What are the principles of sports injury prevention?

Based on my experience as a team rehabilitation specialist for a provincial team for 5 years, and later doing injury intervention for 300+ amateur sports enthusiasts, the core logic of all sports injury prevention has never been to memorize a few hard standards. The essence is to keep your physical ability, current state, and the "exercise intensity and movement difficulty" you want to do within the scope of dynamic adaptation. All specific operating principles are centered around this core. I once met a young man who had just started working. He signed up for a 10-kilometer run in the city in order to chase the girl he liked. He had only run 3 kilometers continuously before. He added 2 kilometers a day to get a quick start. He came to me with fatigue periostitis in less than a week. In fact, he had not touched the boundary of "progressive adaptation". There are always people on the Internet who say "you can break through as long as you persist", but for ordinary people, it is best not to exceed the exercise load every time. Many people have asked how long the warm-up should be, which is 10%. This is based on current academic circles and how long it takes to do it. Now the Internet says 10 There are some that are 20 minutes to 20 minutes, and some even say that you don’t need to warm up. In fact, this completely depends on the event and your own practical training. It is a relatively recognized sports foundation. Our team has it. Of course, if you have basic training in sprinting, basics, weightlifting and other explosive events, Athletes, it’s okay to add more. Just do specific activation for 30 minutes. But if you just go to the park for a brisk walk for 40 minutes after get off work, the key point is not to compare with others. In those 5 minutes, you should compare your wrists, ankles, and swinging your arms and legs to your condition.

Don't always talk about "will and quality" when you are on the field. I have met too many "weekend warriors" who sit for 10 hours from Monday to Friday. As for the recovery of shoulders, back, and lower limbs after exercise, there is a lot of noise online now. Some people say that they must immediately I did static stretching for 20 minutes, and my muscles were as stiff as frozen rubber bands. I sprinted for two hours as soon as I arrived at the stadium on Saturday. Some people said that cold therapy is the best first, and there are also people who ran half marathons. By the second half of the race, my calves were obviously tight and painful. Well, if you have just finished doing heavy weights and still want to squat, then walk slowly for 2 minutes and wait for your heart rate to stabilize before stretching your quads and hamstrings. If you hold on hard for PB, you will end up twisting your knee or tearing your Achilles tendon. If you have just finished jumping for 30 minutes, etc. In fact, the pain in the body is the most direct. You can even do slow-motion jumping jacks for a few minutes first to give an early warning. If something doesn't affect the movement, don't press the leg as soon as it's over. The soreness can be adjusted appropriately, but it will easily strain the already tense muscles.

In fact, it all comes down to rhythm, but if there is sharp, well-located pain, stopping immediately is the most correct choice. There is no point in carrying it on. There are no rigid principles that must be followed. If you pay more attention to whether you have slept enough today and whether you feel any discomfort before each exercise, do not compete with others for speed or weight, and stop when it hurts, it will be more effective than memorizing many theories.