Sports injury prevention methods include

There is no universal formula for matching exercise intensity with the current physical condition beforehand, dynamically adjusting action patterns during exercise instead of sticking to standards, and doing targeted recovery to suit the type of exercise afterwards. All plans must be flexibly adjusted based on personal exercise foundation, participating projects, and even the status of the day.

A while ago, I went to a trial class with a friend who just got a fitness card. He usually works as a programmer in an office every day. When he started, he followed the Internet celebrity tutorial to do a 100 kilogram deadlift. He only turned his waist casually during the warm-up, but his waist jerked on the second pull. He lay down at home for three weeks before he recovered. Nowadays, there is quite a quarrel in the fitness circle about whether newbies should practice core training first. One group says that they must do core activation for three months before they can touch heavy weights. The other group says that they can advance simultaneously by starting with light weights to find a sense of strength. In fact, both sides are right: the former is suitable for sedentary people like him who are too lazy to climb stairs and have almost no core strength. The latter is more suitable for enthusiasts who have the habit of playing ball and running and have a certain core foundation. There is no standard answer.

Have you ever had that experience? The day before, I stayed up late to catch up on the plan until two o'clock. The next day, I had an appointment with friends to play ball. I obviously warmed up before going on the field, but sprained my foot when I changed direction after running for ten minutes? Eight out of ten brothers who play amateur basketball around me have stepped into this trap. Many people regard "warm up thoroughly" as the golden rule to prevent injuries, but ignore that staying up late the day before will reduce the nerve excitability by more than 30%, and the muscle reaction speed and joint support ability will be reduced accordingly. At this time, no matter how standard you are in the warm-up, if you are even half a beat slower during the confrontation, you will easily get into an accident.

I talked to the marathon rehabilitation specialist of the provincial team before, and he said that among amateur runners, 80% of knee injuries occur in the "hitting the wall period" after 35 kilometers. It's not that these people's movements are not standard, but that after their physical fitness collapses, they will naturally have problems with their knees buckling in and their center of gravity leaning forward when they land. At this time, if you force yourself to run at the original pace, you will most likely get patellar tendonitis. Nowadays, there are two schools of thought in running circles. One group says that "if you leave in the middle of a race, you are not finished." They value willpower first. The other group believes that when you hit a wall, you should slow down or even walk two kilometers to slow down before running again. Statistics from sports medicine show that the probability of injury in the former is 3.2 times that of the latter. It is clear at a glance which one is better. After all, most of us ordinary people exercise for health, not to gain rankings.

I have been rock climbing for three years. At the beginning, I always felt that wearing wrist braces was "something only newbies need", which showed that I was not capable enough. Until I lost my grip on bouldering and my wrist was directly bruised when I held it on the ground. I couldn't climb for two months. Now, no matter how much my ability improves, I must wear wrist braces before climbing the difficulty level. Many people think that protective gear will limit the force exerted and affect the improvement of the level. To be honest, for us amateur players, the fault tolerance rate of protective gear is much more important than the 10% of the force you are restricted. If professional athletes really want to improve their competitive performance, it is not too late to consider removing protective gear.

I played badminton for more than half a year, and my shoulders always felt tight. I would just swing my arms twice after playing and go home. Later, it hurt so much that it was difficult to lift my arms. I went to check for acromion impingement. The rehabilitation therapist told me that many people think that recovery after exercise is just stretching a few muscles. In fact, the recovery methods of different sports are completely different: for explosive sports such as badminton and basketball that require a wide range of arm raising, in addition to stretching afterwards, you also need to use a foam roller to roll your shoulders and back for 5 minutes and activate the supraspinatus muscles to relax the tight small muscles.； If you are doing low-intensity exercise such as slow walking or yoga, you really don’t need to do complicated recovery. You can recover after taking a break, and you don’t need to listen to what the Internet says about how long you must stretch. It all depends on the situation.

In fact, when it comes to sports injury prevention, there is really no standard answer to "10 must-dos", and don't believe in those gimmicks of "do these things and never get injured." Everyone's physical condition and exercise foundation are different. Listen to your own body's signals. When you exert force, stop immediately if you feel pain. Don't insist on "doing another set" or "running another kilometer". It is more effective than any prevention method. If it is your first time to come into contact with a new project, find an experienced player who has been playing it for three to five years to guide you. It will save you a lot of unnecessary pitfalls compared to just thinking about it on your own for three months.