认识运动医学：开启你的科学运动之旅 / Chapter 1: Introduction to Sports Medicine: Start Your Scientific Sports Journey

周三的体育课，三年级的李宇抱着篮球往操场跑，刚跨过跑道边的减速带，脚底一滑整个人往前扑，膝盖磕在塑胶跑道上，擦破了一大块皮，渗出血珠。体育老师张老师快步走过来，没有直接掏出红药水，而是先蹲下来问：“有没有觉得头晕？脚踝能不能转动？”确认李宇只是皮外伤、没有扭到关节后，张老师才带他去医务室处理，还告诉他：“下次跑的时候要看路，减速带要跨过去，不能踩哦。”——你猜张老师做的这些，和今天我们要讲的“运动医学”有什么关系？

Sports Medicine is a specialized field that studies human health, injury prevention, and rehabilitation during physical activity. 运动医学是一门专门研究运动过程中人体健康、损伤预防和康复的科学，它不是只有专业运动员才需要的“高深学问”，而是和每一个爱跑、爱跳、爱打球的小朋友息息相关的“运动小帮手”。你跑步时膝盖疼、跳绳跳多了脚酸、打球扭了脚不知道怎么办，这些问题的答案，都藏在运动医学的知识里。

1.1 运动医学到底是什么？

1.1.1 不是只有运动员才需要的学科

很多人觉得运动医学是给专业运动员服务的，帮他们处理伤病、提升成绩，其实这个想法只对了一半。根据国际运动医学联合会（FIMS）2023年的统计，全球每年儿童和青少年的运动损伤发生率约为15%，其中90%的损伤都发生在校园体育课、课外兴趣班和日常玩耍中，只有不到10%的损伤发生在专业训练场景里。换句话来说，普通小朋友遇到运动损伤的概率，比专业运动员还要高。

运动医学的核心目标从来不是“只有运动员不受伤”，而是让每一个参与运动的人都能安全、科学地享受运动的乐趣。对儿童来说，运动医学的价值尤其重要：小朋友的身体还在发育，骨骼、肌肉、关节都比成人更脆弱，错误的运动姿势、过量的运动强度，不仅会导致当下的损伤，还可能影响长期的生长发育。比如很多小朋友因为跳绳姿势错误导致膝盖疼，如果不管不顾继续跳，可能会损伤生长板，甚至影响腿型发育；而如果用运动医学的知识调整姿势、控制运动量，不仅能避免损伤，还能让跳绳真正起到促进长个子的作用。

Sports Medicine is not just for professional athletes. According to the 2023 statistics of the International Federation of Sports Medicine (FIMS), the annual incidence of sports injuries among children and adolescents worldwide is about 15%, 90% of which occur in school physical education classes, extracurricular interest classes and daily play, and less than 10% of injuries occur in professional training scenarios. In other words, ordinary children are more likely to suffer from sports injuries than professional athletes.

The core goal of sports medicine has never been "only athletes do not get injured", but to let everyone who participates in sports enjoy the fun of sports safely and scientifically. For children, the value of sports medicine is particularly important: children's bodies are still developing, and their bones, muscles and joints are more vulnerable than adults. Wrong exercise posture and excessive exercise intensity will not only cause immediate injuries, but also affect long-term growth and development. For example, many children have knee pain due to wrong rope skipping posture. If they continue to jump without attention, it may damage the growth plate and even affect leg development. However, if we adjust the posture and control the exercise amount with the knowledge of sports medicine, we can not only avoid injury, but also make rope skipping really promote height growth.

1.1.2 运动医学的三个核心方向

对儿童来说，运动医学主要围绕三个核心方向展开，我们可以把它想象成“运动安全的三把保护伞”： 第一把伞是损伤预防，就是教你怎么运动才不会受伤。比如跑步的时候怎么摆臂、怎么落地才不会伤膝盖，跳绳的时候怎么握绳、怎么跳才不会崴脚，打球之前怎么热身才不会拉伤肌肉，这些都是损伤预防的内容。根据中国青少年体质健康研究2023年的报告，我国中小学生运动损伤的发生率约为12.7%，其中70%的损伤都是因为运动前没有热身、运动姿势错误导致的，只要学会基础的预防知识，大部分损伤都可以完全避免。

第二把伞是损伤处理，就是万一不小心受伤了，怎么处理才能好得快、不留后遗症。比如擦破了皮怎么消毒、扭了脚怎么处理、肌肉拉伤了怎么恢复，运动医学里有经过验证的科学方法，比“偏方”有用得多。比如很多小朋友扭了脚会用白酒擦，或者马上揉一揉，其实这些方法反而可能加重肿胀，而运动医学推荐的RICE原则（休息Rest、冰敷Ice、加压Compression、抬高Elevation），能最快地消肿止痛，减少恢复时间。

第三把伞是运动表现提升，就是帮你更安全、更高效地提升运动能力。比如跑步的时候怎么呼吸才能跑得更远、不会岔气，力量训练的时候怎么发力才不会伤到腰，这些知识不仅能帮你避免受伤，还能让你在运动中获得更好的成绩，更享受运动的乐趣。

The three core directions of sports medicine for children are like "three umbrellas for sports safety": The first umbrella is injury prevention, which teaches you how to exercise without injury. For example, how to swing your arms and land when running to avoid knee injury, how to hold the rope and jump when skipping rope to avoid spraining your ankle, and how to warm up before playing ball to avoid muscle strain. These are all contents of injury prevention. According to the 2023 report of China's adolescent physical health research, the incidence of sports injuries among primary and secondary school students in China is about 12.7%, 70% of which are caused by no warm-up before exercise and wrong exercise posture. As long as you learn basic prevention knowledge, most injuries can be completely avoided.

