5 common injuries after exercise and how to deal with them correctly: Ankle sprains, back pain, muscle strains, etc. Don’t just rely on rest

[Health Channel/Comprehensive Report] If you suffer from sprained ankles or backache after exercise, don’t think that it will be fine after just a few days of rest! Wang Junping, director of Runsheng Rehabilitation Clinic, pointed out that insufficient warm-up, sudden increase in exercise intensity and improper posture may cause sports injuries. Common injuries include ankle sprains, lower back strains, thigh muscle strains, knee joint injuries and shoulder injuries. Only by warming up before exercise, gradually increasing intensity, and strengthening muscle strength in different parts of the body can you reduce the risk of injury.

Wang Junping shared in a Facebook post that most people have experienced injuries after sports. Sometimes they sprain their ankle while playing ball, and sometimes they have back pain after heavy training. Most people's first reaction is usually to rest for a few days and it will be better. In fact, our joints and muscles are like shock absorbers and transmission parts of the body. Once the parts are affected by insufficient warm-up, excessive sprinting, or improper posture, they can range from soreness and inflammation to long-term damage, which may cause permanent wear and tear of the joints.

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Wang Junping summarized 5 common sports injuries and analyzed how to deal with them, providing the public with a reference in the event of an incident:

1.Ankle sprain

Whenever you play basketball, football or jogging, if you jump and land incorrectly or accidentally step on the air, you can easily cause ankle ligament strain or tear.

How to respond: When a sprain first occurs, immediately follow the PEACE principle, which is to protect, elevate, ice, apply pressure, and educate yourself to take care of yourself.

2. Lower back strain

This is most common in athletes who train hard to do squats, deadlifts, or holiday athletes who usually don’t move and then suddenly train hard on the weekend. Lower back pain occurs due to poor posture or overuse of muscles.

Ways to respond: Be sure to do stretching activities before exercising to increase the mobility of the lumbar spine. During exercise, you must gradually adjust the weight so that the back muscles have the ability to support stably.

3.Thigh muscle strain

When muscles are overstretched, or strenuous exercise is performed suddenly without preparation, it can easily lead to tearing of thigh muscle fibers. In severe cases, it may take more than half a year to repair.

How to respond: The first solution after a strain is to get adequate rest, combined with appropriate ice application and compression treatment, to give the muscles time to repair.

4. Knee joint injury

The knee is the most commonly used and most commonly injured joint in sports. Injuries are most commonly caused by insufficient warm-up, improper posture, or external impact when landing.

How to respond: In addition to focusing on warming up, you must also strengthen the muscles around the thighs, such as the quadriceps. When the muscles are strong, they become the most natural knee pads to protect the knee joints.

5. Shoulder injuries

In sports that require a lot of overhead and throwing movements, such as badminton, baseball, and tennis, the rotator muscles of the shoulder joint are easily injured due to repeated over-straining.

Ways to respond: Dynamically warm up the foot, shoulder joints and scapula before exercise, and train the scapula stabilizing muscles in order to maintain core stability while protecting the shoulders.