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欢迎回到本期的教练播客。
And welcome back to another episode of the on coaching podcast.
我是史蒂夫·马格努斯，像往常一样，我的好友兼同事乔纳森·马库斯也在这里。
I'm Steve Magnus, joined as always by my good friend and colleague, Jonathan Marcus.
乔，老兄，最近怎么样？
Jon, what's going on, my man?
史蒂夫，咖啡还是热的。
Steve, the coffee's hot.
阳光正好，我们又回来了，这次一定要满足大家的期待。
The sun is shining, And we're back, baby, to give the people what they want.
咱们开始吧。
Let's go.
好的。
Alright.
气氛已经到位了。
The energy is there.
现在是早晨。
It's the morning.
我们正在录这一期。
We're recording this.
俄勒冈州现在是春天。
It's spring in Oregon.
经过四个月的阴雨天，我们终于看到太阳了。
We actually finally saw the sun after four months of hibernation.
我都在想，这从天上照下来的、带来温暖和光明的东西，是什么这么美妙？
I'm like, oh, what is this delicious thing from the sky that's giving warmth and brightness to the universe?
你在德克萨斯天天见，可我们西北这边可不常见，老兄。
I know you see it all the time in Texas, but we we takes a break up here in the Northwest, bro.
是的。
Yeah.
太阳终于出来了。
The sun has come out.
好了。
Alright.
这意味着我们需要补充能量。
That means we need the energy.
这周我们来聊一个很棒的话题——长跑运动员过度使用损伤及其康复科学。
And this week, we've got a wonderful topic, the science of overuse injuries and rehabilitation for distance runners.
天哪。
Oh, man.
我们要深入探讨一下，我觉得这算是我们教练工作中最普遍的问题之一——伤病困扰。
We're gonna dive into, I think, one of, I mean, one
的确。
of the
这正是我们每天都在应对的难题。
major problems that we all face in coaching, the injury bug.
我们干的就这事，老兄。
That's all we do, man.
我们这个播客经常聊各种问题。
We talk about problems on this podcast.
我们干脆改名叫‘长跑教练和训练中的那些麻烦事儿’得了。
We could rename it the the the problems associated with coaching and training distance runners.
我觉得，这些内容根本没人会在教练培训课上教给你。
So I feel like because that's that's the it's the stuff no one teaches you in the coaching ed classes.
对吧？
Right?
你得知道怎么应对这些状况才行。
It's like, how do deal with all these issues?
不是说拿张纸巾就完事了。
Like, it's not just get a tissue.
背后还有好多别的因素在起作用。
It's there's other things involved.
没错。
That that's right.
而且你知道吗，我特别喜欢的一个应对问题的方法，我们也会这么做，就是去找你的同行。
And, you know, one of my favorite things to help deal with problems, a thing that we do as well, you go to your colleagues.
去问问别人的意见。
You go ask others.
这就是所谓的‘智囊团’。
The Brain Trust.
你知道吗？
And you know what?
所以我们才推出了学者计划，打造一个真正的智囊团，你可以加入数百人，真的是成百上千位教练的群体。
That's why we built the Scholar Program to be the brain trust where you can join hundreds, literally, hundreds and hundreds of other coaches.
专门讨论这个领域的问题。
And thinking about this area.
你觉得我们这700多位学者俱乐部的教练，加起来有多少年的经验？
Like, how much years of experience do we think is on the Scholar Clubhouse with all 700 plus coaches that we have?
我都在想，是五万年？还是一万年？
I was like, is it, like, fifty thousand years of experience, ten thousand years of experience?
那真的是非常丰富的集体经验。
It's a lot of years of collective experience.
对吧？
Right?
既然有这种资源，干嘛不利用起来呢？
And why would you not leverage that and use it?
肯定不想错过啊。
Don't want
来算算看，Jon。
to do the math, Jon.
对，确实是这样。
It's yeah.
真的是……
It's It's
这个数字相当大。
it's it's a big number.
但我认为，你知道，这也很重要
But I I think, you know, that's also
而且还在不断变大。
And just getting bigger.
对吧？
Right?
每次有人加入，就意味着又多了好几年的经验积累。
Every time someone joins, that's another whatever, you know, several years of experience on the table.
说的就是这个。
There it is.
而且这就像一个加速器。
And, you know, it's an accelerator.
我认识一些来自学者计划的教练，他们会给我发消息、发信息，问我问题；更重要的是，每个月我们都会开一次Zoom会议。
The I've had coaches from the the Scholar Program, you know, message me, text me, ask you questions, but more so as well, every month, we get together on a Zoom.
每次开一个半小时到两个小时，我们到底做些什么呢？
And for an hour and a half and two or two hours, what do we do?
我们聊天，一起解决问题。
We talk and solve problems.
你知道的。
You know?
这可不是我和乔光对着你喊话。
This isn't just like Jon and I shouting at you.
而是这样，嘿。
It is like, hey.
咱们来好好讨论一下。
Let's have a discussion.
把大家的经验都用起来。
Let's leverage everybody's information.
咱们深入探讨话题，把问题彻底解决。
Let's let's let's go deep on topics and solve problems.
