Introduction of sports injury prevention and treatment topics

The core value introduced in the topic of prevention and treatment of sports injuries has never been as simple as teaching everyone how to deal with emergencies after injuries. Rather, it is to minimize the sports risks of the two groups of people who are "unafraid to move for fear of injury" and "not afraid of injury when moving blindly" from the four dimensions of sports cognition, movement patterns, emergency response, and closed-loop recovery. Ultimately, ordinary sports enthusiasts can also obtain professional sports safety solutions adapted to their own conditions.

Last week I met a young man who had just graduated from the running group. In order to meet the entry threshold for the Beijing Marathon, he did long-distance deadlifts for three weeks in a row, running up to 18 kilometers at a time. A week before the race, he was diagnosed with a stress fracture of his fibula and retired from the race in a wheelchair. When he met me, the first thing he asked was, "I also play ball a lot. How come I still get a fracture while running?" ”——This is the most typical cognitive blind spot. Many people think that because they have "good physical fitness" and "exercise regularly", they are naturally not related to sports injuries. They only find out when they are injured that they have not even done the most basic "dynamic warm-up before exercise and static stretching after exercise".

Speaking of which, I have been in the same trap before. When I was playing in an amateur basketball league in my early years, I stepped on a teammate's foot after grabbing a rebound. At that time, a group of people surrounded me and rubbed and sprayed me with Yunnan Baiyao. Some people dragged me and asked me to stand up and take two steps to "activate blood circulation." As a result, my ankle was swollen like dough that night. Mantou, I went to the hospital for a X-ray and found out that the anterior talofibular ligament was partially torn. The doctor said that if I had immobilized, iced, and elevated the affected limb immediately, I could have shortened the recovery period by at least one-third, and would not have had a habitual sprained foot problem later on. Rainy and cloudy days are more accurate than weather forecasts.

In fact, the controversy about injury prevention and treatment in the sports circle has never stopped. Hard-core fitness people believe that "all injuries are caused by insufficient muscle strength. If you train strong enough, you will not be injured." This statement really makes sense when it comes to professional athletes. They have a full set of physical fitness and rehabilitation specialists to follow them, and the movement patterns and loads are all stuck. How can ordinary enthusiasts have this condition? There are also conservatives who believe that ordinary people are suitable for low-intensity exercise. If running hurts the knees or lifting weights hurts the waist, it is safest to simply take a walk every day. But if you really want to say this, the incidence of lumbar spine and knee disease in people who sit for long periods of time is not much lower than that of runners. In essence, the blame for "unscientific exercise" is passed on to the exercise itself. These two views each have their own applicable scenarios, but when it comes to ordinary enthusiasts, they are actually a bit "acclimated".

There is a very disturbing figure in the "National Sports Injury Survey Report" released by the State Sports General Administration in 2023: among people who regularly participate in sports in China, the incidence of sports injuries is as high as 38%, of which 80% of secondary injuries come from insufficient prevention beforehand and irregular handling afterward. To put it bluntly, no one has taught everyone how to "safely exercise" scientifically. They all rely on their own trial and error. The cost of trial and error is their own joints and ligaments.

Not only are ordinary enthusiasts’ perceptions biased, but even the handling standards in the professional field have been iterating. For example, the RICE principle (rest, ice, compression, and elevation) for acute injuries that everyone once regarded as a guideline has now been iterated into the POLICE principle (protection, appropriate weight-bearing, ice, compression, and elevation). There are also many studies that suggest that ice application will inhibit local blood circulation, which is not conducive to injury repair. I When we deal with this topic, we will not instill "the only right answer" to everyone. Instead, we will explain the applicable scenarios, advantages and disadvantages of different solutions. For example, if there is a minor sprain and unrestricted movement, there is no need to apply ice. If there is obvious swelling and limited movement, then it will definitely not go wrong to give priority to ice application and braking.

To be honest, when we offer this course, we do not intend to train everyone to become sports rehabilitation experts. We just want to serve as a "safety cushion" for all those who like sports: when you usually move, you should know how to choose items and adjust the intensity according to your physical condition, and don't act blindly.； If you accidentally get a twist, you will know what to do and what not to do immediately, and you will not aggravate the injury by handling it blindly. ； People with old injuries also know how to exercise properly during the recovery period, so as not to eventually become a chronic disease and suffer from it again and again. Oh, by the way, in the next offline get out of class, we will bring common treatment tools such as myotropic patches, ankle braces, and ice packs to demonstrate their use on the spot. Friends with old injuries can also bring previous imaging films, and we will discuss the specific adjustment plan on the spot.