"In sports, the activities of the wrist joint are quite complex and fine, so it is also very fragile." Li Hongbiao, deputy director of the Sports Trauma Clinic of Yunnan Kunti Training Base, told the reporter of Life Times that wrist injuries can be manifested in various forms, ranging from acute injuries to ligaments, tendons, bones and joints to chronic strain. More common in basketball, volleyball, badminton, weightlifting and other sports, accounting for about 6% of sports injuries. "Wrist injuries are more common in mass fitness. For example, in badminton, whether playing, smashing or hanging, picking, pushing, pouncing and hooking, the wrist is required to stretch backwards and abduct. If the action is not standardized, improper force or insufficient warm-up, it may cause wrist injury. "
If you want to protect your wrist from injury, prevention is the key. Li Hongbiao said that correct prevention can greatly reduce the chance of injury. First of all, do enough warm-up activities before exercise. Before playing ball games or other sports that require wrist strength, turn your wrist left and right for about 10 minutes until your wrist feels loose and warm. Secondly, we should also strengthen the exercise of wrist muscles in peacetime. We can do wrist exercises with small dumbbells or sand bottles, and do eight-character training to strengthen and improve the muscle activity ability of the wrist. In addition, you should wear wrist guards or reinforce them with elastic bandages during exercise to better protect your wrists. Need to be reminded that some people often do push-ups or pull-ups on a whim, which is easy to cause wrist injuries due to insufficient preparation or long-term inactivity.
If you have wrist pain during daily exercise, you must stop exercising in time. Li Hongbiao pointed out that it is best to ice your wrist for 20-30 minutes every 2-3 hours within 24 hours. When ice is applied, the skin will feel cold, painful, burning and numb. When it becomes numb, the ice pack can be taken out. Next, it is best to fix your wrist with an elastic bandage, and you must not massage your wrist within 24 hours. If the pain is unbearable, you can also take some Chinese medicines or painkillers that promote blood circulation orally. If the pain is severe and the wrist cannot be lifted, it should be fixed in time and sent to the hospital for examination. Of course, if you use your wrist for a long time, it will also cause pain. At this time, don't massage and overexert at will, and pay attention to rest. It usually heals itself in 3-5 days.