The principles and methods of sports injury prevention are

The core principles of sports injury prevention can be summarized into three categories: "adaptation to individual status, pre-risk screening, and hierarchical dynamic adjustment." The core method is personalized intervention around the entire exercise process. There is no unified plan that applies to everyone.

To be honest, I have been in gyms and amateur arenas in the past few years, and I have talked a lot with the provincial team’s rehabilitation therapists. I have seen too many injuries that could have been completely avoided. Nine times out of ten, I have made the mistake of "taking other people's templates and applying them to myself." Last week, I met a mother who had just given birth to a baby six months ago. She said that after practicing Pamela's high-impact exercises for three days with a colleague, her knees were so painful that she was shaking even when walking down the stairs. I tested her lower rectus abdominis and separated two fingers. She couldn't bear the force at all in her core. When she jumped, the whole weight was on her knees. It was strange that she didn't feel any pain. She was quite aggrieved and said, "My colleague weighs the same as me, and even after two months of jumping he is fine." You see, this is because you have not understood the most basic principle of "adapting to individual conditions." Others have a stable core and a straight line of lower limbs, but you have just given birth to a loose core and may even have pelvic floor muscle problems. If you copy other people's work, won't you get injured?

Speaking of this, I have to mention something that is quite controversial on the Internet right now: Do ordinary people need to do functional screening before exercising? One group of bloggers said that it is purely an IQ tax, and if you can do it, you don’t need to spend the unjust money. ； The other group says that a full FMS screening must be done, otherwise you will be injured if you move. In fact, both of these statements are a bit extreme. I specifically asked the doctors in the rehabilitation department of a tertiary hospital, and they said this: If you have backache due to long periods of sitting, recurring pain from old injuries, or have suffered moderate or above injuries during sports before, you can just spend a few dozen yuan to get a rehabilitation department number for a basic assessment, and you can’t afford to spend hundreds of dollars for a full set of commercial screenings. ； If you don't feel any discomfort at ordinary times and just take a walk or dance a slow-paced square dance, there is really no need to go for a check-up. Just pay attention to how you feel.

Oh, by the way, when it comes to preparation before exercise, the first thing many people think of is stretching, right? There was a popular "conclusive conclusion" two years ago, saying that you should never do static stretching before exercise, as it will lose strength and affect performance. I was convinced when I was practicing deadlifts before. However, one time during winter training, my hamstring muscles that were not tight before were stretched, and when I reached 100 kilograms, I couldn't help bending over to compensate, so I had to apply plaster on my waist for a week. Later, after reading the latest clinical research, I learned that as long as a single set of static stretching does not exceed 30 seconds, the impact on maximum strength is almost negligible. If your muscles are tense, stretching for 20 seconds in advance can avoid movement deformation and injury. Is there anything absolute "can't do"? My friend who is a rehabilitation practitioner also said that if you are exercising outdoors in the winter, it will be useful to put on a muscle patch after warm-up to provide support for easily injured joints, or to stretch for 10 minutes more than you do.

There is also the issue of speed, which is most easily ignored in sports. I used to have a doubles partner who sprained his foot while grabbing the net. He heard a noise and still held on for the entire game. It was originally just a slight soft tissue contusion, but the ligaments were torn. It took him half a year to touch the racket again. There are also two completely different opinions here: the coaches of professional teams teach athletes to "grit their teeth and push through the limits to achieve results." But we ordinary people exercise for health, and it is really not necessary to compete with the body. Pain is the most direct signal. No matter how much you have left in today's training plan, as long as there is tingling or weakness in exertion, stop immediately. Don't believe the nonsense that "pain means muscle growth", that is delayed onset muscle soreness, which is not the same thing as the pain of an injury.

Many people think that everything will be fine after training. In fact, recovery is the key to preventing injury. When I was preparing for the half-marathon last year, I ran an additional 10 kilometers in a week because of my brain. I found it too troublesome and did not roll the foam roller or relax. As a result, my peroneal muscles were so tight that I was limping when I walked. I rolled the roller for three days to no avail. In the end, I had to find a rehabilitation practitioner to do two shock waves before I recovered. Nowadays, many bloggers on the Internet advocate that you must drink protein powder and take various supplements after training, otherwise your training will be in vain. I asked my friends in the nutrition department that ordinary people train no more than 1.5 hours a day. They normally eat enough eggs, milk, and lean meat, and their protein intake is completely sufficient. There is no need to spend extra money on supplements. Unless you are preparing for a competition or achieving your muscle gain goal, then you can just supplement as needed.

In fact, in the final analysis, sports injury prevention is never a standard answer that needs to be memorized. If you pay more attention to your own body feelings, it will be more useful than reading ten "must-see injury prevention strategies". After all, we exercise for comfort and health, not to compare exercise volume or weight with others. There is no need to injure ourselves just for that vanity, right?