Name: 如何從任何傷害中恢復過來（5 個科學步驟） | 科學解釋 (How To Recover From Any Injury (5 Science-Based Steps) | Science Explained)
Uploaded: 2024-10-15T01:36:54.000Z
Duration: 9 min 41 s

So, if you've been lifting for any significant amount of time, chances are you've already dealt with an injury, or will at some point in the future.

是以，如果您從事舉重運動已有相當長的時間，那麼您很可能已經受過傷，或者在未來的某個時候會受傷。

情態副詞

Research from Keogh and Wynwood found that out of the most common weight training sports, bodybuilding actually has the lowest rate of injury, with the Highland Games, a Scottish lifting event including the Stone Put and Caber Toss, having the highest.

基奧和溫伍德的研究發現，在最常見的重量訓練運動中，健美運動的受傷率其實是最低的，而蘇格蘭高地運動會（Highland Games，蘇格蘭的一項舉重比賽，包括推石頭和扔木箱）的受傷率則最高。

分詞構句

Powerlifting, how I injured my lower back, was in the middle, clocking in at 1-2 injuries per year per lifter.

力量舉是我腰部受傷的原因，它處於中間位置，每名舉重運動員每年受傷 1-2 次。

So the average powerlifter will likely sustain some kind of injury once or twice a year.

是以，一般的力量舉重運動員每年可能會受一兩次傷。

However, a more recent study found that 70% of powerlifters reported being currently injured, implying that even if the injury rate is a bit lower compared to other sports, maybe those injuries tend to stick around longer.

不過，最近的一項研究發現，70% 的舉重運動員表示目前有傷在身，這意味著即使與其他運動相比，舉重運動員的受傷率要低一些，但也許這些傷病往往會持續更長時間。

The top three most common injury sites for bodybuilders and powerlifters are the shoulders, knees, and lower back.

健美運動員和舉重運動員最常見的三大受傷部位是肩部、膝蓋和腰部。

Just about five years ago, after taking a silver medal at the Canadian Powerlifting Nationals, I sustained a pretty bad back injury.

大約五年前，我在加拿大全國舉重錦標賽上獲得銀牌後，背部受了重傷。

My spinal erector muscles locked up and spasmed for several hours on and off.

我的脊柱直立肌鎖死，並斷斷續續痙攣了幾個小時。

I could barely move my upper body, so I had to be carried out of the gym on a stretcher.

我的上半身幾乎動彈不得，只能用擔架把我抬出體育館。

Since powerlifting was my main passion at the time, this was actually a really tough time for me.

由於力量舉是我當時的主要愛好，這對我來說其實是一段非常艱難的時期。

I was preparing for one of the biggest competitions in the world, the Arnold Classic, and ended up having to drop out from the competition.

我當時正在備戰世界上最大的比賽之一--阿諾德經典賽，結果不得不退出比賽。

Flash forward a few years, and my lifts are now finally at a point where I'm getting close to setting new PRs again, my back has never felt better, and I just absolutely love training again.

轉眼幾年過去了，我的舉重成績終於又接近了新的記錄，我的背部感覺從未如此好過，我完全愛上了訓練。

I want to share with you guys my top five tips for overcoming a similar situation based on my personal experience and what the scientific evidence has to say.

我想根據我的個人經驗和科學證據，與你們分享克服類似情況的五大祕訣。

My first tip is to just not get injured in the first place.

我的第一個建議是，首先不要受傷。

This may be easier said than done, but I do think that prevention is the best medicine here.

這可能說起來容易做起來難，但我認為預防是最好的良藥。

The first thing that comes to mind is doing a proper warm-up.

我首先想到的是做適當的熱身運動。

One review by Fradkin and colleagues identified simply raising core body temperature as the main factor when it comes to reducing injury risk.

弗拉德金及其同事的一篇評論指出，提高核心體溫是降低受傷風險的主要因素。

This is why, in my videos on warming up, I really emphasize always doing 5-10 minutes of low-to-moderate intensity cardio before jumping into lifting.

這就是為什麼在我的熱身視頻中，我非常強調在開始舉重之前，一定要做 5-10 分鐘中低強度的有氧運動。

From there, I recommend going through a series of dynamic stretches and a simple loading pyramid before working up to heavy working weight, and I'll link the video outlining all of that down below.

從那以後，我建議在增加大重量訓練之前，先進行一系列動態拉伸和簡單的金字塔式負重訓練。

Next, we need to talk about proper technique.

