 minutes, with a towel dipped in cold water, external compress in the lumbar sprain parts. Cold compress is to avoid vasodilatation of the waist, play a role in reducing swelling and pain. It should be noted that the cold compress is just sprained when the treatment, the sprain is too long should not be used.
Rest in bed
Play basketball process flash to the waist, it is best to find a hard bed faster to lie down and rest, do not sit or sleep on a soft bed, so as not to aggravate the injury to the waist. When lying in bed, let the waist flat, lying flat on the bed, you can put a pillow on the knee, legs curled up not straight.
Massage
People who have sprained their back playing basketball use a prone position and have a partner or family member help massage. Use the palms of both hands on both sides of the spine, from the top to the bottom of the side gently knead while slowly pressing, until the buttocks, and massage down to the lower thighs and the back of the calf muscle group, massage several times after the most painful parts of the Chung thumb massage push rub a few times.
Hot compress
You can use a hot water bag or a cloth bag with hot salt or sand, apply it to the sprained part for half an hour each time, once in the morning and once in the evening, which can help speed up the local blood circulation, help dissipate the bruises in the sprained area and reduce the pain. Be careful not to burn the skin, if it is too hot, you can wait for it to cool a little before applying it.
Back transport method
You can find someone to stand back to back with the sprained waist, the two sides will bend the elbow and set each other, the other person bending low to the sprained waist and gently rocking from side to side, while the sprained waist of the person's feet upward kick, about 3-5 minutes to put down, rest for a few minutes and then do, is also able to help reduce the pain caused by lumbar sprain.
Plaster
After playing basketball lumbar sprain can be in the swollen and painful parts of the paste to activate blood stasis, relieve pain ointment, can help reduce the pain. But be careful not to paste the plaster immediately after the sprain, that may aggravate the swelling and pain, generally at least 24 hours after the sprain to paste.
Recuperation and recovery
After playing basketball lumbar sprain recuperation recovery is also relatively important, do not go to start sports before the lumbar sprain is not well, the initial sprain should avoid excessive force on the injured part.
How to avoid playing basketball sprain waist
1, before playing basketball should be fully warmed up, appropriate activities waist back, you can do like twisting waist, body rotation exercise, chest expansion exercise, etc., can help reduce the chances of sports injuries.
2, in playing basketball, to be measured, if the catching or grabbing the ball action is beyond the scope of their own load, it is best not to force themselves to excessive force to complete the action.
3, master the correct skills to play basketball, so as to avoid the incorrect posture of the action and lead to lumbar sprain.
4, the waist and back muscles are relatively weak people, when playing basketball, you can use a wide belt to protect the waist and back, which can reduce the occurrence of lumbar injury when playing basketball.
