What are the principles of sports injury prevention?

To put it bluntly, the core logic of sports injury prevention has never been to follow a fixed process. In essence, it is not to take risks beyond one's ability, to eliminate all imaginable hidden dangers in advance, and to dynamically adjust according to one's physical condition throughout the process.

I have played amateur ball games for seven or eight years and led a running group for four years. Most of the injuries I have seen are caused by stepping on these pitfalls. For example, I just met a young girl who just graduated last week. She rarely even climbs stairs after working all day. She saw a video of a Frisbee game and thought it was interesting. She immediately signed up for a game with all veterans. She didn’t even do a serious warm-up. After running for 20 minutes, she strained her cruciate ligament and even damaged her meniscus. The doctor said she would have to recover for at least three months. There are two schools of thought on the Internet arguing fiercely. One school says that as long as you warm up and do enough exercises, you can do any exercise. The other school says that as long as your muscles are strong enough, you will not be injured at all. In fact, they are all one-sided - if you warm up properly, you can't even do ten squats. If you suddenly go for a heavy deadlift, your core will not be stable and you will still have to bend your waist. ； No matter how strong your muscles are, if you wear canvas shoes to play badminton, the probability of your foot twisting due to water stains is several times higher than if you wear professional sneakers.

Many people's understanding of prevention is limited to the ten minutes of warming up before exercise, but it is actually much more than that. If you have rounded shoulders and forward pelvic tilt caused by sitting for a long time, if you don’t activate the corresponding muscles before playing, your shoulders and waist will hurt for several days after playing two badminton games. ； I already had an old ankle injury. I didn't even wear an ankle brace when I played, and I always loved jumping. It was only a matter of time before the old injury recurred. To put it crudely, it's like driving an older car on the highway without checking the brakes or tire wear before setting off, and insisting on going 120. It's weird if nothing goes wrong.

There are also people who always believe that "exercise is about pushing the limit", and they will bear the pain when exercising. There was an older brother in a running group before. When he was running a half-marathon for five kilometers, he felt a little pain on the outside of his knee. He felt that he had been practicing all the time, so he gritted his teeth and pushed through to finish the race. As a result, he developed iliotibial band syndrome, which even hurt when walking. It took him half a year to slowly resume running. Of course, some people say that professional athletes train despite discomfort, so why can’t ordinary people do the same? There is a team doctor following you throughout the whole process to assess your status at any time, and a professional rehabilitation therapist will help you relax after practice. We ordinary enthusiasts do not have the conditions at all, and there is no need to gamble with our joints.

If you really spend a long time in the sports field, you will find that those who can run all over the field and climb wild mountains casually into their 40s and 50s have never been the most daring and hard-working people back then. They are the ones who usually pay attention to their body signals and don't act blindly. After all, exercise is originally to live more comfortably. If you practice until you can't move while lying in bed, it will put the cart before the horse.