What is not included in the sports injury prevention principles

The principles of sports injury prevention do not include "continue training despite minor pain", "completely stationary and avoid activities" and "copying other people's warm-up plans", which are often misunderstood by the public as correct practices.

I have been working as a training partner in a running group for almost five years, and I have seen too many people fall into these pitfalls. The one that impressed me most was a young man who had just started running for 3 months last year. When he ran long distances, the outside of his knees had started to develop acidity. I heard someone say, "It's normal to have some pain during exercise, just practice and it will be fine." He still managed to finish a half marathon, Iliotibial Band Syndrome was directly diagnosed, and it took me two months to slowly resume jogging. In fact, in the true injury prevention principle, the first important thing is to sense body signals. If there is persistent stabbing pain, soreness, and swelling, it is right to stop as soon as possible. There is no reason for you to force yourself to carry a small pain.

Many people go to the other extreme and think, "I will definitely not get hurt if I don't move." I used to have a friend who works in design. His shoulders and neck are stiff all year round. He is afraid that his neck will hit him when he moves. He doesn't even dare to jog. As a result, he directly strained his shoulder and neck muscles when he helped a colleague move a monitor. In fact, the weaker the muscle strength and the worse the stability of the joints, the more likely it is to be injured. Complete stillness is not within the scope of the prevention principle. Instead, gradual strength training is the core of injury prevention.

When it comes to this, some people may say, then it is right for me to follow the warm-up plan of professional athletes, right? Not really. I met a girl who likes to play volleyball a while ago. She followed the pre-match warm-up video of professional athletes on the Internet and made large shoulder circles. The strength of the rotator cuff of ordinary people is not that high at all. She tore her rotator cuff after doing two sets, and it was so painful that she couldn't lift her arm for less than half a month. The warm-up and strength training programs of professional athletes are customized according to their physical conditions. If ordinary people just copy them, they may easily injure themselves.

In fact, to put it bluntly, sports injury prevention is like customized maintenance for your body. You can't just drive it regardless of the abnormal noise, or simply park it in the garage and let it rust, let alone apply the maintenance list of a sports car to a family car. By the way, the industry has not yet fully reached a consensus on whether to do long-term static stretching before a game. Old-school physical coaches believe that stretching ligaments before a game can reduce the risk of strain. On the contrary, recent sports medicine research shows that static stretching for more than 30 seconds before a game will reduce muscle explosion. Exerting force will make you more likely to get injured. Ordinary enthusiasts don’t have to worry about who to listen to. As long as you feel your body is stretched and not tight after completing the preparatory activities before exercise, and there is no discomfort after exercise, then there is no problem. Originally, the precautionary principle does not have any black and white standards.

To put it bluntly, most of us ordinary people exercise for the purpose of sweating and staying healthy. Don’t regard those heretical opinions as serious prevention principles. It is more reliable than anything else to adjust in time when the body gives a signal.