Sports injury prevention and treatment teaching design

The core goal of this design is for primary and secondary school sports enthusiasts aged 12-18. Through 4-hour "cognition-practical-adaptation" layered teaching, the incidence of common sports injuries among students can be reduced by 40%, and the accuracy of initial treatment of acute injuries can reach 90%, completely avoiding secondary injuries and chronic strain problems caused by incorrect treatment. All content comes from my 8 years of front-line practical experience in primary and secondary school physical education + school team doctor, and there is no empty theory.

To be honest, the sports injury classes in many schools were in vain. Last year, I coached the junior high school basketball team and received seven sick notes for sprained feet in one semester. Two children developed chronic synovitis due to hot compresses and random rubbing after their injuries and were unable to touch basketballs for half a year. I flipped through the injury course materials they had taken before, and they were all long lists of theories. It gave me a headache, let alone a kid of twelve or thirteen years old, so I came up with this set of designs that are more practical.

In the first class, I didn’t even enter the classroom. I took them directly to the playground and asked everyone to wear their usual sports equipment and do their usual warm-up routine before exercise. Don't tell me, a bunch of problems can be found every time: some wear sneakers to play badminton, some warm up only by pressing their legs without turning their ankles and wrists, and some warm up only by static stretching, stretching their legs so much that they shake their heads before rushing to play the game. Pointing out problems on the spot is much more effective than putting ten pages of "The Importance of Warming Up" on a PPT. Oh, by the way, there are actually different opinions in the academic circles about the optimal warm-up plan. One group represented by the American College of Sports Medicine advocates that dynamic activation should be the main method before all explosive exercises. Static stretching will reduce muscle explosive power and increase the risk of injury. ； Many veteran coaches of traditional sports training in China believe that 10 minutes of static stretching before strength training can effectively prevent muscle strains. I will not give a firm conclusion in the class. I will directly lay out the applicable scenarios of the two types of programs and let students choose based on the sports they often play - such as badminton and basketball. For sports that require explosive power, use dynamic activation such as high leg raises and back kicks. ； When practicing strength events such as weight-bearing squats and deadlifts, it is safer to do static stretching in advance.

After everyone has a concrete perception of the risks, I will go into the classroom to talk about the treatment content. I will not talk about the theory first, but will first show three real cases that I took: The first one is a school team kid who sprained his foot and applied hot compresses and rubbed his foot on the spot. The next day, it was so swollen that he couldn't wear shoes.； The second one was a student who broke his knee while running and sprinkled Yunnan Baiyao powder directly on the wound, leaving a two centimeter scar. ； The third one was someone who sprained his ankle and managed to walk for a kilometer. In the end, he was found to have an avulsion fracture and was put in a cast for three weeks. After showing the cases, we will talk about the treatment principles. There is no "only standard answer" here. We will lay out the traditional RICE principles and the POLICE principles promoted by the academic circles in recent years: In the past, everyone believed that if you sprained your foot, you should definitely rest, ice, apply pressure, and elevate it, that is, regular It’s RICE, but the latest clinical research has found that you can do appropriate weight-bearing activities 24 hours after acute injury, which is the new “appropriate weight-bearing” requirement in the POLICE principle. It recovers much faster than absolute bed rest, and can also avoid muscle disuse atrophy. I will also post the recovery records of the student whose muscles atrophied after lying down for two weeks, and the student who later went to bed in three days according to the new principle, so that everyone can see the difference at a glance. After the lecture, practice begins. Two people work in groups to tie ankle compression bandages to each other and simulate the treatment process after a sprain. If the bandage is too tight, affecting blood supply, or the position is wrong and has no fixed effect, it should be corrected on the spot. Practice until everyone can bandage it correctly within three minutes.

Of course, not all prevention plans are universal. I will leave 20 minutes in each class for everyone to make individual assessments: students with flat feet should not wear cushioned running shoes to run long distances. Dozens of arch support pads can reduce the risk of plantar fasciitis by 80%.； Students with O-shaped or ； Students with old injuries should perform targeted activation before each exercise, and do not insist on comparing exercise intensity with others. There was a freshman in high school who had knee pain every time he ran 800 meters. When he went to the hospital to take a X-ray, there was no organic problem. Later, I found out that he habitually buckled his feet in when he landed on the ground. After adjusting his posture for two weeks, he never complained of pain again.

In the assessment, I didn’t test noun explanations, but drew scenarios on the spot: either simulate how you would deal with someone twisting their leg on the court, or design a 10-minute warm-up plan for your favorite sports. If you can implement it, you will be considered qualified. I really want to test you on which words RICE spells out, and whether you should panic or not when something happens, it is of no use at all.

I tried this design in junior high schools in three schools for a year. After tracking, the incidence of sports injuries among students dropped by 47%, which was higher than I had expected. The only student who suffered from chronic strain suffered a fall while secretly going extreme skateboarding without wearing protective gear. When he came back, he stuck out his tongue and said to me, "Teacher, I forgot to wear wrist guards when I went out in a hurry. I really won't dare to do it next time." In fact, to put it bluntly, this class is not to teach you how to be a professional team doctor, but to allow you to play the sports you like with peace of mind. Don't leave the regret of not being able to play or run because of small mistakes that could have been avoided. This is enough.