接下來，我們需要談談正確的技術。

I did a full video series on this just because I think it's so important.

我做了一個完整的視頻系列，就是因為我認為這一點非常重要。

I think you should pretty much always value technique over weight.

我認為你應該始終把技術看得比重量更重要。

Interestingly, one 2015 study found that as weight increased from 70% to 100% of one rep max on the deadlift, the level of lower back rounding significantly increased.

有趣的是，2015 年的一項研究發現，隨著負重舉重量從最大單次重量的 70% 增加到 100%，下背部變圓的程度顯著增加。

This means the closer you get to your max, the more likely it is that your lifting technique is going to change.

這意味著越接近最大值，你的舉重技術就越有可能發生變化。

First, you shouldn't max out that frequently, just a handful of times per year.

首先，你不應該那麼頻繁地達到最大值，每年只需幾次即可。

And second, on submaximal lifts, you should always be fine-tuning and improving your technique by recording your sets and focusing on ways that you can improve.

其次，在進行次極限舉重時，應始終通過記錄每組動作和關注可以改進的方法來微調和改進自己的技術。

I also think you need a mature lifting mentality to avoid getting hurt.

我還認為，你需要有一種成熟的舉重心態，以避免受傷。

And before recording here, I spoke with head Canadian powerlifting coach Avi Silverberg about this.

在錄製之前，我與加拿大舉重總教練阿維-西爾弗伯格（Avi Silverberg）就此進行了交談。

So, I always try to operate with the mentality that it's better to live to fight another day.

是以，我總是抱著 "活著就是為了更好地戰鬥 "的心態去工作。

When I'm designing powerlifting programming, I have very few opportunities for my athletes to max out in training.

在設計舉重訓練計劃時，我很少有機會讓運動員在訓練中發揮出最大水準。

I don't prescribe RPE 10 work, and I prescribe RPE 9 work very sparingly.

我不規定 RPE 10 的訓練，也很少規定 RPE 9 的訓練。

Sleep and stress also play a huge role in recovery.

睡眠和壓力對康復也有很大影響。

So, on days that you failed an exam, got dumped, or you got fired, that's okay if you pull back on the numbers a little bit, and this is something Avi really emphasized in our call as well.

是以，在考試不及格、被甩或被解僱的日子裡，你可以稍微縮減一下數字，這也是阿維在電話中強調的一點。

A piece of advice I have is that I've almost never regretted modifying a workout, whether that's not taking a top set, whether that's reducing the overall training load, whether that's even going to the gym, warming up, and then leaving.

我的一個建議是，我幾乎從未後悔修改過一次訓練，無論是不做最高組，還是減少整體訓練負荷，甚至是去健身房熱身，然後離開。

I also think taking deload weeks where you reduce volume and or intensity by 25 to 50% once every few months is a good idea as well.

我還認為，每隔幾個月進行一次 "減量周"，將運動量和強度減少 25%至 50%，也是一個好主意。

Okay, so my second tip is now that you've already injured yourself, depending on the period of time.

好了，我的第二個建議是，現在你已經受傷了，這取決於時間的長短。

For me, when I got injured, I completely shifted my primary goal from building strength on just three lifts to building muscle using whatever lifts I could do without pain, which was actually almost all of them.

對我來說，當我受傷時，我完全改變了我的主要目標，從只做三個舉重動作來增強力量，轉變為使用任何我可以在沒有疼痛的情況下做的舉重動作來增強肌肉，實際上幾乎是所有的舉重動作。

So rather than overload on the squat, which was aggravating my lower back, I combined the leg press and the hip thrust, which in my opinion is going to hit the quads and the glutes just as well, or nearly just as well as the squat will from a hypertrophy standpoint.

是以，我並沒有在深蹲上超負荷訓練（深蹲會加重我的下背部負擔），而是將壓腿和臀部推舉結合起來，在我看來，從肥大的角度來看，壓腿和臀部推舉對四頭肌和臀部的鍛鍊效果與深蹲一樣好，甚至幾乎一樣好。

This actually ended up improving my physique, especially areas like my side delts and my lats, which might not have been getting enough stimulation from all that focus on the big three.

這實際上最終改善了我的體質，尤其是側三角肌和腹肌等部位，因為這些部位可能沒有從對三巨頭的關注中得到足夠的刺激。

And I think being really stubborn with your initial goal can just end up hurting you more in the long run.

我認為，對最初的目標固執己見，從長遠來看可能會給你帶來更大的傷害。

Dr. Quinn Henoch explained this in a video describing a rugby player who re-injured himself by jumping back into aggressive training too quickly.

