Antigone In fact, the core logic is very simple, which is to "understand your own bottom line first, and then leave enough redundancy for the entire exercise process." More than 90% of the injuries encountered by ordinary athletes are not extreme accidents, but are all minor problems caused by underestimating risks and overestimating one's own abilities.
In the running group I led two years ago, there was a young man who had just graduated. His physical endurance was pretty good. He started training for a half-marathon just two months after joining the race. He found it troublesome to warm up before running and started running without stretching. He always laughed at us old people for being "too pretentious in being fully armed." As a result, after running 12 kilometers for the fourth time, his iliotibial band hurt so much that he couldn't move his legs. He went to the hospital to find out that it was a strain, and it took him two months to slowly resume jogging.
When it comes to equipment protection, there are actually two completely opposite opinions in the circle. Many veterans who have practiced strength training for five or six years do not like to wear waist protectors and wrist protectors at all. They say that long-term reliance on protective gear will not give enough stimulation to the small muscles around the joints, but will make them more susceptible to injury when not wearing protective gear. There is an older brother next to me who can usually pull 180 kilograms with a waist protector. The last time I washed the waist protector and did not wear it, he lost his waist after pulling 140 kilograms. However, the advice given by the team doctor is different. It is said that if a novice has not understood the movement pattern and has insufficient muscle control, wearing suitable protective gear can reduce the risk of acute sprain by at least 60%. There is actually nothing wrong with either statement, it just depends on what stage you are at.
There are still many people who always equate "prevention" with preparation before playing. In fact, relaxation after exercise and daily improvement of basic skills are also very important. For example, the office worker I met at the gym last week played badminton on the weekend and played hard for two hours, sitting down during the interval. I was scrolling through my cell phone while packing my bags and then left. The next day, my arms hurt so much that I couldn’t lift them. I thought it was because of the wind. In fact, I didn’t activate the small muscles of the rotator cuff and ankle before playing, and I didn’t relax the tight chest muscles and forearms after playing. Over time, it’s not only easy to get tennis elbow, but also sprained feet. To put it bluntly, exercising is like driving an old car at high speeds. You don’t check the tire pressure or warm up the car before you hit the road. When you start driving, you slam on the accelerator. When you get there, you just turn off the engine and pull out the key. You are lucky if nothing goes wrong.
I also encountered pitfalls when practicing deadlifts two years ago. By the fourth set, I felt my waist was a little tight. I gritted my teeth and tried to achieve a personal best, but my waist slipped as soon as I pulled up the bar. It took me almost three months of rest to recover. Really, if you feel pain in your joints and weak muscles during exercise, don't believe in the chicken soup of "just hold on a little longer and you'll win." Stopping and adjusting is 10,000 times more reliable than pushing hard.
