What are the common principles for preventing sports injuries

Judging from years of experience in team training and sports rehabilitation, the core logic of all sports injury prevention is actually to understand one's own condition, match exercise intensity, and control risks throughout the entire process. There are no fancy shortcuts.

Don’t believe the nonsense posted on the Internet about “remember these few things and you will never get injured.” When I was a medical security volunteer at urban marathons two years ago, I saw too many novices who knew the warm-up steps by heart and performed them to an unparalleled standard. I was helped down after only 1km, and most of the questions I asked were that the total running distance in the month before the race was less than 50 kilometers, and I was told that I rushed into the half marathon on a whim. No matter how standard the warm-up was, it could not hold up to the endurance limit of the body and could not handle such a large amount. There are a lot of controversies about warm-up now. Some people say that no matter what kind of exercise you do, the warm-up must last for 15 minutes to be effective. A sprint coach from the provincial team also talked to me and said that for short-distance explosive events such as 100 meters, 5 minutes of dynamic activation is enough. Warming up for too long will cause the muscles to enter a state of fatigue in advance, and it will be easier to sprain your feet when you exert force on the ground. In fact, it still has to be combined with your own exercise type and physical condition. There is no one-size-fits-all standard.

Don’t think that only high-intensity confrontational exercises are prone to injuries. Last week, I picked up a young girl born in the 2000s at the rehabilitation studio. She rarely does exercise. I saw a video of a fitness blogger and found that the movements are not difficult. I followed Pamela’s jumping exercises for three days in a row. In the end, her knees were swollen like steamed buns due to fluid accumulation. She felt aggrieved and said that she had warmed up every time. In fact, her thigh muscles could not withstand frequent jumping for half an hour. It was equivalent to her knees bearing the impact every time she landed. It would be strange if nothing happened.

Don’t limit prevention to the ten minutes before exercise. I met an old badminton player who had been playing badminton for three years. He did a good job in warming up every time. As a result, he fell and fractured his wrist while throwing the ball last month. When I asked later, I found out that he thought the wristband was too tight, so he bought a larger one and put it on his hand. When he fell, the wristband slipped directly onto his forearm, which meant that it did not play a supporting role at all. There are also many people who sweat all over and squat on the roadside to drink ice drinks after exercising. Their knees hurt so much the next day that they can't go downstairs. These small and inconspicuous details are actually the trigger of injury.

To put it bluntly, preventing sports injuries is the same as driving on the road. You must first know where the bottom line of your car's performance is. Don't insist on speeding up with a sports car with a displacement of 1.0, and then match the road conditions. Don't slam on the accelerator when there are potholes. Finally, check the brakes before going on the road. Do basic maintenance after driving. Don't wait for parts to wear out before repairing them, which will cost you money and suffer.