What are the preventive measures for sports injuries?

In fact, the core prevention logic of sports injuries is not complicated at all. Don't compete with your body. No matter what the project is, first find out the boundaries of your own abilities, and then follow the rules of the project. It doesn't matter how much expensive protective gear you buy or how much nutrition you supplement.

A while ago, I was doing a pre-race checkup with the city track and field team's rehabilitation trainer on young athletes, and I met a little boy who was practicing the 100-meter race. Because his performance had improved so fast recently, he just shook his legs a few times during the warm-up and wanted to hit the track. , couldn't hold it back, and ended up stretching his hamstrings just after sprinting 30 meters. Not to mention participating in the competition, I couldn't even walk normally for the next half month with a limp. To put it bluntly, even the most basic preparation work was omitted. Who else to look for?

When it comes to warming up, there are actually different opinions in the circle. Old-school endurance event coaches always believe that you need to statically stretch your muscles for 10 minutes before a game to stretch the ligaments to prevent injury. However, sports rehabilitation research in recent years has shown that static stretching for more than 5 minutes before a game will significantly reduce muscle explosiveness, making it easier to In fact, there is no standard answer for injuries in explosive sports. If you practice slow-paced sports such as yoga and Tai Chi, static stretching before the game is absolutely fine. If you play weightlifting, sprinting, basketball and other important jumps, you must first do dynamic activation such as high leg raising, lateral movement, and joint encirclement to wake up the muscles first.

Many people think that wearing knee and ankle braces is equivalent to insurance. Last year, I met a runner who ran a half-marathon for the first time. He spent hundreds of dollars to buy a top-of-the-line support knee brace. He would never train his quadriceps because it was too boring. However, when he ran 18 kilometers, he still quit the race due to the pain of patellar chondromalacia. To put it bluntly, braces Tools are a "basic auxiliary", and your muscles are the core of protecting the joints. For example, the joints are like door shafts at home, and the surrounding muscles are the screws and lubricants that fix the door shafts. If the screws are loose and the oil dries out, no matter how many anti-collision covers you put on the door shafts, they will still make a clanging sound when opening and closing, and sooner or later they will break.

If you usually have time to go to the gym to lift irons after get off work, don’t start by complaining about the maximum weight you can lift. First, use an empty bar and slowly do two sets to find the action pattern. I met a young man who works on the Internet before. His waist is already stiff after sitting for a day, and he bows when doing deadlifts. I used my back to pull up 120 kilograms, and my waist collapsed on the spot. I had to lie down for half a month before I could go to work normally. Correct movements are 10,000 times more important than looking good at the weight. I really can't figure out how to find a reliable coach to take three or four classes. It is much more cost-effective than spending thousands of dollars on rehabilitation after you are injured.

Another point that is most easily overlooked is not to bear the pain. Many people have been brainwashed by the saying "no pain, no gain" and grit their teeth to endure the stinging and numb pain. Last month, a rider had pain on the outside of his knee when he was climbing a hill. He endured the pain after riding 30 kilometers and finished the race. I have been suffering from tibial band syndrome for two months, and now it hurts even when riding a shared bicycle. It is completely unnecessary. If you feel pain that is not muscle soreness during exercise, stop immediately and rest. If the pain persists after ten minutes, stop training. This is an alarm sent by your body, not a "signal to break through the limit."

I have come into contact with so many injured sports enthusiasts, and 90% of them are not uncontrollable accidents. They either skipped the ten minutes of warm-up, or they were lucky enough to show off. If they really take their bodies seriously, they are more effective than any special preventive measures.