What are the principles of sports injury prevention?

The core principle of sports injury prevention is essentially "not to break through the body's current load limit, while leaving enough room for the body to adapt." All the specific operating methods you can find are essentially extended around this core.

When I was leading a community running group two years ago, I met a young man who had just graduated. He rarely exercised. When he came up, he ran 10-kilometer intervals with the senior team members. The pace was still the same as others. He ran fine that day, but the next day his knees were so swollen that he couldn't even go down the stairs. He went to the hospital to check for patellar joint wear. This is a typical example of not knowing his load limit at all and hitting the injury threshold. In fact, there is a slight difference in the boundaries of prevention in the industry. One group believes that "no immediate pain during exercise equals safety", while the other group believes that even if there is no immediate pain reaction, long-term excessive accumulation of small loads will cause chronic strain - just like many people who suddenly followed the trend of aerobics last year. They felt warm and comfortable while jumping, but instead suffered Achilles tendonitis and meniscus injury after jumping for half a month. This is the result of hidden load accumulation.

When it comes to daily exercise, there is no need to memorize a bunch of rigid guidelines. It is enough to develop a small habit of "checking your physical condition before exercise." For example, if your waist is stiff after staying up late today or sitting in the office all day, don't rush into the original heavy strength training. If you switch to 40 minutes of brisk walking or foam roller relaxation, it does not count as paddling. There is no need to compete with the plan or other people's athletic performance. Many people's understanding of injury prevention is still at the level of "wearing protective gear and doing warm-ups". In fact, the priority of movement patterns is higher than any protective gear. I saw a young man in the gym last week. He was wearing a full set of knee pads and waist pads. When he did a deadlift, his waist was arched like a bent shrimp. He just lifted 1 When the 80kg bar is pulled to the knees, my waist collapses, and I can't even stand up even if I hold my waist - the protective gear is essentially a cushion at the bottom of the pocket. The shearing force exerted on the joints and muscles by your twisting movements, no matter how thick the protective gear is, can't stop it. It's like if you wear a body armor and hit the tip of a knife, you will still be injured if you should.

Speaking of warm-up, there has been a point of controversy among many people in the past two years. Some people say that you must do static stretching before exercise to open the joints to prevent strain. There is also new research saying that doing static stretching before exercise will reduce the explosive power of the muscles and make them more prone to injury. In fact, there is no need to worry. If you practice yoga, rhythmic gymnastics and other sports that require high flexibility, put static stretching at the end of the warm-up, and just hold each movement for twenty or thirty seconds.； If you are practicing sports that require explosive power such as weightlifting and sprinting, just switch to dynamic activation movements such as high leg raises and side lunges during the warm-up. Just adapt it to your own sports. There is no absolute standard answer.

90% of the enthusiasts I have come into contact with who have suffered sports injuries are not unlucky and have accidents. They are either too eager to push the weight and speed, or are too lazy to spend an extra two minutes adjusting their movements. To put it bluntly, there are really no too mysterious principles when it comes to preventing injuries. You should listen to your body's signals more and don't always follow them. It is better than the rules given by experts.