Gym fitness injury

90% of the core causes of injuries in gyms are not the single factor of "non-standard movements", but the result of the combination of unbalanced training planning, environmental omissions, and misjudgment of body signals. More than 80% of non-acute injuries can be avoided in advance.

Last week, I met Xiao Zhou, who had been practicing for half a year at the gym I frequented. He limped and asked the coach for an explanation. He said that he squatted in strict accordance with the standard movements taught. As a result, he developed patellar tendinitis and had to hold on to the handrail when going down the stairs. Three people who often stay at the gym gave three completely different conclusions: The group class instructor who took him said that when he squatted to failure, his knees unconsciously buckled in, and the movement was out of shape, which put extra pressure on the patellar tendon. ； The wild guy who has been practicing powerlifting for three years in the strength area next door curled his lips and said that his stance was so narrow that it looked like he had bound feet. When he squatted down, the force on his patellar tendon was twice the normal stance, which had nothing to do with internal buckles. ； Later, he went to the Sports Rehabilitation Department to register. The doctor looked through his work and rest records for the previous week and asked him directly if he had stayed up until three o'clock the day before to catch up on the plan, and drank two glasses of iced Americano on an empty stomach before rushing to the gym? Xiao Zhou was speechless on the spot.

In fact, the fitness circle has been arguing for almost ten years about whether movement standards are the culprit of injuries, and they still have no idea. Fans of bodybuilding training firmly believe that "efforts are in vain if the movements are not correct" and require that every movement should be at the optimal angle for muscle exertion, without any compensation. ； Players of powerlifting and CrossFit systems feel that "controllable compensation is normal force exertion." As long as the core is stable under the extreme weight, even if the back is slightly arched and the knees are a little more than the toes, it is not considered a movement error at all. I've been through this trap before. When I was deadlifting to my waist, I held the bodybuilding tutorial and scolded myself for not tightening my core for three days. Later I looked through my training log and realized that I already had a tingling sensation in my erector spinae muscles after deadlifting three days ago. I stupidly thought it was "muscle growth soreness", so I added 5kg to PR, which directly strained the deep muscles. I had to lie down for a whole week before I dared to bend over.

It’s quite interesting to say. I’ve seen someone bend down to pick up dumbbells before doing deadlifts and reach their waist. Do you think this is a strange move? Just to clear my mind after practicing without strings.

Don't believe it, nearly half of acute injuries have nothing to do with movements. Last month, my friend at the same gym was doing chest presses. He didn't pay attention when he was holding the bar. The bar was covered with sweat from the previous person and was as slippery as soap. He let go immediately after the third push. The barbell hit his collarbone and required three stitches. Even the leave request was written for him by the gym owner. There are also those free squat racks where the latch is not tightened and the guard bar falls off halfway through the squat. ； Someone stepped on the yoga mat with water on the bottom of the shoe, and I slipped and twisted my wrist while doing plank support. I have seen the most bizarre reasons for injuries, and I can tell them in a stand-up comedy for half an hour.

Different people have completely different logics about how to prevent injuries, and no one is right or wrong. Conservative fitness bloggers say every day that you must foam roll for 10 minutes before training, dynamic stretch for 15 minutes, add a maximum of 2.5kg of weight each time, and rest for 3 minutes between groups. ； Wild powerlifting experts think it's just a show. Find a reliable person to stand by and protect you when you hit the weight. Don't stay up late and don't drink alcohol the day before. It's more effective than any other kind of stretching. I have been trying it myself for more than half a year, and both methods are right. For someone like me who has an old rotator cuff injury, loosening my shoulders, knees and ankles before training will really reduce the risk of soreness. If I am in a particularly good condition and want to hit a weight, I will definitely ask a skilled brother next to me to help protect me, and I will never carry it by myself.

Harm, to put it bluntly, fitness is a matter of talking to your body. It is not about getting a perfect score in the exam, nor is it about competing with others to see who can lift heavier. Just like if your mobile phone still has 10% battery left and you play games at high performance, it is already prone to overload and jamming, so why should you blame the poor quality of the mobile phone? Now every time I enter the gym, the first thing I do is clean the bars and mats. If I stayed up late or drank alcohol the day before, I just switch to walking on the elliptical machine for 40 minutes. No PR or training plan is as important as being able to climb stairs normally without leg pain the next day.