Briefly describe the principles of sports injury prevention

Identifying individual sports risks in advance, matching exercise loads that are suitable for one's own abilities, and completing recovery and replacement throughout the exercise cycle can cover the injury avoidance needs of more than 90% of the general sports population.

Last week, the studio just picked up a girl born after 2000. After three days of hip and leg training with Pamela, her patella joints hurt so much that she had to struggle to go up and down the stairs. After checking for a long time, she thought her movements were not standard. In fact, after the evaluation, she discovered that she has been sitting in the office for a long time, and her quadriceps muscle tension is 30% higher than that of ordinary people. She also practiced a squat package with continuous jumps, and even just shook her legs casually during the warm-up. In essence, she went straight to the intensity without any risk assessment. There are actually two different ideas in the rehabilitation circle on this topic: one is the "screening priority theory", which advocates that before ordinary people start to exercise regularly, it is best to conduct a comprehensive assessment of posture and motor function, and to adjust problems such as high and low shoulders, insufficient ankle joint mobility, and old injuries to a minimum before moving, eliminating the possibility of compensation at the root. ； The other school is the "light trial and error theory", which believes that ordinary people do not want to play games and do not need to spend thousands to do a full set of assessments. At the beginning, the intensity should be reduced to 70% of what they can easily complete. As soon as there is a stinging or awkward feeling of incorrect exertion, stop immediately. After practicing two or three times, you will naturally find out your boundaries. Both ideas are actually valid. If you have enough time and budget, choose the former, and if you want to get started, choose the latter. There is no difference.

Compared with risk prediction, what many people are more likely to fall into is load management. A runner I met two years ago is a typical example. He used to run a maximum of 5 kilometers. I heard someone said that "the best way to improve is to pile up the running volume." He increased the weekly running volume from 10 kilometers to 40 kilometers in half a month, which directly caused iliotibial band syndrome. He was lame for almost three months. In the strength training circle, it is often said that progressive overload is the golden rule. Many people believe that you must increase the weight and the number of sets every week, otherwise it will feel like your training is in vain. However, many coaches will tell you that the premise of gradual overload is that your condition is in place that day: If you stayed up until 2 o'clock the day before, or you just worked overtime for three days, then it is not too much to reduce the training load of the day by 30%. Don't force yourself to push the weight. I have suffered this loss myself. Last time I stayed up all night to work on a project, and the next day I went to deadlift without belief. I usually hold a very stable 80kg, but my waist suddenly collapsed as soon as I reached halfway. I rested for almost a week before I recovered. I shed tears every time I talk about it.

Finally, there is the issue of recovery to fill the gap. Many people’s understanding of recovery is still at the level of “drinking a cup of protein powder after training”, but this is not the case. For example, if your thighs are as hard as rocks the next day after doing leg training, and you have to carry on running for five kilometers, it would be more effective to roll with a foam roller for 10 minutes and do two sets of hip flexor stretches. There is also quite a controversy over the use of protective gear. Some people think that wearing protective gear will make muscles dependent, so they should wear it if they can't wear it. Others think that for novices or people with old injuries, wearing protective gear can give the joints an extra layer of support and reduce unnecessary compensation. In fact, there is no need to argue about this matter. For example, if you have sprained your foot before, wearing an ankle brace when playing badminton is better than taking half a month off for another sprained foot, right?

In fact, after all, there is no 100% way to avoid sports injuries. After all, even top professional athletes are inevitably troubled by injuries. Ordinary people exercise for good health and happiness. Don't continue to practice despite the discomfort just for the sake of the mileage posted on your friends and the weight you hit in the gym. You will really injure yourself and end up losing more than you gain.