Basic tips for sports injury prevention are

The core of sports injury prevention has never been to copy the "10-step warm-up" and "complete set of protective equipment" strategies online. The essence is Dynamic risk management and control based on the boundaries of one's own athletic ability ——To put it bluntly, you must first know how much you weigh, and then adjust it at any time according to the condition and sports scene of the day. This is more useful than any standardized tutorial.

I joined a community running group two years ago. In order to prepare for his first half-marathon, an older brother followed a popular tutorial and did a full 20-minute dynamic warm-up every day for half a month in advance. The complete set of knee pads, compression socks, and muscle effect tape were clearly arranged. As a result, when he ran 18 kilometers, he was in so much pain that he could not stand on the ground. He went to the hospital and was diagnosed with iliotibial band syndrome. After a review, I found out that he usually drives all the way to and from get off work, and had to take a breath twice even to climb the third floor. The longest he ran in a single trip before was only 5 kilometers. He suddenly increased the distance to 18 kilometers in half a month. Not to mention warming up for 20 minutes, even if he warmed up for an hour, his muscle endurance could not keep up, and his joints still had to be worn out.

Nowadays, there are two factions in the sports circle who are arguing fiercely: the strength faction believes that "as long as there is enough muscle mass, any injury can be prevented", while the stretching faction believes that "flexibility is the core, and stiff muscles will definitely lead to injuries." In fact, there is nothing wrong with what both sides said, but they are too absolute. I worked as a volunteer in the rehabilitation center of the provincial team for two months, and I saw many powerlifting masters whose muscles were as strong as rocks. Is it because I didn't pay attention to flexibility all year round, and my knees buckled in during squats, causing patellar chondromalacia? I have also seen teachers who have been practicing yoga for five or six years. When their flexibility is fully stretched, they can easily push their feet to the back of their heads. If they lose their lower back, they will still lose their waist. Flexibility without strength is like a castle in the air, and strength without flexibility is like a hard iron rod. It is easy to break with a slight bend. The relationship between the two is not either/or.

Many people are also superstitious about the "standard movement theory" and think that as long as they follow the coach's instructions, they will definitely not get hurt. I have been playing badminton for almost 7 years. I used to learn loft ball from a coach who retired from the professional team. According to the standard movements, the arm should be raised close to the ear and the racket should be completely straight. I practiced for half a month and my shoulder hurt so hard that I even had to put on clothes. When I went to get an MRI, I found out that it was a subacromial impact. Later, the rehabilitation doctor told me that my acromion curvature was naturally steeper than that of ordinary people, so I was not suitable for lifting it so high. If I lowered my arm swing angle by 15 degrees, although the ball speed would be 10% slower, it would prevent the bones from grinding into the soft tissue. You see, standard movements are a reference for most ordinary people, not a tailor-made template for you. If you follow them rigidly, problems may arise.

There is another pitfall that everyone often steps into: treating protective gear as a "gold medal to avoid death." I met a high school student in the gym last week. He wore a professional ankle brace that cost thousands of dollars. He started playing high-intensity competition with others. When he landed, he stepped on someone else's foot and suffered an avulsion fracture. Protective gear is essentially a guarantee. It is meant to block you if you make a small mistake if your movements are similar and your ability is sufficient. It does not give you false confidence. If you jump and land with your feet bent at 90 degrees, no amount of protective gear can withstand it.

Before I exercise, I never stick to a warm-up routine. I first check my status that day: did I stay up until 2 o'clock the day before? Then I won’t hit any heavy weights today. I’ll go to the swimming pool and swim 1,000 meters at most to stay healthy. ； Is the ground slippery due to rain today? Then when playing badminton, you don’t just jump-scare casually. It’s nice to play a few more flat blocks. ； If you feel a slight soreness in your knees after just a few moves, pack your things and go home. Don't insist on "beating for another half an hour and then leave." If you are really injured and lie down for half a month, no amount of exercise can make up for it.

In fact, after all, there is no one-size-fits-all technique for preventing injuries. Your own physical experience is always more accurate than what any tutorial or expert says. Don't compare pace, weight, or standard movements with others. Exercise is for fun, not for the sake of competing with others to find trouble, right?