What does sports injury prevention include

The prevention of sports injuries has never been as simple as "stretching a muscle before a game and wearing protective gear" as everyone thinks. The core is systematic intervention covering the entire cycle of sports, including individual fitness assessment before exercise, movement pattern calibration, dynamic load control during exercise, and active recovery adjustments after exercise. Almost all non-accidental sports injuries are caused by omissions in some link.

Don’t believe it. I just met a newbie who was preparing to sign up for a half marathon last week. He didn’t even know that he had low arches and poor ankle joint stability. I followed the recommendation online and bought a pair of carbon plate racing shoes. I followed a running group and ran for 10 kilometers. After three runs, I developed fatigue periostitis of the tibia and fibula, which made walking difficult. In fact, as long as you do a simple foot and ankle assessment in advance, change to a pair of more supportive cushioning running shoes, and start training slowly from 3 kilometers, you can completely avoid this problem. Speaking of pre-match preparations, there are indeed different opinions in the industry on whether to do static stretching during warm-up. Many people think that the further you stretch before a match, the less likely you are to get injured. In fact, for events that require explosive power such as strength training and sprinting, static stretching for more than 30 seconds during the warm-up phase will actually reduce muscle output. Instead, it increases the risk of injury. It would be more appropriate to switch to dynamic activation movements such as high leg raises, back kicks, and side sliding steps. If you are practicing gymnastics, figure skating, and other sports that require a large range of joint mobility, it is necessary to do static stretching before the game. There is no need to copy the unified warm-up template on the Internet.

Many people think that their injuries are due to "bad luck". In fact, 80% of chronic sports injuries are related to wrong movement patterns. I used to take care of a young man in the gym. He always felt that he had good waist strength when practicing deadlifts. When starting, he bent over and then kicked his legs, lifting the entire barbell. All the weight was placed on the lumbar spine, and he rushed up to 100kg. He couldn't straighten his waist the next day after pulling. He went to the hospital to find out that he had a lumbar facet joint disorder. If he had practiced the hip hinge activation mode with bare hands for two weeks in front of the mirror and slowly increased the weight from 60kg, this problem would not have occurred at all. There are also many people who have the habit of "increasing the load suddenly". They usually only play one hour of wildball once a week, and on weekends they play for three hours on a whim. Their knees hurt so hard that they have to go down the stairs. This is a typical load that exceeds the body's current endurance. There is always a saying in the industry that "every "Weekly training increments should not exceed 10%". Of course, many senior coaches feel that this principle is too rigid. People with training foundation can relax it appropriately. However, for ordinary sports enthusiasts, if they strictly follow this standard to control increments, at least 80% of fatigue injuries can be avoided.

Many people lie down and scroll through their phones as soon as they take a shower, thinking that recovery is all about "getting enough sleep." In fact, spending 10 minutes after exercising to roll the tense calves, iliotibial band, and trapezius muscles with a foam roller to relax the tight fascia is much more effective than applying plasters the next day if the pain is excruciating. Oh, by the way, there are still many people who regard protective gear as an "injury-free gold medal" and think that they can make whatever they want by wearing wrist and knee pads. In fact, protective gear can only play a role in assisting stability. If your knees buckle in when you land when jumping, no matter how thick the knee pads are, you will still injure your cruciate ligament. Don't put the cart before the horse. To put it bluntly, sports injury prevention is like maintaining a family car. You can’t wait for the engine to be cranked before sending it for repair. Check the tire pressure and engine oil before driving. Don’t slam on the accelerator and brake when driving. Regular maintenance will naturally prevent major problems. Spend more time on prevention, which is much more cost-effective than caring for the car for several months after an injury.