Sports Injury Prevention and Rehabilitation Wisdom Tree Answers

1. The latest treatment principle for acute closed soft tissue injuries within 24-72 hours is POLICE (protection, appropriate weight-bearing, ice, compression, and elevation). Don’t choose the old version of RICE. This is the most frequent error pit; 2. The core of sports injury prevention is not to wear protective gear, but "movement pattern correction + basic muscle balance + load progression". This logic is not wrong in the short-answer question set for prevention; 3. The first principle of rehabilitation for chronic strain injuries (such as tennis elbow and patellar tendonitis) is to adjust the load rather than complete immobilization. This is the scoring point of most case analysis questions. The remaining detailed test points are essentially an extension of these three core logics, and there is no need to memorize them by rote.

I have been working in a college sports rehabilitation room for almost two years. I have helped teachers lead offline practical classes for this course. I have also seen many students prepare for exams. Many people studied the question bank until early in the morning. As a result, they were confused as soon as they got to the case questions. To put it bluntly, they did not apply the knowledge points to actual scenarios. Take the question "How should college students deal with sprained ankles after playing basketball?" on the Wisdom Tree test. Many people write "ice application for 24 hours and complete immobilization" as soon as it comes up. In fact, when marking the test, you add "First check the risk of fractures and dislocations (whether you can bear weight, whether there are any (Severe tenderness, joint deformity), rule out serious injuries and then treat according to the POLICE principle." You can get 2 more points directly. This is also the first thing we do when we receive a diagnosis. You can't just come in and apply ice to someone who has a fracture, right?

Oh, by the way, if you encounter an open essay question, you can write down the processing ideas of different schools. In fact, you will get a higher score than just writing standard answers. For example, when considering the rehabilitation program for chronic rotator cuff injuries, most Western sports rehabilitation systems prioritize glenohumeral joint stability training, combined with eccentric contraction exercises of the rotator cuff muscles. Teachers in the field of orthopedics in China sometimes perform joint mobilization and acupuncture to loosen adhesions, and then follow up with strength training. Both programs are effective as long as they are adapted to the patient's degree of injury and living habits. If both programs are written, the teacher will only think that you really understand, not just endorse them.

Don’t believe it, I met a girl who has been working out for three years. She suffered from patellar tendonitis for two months. According to what was said on the Internet, squatting every day did not improve her. When she came to our room, we first adjusted her foot pronation problem during running, and combined it with small-weight eccentric squat exercises. After three weeks, she ran 5 kilometers normally. I wrote this case in the final essay question at the time, and she got full marks. To be honest, this course is not meant to test whether you are familiar with the concepts, but whether you can use them. If you really understand the principles, you can get high scores even without memorizing the question bank.

There is another common test question pitfall that I want to mention. When answering the questions, many people think that "adequate warm-up can avoid sports injuries." This statement is wrong. The accurate statement is "adequate warm-up can reduce the risk of injury." After all, no matter how fully you warm up, use three times your body weight for deadlifts, and haven't even practiced 10 kilometers before running a marathon, you will still get injured. Many people still get it wrong after answering the question three or four times.

If you just want to pass the class, it is basically enough to memorize the three core points mentioned at the beginning and then study two sets of real questions from previous years. But if you really want to apply this knowledge to your daily exercise, it is better to go to playgrounds and gyms more often and see what happens to runners who still have pain with knee pads and fitness enthusiasts who have shoulder pain while doing bench presses. This is much more useful than memorizing ten pages of knowledge points. When I was preparing for this course, I didn't study many questions, so I mapped the dozens of injury cases I usually received into the knowledge points. In the end, I scored 96 points, which was higher than many students who studied the question bank for a week. To put it bluntly, the essence of this course is to teach you how to exercise well without getting injured. It is not to test your ability to memorize. If you understand this, you will not have any problems whether it is an exam or practical use.