奎恩-亨諾奇博士在一段視頻中解釋了這一點，視頻中描述了一名橄欖球運動員由於過快地重新投入到積極的訓練中而再次受傷的情況。

So if again, we're making up narratives, what happened here?

那麼，如果我們又在編造故事，這裡發生了什麼？

好吧，他可能已經感覺不到疼痛了。

Now he's missed a couple of weeks of training.

現在他已經錯過了幾周的訓練。

Well, you got to make that up somehow, right?

Let's get you all caught up and double your work from zero to a two AC ratio.

讓我們把你們的工作從零加倍到兩個 AC 比率。

We get hurt again, and we're back to doing nothing.

我們又受傷了，又開始無所事事。

So rather than being stubborn and sticking to your original goal, just because I think you should instead shift your goal for a few weeks or a few months, and then come back to it once you're confident you've fully recovered.

是以，與其固執地堅持原來的目標，不如先把目標轉移幾個星期或幾個月，等你確信自己已經完全恢復了，再重新開始。

So my third tip is that you shouldn't get emotionally attached to your old PRs or the numbers that other people are lifting.

是以，我的第三個建議是，你不應該對自己以前的成績或其他人的舉重成績產生感情。

Now this can be really tough, but here's where you have to really check your ego.

現在，這可能真的很難，但在這裡，你必須真正檢查你的自我。

When I posted my max attempts last week, I got hundreds of comments from people saying that it looked too easy and that I should have gone heavier.

當我上週發佈我的最大嘗試時，我收到了數百條評論，人們說這看起來太容易了，我應該做得更重一些。

And while that is kind of a compliment, I think it also shows that some of us have this where if we think that we could have lifted heavier, and that means that we should have lifted heavier.

雖然這是一種讚美，但我認為這也表明，我們中的一些人有這樣的想法，如果我們認為我們可以舉得更重，那就意味著我們應該舉得更重。

And in my opinion, I think it's much better when recovering from an injury to practice patience, detach yourself from the numbers and allow yourself to make more gains in the future without having to take a step back due to re-injury.

而且在我看來，我認為在傷病恢復期間，最好能保持耐心，將自己從數字中抽離出來，讓自己在未來取得更多的進步，而不必因為再次受傷而退縮。

My fourth tip is to be careful with recovery equipment.

我的第四個建議是小心使用恢復設備。

This includes foam rollers, lacrosse balls, massage devices, cryotherapy, and so on.

這包括保麗龍滾筒、長曲棍球、按摩器、冷凍療法等。

Many people seem to be under the impression that they can just foam roll their way out of an injury, which unfortunately isn't the case.

很多人似乎都以為只要用保麗龍滾就能擺脫傷痛，但不幸的是，事實並非如此。

That isn't to say you shouldn't foam roll.

這並不是說你不應該滾保麗龍。

I personally foam roll for three or four minutes before every workout.

每次鍛鍊前，我都會進行三四分鐘的保麗龍滾動。

It helps me feel less tight and more mobile for the workout, but I wouldn't be under the impression that these tools are going to fix your injury.

它能讓我在鍛鍊時感覺不那麼緊繃，更加靈活，但我不會認為這些工具能治好你的傷。

And rather than focusing a lot of time and energy into these techniques, I'd pay more attention to your training itself, such as by training lighter or using exercises that don't cause you any pain and then fine tuning your sleep and your nutrition.

與其把大量時間和精力放在這些技巧上，我更願意關注你的訓練本身，比如減輕訓練量或使用不會讓你感到疼痛的運動，然後調整你的睡眠和營養。

And then, of course, if you are going to use these modalities, I'd use them in conjunction with a specific rehab plan from an actual qualified professional rather than just rolling out the injured site willy nilly.

當然，如果你要使用這些方法，我會將它們與真正合格的專業人員制定的具體康復計劃結合起來使用，而不是隨意地推出受傷部位。

Also, try not to become overly reliant on training gear.

此外，儘量不要過度依賴訓練裝備。

For example, if the only way you can squat without pain is by using a belt and knee sleeves, that could be a sign that you haven't recovered enough yet and you're only using that training gear as a crutch.

例如，如果你只有使用腰帶和膝套才能在深蹲時不感到疼痛，這可能表明你還沒有得到足夠的恢復，你只是把這些訓練裝備當成了柺杖。

I'd recommend doing most of your warmup sets with no lifting gear at all until you get to your working sets.

