Briefly describe the principles of sports injury prevention

The essence of the core principle of sports injury prevention is to focus on "dynamic matching of individual's current sports ability and sports scenarios" for pre-risk control, rather than copying universal standardized requirements.

When many people first come into contact with sports, they always think that they can go right by following the standard answers. They follow online celebrity tutorials and benchmark the training volume of professional players. Most of the people who fall into the trap are this kind of people. Last week, I met a little girl who had just practiced CrossFit for half a month at the rehabilitation center I frequented. She strained her rotator cuff by doing unfamiliar clean and jerk movements in order to beat the clock score, and it was difficult to even lift her arms and put on clothes.

Speaking of this, there are actually different cognitive tendencies in the industry. One group insists that movement patterns are the core and believes that as long as the movements meet biomechanical standards, injuries can be 100% avoided. The other group pays more attention to load management and believes that no matter how standard the movements are, a load that exceeds the current body tolerance will still cause hidden strain. In fact, there is nothing wrong with both statements. Take the familiar marathon runners as an example. If a person with standard running posture suddenly increases his weekly running distance from 30 kilometers to 60 kilometers, he will most likely not be able to escape fatigue periostitis of the tibia and fibula. On the other hand, if there is a problem with the running posture itself, even if he only runs 2 kilometers at a time, his knees will be damaged sooner or later.

There are also many people who have a very narrow understanding of "preparation" and think that it can only be done by stretching for two minutes before exercise. A brother I used to play with disdains wearing protective gear, saying that it affects flexibility. He never does dynamic warm-ups before playing amateur games without a fixed referee. As a result, he rushed for the last time. The rebound landed and stepped on someone else's foot, directly rupturing the third-level ligament. It took me half a year to touch the ball again. In fact, in this amateur game where the intensity of the confrontation is not high and the field conditions are uneven, wearing an ankle brace in advance and spending 10 minutes to activate the stabilizing muscles of the ankle, knee and hip is much more cost-effective than spending tens of thousands on rehabilitation after you are injured.

And these preparations are not done once and for all. They have to be adjusted dynamically according to your condition. For example, if you stayed up late for a week recently, your muscle strength and reaction speed have dropped a bit, and you insist on lifting the iron with the usual weight and playing at the usual rhythm. The probability of injury is definitely several times higher than usual. You don’t have to insist on rushing to the previous PB. Lowering the intensity when the condition is not good will help you go longer.

To put it bluntly, there is no universal formula for injury prevention. The more you can understand the boundaries of your body, the more willing you are to adapt to the current sports scene in advance, and the probability of suffering unnecessary injuries will naturally be much lower.