What are the measures to prevent sports injuries?

By first finding out your current body boundaries, and then adjusting your movements and rhythm according to the rules of the sport you are participating in, more than 90% of daily sports injuries can be avoided. There is no need to spend a lot of money on expensive protective equipment.

I am a physical fitness coach who leads amateur running groups and street basketball events. I have seen countless injuries in the past two years. Last month, I had a kid who just graduated. He was a defender on the school team when he was in school. He hadn’t played seriously for three or four years, but he came up and played a 40-minute match against others. , I only casually shot the ball for two minutes in the warm-up, and sprained my foot when I broke through in the second half. The ligament was torn for almost a month and I still can't walk normally. To put it bluntly, I didn't figure out where my current athletic ability had fallen, and I didn't follow the warm-up logic of confrontational events.

Many people's understanding of prevention always lies in "buying protective gear and drinking supplements". In fact, it is all very trivial matters when it comes to implementation. Take the warm-up as an example. There is no universal warm-up process. If you want to practice squats today, you need to do more hip activation and dynamic stretching of the hamstrings. If you are preparing to play badminton, you need to focus on mobilizing the rotator cuff and ankles, and do a few more lateral movement rehearsals. I have seen too many people doing a radio gymnastics-style warm-up no matter what they practice. When doing deadlifts, the core of the waist and abdomen is not activated at all, and the waist flashes as soon as the weight is put on. In the end, it is because the movements are not standard.

Speaking of protective gear, I just want to mention that there is quite a quarrel in the circle nowadays: some people say that you must wear protective gear during daily training to prevent injuries, while others say that wearing it for a long time will cause muscle degeneration and make you more susceptible to injury. In fact, there is nothing wrong with both of these statements. If you have old injuries, or are planning to train at a far higher intensity than your daily intensity today, Wearing a suitable knee brace and ankle brace is equivalent to providing extra insurance for the joints. However, if you usually only run three kilometers and shoot baskets for half an hour while wearing protective gear that is so tight that it cuts your flesh, the surrounding stabilizing muscles will not be exercised for a long time, and your strength will drop very quickly. If you forget to wear the protective gear and move a little bit, problems may easily occur.

There are also many people who completely ignore the role of post-match recovery. A while ago, there was a big brother in the gym. He played a full-court confrontation all afternoon on the weekend. After the game, he was covered in sweat and squatted on the side of the road to drink cold beer in the wind. The next day, his knees were so swollen that he could not bend them. He thought he was hit by someone while playing and didn't pay attention. After going to the hospital for a checkup, I found out that acute synovitis was caused by sudden cold exposure when the synovial membrane was congested after exercise. This is a minor problem that can be completely avoided. In fact, as long as you walk slowly for two minutes after playing, wait for the heart rate to drop, wipe off the sweat, change into dry clothes, and drink warm electrolyte water, it will basically not come to your door.

To put it bluntly, among the injury cases we have seen over the years, there are very few serious injuries caused by force majeure. Most of them are caused by people who are too anxious. They want to brush up their PB quickly, lose weight quickly, and want to show off in front of their friends. They ignore the small signals from the body such as soreness, weakness, and abnormal strength. If you can understand your own body, it is more effective than any fancy preventive measures.