Common sports injury prevention principles include

Personalized adaptation is prioritized, the correctness of action patterns is prioritized over weight/speed, the load is progressively controllable, recovery management and exercise input are given equal weight, and it basically covers the injury prevention and control needs of more than 90% of the general sports population.

Don’t believe it, last week I accompanied a friend who had a fitness card for just three months to get an MRI report on his knee. He found out that he had a second-degree meniscus injury. To put it bluntly, it was caused by squatting for a week following the online “7-Day Fat Loss Tabata Class”. Interestingly, different training schools have been arguing for many years about the issue of priority between movements and weights: In the early years of powerlifting circles, there was indeed a saying that "the movements will be natural when the weight is in place". It was believed that as long as the joint mobility is within the physiologically safe range, the body will automatically adjust to the most suitable force during the process of gradual loading. model, but the sports rehabilitation academic community has always had reservations about this view - especially for novices, when proprioception has not yet been established, it is easy to compensate for the hard weight, such as buckling the knees in, bending the back, these small details are no problem once or twice, but if you accumulate them eight times out of ten, injuries are basically inevitable. However, in the past two years, the views of the two sides have gradually come closer. Even powerlifting coaches who specialize in heavy weights will first spend 1-2 classes to calibrate the basic movement patterns of squats and deadlifts for novices, and will not argue with the weight at the beginning.

Speaking of which, we have to mention the issue of individualized adaptation. Many people are particularly superstitious about "standard movements" and "Internet celebrity training plans". If others take a class to lose ten pounds, they must copy the homework exactly. A while ago, a little girl came to me for consultation. She said that after two weeks of high-impact gymnastics with Pamela, her tibia hurt so much that she couldn't walk. When I asked, I found out that she had congenital flat feet. She danced hard without even wearing a supportive insole. It would be strange not to have tibial stress syndrome. In fact, whether it is in the field of Pilates, yoga or functional training, the concept of "absolute standards" is slowly weakening. For example, the downward dog pose in yoga traditionally requires the heel to completely touch the ground. However, if people with short Achilles tendons step hard, they will strain the Achilles tendon. Professional teachers will ask you to use a yoga block or bend your knees to avoid injury. This principle is simple to say, but many people forget it when it comes to practice.

There are also many people who fall into the trap because of the load, especially office workers who usually sit in the office. They are slumped in their chairs from Monday to Friday and cannot move. When weekends come, they want to play basketball all afternoon or climb mountains all day long. This is called "replenishing exercise". This kind of group is high-risk for fatigue injuries. Regarding the reference standard for load growth rate, there are currently two parallel judgment logics in the industry: one is the "10% principle" commonly used in physical training circles, that is, the weekly training duration, weight, and intensity should not increase by more than 10% of the previous week. This standard is more suitable for clear preparations for competitions. , advanced enthusiasts with muscle-building goals; the other is the "fatigue controllable principle" that is more recommended for ordinary people in the field of sports medicine, that is, no matter how much you add, the soreness can subside by more than 80% within 24 hours after exercise, and normal walking and activities are not affected, which is a safe range. There is no absolute right or wrong between the two standards. Just choose the one that suits your exercise purpose, and don't increase the amount as soon as your mind gets hot. When I was practicing CrossFit two years ago, in order to achieve RX (standard weight) results, I forced myself to increase the deadlift weight by 20 kilograms in one week. I sprained my wrist on the same day, and it took me a full three months before I dared to lift weight again. It was a lesson learned through blood and tears.

The last thing that is most easily overlooked is recovery. Many people think that "you will make money if you practice well, and resting is a waste of time." I have met a marathon enthusiast before. His monthly running volume is stable at 300 kilometers. He never arranges rest days and does not train his lower limbs. Last year, he suffered a fatigue fracture of the tibia while running, and it took him half a year to return to the track. Now the recovery field is divided into two directions. One group believes that active recovery is more effective, such as doing 20 minutes of low-intensity aerobics and foam rolling to relax tense muscles after training; the other group believes that passive recovery is the core. As long as you sleep for 7 hours and take enough protein, it is more effective than any relaxation. In fact, for ordinary sports people, there is no need to worry about which one is better. A combination of the two is enough. There is no need to buy fascia guns and recovery boots that cost thousands of dollars. Sleeping for 7 hours a day and spending 10 minutes stretching after exercise can already avoid 80% of overuse injuries.

To be honest, there is no threshold for these principles. They are just don’t rush for weight and results, don’t copy other people’s training plans, and listen to your body’s signals more when practicing. If you experience sharp tingling, joint snapping, and pain during exercise, stop immediately. Don’t insist on saying “just two more and it will be over.” You are not persisting, you are asking for trouble for yourself. The purpose of exercise is to make yourself more comfortable. Don't injure yourself just to show off your Moments or compare your statistics with others. That would be putting the cart before the horse.