我建議在進行大部分熱身動作時，完全不穿任何舉重裝備，直到進入訓練動作。

And then wearing a belt does add an element of safety and comfort with no real downside as long as you're lifting responsibly.

然後，只要你負責任地舉重，繫上腰帶確實會增加安全和舒適感，但並沒有真正的壞處。

Your injury has now healed and it's time to lift some weight again.

你的傷已經痊癒，是時候再次舉重了。

這可能是一種艱難的平衡行為。

You don't want to be like that rugby player who jumped right back into things too quickly.

你可不想像那個橄欖球運動員一樣，太快就重新投入工作。

But you also don't want to squash your potential by delaying your comeback forever.

但你也不想因為永遠延後復出而壓抑自己的潛力。

One review on the psychological factors of rehab emphasized that a successful return is underpinned by developing self-confidence, especially in the injured body part.

一篇關於復健心理因素的評論強調，成功復健的基礎是培養自信心，尤其是對受傷身體部位的自信心。

For me, I built my confidence back through gradual exposure to heavier and heavier weights.

對我來說，我是通過逐漸接觸越來越重的重量來找回自信的。

First, I got confident that I could lift just one plate on the deadlift.

首先，我有信心在負重舉重時只舉起一塊平板。

I did this for several weeks and then I'd add five or ten pounds, which over time, gradually built my confidence in progressively heavier and heavier weight.

我這樣做了幾個星期，然後我會增加五磅或十磅，隨著時間的推移，我逐漸建立了信心，體重也越來越重。

And over the course of about a year, I just slowly worked my way up, adding weight when I felt ready, all the while really focusing on my technique over everything else.

在大約一年的時間裡，我慢慢地提高自己的水準，在我感覺準備好的時候增加重量，同時真正把重點放在我的技術上，而不是其他方面。

Last week, I pulled 485 pounds and now I'm really confident that I can do that again without pain.

上週，我拉出了 485 磅的重量，現在我真的很有信心，我可以再次做到這一點，而不會感到疼痛。

I think the key to building confidence is just having patience and building trust in yourself that you're not going to start lifting with your ego or doing anything based on emotional attachment to certain numbers.

我認為，建立自信的關鍵在於耐心和對自己的信任，相信自己不會自負地開始舉重，也不會因為對某些數字的感情而做任何事情。

And I really think that if you can do that, you're well on your way to rebuilding your strength and coming back better than you ever were before.

我真的認為，如果你能做到這一點，你就能很好地重建你的力量，比以前更好地恢復過來。

So guys, those are my top five tips for overcoming an injury.

所以，夥計們，這就是我克服傷病的五大祕訣。

Now, before we go, I want to thank Squarespace for sponsoring this video.

現在，在我們開始之前，我要感謝 Squarespace 贊助本視頻。

So if you guys don't know, Squarespace is the all-in-one website platform that I use to run jeffnippard.com.

如果你們不知道，Squarespace 是我用來運行 jeffnippard.com 的一體化網站平臺。

And if any of you guys have been on my website recently, you'll see that I've switched my template to include a video loop and I've added a new free ebook over there you guys can download if you like.

如果你們有人最近上過我的網站，就會發現我更換了模板，加入了視頻循環，我還在那裡添加了一本新的免費電子書，如果你們喜歡，可以下載。

So Squarespace has really aesthetic designer custom templates and 24-hour customer support and they make the entire process of setting up and revamping your website really simple.

是以，Squarespace 擁有真正美觀的設計師定製模板和 24 小時客戶支持，他們讓整個網站設置和改造過程變得非常簡單。

I also regularly use their analytics app, which is great for tracking online store activity and managing site traffic.

我還經常使用他們的分析應用程序，該應用程序非常適合跟蹤網店活動和管理網站流量。

So if you guys are looking to get started with building your own website or your own online store, you can go to squarespace.com for a free trial.

是以，如果你們想開始建立自己的網站或網店，可以登錄 squarespace.com 免費試用。

And then when you're ready to launch, go to squarespace.com forward slash nippard and that's going to save you 10% off your first purchase of a website or a domain.

然後，當你準備好啟動時，訪問 squarespace.com forward slash nippard，這將為你首次購買網站或域名節省 10% 的折扣。

 Don't forget to leave me a thumbs up if you enjoyed the video, subscribe if you haven't already and I'll see you guys all here in the next video.

如果您喜歡這段視頻，別忘了給我豎起大拇指，如果您還沒有訂閱，我們下期視頻再見。