How to prevent and treat shoulder joint injury? Shoulder joint injury is a common sports injury in bodybuilding training. If not taken seriously, timely treatment, will seriously affect the training, and even affect daily life.
The shoulder joint is composed of glenoid and humeral head of the scapula. The size of the articular surface varies greatly. The articular capsule is weak and loose. There are about three ligaments and tendons connecting it. The deltoid muscle is wrapped in the three sides of the acromion. Shoulder injury refers to the above muscle groups and ligaments, tendons and other soft tissue strain, sprain, inflammation and so on. Shoulder joint is the main activity center of the developed upper body and upper limb muscles. Training pectoralis major, latissimus dorsi, triceps brachii and so on are inseparable from the activity and force of shoulder joint. Therefore, inadequate preparation, inaccurate movements, excessive range of movements, excessive training, excessive force and so on are easy to lead to shoulder soft tissue injury.
Minor injuries to the shoulder joint are not difficult to treat. The problem is that soft tissue injury is not as obvious as joint dislocation, so it requires conscious' feeling 'of shoulder reaction at any time during training. Once there is pain and other adverse feelings, it should be noted or immediately stop training. Then take the necessary protective measures or treatment.
Ice therapy. Wrap the broken ice with ice or paper bag and massage the injured part for 15-20 minutes 3-5 times a day. It can reduce fever, analgesia and swelling. It can be cured within a week.
Gentle massage, static stretching and ultrasonic massage. Ultrasonic Massager Massage has a significant effect on detumescence, elimination of adhesion and calcium deposition, alleviation of muscle spasm and stiffness, and improvement of microcirculation. Generally 2-3 times a week.
Rest, including active rest. Active rest is not a kind of weight-bearing exercise such as neck push back and prone push, but a kind of 'stretching exercise', that is, hand stick to the wall, fingers separate naturally, climb up to the highest point. Do it over and over again. Do it alternately with one hand or with both hands at the same time. Practice has proved that this is a simple and effective recovery method.
Medication, external application, acupuncture. If the shoulder joint has serious tear, strain, dislocation, or no obvious improvement after more than two weeks of treatment, the patient should go to the hospital for diagnosis and treatment immediately.
Although shoulder joint injury is common in bodybuilding teaching and training, it is not inevitable. The prevention methods are as follows:
Make full preparations. 5-6 minutes of whole body activities, such as running, unarmed exercise, targeted special exercises: do a few activities of upper body and upper limb dumbbell exercises (such as chest expansion, lateral flat lift, shoulder joint circling, etc.), or use light equipment to do 2-3 groups of horizontal push, arm bending and other exercises, so that the muscles, ligaments and other tissues to achieve a certain 'heat', so that the operation of the joint is flexible. Some people think of stretching as a preparatory activity, but it doesn't work. Because it can't effectively 'heat' the body, it should be used in combination with other activities, or after preparing for activities, in order to achieve the goal.
The range of action should not be too large. As we all know, too much squat is easy to cause knee injury. In the same way, the shoulder joint movement range is too large, too much force, will also make the tissue around the joint injury. For example, when doing supine flying birds, the arm should not be lower than the trunk: in order to reduce the pressure and tension of the shoulder, the shoulder should not be 'locked' when pushing up, the shoulder should not be stretched forward when bending the elbow, and the contraction of pectoralis major and latissimus dorsi should be used as far as possible to complete the action.
Don't over train. In bodybuilding training, the shoulder joint is forced frequently and loaded heavily, so the training arrangement should be reasonable. For example, after the pectoralis major and latissimus dorsi are trained, it is not suitable to train the shoulder with greater intensity; when training deltoid, the bearing capacity of the shoulder should be considered to avoid the overload of local muscles and joints.
All round development. It is necessary to formulate scientific training plan and strictly implement it, so as to make the muscles of all parts of the body develop in a balanced way. This is not only the requirement of bodybuilding, but also an effective guarantee to prevent sports injury.
After reading the above content, you should have some understanding of how to prevent and treat shoulder joint injury. Today we will introduce how to prevent and treat shoulder joint injury. More topics about joint injury prevention and treatment will be introduced in the following articles. Welcome to check. I wish you good health!