Frisbee although it is interesting, we should guard against sports injuries

experts remind: warm up before exercise, protect during exercise, and regulate and control the intensity of sporty, after the exercise, do a good job of stretching

Changsha Evening News All-Media reporter Yang Yunlong correspondent Liang Hui Lin Ai

at present, the Frisbee movement has caught a circle. This seemingly intense exercise actually has the risk of injury. Frisbee which parts of the human body are easily injured during exercise? How to deal with sports injury? How to prevent Frisbee sports injuries? Wang Jing, director and chief physician of bone and joint and sports medicine department of Hunan Provincial People’s Hospital, gave us some advice.

Frisbee sports seem not strong, but there is a risk of injury

Frisbee sports are popular, and more and more people join.

25-year-old Ms. Liang has always been not fond of sports. She has been interested in it since she contacted Frisbee recently. Unexpectedly, she suffered injuries in less than a month: at that time, the game was going on fiercely, in order to snatch Frisbee, she made an emergency stop. As a result, the left knee joint suffered severe pain, followed by bleeding and swelling. She had to go to the nearby hospital for emergency treatment. According to the doctor’s diagnosis, her left knee joint anterior ligament was torn.

Not long ago, when Mr. Wang, 44, was playing Frisbee, the moment he jumped to the ground, there was a sharp pain in his right knee joint, and he also stood unsteadily and fell to the ground. When I went to the hospital to take X-ray films, no fracture was found. Mr. Wang went home to rest in bed. But two days later, his right knee joint was obviously swollen and he could not walk. Mr. Wang came to the outpatient department of bone joint and sports medicine of Hunan Provincial People’s Hospital and was diagnosed as “the right knee Menisci injury with the injury of anterior cross ligament and medial collateral ligament”, and was immediately admitted to the hospital. After completing the relevant examinations, Wang Jing, the director of the Department of bone and joint and sports medicine and the chief physician, led the team to perform a minimally invasive surgery for Mr. Wang with knee joint menisci suture and anterior cross ligament reconstruction under arthroscope. After a period of treatment and rehabilitation, Mr. Wang was discharged successfully recently.

More than half of the people who play Frisbee injuries are lower limb injuries

“Frisbee exercise seems not violent, but it is actually easy to get hurt.” Wang Jing said that because the Frisbee is relatively light and the direction change is very large, if players want to pick up the frisbee when they fall down, they need to do the movements of running, jumping, emergency stop and direction change, and they are easily injured if they are careless; especially for beginners, the incidence of injuries in sports has doubled due to lack of exercise experience and prevention awareness.

More than half of the people who are injured in Frisbee are lower limb injuries, including foot pain, leg muscle strain, joint sprain, menisci and knee ligament injury, etc. In addition, impact injury caused by collision is also a great risk that cannot be ignored, including impact between head, neck, waist, shoulder and other positions, which may lead to concussion, fracture, the occurrence of joint dislocation and other problems.

How to deal with sports injuries when playing Frisbee? Wang Jing reminded that the following emergency treatment principles should be remembered:

Protection: stop the movement immediately, protect the injured part, avoid secondary injury or heavy load on the injured part, and seek help from the surrounding people at the same time.

Rest: to protect muscles, Achilles tendon and other tissues and prevent the injury from worsening. Stop activities after injury and avoid engaging in intense activities during recovery period.

Ice compress: if it is only a local pain but all kinds of functional activities are acceptable, ice compress can be used. The disposable ice mixture wrapped with ice pack, wet towel ice cubes and plastic bags is the most practical.

Seek medical treatment: if the injury site has severe pain, limited activity, and even feels crunch when bones move, this situation is mostly fracture, which requires braking, ice compress and medical treatment as soon as possible.

How to prevent sports injuries? Pay attention to eight aspects

How to prevent Frisbee sports injuries? Wang Jing reminds us to pay attention to the following eight aspects:

1. Warm-up before exercise is very important. No matter what kind of exercise, if the warm-up before exercise is insufficient, the joints will be inflexible and the coordination of the body will be poor, which is prone to strains, sprains, etc. Therefore, in order to reduce the risk of injury, it is very important to warm up before exercise. Under normal circumstances, warm up for 10 to 15 minutes before exercise can open the joints such as shoulder, knee and ankle, activate the muscles around the joints, and effectively prevent joint stiffness. Recommended warm-up activities include wrist wrap, shoulder wrap, side lunges, push-up swivel, skips and hops, etc. The intensity of warm-up exercise should be gradual, from quiet to moving, from slow to fast.

2. Protection during exercise should be done well. Pay special attention to the protection of the knee joint, you can choose to wear knee pads. At the same time, wear appropriate sports shoes and gloves during exercise to reduce the risk of muscle and joint injury.

3. The action should be standardized, and the take-off and landing should be stable. Try to avoid collision and other dangerous play during exercise. It is better to jump upright when taking off to avoid knee joint injury caused by excessive rotation and forward movement. When jumping to the ground, the angle of hip bending and knee bending should be slightly larger. Pay attention to the knee joint line of force, and the knee should not exceed the tip of the foot, allowing the muscles to absorb the impact force when landing, which can significantly reduce the risk of injury.

4. Do what you can and control the intensity of sporty. When exercising, you should pay attention to your physical reaction, and be comfortable. Never exercise with fatigue.

5. After each exercise, the muscles should be stretched accordingly.

6. Increase targeted training appropriately. At ordinary times, you can do some targeted training such as emergency brake and emergency stop, which can reduce sports injuries.

7. Strengthen muscle strength training. The exercise of increasing thigh muscle strength is helpful to enhance the stability of knee joint, improve the flexibility of joint, improve their reaction speed and prevent injuries during exercise.

8. Frisbee exercise requires more participation of upper limbs and high-intensity running. If there is habitual dislocation of shoulder joint, discomfort around knee and ankle joint or poor stability, it is not recommended to participate in this exercise.