As we know, exercise has many health benefits for the body. Sport should always be done to get a fit and healthy body. Of course, a healthy body makes the immune system stronger to avoid viruses. When you exercise, your body is at risk of frequent injuries. So how do you deal with sports injuries?
benefits of sports
Exercise and sport are important for health. Exercise is one of the main components of a healthy lifestyle and a balanced diet balance, smoke-free and avoid other substances harmful to health. Sport is not only beneficial for physical health, but also for mental health. Exercise has many health benefits for the body, 3 of which are:
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- Sport prevents various diseases
Studies have shown that exercise can slow or prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (thin bones), and loss of muscle mass. - Exercise can reduce stress
Regular exercise trains the body to respond better to stress. This is because exercise can reduce the hormones cortisol and adrenaline (hormones involved in stress and anxiety) and increase the hormone norepinephrine, which has antidepressant effects. Exercise plays an important role in managing stress. - Sport can contribute to weight loss
Maybe a lot of people exercise to lose weight, but that’s not the only reason. Because people will have a hard time sustaining anything without seeing results quickly. Exercise is sure to lose weight, but it’s a long-term effect.
Types of Sports Injuries
Sports injuries can happen to anyone, both men and women can be affected. There are 9 of the most common sports injuries to look out for, including the following:
- sprains
Several injuries fall into this category, such as: B. a sprained ankle or strained hamstrings and groin muscles. Typically, this injury occurs in sports that involve running, jumping, shoulder use, stopping, and walking quickly without adequate warm-up. - tendinitis
Tendinitis is characterized by inflammation of the tendons. One of the most common places for tendonitis to occur is in the tendon at the back of the ankle. This tendon is inflamed and painful due to excessive training intensity. In very severe cases, the tendon can tear. It usually occurs in runners or athletes who engage in high-intensity sports like running and jumping for short periods of time. - Shin Splints
Have you ever heard of the term shin splints? Yes, shin splints refers to pain along the shinbone (tibia) due to continued exercise. Shin pain is nothing more than inflammation of the muscles around your shin. It’s actually very easy to avoid by wearing good shoes. Remember to do exercises that strengthen your muscles to avoid those shin splints. - Epicondylitis medial
Medial epicondylitis, also known as tennis elbow / Golfer’s elbow, is caused by improper swinging of the hand and causes pain on the inside and outside of the elbow. You can avoid this by strengthening your forearm and rotator cuff muscles and doing a proper warm-up and cool-down before you start exercising. - Rotator cuff tendonitis
Rotator cuff tendinitis is an injury to the joint capsule or tendons surrounding the shoulder joint. This injury can occur when a person performs repetitive movements that twist the shoulder, such as B. in baseball and tennis. Exercises that strengthen the muscles of the upper back, shoulders, abdomen, and arms can help prevent these injuries. Stretching your chest muscles and cooling down after a game can also help prevent injury. - Fractures / broken bones
Fractures, or broken bones, occur when a bone is broken so that its position or shape changes. Fractures can be prevented by strengthening bones with the right foods and getting enough calcium and vitamin D. Also, strength training can strengthen your muscles so they can act as shock absorbers for the bones. - concussion
A concussion occurs after a person suffers a traumatic brain injury. It usually occurs after being hit, kicked, or kicked in the head. Common in sports like soccer, hockey and boxing. The easiest way to avoid a concussion is to wear the right gear, including a helmet. In addition, strengthening the neck and upper back muscles can also help, as these muscles act as a cushion and absorb shock or blows. Muscles this strong can control the movement of your head and help withstand pressure so the head doesn’t wobble and the brain doesn’t get flung around. - knee injury
Knee injuries are among the most common injuries in sports. You can avoid this by strengthening your hamstrings, quadriceps, and glutes. In addition, you can also use a knee brace to protect your knee from movements that could injure the joint. - back injury
Sports that can cause back injuries include running, golf, and tennis. You can avoid this by strengthening your abs, which are muscle groups that wrap around your spine in your back and waist.
How to overcome sports injuries
Before treating a sports injury, the first step in treating an injury is the RICE method. RICE method significant rest, Ice, Kompression, and Elevation are first performed in the treatment of injuries before being assisted by professionals who normally deal with sports injuries. Here’s how to treat injuries using the RICE method.
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- Wounded rest (rest)
If you suffer an injury, rest the injured body part immediately and minimize activities that stress the muscle or joint. The goal is to rest the injured part of the body to prevent further injury or deterioration. - Give a cold compress (ice)
You can tie an ice pack or ice cube in a plastic bag, which is then wrapped in a cloth over the injured muscle or joint. The benefits of using ice for soft tissue injuries include limiting swelling, reducing muscle spasms and pain. Ice should be applied as soon as possible after an injury and is effective up to 4 hours after an injury. - Compression
Then you can wrap the injured area with a compression bandage to reduce swelling. Compression itself involves putting pressure on the injured part. Compression techniques are used to limit swelling, thereby accelerating rehabilitation time. Compression techniques also help stop bleeding if bleeding occurs. - Elevation
The elevation process is performed by elevating the injured part above the level of the heart. This method is used to remove fluid from the swollen area. The injured part is raised to a height of 15-25 cm above heart level. This method is carried out until the swelling subsides.
However, if the sports injury looks or feels bad, see your doctor right away to treat other injuries. If the injured joint shows any of the following signs:
- swelling and severe pain
- You may see a lump that feels hard or painful
- deformation
- Popping or crackling noises when moving the seal
- feeling of instability
- Weakness or inability to put weight on the joints
Also, seek emergency help immediately if you experience any of the following symptoms:
- It’s hard to breathe
- Dizzy
- Fever
Serious sports injuries require special treatment such as surgery and physical therapy. If the wound doesn’t heal within two weeks, see a doctor right away for proper treatment.
prevent sports injuries
The best way to prevent sports injuries is to warm up and stretch. Otherwise, the cold muscles can stretch and tear. Another case where the muscles are hot to be more flexible. Muscles can accommodate rapid movements, flex, and reduce the risk of injury. You can also take the following steps to prevent sports injuries, including:
- Use the right technique
Learn how to move properly through sport. Because different sports require different standing and standing styles. For example, in some sports, bending your knees at the right time can help prevent spinal or hip injuries. - Use the right equipment
The right protective equipment can reduce the risk of sports injuries. Poorly fitting shoes or equipment can increase the risk of injury. - Pay attention to self-competencies
If you have an injury, make sure you have recovered before resuming your activity. Don’t force yourself and try to get rid of the pain. Allow your body to recover and you may need to refresh yourself in your workout or sport instead of returning to the intensity you were before. - Chill out
If necessary, remember to cool down after the activity. Generally, this involved the same stretches and exercises as the warm-up.
If you choose to exercise, you also need to be prepared for the risk of injury that lurks behind it. Before exercising, be sure to warm up and stretch first so that your muscles don’t become tense. You can also avoid the risk of injury. YOU can exercise to the fullest to get a healthy body. If you have a serious sports injury, contact your doctor immediately for voucher treatment. Avoid forcing yourself to deal with a serious sports injury on your own
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