The basic principles of sports injury prevention are

Dynamic adaptation + risk-preemptive intervention based on individual sports ability boundaries.

Last week, I accompanied my friend to the sports medicine department for a review. Just three weeks after he signed up for the half-marathon training camp, he was diagnosed with moderate iliotibial band syndrome. He hissed and gasped in pain even when he squatted down to pick up things. He himself felt particularly aggrieved, saying that he followed the "scientific standards" mentioned by the coach. His running volume increased by 8% every week, and he foam rolled for 10 minutes after each run. How could he still be injured?

The doctor found the problem after asking a few questions: He had fallen on his left knee playing football in college and had an old injury to the medial collateral ligament. The strength of his left leg was 15% weaker than that of his right leg. The general plan of the training camp was designed for ordinary people with no history of sports injuries. If it was put on him, it would be overloaded.

When it comes to this, there must be someone who wants to argue. When I watch fitness videos, I often see the two groups arguing: the coach who engages in competitive physical fitness pats his chest and says, "How can you improve your performance if you don't break through your comfort zone?" If you feel pain, it's a normal reaction of muscle resistance. Don't be pretentious.” ； Seniors who do sports rehabilitation will tell you repeatedly, "Stop immediately if you feel pain or abnormal noise in your joints. All training that exceeds your current load threshold is paving the way for injury."

In fact, these two views do not conflict at all, but the prerequisites for their application are different.

I ran into the same pitfall when I was practicing deadlifts two years ago. At that time, my personal trainer said, "Ordinary people can lift 1.5 times their body weight after three months of training. Your strength foundation is no problem." I gritted my teeth and did the deadlift twice. After that, my waist was stiff for a whole week. After a functional evaluation, I found out that the activation of my deep core muscles was only 60% of that of ordinary healthy people. The "entry weight" in the eyes of others is the risk weight for me to pull the lumbar spine. There are no universal "safety standards". Your old injuries, muscle shortcomings, and even your usual walking habits are all variables that need to be included in the "safety margin."

I was chatting with the team doctor of the provincial team before, and he said that the most common mistake many amateurs make is to make plans that are more deadly than professional athletes.

I obviously worked overtime until ten o'clock today, but my legs were numb even while sitting at my workstation. I still had to rush to the gym to complete today's "leg training KPI". I squatted halfway until my legs gave out and I hit the bar.； The girl knew clearly that her whole body felt weak a few days before her menstrual period, and her joints and ligaments were 30% more lax than usual. She still insisted on going to trampoline class, and sprained her foot when her center of gravity tilted when she landed. He encountered several of these cases every week.

Is there any training plan that must be completed? Your physical condition fluctuates, and your exercise intensity has to fluctuate accordingly. If your condition is good, do two more sets of sprints. If your condition is bad, just walk slowly for two rounds to stretch. There is really no shame in that. Now every time before I go to the gym, I spend 30 seconds shaking my shoulders twice and doing two bodyweight squats. If I feel that my joints are tight and my muscles are weak, I directly switch to core activation exercises that day without even touching the weight. In the past six months, I have never had the same pain for two or three days after the previous exercise.

There are also many people who think that "pre-rehabilitation is all about IQ tax. I haven't started practicing yet. Spending half an hour practicing clam poses and arch activation is a waste of time." I thought the same way before, until I followed a few veteran runners out for training and found out that those who have completed five or six marathons without knee injuries spend 15 minutes doing hip abduction and ankle stability activation exercises before each run. They always have supportive insoles that fit their arches in their bags.

I specifically checked the survey data from the Sports Medicine Department of Peking University Third Hospital. Marathon enthusiasts who insist on special pre-rehabilitation have an injury incidence rate 57% lower than those who directly start running, and the completion rate is 40% higher. Many times your knees hurt when running or your shoulders hurt when playing badminton. It’s not because you’re doing something wrong at all. It’s because your corresponding stabilizing muscles are not activated at all. They exert force directly when you come up. Don’t your joints directly compensate? It is much more effective to make up for these shortcomings in advance than to apply plaster for ten days after you have pain.

Oh, by the way, there is another pitfall that many people have stepped on: don’t think that wearing knee pads and wrist pads can be done casually. Protective gear is just an auxiliary tool to help you limit the range of erroneous force exertion, not an injury-free gold medal. I used to wear a support wrist brace to achieve a PR on the bench press. The angle of my wrist was not correct and it was twisted. It took me half a month to recover.

After all, the most practical reminder is still the same: don’t regard online standards and other people’s experiences as golden rules. Your own physical feelings are always the most accurate. Don't carry it on, don't rush blindly, make up for your shortcomings in advance, any neatly listed precautionary principle will work.