加载中…
Place · Level 3
训练伤多半来自负荷与恢复之间的缺口, 不是动作选择本身 · 跑步与力量各有高发部位 · 真红旗要就医
synergy · 1
Shaw 2017: 15 g collagen peptides + 50 mg vitamin C 30-60 min pre-training → tendon collagen synthesis ↑. Useful in tendinopathy rehab.
cofactor · 2
A deload every 4-8 weeks is not slacking; it lets connective tissue catch up. Tendon and bone adapt slower than the heart and slower than muscle, and injury tends to happen inside exactly that gap.
Train through a full range and strength lands at the angles you actually use; train only the partial range and the weak stretch stays weak, with the compensation intact. That is where mobility pays — not in how far you can stretch.
regulates · 4
The first factor in running injury is a jump in load. The cardiorespiratory system improves fast, tendon and bone much slower; the 10%-a-week rule buys exactly that lag so the slow tissues can catch up.
Resting a tendon does not repair it: collagen synthesis falls and stiffness degrades. This is why acute-injury consensus moved from strict RICE immobilisation to early controlled loading.
Tendon, ligament and bone adapt more slowly than muscle and nerve. Add load too fast and the muscle copes while the slow tissues do not — that gap is where overuse injury comes from, and a jump in volume or intensity is the single biggest risk factor.
The part of a warm-up worth doing is raising temperature and rehearsing the movement, which makes the session better. It does not offset the first factor in training injury — a jump in load — which only pacing can manage.