What are the principles of sports injury prevention

In fact, to put it bluntly, there is only one core principle - always perform movements within the boundaries of your current athletic ability. All the requirements such as warm-up, protective gear, and movement standards that we often talk about are all to keep the boundaries stable and prevent you from taking risks that exceed your abilities.

A young man I coached in the past who was new to CrossFit saw that others were looking good at turning 20kg kettlebells. He did not train his core and wrist strength before he did it. He twisted his wrist joint the third time he turned it over, and it took him two months before he dared to touch the equipment again.

Nowadays, sports circles often argue over whether to do static stretching during warm-up. One group says that static stretching before exercise will reduce muscle explosive power, which makes it easier to get injured in explosive sports such as basketball and sprinting. The other group says that people with poor flexibility do not increase the range of joint mobility and squat. The legs can stretch the hamstring muscles. I never give unified standards to my students when I teach students. Usually, if you have an old rotator cuff injury, you should do 3 more sets of shoulder external rotation activation before playing badminton. For runners with collapsed arches, step on the fascial ball for two minutes to relax the soles of the feet during the warm-up. It is much more effective than jumping for 10 minutes following the general warm-up exercises on the Internet.

The most easily ignored point is that you should not bear the warning signs of your body. Sometimes after running for 3 kilometers, you suddenly feel tightness on the outside of your knees, or you feel pain in your shoulder joints after the 4th set. "It's over." This kind of occasional hard carrying may be fine once or twice, but if it accumulates too much, it will cause fatigue damage, just like you know that a small nail has been stuck in the tire but you still insist on driving at high speed. It originally costs dozens of dollars to repair the tire, but in the end, the tire may burst and cause a big problem.

Oh, by the way, don’t be superstitious about the saying that “absolutely standard movements will prevent injuries.” Everyone’s joint mobility and muscle exertion habits are naturally different. Others can squat until their thighs are parallel to the ground, but your hip flexibility is not enough to squat hard, and you will bend over to compensate for the injury to your waist. The movement pattern that suits you is much more important than copying the standard movements of professional athletes. As for the protective gear, it is a complete aid. Don't think that wearing expensive knee and wrist braces is just a fool's errand. If your movements are really crooked, no matter how good the protective gear is, it can't withstand the stress of repeated mistakes.