Badminton wrist sprain is how
Badminton, because of posture or excessive force and other reasons are likely to cause wrist sprain pain.
1, when playing badminton, want to hit the ball higher and farther, but because the previous did not do a good job of preparing the action, resulting in a relatively short swing stroke, swing the ball when the exhibition wrist excessive, lack of wrist stop action.
2, playing badminton when the power posture is not correct, like in the ball when there is a throw wrist, that is, there is an angle between the wrist and the small arm, generally speaking, the wrist and the small arm should be in the same line.
3, the force is not right or too hard. Generally speaking, featherweights need to rely on the force of forearm muscles, supplemented by the force of finger muscles, while the wrist is under the traction of forearm muscles, turning the appropriate angle to control the direction of the racket. If the wrist is forcibly twisted to the maximum extent to catch the ball in this process or if the wrist is used with excessive force, it is easy to happen wrist sprain.
4, badminton, incorrect grip or too much intensity of movement, is also likely to make the wrist sprain pain.
5, when playing badminton, there may be in order to catch the ball and the behavior of the hand to support the ground, this situation is also very easy to cause wrist sprain pain.
Playing badminton wrist sprain pain how to do
Stop the movement
In the process of playing badminton, the wrist sprain pain, to immediately stop the movement, avoid using the injured hand to force, so as not to cause a second injury.
Check the injury
After the wrist sprain, to promptly check the wrist sprain injury, check where the pain site, if the activity of the wrist or press the swollen parts will appear strong pain, and even the wrist activity is limited, to promptly seek medical examination and treatment.
Cold compress treatment
Wrist sprain is relatively light, can be handled by themselves, you need to promptly use a towel dipped in cold water on the sprained part, cold compress about 20-30 minutes to help capillary constriction, to relieve the wrist sprain situation.
Hot compresses for relief
After 24 hours or 48 hours after the wrist sprain, you can apply a hot compress to the sprained area to promote blood circulation and help reduce swelling and pain.
Massage relief
After 24 hours after playing badminton sprain, you can gently massage the injured part, if you can not press, it is recommended to find a professional doctor to carry out, do not blindly massage, which may aggravate the wrist swelling and pain.
Soak your hands in warm water
Soak your hands in warm water, which should cover your wrist for about 30 minutes each time, to help the circulation of blood and relieve pain.
Apply a poultice
Wrist sprain 24 hours or even 48 hours after the sprain, you can put on the swollen and painful parts of the sprain with blood circulation, pain relief plaster, generally just sprained is not recommended to paste plaster, easy to aggravate the injury.
Rest and recuperation
When playing badminton, like a sprained wrist, do not continue to carry out sports that require wrist force, should wait for the injury to be completely good before going back to sports.
Appropriate wrist exercises
After the injury has improved, you can properly do some wrist extension, flexion, encirclement and other relatively low-intensity movements to promote blood circulation to speed up, help the injured part to recover as soon as possible, pay attention to the intensity and amplitude are not too large.
How to avoid wrist pain when playing badminton
1, before playing badminton, a full warm-up exercise, you can to a certain extent to avoid the emergence of sports injuries, such as wrist joint wraparound movement, arm stretching exercises.
2, control the intensity of the sport. Playing badminton time is best not to exceed 1 hour, the amount of exercise is a gradual increase from small to large, do not increase a lot of exercise at once, to ensure that the intensity of exercise in their own load range.
3, master the correct posture and skills to play badminton, whether it is grip skills or receiving and serving skills, it is necessary to master after the sport.
4, appropriate to improve wrist strength, can be better for wrist protection. You can try to do static exercise with dumbbells, hand holding a dumbbell to maintain a fixed posture, tired of resting for a period of time after a change of direction and then carry out, 2-3 groups each time; or exercise with a grip, grip force grip 15 times, after a 15-second break, then grip force grip 15 times, and then hold it, 2-3 groups each time.
