Sports injury prevention and treatment teaching design

The core goal of this design is to enable ordinary learners without professional sports background (covering both middle school students and amateur sports enthusiasts) to independently identify the precursor signals of ankle sprains, muscle strains, and chronic joint wear and tear, the three most common sports injuries, after 90 minutes of learning, master the standard processing logic of different injury stages, and completely abandon the misunderstanding of "rubbing the injury and enduring the pain". Ultimately, more than 80% of daily high-frequency sports injuries can be avoided in advance, and the injury will not be aggravated by incorrect operations when encountering acute injuries. All content is based on my 6 years of practical experience in teaching and researching physical education in middle schools and 3 years of popular science training in amateur running groups. There are no empty theories, and they all correspond to the real scenes of daily playing ball, running, and ironing.

I usually don't open the PPT first, but first show a piece of material I shot before: It was a school basketball game last month. Xiao Zhou, a sophomore in high school, fell to the ground while grabbing a rebound and sprained his foot. His teammates gathered around him, rubbed and pulled him, and even lifted him up to walk to the sidelines. As a result, his foot was so swollen that night that he couldn't wear size 44 sneakers, and he couldn't attend physical education class for three weeks. After the video, I asked everyone present, how many incorrect operations were there in the video just now? Basically 90% of the people couldn't answer all the questions. At this time, everyone's attention was focused on the next chapter.

Regarding the treatment of acute injuries, the RICE principle was commonly used in the industry in the early years, that is, rest, ice, compression, and elevation. In recent years, more and more studies have supported the POLICE principle. The core difference is that complete bed rest is replaced by appropriate weight-bearing. For example, after a sprained foot, it is not completely impossible to touch the ground. Taking two steps slowly within the pain tolerance is more conducive to swelling and recovery. I usually explain the two principles clearly, which is the right one without force. I tell everyone that if it is an ordinary mild sprained foot, you can choose POLICE to treat it at home. If it is a serious injury with the risk of ligament tear, following the doctor's advice is the first priority. Don't try it blindly on your own. There is also a question that people often ask about whether you can spray safflower oil and apply plasters. Most schools of traditional Chinese medicine for sports rehabilitation recommend using blood-activating drugs after 24 hours. Western sports medicine guidelines generally recommend using them after 48 hours. I generally give everyone a safety line: as long as an acute injury has just occurred, do not touch anything that promotes blood circulation, do not apply heat and do not rub, and you will not make a big mistake.

Oh, by the way, don’t think that all injuries are acute. Most of the problems I’ve seen are caused by chronic wear and tear. Many people think that prevention is just warming up, but it is not. I have seen someone run three laps around the playground for warm-up, and then play badminton and still have a shoulder impact, because he did not move the small muscles of the shoulder at all. The core of prevention is "matching": your equipment should match your sport. Wearing sneakers to play basketball or wearing canvas shoes for running is a green light for injury. ； Your intensity should match your ability. If you run 5 kilometers and deadlift twice your body weight as soon as you haven't exercised for a long time, it would be weird if you don't get a strain. ； Your movements must match your body posture. If someone with XO-shaped legs insists on imitating others to run a full marathon, their knees will definitely not be able to withstand it. People with high and low shoulders will smash hard every day, and their shoulders will hurt sooner or later and they will be unable to lift them. Last time, a friend from a running group came to me and said that he had knee pain after running for three months. When I saw that he was wearing old running shoes with smooth cushioning, and his running posture was still buckled, I adjusted his running posture and changed his shoes. The pain that lasted for half a month disappeared in a week. There are so many irreversible injuries, most of which are caused by carelessness.

I will not ask everyone to memorize the steps by rote. Each class is prepared with simulated ice packs, elastic bandages, and protective gear. Two people work in groups. I randomly select scenes: For example, "You and your friends went to climb a wild mountain, and your friend sprained his foot while going downhill. There are no hospitals around." "You are in the gym and your partner is hard." "My waist suddenly flashed when I was pulling", the selected group had to demonstrate the treatment process on the spot, and other people would correct the mistakes. For example, last time a group demonstrated the treatment of sprained feet, directly applying an ice pack to the skin, and someone immediately shouted "No, you need to put a towel on or you will get frostbite", which is more effective than what I have said ten times.

The assessment does not test noun explanations. It just draws out scenes and answers on the spot. The line of 80 points is that you don't make the three fatal mistakes of "kneading, applying heat, and forcibly moving". It doesn't matter if you practice the remaining details slowly. I also formed a small group for all the people who had finished the class. Usually, whoever was injured would take a video and send it to the group. I would give some preliminary suggestions when I had time. For serious cases, I would directly recommend going to the sports rehabilitation department of a nearby hospital. It is better than having them randomly go to a massage parlor to get their necks and waists broken.

I have been working on this design for almost five years and have revised it no less than ten times. I used to think that I would cram all the knowledge points into everyone, but later I discovered that if everyone can remember these three sentences: "Don't rub it blindly, don't move it blindly, and apply ice first", spend an extra three minutes to move your joints before exercising, and choose a pair of shoes that fit your feet, then this class will be worthwhile. After all, exercise is meant to be fun. If you get injured because you didn't pay attention, and you can't move for a few months, then it's really not worth the gain.