The second umbrella is injury treatment, which is how to deal with injuries quickly without sequelae if you are accidentally injured. For example, how to disinfect when the skin is broken, how to deal with sprained ankles, and how to recover from muscle strains. There are proven scientific methods in sports medicine, which are much more useful than "folk remedies". For example, many children will rub their sprained ankles with liquor or massage immediately, but these methods may aggravate the swelling. The RICE principle (Rest, Ice, Compression, Elevation) recommended by sports medicine can reduce swelling and pain fastest and shorten the recovery time.

The third umbrella is improvement of sports performance, which helps you improve your sports ability more safely and efficiently. For example, how to breathe when running to run farther without side stitches, and how to exert force when doing strength training to avoid waist injury. These knowledge can not only help you avoid injury, but also help you get better results in sports and enjoy the fun of sports more.

1.2 运动医学对儿童运动的核心价值

你可能会问：“我又不是专业运动员，不用拿奖，学运动医学有用吗？”当然有用！我们可以看两个真实的案例： 第一个案例是北京海淀区某小学三年级的学生小凯，以前他每次上体育课跑800米都会摔，不是被自己的脚绊倒，就是跑着跑着撞到同学，体育老师说他平衡能力差，让他多练，但是练了半年还是没用。后来体育课引入了运动医学的生物力学内容，老师发现小凯跑步的时候总是内八字，脚踝发力不正确，导致重心不稳，于是教了他3个简单的脚踝稳定性训练动作，每天练5分钟，两个月后小凯跑步再也不摔了，还在班级运动会上拿了50米跑的第三名。这就是运动医学的价值：不是让你苦练，而是帮你找到问题所在，用科学的方法解决问题。

第二个案例是上海浦东新区某小学四年级的学生小琪，去年上篮球课的时候扭了脚踝，当时肿得像个包子，她妈妈听老人的说“扭了脚要揉，揉开就好了”，结果揉了半小时，肿得更厉害了，休息了两周才能正常走路，耽误了很多课。后来学校开了运动医学的科普课，小琪学会了RICE原则，今年上体育课的时候又不小心扭了脚，她马上停下来，找老师要了冰袋敷了15分钟，用绷带轻轻缠好，把脚放在凳子上抬高，回家之后又敷了两次，第二天肿就消了一半，第三天就能慢慢走路了，只休息了3天就恢复了正常运动。这就是运动医学的第二个价值：遇到问题不用慌，用科学的方法处理，能少遭罪、好得快。

The first case is Xiaokai, a third-grade student in a primary school in Haidian District, Beijing. In the past, he would fall every time he ran 800 meters in PE class. He either tripped over his own feet or bumped into his classmates while running. The PE teacher said that his balance ability was poor and asked him to practice more, but he made no progress after half a year of practice. Later, the PE class introduced the biomechanics of sports medicine. The teacher found that Xiaokai ran with his feet turned inward and his ankles exerted incorrect force, which led to an unstable center of gravity. So the teacher taught him three simple ankle stability training movements, which he practiced for 5 minutes every day. Two months later, Xiaokai never fell when running, and he won the third place in the 50-meter run at the class sports meeting. This is the value of sports medicine: it is not about hard training, but about helping you find the problem and solve it with scientific methods.

The second case is Xiaoqi, a fourth-grade student in a primary school in Pudong New Area, Shanghai. Last year, she sprained her ankle during a basketball class. At that time, it was as swollen as a bun. Her mother heard the old man say, "If you sprain your ankle, you should massage it to spread the swelling." As a result, after massaging for half an hour, the swelling became more serious. She had to rest for two weeks before she could walk normally, which delayed a lot of classes. Later, the school opened a popular science class on sports medicine. Xiaoqi learned the RICE principle. This year, when she took PE class, she accidentally sprained her ankle again. She stopped immediately, asked the teacher for an ice pack and applied it for 15 minutes, wrapped it gently with a bandage, and raised her foot on the stool. When she went home, she applied it twice more. The next day, the swelling was half gone, and she could walk slowly on the third day. She only rested for 3 days before returning to normal exercise. This is the second value of sports medicine: when you encounter problems, don't panic. With scientific treatment, you can suffer less and recover faster.

除了预防损伤和处理损伤，运动医学还能帮你提升运动表现，让你更享受运动的乐趣。比如很多小朋友跑步的时候容易岔气，或者跑不远，其实是因为呼吸方法错了，运动医学里的腹式呼吸方法，能帮你提升氧气利用效率，跑得更远更快；还有很多小朋友打篮球的时候总投不进，不是手劲不够，而是发力姿势错了，运动医学里的生物力学知识，能帮你找到正确的发力方式，提升命中率。更重要的是，学会运动医学的知识，你就能自己判断什么时候该运动、什么时候该休息，不会因为运动受伤影响学习和生活，真正成为“运动小先锋”。

1.3 本书三件套使用指南

这本书同时有三种格式，分别适合不同的使用场景，你可以根据自己的需求选择：

1.3.1 📖 纸书格式：适合深度阅读和收藏

纸书版本采用了环保大豆油墨和护眼米黄色纸张印刷，不会伤害你的眼睛，书里还有专门为小朋友绘制的卡通插图，主角是四个