Summary of sports injury prevention and first aid training report

The investment-output ratio of sports injury prevention is more than three times that of emergency first aid. The two pitfalls that ordinary people are most likely to fall into are: first, taking the fluke of "I won't get injured" as the norm and completely ignoring the details of daily prevention.； The second is to rely on experience and blindly operate when you are really injured, which will cause more serious secondary injuries. In addition, the injury response logic of different sports scenes and different academic schools is very different, and one set of standards cannot be used to deal with all situations.

When I first entered the training ground, I originally thought it was just a formality, memorizing a few first aid knowledge points and then I could deliver. However, the first sentence of the lecturer, Coach Chen, mentioned a real case from our school last year: In last year's school basketball finals, the guard fell to the ground while grabbing a rebound and sprained his foot. His teammates knelt down on the spot to massage and reduce the swelling. It was originally just a strain on the lateral collateral ligament, but it turned into an avulsion fracture. In the end, the surgery cost more than 20,000 yuan, and he could not get off the ground for half a semester. I felt a chill go down my spine when I heard it - I sprained my ankle last time I played, and my teammates almost stretched out their hands to rub it for me. Fortunately, I was in pain and escaped.

When it comes to the treatment of acute closed soft tissue injuries, Coach Chen deliberately did not give a standard answer, and made the views of both groups clear: the veteran coaches on the team medical team still believe in the traditional RICE principle. They believe that as soon as the injury occurs, rest, apply ice, apply pressure, and elevate it. Don't move blindly. Play it safe and absolutely avoid secondary injuries.； The young coaches in the physical rehabilitation team also advocate the POLICE principle that has been introduced in recent years. They believe that as long as it is not a serious injury such as a fracture or complete ligament rupture, appropriate weight-bearing activities can speed up tissue healing and prevent muscle atrophy after long-term immobilization. He didn’t favor one side. He just said that if ordinary enthusiasts don’t have professional assessment capabilities, it won’t hurt to press RICE first to be sure. If they can find a rehabilitation practitioner to do a targeted assessment, they can then consider the POLICE plan. Don’t try blindly on your own and get into trouble.

To be honest, I really thought these operations were simple when I was doing the theory with bare back. Only when I started using them did I realize that there were too many pitfalls to count. That day, when I was practicing tourniquet bandaging on my upper arm, my partner simulated a scratched forearm bleeding from an artery. I was afraid of strangling him at first, so I didn’t tie it tightly enough because the simulated blood bag was still leaking out. I tightened it twice more and was about to raise my hands to say it was done. Coach Chen came over and pressed my partner’s radial artery and frowned: “You’re tying it in the wrong position, it’s too strong. If you use this method of tying, his arm will suffer from ischemia and necrosis in less than 40 minutes. ”My face suddenly turned red. When I was reciting the theory, I thought that the tourniquet just needs to be tightened. Who knew that the tourniquet should be tightened just enough to feel that the distal artery pulse disappears. The upper limbs must be loosened once every hour at most. I can’t remember these details just by reading the back of the book ten times.

In the past, I always thought that protective gear was only worn by noobs. I never wore knee pads when running a half marathon or wrist pads when playing badminton. However, during the lower limb strength test that day, when I stood up, the screen directly showed that my knees were buckled 15 degrees. Coach Chen poked my knee and asked, "Do you often feel pain around the patella after running?" ”I nodded sharply, and he laughed and said that you already have a problem with your alignment, but you still dare not wear knee pads. If you run too much, patellar chondromalacia may be mild. In severe cases, you need surgery. Later, I looked through my exercise records and found that my knees hurt for a day or two every time I finished running. I always thought it was because I didn’t run enough and didn’t practice enough, but it turned out that there were signs of injury a long time ago and I just didn’t take it seriously.

There was a male classmate in the same group who had been playing basketball for four years. He was careless at first, saying that he had sprained his foot seven or eight times. He always played after two days off and nothing happened. Coach Chen didn't try to challenge him, and directly pulled out an MRI film: "This is Zhang xx, who played with you in the college competition last year. Like you, I always feel that sprained ankle is nothing. I just had ligament reconstruction surgery last week, and now I don't even dare to jump. ”The man was silent at that time, but later he practiced ankle bandaging more seriously than anyone else.

I strained my hamstrings before when I was practicing yoga. I always thought that I didn't stretch them enough in the warm-up. After this training, I realized that it was not the case at all. It was because my core strength was too poor and I couldn't bend when doing forward bends. I had to rely on deadlifts on the ligaments on the back of my legs. I already had a chronic strain, and the injury happened when I reached the threshold. It turns out that prevention is not something that can be done by just warming up and stretching for ten minutes. I particularly agree with what Coach Chen said: "Injuries are like landmines buried in the body. If you don't check them, you will regret it when you step on them." You must first understand your body's shortcomings, and then make up for the shortcomings in response to high-injury injuries in regular training activities. For example, practice more shoulder external rotation when playing badminton, and practice ankle stability for runners. It is much more useful than memorizing first aid procedures.

At the end of the training, each of us received a portable first aid kit. I never carried these things in my golf bag before, so I just stuffed it in this time, and even added a disposable ice pack. To be honest, I always felt that injuries were far away from me. Only after taking practical training did I realize that if you don’t care about your body, it will hurt when injuries come to your door. Instead of waiting for an accident to panic and search for first aid methods, it is better to spend an extra ten minutes on ordinary days to practice stabilizer muscles and wear protective gear, which is worse than anything else.