Table tennis is fast and changes a lot, requiring quick reaction and movement. It is easy to get injured during exercise. Therefore, table tennis enthusiasts must learn about How to prevent common tabl tennis injuries.
Table tennis injuries are mainly concentrated on the wrists, waist, knees, and shoulders.
Wrist injury and prevention measures Common causes of injury:
The wrist is mainly composed of 8 small bones of different shapes, which is the reason why the wrist can perform such flexible movements. It is precisely because of the many small bones that it is easy to cause wrist injuries.
The wrist has a small range of motion. When hitting the ball, the entire arm acts as a lever, and the wrist quickly makes internal rotation and abduction movements. If the wrist joint is not flexible or the wrist strength is weak, sports injuries are prone to occur.
- Do your wrist preparation activities.
- Develop a good habit of using (wrist guard) protective gear.
- Don’t be “dead”.
- In case of mild injury, symptoms such as pain, restricted movement, and swelling of the wrist may appear. After 48 to 72 hours, use Chinese medicine to fumigate and wash, and massage properly to promote the absorption of blood stasis.
Massage care of wrist flexors:
When the wrist is stretched back, massage from the inside of the forearm to stretch the flexor muscles of the wrist so that the muscles can be massaged accurately. Note that using forearms and punches can effectively replace the thumb.
These muscles are usually more fibrotic than the flexor muscles, and accurate massage for each muscle
will be effective. Flexing the wrist puts the extensor muscles into a stretched state.
Waist injury and prevention measures:
The human body must always keep the upper body leaning forward. At this time, the supraspinous ligament of the lumbar spine always keeps the upper body leaning forward. The sacral spinal muscles are also in a state of contraction and tension for a long time.
Many athletes After the exercise is over, care is not taken to relax, resulting in local over-fatigue, resulting in injury from accumulated fatigue.
In ping-pong, almost every shot is inseparable from the action of turning the waist. The waist activity is dominated by large muscle groups. If the preparation activities are not sufficient, the inertia of the large
muscle groups has not been overcome, which may easily cause waist sports injuries.
- Be sure to prepare your waist before playing. Generally, you can move your waist for 2 to 5 minutes.
- Generally, local soft tissues or ligaments are slightly injured. To reduce or stop activities, do some massage, cupping, far-infrared irradiation, plasters, etc.; lumbar soft tissues or ligaments are torn, small joints are misaligned or lumbar intervertebral disc herniation, etc. Rest in bed.
With knuckles to massage the quadratus lumbar muscles With your fingers or knuckles, you can get into the quadratus lumborum muscle more precisely and deeper.
Knee joint injury and prevention:
A common cause of injury is that the knee joint is always in a semi-flexion position during the game, and the ligaments around the joint are in a state of tension and traction. Sudden over-drafting can easily cause sports injuries to the collateral ligaments on both sides of the knee joint.
In addition, knee joint injuries are related to the athlete’s style of play. In the cut-ball style of play, the lower limbs have a large range of motion, a large range, and a fast speed, which causes the knee joint to be overloaded and easily leads to injury.
Therefore, it is necessary to adjust the type of play according to personal circumstances, and strengthen the exercise of the knee joint to reduce the occurrence of injuries, such as standing piles, squatting, and squatting to strengthen the strength of the quadriceps; leg presses and splits to improve the hind thigh muscles Flexibility.
To prevent injury, some precautions should be taken when playing. First of all, be prepared for activities before training, including jogging, joint rotation, and stretching. Secondly, don’t exercise on one side when playing, always at an angle, always play forehand or backhand, otherwise, it will be unbalanced and muscle strain will easily occur.
In addition, half an hour is usually better for one session, but you should not rest when you are resting. Instead, you should take a short walk to relax your muscles and eliminate fatigue.
Sitting knee relaxation method:
Sit on the massage table, fix the painful area, or limit movement with your fingers, and then stretch the knee joint. For more severe cases, the full extension should be stopped to reduce the possibility of inflammation, which can be caused by pressure on the patella.
Shoulder joint injury and prevention Common causes of injury:
If the shoulder exercise load is too high or the movement is too strong, long-time spiking with the arm, excessive stretching of the shoulder muscles, and accidental injuries can easily cause damage to the biceps and long head muscles.
This is mainly due to the damage caused by repeated traction and friction with the ligaments when the shoulder joint is doing stretch, shoulder rotation, and vigorous activities beyond the normal range.
To prevent injury, some precautions should be taken when playing. First of all, be prepared for activities before training, including jogging, joint rotation, and stretching.
Secondly, don’t exercise on one side when playing, always at an angle, always play forehand or backhand, otherwise, it will be unbalanced and muscle strain will easily occur.
In addition, half an hour is usually better for one session, but you should not rest when you are resting. Instead, take a short walk to relax your muscles and eliminate fatigue.
Supine massage shoulder blade with your fingers
Use fingers or knuckles for physical therapy and manipulate his arms to swing the muscles on the side of the body to a stretched state. If this area is too tight or sensitive, you can lower your arms appropriately to soften the muscle tissue and make this area easier to enter.