What is the content of sports injury prevention and first aid training?

There is no absolutely unified content framework for this kind of training on the market now. Those aimed at ordinary sports enthusiasts focus on practical and easy-to-operate first aid and daily prevention skills, while those aimed at sports practitioners and outdoor team leaders will add more professional assessment and advanced treatment content. The core logic is centered around "try not to get injured, don't panic when injured, and leave as few hidden dangers in the future."

Last month, I gave a public welfare training to a city running group. I didn’t say a word of theory at the beginning. I just used a simulator to practice cardiopulmonary resuscitation and a model to practice ankle sprain treatment. After all, the original intention of most people coming to the training is that they are afraid that something will happen to someone around them and they can’t help. In addition to general first aid skills such as CPR and Heimlich, we will also teach you how to deal with different sports scenarios: for example, how to fix your finger when playing ball, how to quickly relieve a breathlessness when running, how to debridement after a cross-country fall, and how to debridement without leaving scars. Even the questions that many people often make mistakes about, "can you rub it after a sprain, can you apply plaster?" will be broken into pieces, like big The RICE principle (rest, ice, compression, elevation) that we have heard a lot about, but there are not many people who can do it all correctly. We ask students to practice it with their peers with ice packs and elastic bandages. After practicing it two or three times, they will basically get it right. Last time, a runner slapped his thigh on the spot and said that he twisted his foot last month and was swollen and unable to go to work for a week. If he had come to learn it earlier, it would have been over.

Don't think that this kind of training only teaches "what to do if something goes wrong." Now, whether it is training for the general public or for professionals, the proportion of prevention sections is getting higher and higher. After all, if you are really injured, no matter how you save it, it is better not to suffer the consequences. This section is not just nonsense like "warm up before exercise" as everyone thinks. It will be implemented into specific movement adjustments and risk assessments: for example, how do people who often do aerobics judge whether they have knee compensation? How do people who often lift irons sink their shoulders when bench pressing so as not to injure their shoulders? They will even teach you a simple gait assessment. Many people suffer from knee pain after long-term running. It’s not because they run too much, but because they have overturned feet and incorrect landing posture. After adjustments, the pain disappears quickly. Last time, a mother came to the training and said that her patella softened when she danced with Liu Genghong. After learning movement adjustments and basic quadriceps training, most of her knee pain was relieved after half a month.

By the way, there is still a rather controversial content point in the industry: Should ordinary enthusiasts be taught more professional treatment skills such as fracture fixation and wound suturing? There is a group of people who believe that ordinary people do not have a systematic medical background, and improper operation can easily cause secondary injuries. In the past, a travel friend fell and fractured, and a fellow traveler randomly tied a splint and pressed the nerve. What was originally a small problem became complicated, so ordinary training only needs to teach everyone how to judge the injury, call 120 in time, and do temporary braking. ； The other group believes that scenes such as cross-country running and outdoor hiking are often far from urban areas and ambulances are slow to arrive. Learning some basic advanced handling skills can save lives at critical moments. I used to take the cross-country team to the suburbs for training, and I encountered a member of the team who fell and knocked out. It was a big hole. The leader of the team knew how to apply pressure to stop bleeding, otherwise it would be dangerous for the blood to flow to the hospital. My own feeling is that it is better to learn than not to learn, but when operating, you must act according to your ability. If you are not sure, don't touch it randomly. Call emergency first.

In addition to prevention and first aid, many trainings now also add some content on post-injury rehabilitation. Many people twist their feet and feel no pain, so they go back to exercise. As a result, they twist their feet repeatedly and become habitual ankle instability. This content will teach you how to judge whether the injury is really healed, how to practice the corresponding muscle strength to avoid recurrence, and when you can gradually resume exercise. It is very practical.

Anyway, you don’t have to be greedy when choosing training. If you usually run in the community or work out in the gym, choosing a mass-oriented training with more practical exercises is enough. If you are a coach or outdoor team leader, you must choose one with formal qualification certification and more comprehensive content. Don’t choose the kind that is purely theoretical. It sounds high-end, but it will not be used at all in real trouble.