Record of sports injury prevention and first aid training content

The prevention side gives priority to adjusting the action mode rather than blindly increasing the amount. The first aid side first determines the severity of the injury before moving the injured area. The recovery period needs to take into account both functional recovery and secondary injury prevention. There is no universal treatment formula that applies to all sports scenarios.

This training was organized by our city's amateur basketball league in conjunction with the city's physical education department. The two speakers were quite interesting - one was Dr. Chen, who has done clinical research on sports injuries for 15 years in the physical education department. He is a typical academic, holding statistics on injuries among local amateur sports enthusiasts in the past three years.； The other is Akai, who has played amateur basketball for 12 years and later switched to sports for rehabilitation. His old injuries are a living example, and all he talks about is practical experience gained from playing on the field and in the gym. The two people's opinions collide from time to time, which is much more useful than the kind of training that is all theoretical.

At the beginning, Dr. Chen took as an example last week Xiao Zhou's deadlift from our team. The video of Xiao Zhou's movements was played on the projector. When he squatted to the bottom, his pelvis was obviously turned forward, and his core was loose throughout the whole process. “Among the more than 1,200 valid samples I collected last month, 82% of chronic sports injuries were not caused by a single fall due to weight overload, but were caused by repeated incorrect movements hundreds of times. ”As soon as he finished saying this, a young man practicing powerlifting raised his hand to retort, saying that everyone in their circle believed in "heavy weight natural correction movements" and that light weight exercises were useless. Akai immediately became happy and took out his mobile phone to show us the film of a patient he had received before. The 22-year-old young man practiced blindly without anyone. He hit 180 kilograms in deadlift, and lay down with a protruding waist for three months. "This is not wrong. Professional teams can play like this when there are coaches watching and team doctors following them at all times. You are an amateur and there is no one around to watch your movements during practice. Playing like this is just a gamble on your luck and whether you will get hurt." ”There is no firm conclusion, everyone can find a suitable method according to their own situation.

The controversy is even greater when it comes to first aid treatment. Akai directly took out the first-aid kit that he usually brings with him in games, and showed us how to deal with the sprained foot of the team defender during the last city league: first, he helped the defender to sit on the sidelines without letting the foot touch the ground, took out a cardboard and an elastic band to fix it, and then directly called a car to the hospital to take a film. “How do you know if there are avulsion fractures on the field court? If you move it wrong and it turns out to be a sprained ligament, it turns into a fracture and requires surgery. Who can bear the responsibility? ”Dr. Chen added at this time that the academic circle now actually recommends the POLICE principle, which no longer requires complete immobilization. Mild sprains without fractures can recover faster if they bear appropriate light weight. The two of them did not argue, and finally gave a judgment standard that everyone can use: If there is a professional team doctor around you who can do an ultrasound on the spot to judge the injury, just press POLICE. ； If an ordinary enthusiast is injured while running on a field or in a park, it is safest not to think too much about anything but to fix it first, do not move it, and then take a photo to rule out the fracture.

There was an episode that left a particularly deep impression on me. A sister who ran a marathon asked why her Achilles tendon hurt every time she finished running, and even applying a plaster didn't help. Dr. Chen directly asked her to take off her shoes and stand on the ground for two steps, only to find that the racing running shoes she bought were one size smaller than her feet. Every time she ran, her toes curled up, and her landing force was wrong. “Not all pain is caused by insufficient strength, or you may have chosen the wrong equipment. ”Someone also asked whether you can rub a sprain. Dr. Chen said that after 48 hours of mild sprain, you can gently rub it to promote blood circulation. Akai directly said, "Just remember not to rub the ball on the field. I have seen too many people rub it on the spot and it will become swollen into pig's trotters. There is really no need to take this risk."

Before, I always thought that all the knowledge about sports injuries could be found on the Internet. After listening to it, I discovered that many of the "standard answers" mentioned online have applicable scenarios and cannot be applied mechanically. At the end of the game, the organizer gave everyone a portable first aid kit and an injury treatment checklist for different scenarios. I stuffed it directly into my golf bag. To be honest, I never took the pain in my left knee seriously before after playing. After hearing this, I realized that I always bear weight on my left leg first when landing. If this takes another half a year, I might have to undergo surgery like Akai said, which is not worth it.