Volleyball injury, mainly concentrated in the shoulder, elbow and wrist, almost every friend who plays for more than half a year will encounter, so for the “novice” that has gradually recovered, “veteran” how to prevent and improve disease resistance?
A. Prevention of injury
The main reason for shoulder injury is that when you hit the ball hard, your elbow exceeds the shoulder joint, which causes: 1. Shoulder muscles and ligaments are stretched too long to cause muscle injury.
2. Shoulder joint belongs to “spherical fossa joint”, and its stability and resistance are poor, so that dislocation occurs, so there will be inflammation such as shoulder tendinitis.
However, as a rule of volleyball movement, elbow higher than shoulder is the inevitable situation when spiking, so we have to do a good job of prevention first.
The first step in prevention is to increase the resistance of your shoulders by standing upright or sitting in a chair, keeping your upper body upright, and using your energetic arm perpendicular to the ground. Take a heavy object (dumbbell is the best), weighing 2.5kg-7.5kg, depending on the person. Afterwards, your arms remain motionless and still perpendicular to the ground; your arms bend upward at a 90-degree angle to your elbows; turn your wrists so that your fists move upward; and then, make your elbows axis, your arms remain motionless (but with the arms spinning inward), your arms spin inward to the front of your abdomen (the distance of a fist)! Then return to the beginning (arms vertical to the ground, arms upward bending) – this completes a movement, you continue, the amount of exercise to 12-15 times, a total of 3-4 groups is appropriate.
The second step of prevention is to stretch your shoulder, especially the side of the power spike well before exercise. For example, if you stretch your right shoulder, stretch your right arm straight, flex your right elbow, place your left forearm (radius) at the lower end of your right arm (lower end of the humerus), and stretch your right shoulder slightly with your left forearm. The same goes for the left shoulder.
Elbow injuries, commonly known as tennis elbows, are caused by too much wrist activity. The fuse is caused by excessive force, collision and long repetitive movements at the wrist. Its “disease” is elbow 1, soreness, 2, tingling, 3, swelling, 4, brachial biceps, triceps weakness.
Prevention: Strengthen Muscles – Arm Muscles
If you like, you can buy a pair of wrist guards to protect your wrist and elbow joints.
Stretch your forearm muscles before playing. Stretch your arms straight into a zombie shape. Then stretch your forearm muscles downward with your hands for 15-20 seconds.
In human joints, the ankle is the weakest, and the strength and resistance of the ankle is also one of the most difficult parts of the human body to improve. If you want to improve the resistance of the ankle and wrist, only from the calf behind the gastrocnemius and gastrocnemius next to the soleus muscle.
The best way to exercise gastrocnemius and soleus is to hold the heel: each hand holds a heavy weight (dumbbell is the best), 7.5-15kg, depending on the individual. Lifting heel (heel) 12-15 times, a total of 3-4 groups.
Exercising the gastrocnemius and soleus muscles will improve the resistance of your ankle and wrist relatively, but it is not a direct preventive method. The only way to prevent it directly is to pay more attention to the feet of the opponent and teammates when the ball falls. Once stepped on, a roll in place, it is best to buy a pair of “foot results” in the prevention of ankle injury, we have to take the way is to minimize the injury (the sports community is now actively looking for solutions to the ankle too weak training methods)
Once injured, I recommend that you take the emergency treatment of p.r.i.c.e.
P – Protect the injured area
R – Rest and stop exercising (even if you can continue to play, it’s better to stop to avoid aggravating injuries)
I – Ice compress on injured area
C – dressing the injured area
E – Elevate the injured area
It should be noted that people usually use soil to treat ankle injuries, some of which may aggravate the injury.
H.a.r.m. – – incorrect handling
H— hot compress
A – Rubbing with alcohol
R— walk around