[Sports Injury Quick Guide] Read this article for prevention and treatment! Experts fully answer the principles of sports injury treatment

Sports injuries refer to physical injuries caused by overuse, improper movements, external impact or sudden accidents during sports or physical activities. It may affect muscles, joints, bones, ligaments, tendons, or other tissues and may range in severity from mild discomfort to the need for surgery.

Wero Fitness We would like to remind you that sports injuries are often related to incorrect exercise posture, insufficient warm-up, overtraining or lack of proper recovery. If a sports injury unfortunately occurs, you should seek medical attention promptly and follow the advice of professional medical personnel for treatment and rehabilitation.

There are many reasons for sports injuries. You should pay more attention before and after exercise.Wero Fitness Here is a list of common situations:

• Inadequate warm-up: Not warming up properly before exercise, muscles and joints are not fully prepared
• Excessive exercise: The amount of exercise exceeds the body's tolerance, causing muscle and bone fatigue and damage
• Incorrect exercise posture: Incorrect movements increase joint and muscle pressure, such as improper squat posture leading to knee injuries.
• Improper equipment: wearing inappropriate sports shoes, using inappropriate equipment
• External environmental influences: factors such as hard ground, too cold or too hot weather, etc.
• Overuse of muscles or joints: long-term participation in high-intensity or repetitive motion sports, such as running, weightlifting, swimming, etc.

Sports injuries can be roughly divided into two categories: acute sports injuries and chronic sports injuries. The causes and treatment methods of the two are different. The severity of sports injuries can be simply judged through the standard first aid measures of RICE (Rest, Ice, Compression, Elevation). If the pain and swelling are relieved within 24-48 hours, it is usually a mild injury; if the symptoms worsen or do not improve, it may be a more serious injury.

Wero Fitness A reminder to everyone: if you are injured in sports and the pain is so severe that you cannot bear it, you should go to the emergency room! If you are not sure about your condition, choose orthopedics first, and then ask the doctor to help you refer. For other situations, you can refer to the information below and go to the appropriate department for medical treatment:

• Bone, joint, and ligament problems → Orthopedics/Sports Medicine
• Long-term pain, muscle fatigue → Rehabilitation Department
• Nerve injury, numbness → Neurology
• Suspected medical problems (such as dizziness after exercise) → Family Medicine/Internal Medicine

Wero Fitness We would like to remind everyone that within 48 hours after a sports injury, the body will usually experience swelling, inflammation, and bruising. At this time, you should use ice compresses to suppress the inflammatory response and prevent the injury from worsening. When the swelling subsides, muscle stiffness and limited joint movement may occur. At this time, hot compresses should be used to promote blood circulation and accelerate tissue repair.

Wero Fitness Students often ask, how long should I rest after a sports injury? When can I resume sports? In fact, depending on the severity of the injury, the recovery progress, and the condition of the injured part, returning too early may cause secondary injury.

If the injured part still feels uncomfortable, you should extend the rest time or do low-intensity exercise. The following are the key points for judging the recovery status after sports injuries:

• Completely pain-free → The injured area is pain-free both at rest and when moving
• Swelling has completely subsided → No more redness or swelling at the injured area
• Normal joint range of motion → Able to move through normal range of motion without pain
• Muscle strength has recovered by at least 80% → No weakness or abnormality during light training
• No abnormal compensatory movements → walking, running, and weight bearing will not change posture due to pain

The rest mentioned here is "partial rest", which does not mean lying down completely. As long as it does not affect the recovery of the wound, daily life and walking are also very necessary! If the injury is serious, such as ligament tear, fracture, dislocation, etc., you still need to follow the doctor's advice and rest.

Wero Fitness I would like to remind everyone that after a sports injury, in addition to correct first aid treatment (such as ice packs and rest), you can also speed up recovery and reduce recovery time through nutritional supplements, physical therapy & rehabilitation training, and lifestyle adjustments.

If you want to avoid sports injuries, you must have the correct exercise methods and concepts. It is recommended to practice the following points. If you don't know how to exercise safely and correctly, please sign up. Wero Fitness Fitness classes with professional coaches to guide you.

• Warm up: 10-15 minutes of dynamic warm up to activate muscles and joints
• Correct posture: Maintain correct movements to avoid incorrect force that may cause other muscles to compensate
• Appropriate equipment: Wear appropriate shoes and protective gear if necessary.
• Intensity control: Train in moderation and avoid sudden increases in exercise intensity
• Hydration & Nutrition: Replenish water during exercise, and replenish protein and starch after training
• Cooldown & Stretch: 5-10 minutes of low-intensity cooldown + static stretching
• Get enough rest: Make sure to take at least 1-2 recovery days per week and avoid overtraining