Which of the following statements about sports injury prevention principles is incorrect?

Let’s get straight to the point: The three most widely circulated erroneous statements about sports injury prevention principles in public perception are: First, the belief that “as long as you warm up fully before exercise, injuries will never occur.””； Second, it is advocated that "as long as you wear professional protective gear, you can ignore the requirements for standard movements” ； Third, it is proposed that “people who have been exercising for a long time have high muscle tolerance and do not need to take additional injury prevention actions.

To be honest, I went through the first pitfall when I was playing amateur badminton team competition a few years ago. I ran around the venue three times before the game, and did a warm-up of leg presses and shoulder rolls for almost ten minutes. I thought I was perfectly prepared, but before I came on the court, I was called by the referee to check the roster. It took me nearly twenty minutes to get on the court. When I hit the net with the third ball in the first game, my foot slipped and sprained my foot. I ended up swollen like a bun. Later, the team doctor told me that my warm-up was in vain - if the interval between full-body dynamic warm-up exceeds 15 minutes, the temperature of the muscles and joints will drop back to the resting state. Moreover, I did not do any special activation of small joints such as the ankle and wrist joints commonly used in badminton during the whole process. The court itself was a bit slippery, so the injury was not an accident at all. Oh, by the way, there are actually different research conclusions on the role of warm-up in the sports medicine community. Some scholars believe that the core role of dynamic warm-up is to increase nerve excitability, while others believe that it is to increase muscle viscosity and reduce the risk of strain. However, no matter which school of research, no one dares to say that warm-up can 100% prevent injuries. After all, exercise itself has uncontrollable unexpected factors, such as slippery venues and collisions with opponents' unconventional movements. These cannot be avoided by warming up alone.

When many people encounter this kind of uncontrollable situation, their first reaction is "I'll just wear protective gear." Then they fall into the pit of the second wrong statement. I have a friend who practices powerlifting. He has been doing squats and deadlifts for almost five years. Every time he lifts heavy weights, he wears two layers of knee sleeves and a waist protector. He always says that if he is full of equipment, he will not be injured. However, when he squatted 140kg last month, he did not pay attention to the knee buckle. On the spot, he heard the pain on the inside of the knee and could not stand up. He went to the hospital to check that the medial collateral ligament was partially torn. He still couldn't figure out how he could still get injured when wearing such thick knee sleeves. In fact, protective gear is essentially an "auxiliary buff", giving you extra support and reducing the degree of damage when your movements are deformed, but it cannot completely offset the joint pressure caused by wrong movements. There are still two factions in the fitness circle arguing about the uselessness of protective gear and the omnipotent theory of protective gear. One group says that wearing protective gear will make the core and joints dependent, while the other group says that not wearing protective gear means practicing in vain. In fact, both sides are a bit extreme - wear protective gear when you should, but don't treat protective gear as a gold medal to avoid death. Movement standards are always the first priority. This is the consensus of all sports rehabilitation practitioners.

The above two pitfalls are easy for novices to avoid, but veteran players who have been playing for more than three to five years are most likely to believe that "I have adapted to it after practicing for so long, so I don't need to take those fancy preventive measures." I know an older brother who has been running marathons for ten years. He can run a marathon PB of 3 hours and 20 minutes. He never stretches after every run, and he never exercises his core and gluteal muscles. He always says that he has run enough and his muscles have been worn out, so there is no way he can get injured. As a result, after running a half-marathon last month, the outside of my knee hurt so much that I couldn't even go down the stairs. I went to the rehabilitation department to check for iliotibial band syndrome. The doctor said that he had a long-term lack of gluteus medius muscle strength. Do you think he has high muscle tolerance? It's really high. I've been carrying the pain for almost two years without taking it seriously. I waited until the pain was so bad that I couldn't walk before I looked at it. Isn't this just dragging a small problem into a big injury?

Oh, by the way, there is an even more outrageous myth that many people occasionally believe, which is that "injuries are all due to bad luck." In fact, there are basically long-term accumulation of hidden dangers behind all acute injuries, but you just didn't discover it yourself.

In fact, when it comes to sports injury prevention, there has never been an absolutely correct standard answer, nor is there any myth that "you will never get injured if you do a few things." Those on the Internet who always list one, two, three, four or five absolute principles for you are basically gimmicks to earn traffic. Everyone's physical conditions, sports, and exercise habits are different, so there is no one-size-fits-all principle. Don't believe those erroneous statements. It's better to know your physical limits more clearly.