What are the sports injury prevention programs

Judging from our nearly ten years of experience in playing in stadiums and gyms and working with sports rehabilitation practitioners, the core prevention logic is actually not that fancy. To put it bluntly, it is "don't make things beyond the limits of your body's tolerance." The practical methods extended around this core are much more effective than stocking a cabinet of Internet celebrity protective equipment. Think about it, your body is like a newly lifted mountain bike. You can't just get up and rush over the rocky hills. You have to try the brakes, adjust the speed, tighten the screws, and adjust the gradient to different road conditions. It would be strange if you don't cause problems if you rush to the intensity.

Last year I met a girl who just got into cross-country running. She had only run a 5-kilometer urban road race at most before. When she saw other people showing off their cross-country medals, she immediately decided to enter the 20-kilometer category. She practiced twice before the race and then ran the 10-kilometer race. She just arrived. She sprained her ankle in the middle of the 8th kilometer and suffered cartilage contusion. She had to rest for three months. In fact, if she could follow the gradient of her own ability, slowly increase the amount from 10 kilometers to 15 kilometers, and practice targeted ankle stability for a month before the competition, this injury could have been avoided with a high probability.

When it comes to gradient preparation, we have to mention the motion mode calibration that many people do in a formal way. Many people think that warming up is just a matter of swinging your arms and legs and jumping on the spot twice. In fact, focusing on the details of the movements while warming up is the most cost-effective prevention. When you go to the gym to practice bench pressing, don't just pile plates on the barbell. First, use an empty bar to push for two or three sets to find the feeling of sinking your shoulders and tightening your core. If you have a familiar coach to help you take a look to see if there are any crooked bars or slumped waist, it will be much better than going to a massage parlor after you are so painful that you can't sleep. There used to be a guy in our gym who deadlifted 100kg. His movements were as crooked as twisting, and his waist collapsed on the second pull and he lay down for almost a week. Later, he practiced the movement pattern honestly from the empty bar, and now he can pull 140kg steadily without any problems.

Oh, by the way, there is a fierce debate on the Internet about the usefulness of protective gear. One group says that protective gear is a life-saving tool. As long as you exercise, you must wear it all over your body before you dare to play. The other group says that protective gear is purely an IQ tax. Veteran athletes who have practiced well will not be injured if they don’t wear anything. In fact, both sides of the argument are reasonable. If you have old injuries, or you play basketball or skiing, which are high-confrontation and high-impact sports, wearing ankle and knee braces can help you avoid a lot of accidental misalignment of force. However, if you are a novice and the muscle strength of the relevant parts has not been fully developed, and you rely on protective gear to support you every exercise, it will make your stabilizing muscles that are supposed to exert force "lazy". Over time, the muscle strength will become weaker and weaker, and you will be more likely to be injured if you take off the protective gear.

Many people think that prevention is something to do before and during exercise. In fact, recovery after exercise is also an important part of prevention. When I was playing in the amateur league, there was a winger in the team who was fast and powerful. He just picked up his bag and left after playing the ball every time. He didn't even bother to wipe off the sweat. Last year, he directly strained his groin during a scramble, and he didn't fully recover after two months of rest. Later, the team doctor noticed that he had to do 15 minutes of dynamic stretching after each game, and then use a foam roller to roll his inner thighs and hips. He also practiced a few sets of clam poses at home to strengthen his hips. It has been almost a year now. Not to mention serious injuries, even the muscle soreness that he often suffered before has been reduced a lot.

Of course, no one can guarantee that you will not be injured 100% if you do this. If you really feel that your strength is wrong or there is a tingling sensation in a certain place during exercise, don't insist on trying to improve your results. Stop when you need to. Just like if you insist on playing large-scale games with 10% of the battery remaining on your mobile phone, it will not only cause lag but also damage the battery. The warning signal sent by your body is more effective than any standardized prevention plan.