Basketball is a relatively strong sport, in the process of playing basketball is prone to sports injuries, after playing basketball will appear knee pain, leg pain and other discomfort symptoms, and one of the more common after playing basketball back pain. So what should I do if I have back pain after playing basketball?
Why will back pain after playing basketball
1, did not warm up sufficiently, will make the body parts of the joints and ligaments and other activities are not open, a moment can not adapt to the sports state, it is easy to lead to back pain and other discomfort.
2, basketball is too strong, making the body muscles overworked, beyond the scope of its load, prone to lumbar muscle strains occur muscle spasms and pain.
3, large exercise makes the body secrete a lot of lactic acid, lactic acid does not get decomposed in time to discharge the body, it is easy to cause back pain.
4, excessive force. In playing basketball, in order to grab the ball or dribble the ball to teammates, the action range is too large, so that the waist force is excessive or beyond its range of motion, are easy to cause back pain after playing basketball.
5, back disease. People suffering from diseases like lumbar disc herniation and lumbar strain are prone to lumbar pain after playing basketball.
How to do after playing basketball back pain
Cold compress treatment
If in the process of playing basketball, due to the action or impact and other factors resulting in lumbar strain or sprain, it is best to apply a cold compress to the waist within 10 minutes, dip the towel in cool water, slightly wrung out, and then apply it externally to the strain or sprain of the waist. It can avoid local vasodilation and play a role in reducing swelling and relieving pain.
Activity of the waist
After playing basketball, the phenomenon of lumbar pain, you can stretch the body properly, twist the waist, activity activities, can help relax the lumbar muscles, promote blood circulation, to help relieve the symptoms of lumbar pain.
Hot compresses on the lower back
As basketball makes a large accumulation of lactic acid resulting in lumbar pain, you can use hot towels to warm up the lumbar area, which can also promote the local blood circulation of the lumbar area and relieve lumbar pain.
Massage the lower back
Simple massage and rubbing of the painful parts of the lower back can play a role in relaxing the muscles of the lower back. Accelerate the role of lactic acid decomposition and discharge, but also to promote blood circulation in the waist, for the waist pain and discomfort can play a certain role in relieving.
1, take a sitting posture, the two hands five fingers together, respectively, placed on the left and right lumbar vertebrae, palms inward, slowly rubbing up and down, until hot.
2, two hands clenched fist, put the waist to roll around, massage, from the bottom up, from the top down, repeated several times. Head can be combined with forward and backward tilt.
Walking backwards
Walking backwards can exercise to the lumbar spine muscles, enhance the stability and flexibility of the lumbar spine, usually used to forward movement of the lumbar spine, reverse the walk, can be relaxed. And walking backwards can keep the lumbar muscles rhythmic tightening and relaxation, thus obtaining improved lumbar blood circulation, help relieve back pain.
Seek medical treatment
If the pain in the back is strong and persistent after playing basketball, it is recommended to seek medical examination and treatment in a timely manner.
How to avoid back pain in basketball
1, the amount of exercise to play basketball should be gradual, do not suddenly increase the amount of exercise, then it will be difficult to adapt to various parts of the body, resulting in a variety of discomfort symptoms.
2, before basketball, first full warm-up exercises, for the waist should also be in place. Specific waist warm-up movements can be done around the waist: two feet apart and shoulder width, legs straight, hands forked waist, back and forth around the movement, the activity of the hip and waist.
3, do not force yourself to do the body can not load the action, in playing basketball, try to avoid because of grabbing the ball, dribbling, shooting, etc. and make the waist excessive force.
4, after the basketball game, for all parts of the body to relax, to help tight muscles to recover, promote blood circulation, reduce the chances of back pain and other phenomena.
