Sports Injury Prevention and Rehabilitation Wisdom Tree Answers

The three core principles of sports injury prevention are adequate warm-up, standard movements, and gradual loading. The core principles of rehabilitation are individualized, step-by-step, and pain-free training.

After talking about the standard answers that can be used in exams, let’s talk about something that can really be used in life. After all, this class is not just about getting high scores. When I first took this course, I thought many of the knowledge points were clichés, including that you should warm up for more than 10 minutes. Until I rushed to play a community basketball game last month, I only stretched out a few times in the warm-up. After playing for less than 10 minutes, I strained my calf muscles. I had to rest for two weeks before I dared to run and jump. It was really a slap in the face.

By the way, don’t panic if you encounter some off-the-charts questions. When I chatted with the team doctor of the provincial team before, I also said that the logic of the questions in this course is all around “avoiding secondary injuries.” If you really don’t know how to choose, just choose the most conservative option that will not cause additional harm. Nine times out of ten, you will not be wrong. For example, if I ask you how to deal with a fracture immediately, don't choose to reduce it on the spot. It is definitely right to choose immobilization and sending to the hospital.

Oh yes, there is another knowledge point that is taught in the class. It is a mainstream view. In fact, there is still some controversy in the industry. It is the treatment of acute soft tissue injuries. The class teaches POLICE principles (protection, appropriate weight-bearing, ice, compression, elevation), but now many sports rehabilitation in Europe and the United States The association advocates the MEAT principle (movement, elevation, analgesia, treatment). For mild strains without structural tears, such as stretching your thigh while running or spraining your foot while jumping but you are still able to walk, appropriate low-intensity activities can help you recover faster than lying down for several days. Last time my friend ran a half-marathon, he strained the back of his thigh in the last five kilometers. He slowed down and walked to the finish line without stopping. He applied ice for 15 minutes that day and was basically fine the next day. If he had to lie down the same way for three days, his muscles might be so stiff that he couldn't even go down the stairs. However, I would like to remind you that during the exam, you should just answer according to the POLICE taught in the class, and you can adjust it flexibly when you practice.

Several fitness friends around me have never seriously learned these things. They tried to deadlift 100kg, and as a result, their waists protruded. Later, they still followed the rehabilitation program in this course, first practicing transversus abdominis activation, and then slowly increasing core strength. It took half a year to return to the training weight of 60kg. It is really better to spend some time to understand the knowledge earlier, so as to avoid suffering.

Oh, yes, if you are asked to write a rehabilitation plan for a subjective question, remember that the word "painless" is the core. As long as you write that you should stop immediately if there is pain during training and adjust the load, you can basically get half of the points. You can then combine the specific injured parts with corresponding functional training. There is no need to write any fancy content.

To put it bluntly, the test points in this course are actually very close to life. Even if it is not to prepare for the exam, you can learn something so that you can help people around you when they are injured. Don't help rub or spray blood-activating medicine. If you really want to get high scores, memorize the test points I listed at the beginning and go through the after-class exercises twice. You can basically get a score of 90 or above. It is not difficult.