What does a sports injury prevention strategy include

In general, the core of sports injury prevention is the dynamic adaptation of one's own athletic ability, exercise environment, and exercise load. The practical level covers the entire link of pre-exercise preparation, in-exercise control, and post-exercise recovery. There is no rigid standard template. The most important thing is to adjust according to your own body signals.

Don’t think this is some empty theory. Last week, the running group I led just accepted a newbie. He followed the veteran team members and rushed 10 kilometers without even doing a 5-minute warm-up. On the same day, his patellar tendon hurt so much that he couldn’t go downstairs. It was a typical failure to prepare properly. When it comes to warm-up, there is still a little controversy in the industry. One group thinks that it is enough to do a dynamic warm-up and raise the body temperature. The other group believes that it must be activated with special parts. In fact, ordinary enthusiasts don’t have to worry about which group to stand on. For example, if you want to play badminton, move your rotator cuff and ankle joint more. If you want to practice strength, light the weight first to find the feeling of force. Whatever is comfortable is fine.

After talking about the preparation before playing, let’s talk about the details of movements that many people tend to overlook. Many people think that as long as they warm up enough, they will not be injured. In fact, wrong movement patterns are the culprit of chronic injuries. Take the most common running problem, for example, the feet buckle inward when landing, and the knees always go over the toes. These small problems may not be felt after running once or twice. After two or three months, patellar tendinitis and synovitis all come to your door. I know a veteran who has been working out for 3 years. He keeps doing deadlifts according to the weight chart and refuses to correct his bending problem. He was diagnosed with a mild lumbar disc herniation last week. Now he has to hold his waist slowly even to carry ten kilograms of rice, which is not worth the gain.

In addition to the movement itself, the control of load is the most common pitfall for ordinary enthusiasts. Whether it is running pace, running volume, or the weight of lifting irons, the industry generally recommends that the increase should not exceed last week's 10%. Of course, there are professional athletes who will exceed this ratio in order to improve their performance, but they have a complete team of team doctors and rehabilitators behind them. Ordinary people really should not imitate easily. Not long ago, in order to prepare for his first marathon, a young man ran an extra 2 kilometers every day for three weeks. In the end, he suffered a stress fracture in his tibia. He lay down for two months before getting off the ground. Not to mention running a horse, it took him a long time to even walk normally before he could recover.

Many people feel that the whole exercise is over as soon as they slump on the sofa after practice. In fact, if the recovery process is not followed, problems will still arise if there are too many hidden injuries. Stretching and relaxing with the foam roller after practice are all basic. If your muscles are so sore the next day that you can't even lift them, take the initiative to reduce the intensity of the day. Don't believe the nonsense that "pain means you have practiced well". Nowadays, academic circles have different views on this. Some people think that mild delayed-onset soreness is a normal manifestation of muscle growth. Some studies have pointed out that soreness for more than 72 hours means that the load has exceeded your body's ability to bear. If you practice hard, there will definitely be a problem.

To put it bluntly, there are really no fancy tricks to prevent sports injuries. Don’t compete with your body, and don’t blindly follow the trend in terms of difficulty and weight. All tricks will work.