如果你想多学点，想一起解决问题，就知道该找谁了。
So if you wanna learn more, if you wanna problem solve, you know where to go.
没错。
Right.
我的意思是，这正是关键所在。
I mean, you know, that's the thing.
对吧？
Right?
我们现在生活在信息时代，这本质上是一个信息经济。
We live now in the information age, and this is the information economy.
最宝贵的资源和资产，就是你的同行和同事。
And the best resource and asset is your peers and colleagues.
幸运的是，我们现在有工具，能让这些对话真正展开，而不是像其他平台那样，只是一堆争吵——那些地方入门是免费的。
And, thankfully, we have tools to make it so we can have these dialogues in place and not just shouting matches, that happen on other platforms where it's the, you know, the price of entry is free.
而在这里，只需要几块钱。
Here, it's just a couple bucks.
你知道的。
You know?
其实每天还不到一块五毛钱。
Actually, not even as about, like, a dollar and a nickel a day or something like that.
你不仅能学到各种课程，还能接触到不同的观点、专业见解，以及教练圈里那些了不起的头脑。
And you get access to not only a variety of courses, but also a variety of perspectives and a variety of expertise and a variety of, you know, amazing minds out there in the coaching world.
如果你还没加入，现在就来吧。
So if you haven't, join up.
这是我们所知道的最有效的提升方式。
It's the best accelerator we know of.
没错。
Absolutely.
好的。
Alright.
那我们来聊聊今天的话题——耐力跑者的过度使用损伤与康复。
So let's get into today's topic, the science of overuse injuries and rehabilitation for distance runners.
好的。
Alright.
我先说一下背景，其实当年在研究生院的时候，有个事儿得跟你们讲讲。
I'm gonna set this up because way back in grad school, actually, I was here's the story.
我当时本来打算写论文，主题就是耐力跑者的周期化训练，都快搞定了，诸如此类的。
I was all set to do my thesis on periodization and distance runners, and I was getting most of it done, blah blah blah.
结果突然间，因为我收到了耐克的工作邀请。
And all of a sudden, because, you know, I had that job offer from Nike.
哦，是啊。
Oh, yeah.
这可是金手铐啊，老兄。
The golden handcuffs, baby.
走起。
Let's go.
金手铐。
The golden handcuffs.
我只好提前毕业了。
I had to graduate early.
我得把它们赶紧做完。
I had to finish them up.
所以我在最后一学期做了什么？
So what did I do in my last semester?
第一，我多选了几门课；第二，我把研究方向改成了耐力跑者的过度使用损伤，特别是应力性骨折。
A, I took more classes, and then, b, I changed to overuse injuries and specifically stress fractures in distance runners.
我们一头扎进了这个话题，深入挖掘了很多东西。
And we went we went down this rabbit hole of unpacking things.
我想我确实发表过一篇关于预防耐力跑者应力性骨折的论文。
I think I actually have a published paper on stress fracture prevention and distance runner.
这让我回想起当年，你知道吗，我为什么改了方向？
So this is this is taking me back because, you know, why did I I switch to that?
第一，我们系里这方面的专家特别多。
A, we had a lot of expertise from the faculty there.
第二，我觉得这话题太对路了。
But, b, I'm like, this is this is the topic, man.
我们可以聊聊训练周期的问题。
We can talk about periodization.
这个更吸引我，毕竟我是个热爱科学的教练，一直在学习这方面的知识。
That's more interesting to me, you know, because I'm, like, science nerd coach training up.
但真正落实到训练中，是什么阻碍了我们发挥出全部潜力呢？
But when rubber hits the road, what prevents us from reaching our potential?
归根结底，最常见的还是过度使用损伤。
It's almost inevitably the overuse injuries.
那咱们就来好好梳理一下。
So let's let's unpack it here.
说到过度使用损伤，其实我们可以把它简化来看。
I think, you know, when it comes to when it comes to overuse injuries, we can simplify.
特别是骨骼方面的过度损伤，有个很清晰的规律叫沃尔夫定律，简单说就是骨头会根据承受的机械负荷来调整自身结构，直到负荷和骨骼修复之间的平衡被打破。
And in fact, the the bone when we look at bone overuse injuries, there's this wonderful simple law that is Wolff's Law, which is essentially says that the bone will adapt to the degree of mechanical loading that it's pushed under until, like, that imbalance occurs where the loading and the adaptation, meaning the rebuilding of the bone, gets out of whack.
那当我们讨论骨骼的过度损伤时，到底指的是什么呢？
And when we look at overuse injuries in the bone, what are they?
就是当负荷失衡的时候。
They're when that loading gets out of whack.
或者更简单点说，就是压力加休息不平衡，缺乏这种平衡的时候。
Or to simplify even even more, it's when stress plus rest is out of out of whack when we don't have that balance.
至于肌腱、肌肉和韧带，虽然情况更复杂一些，但导致过度使用损伤的往往也是同样的问题——肌肉、肌腱、韧带这些组织承受的负荷太大，身体来不及恢复和修复。
And when when we look at tendons, muscles, ligaments, Although it's a little more complicated, it's often the same thing when we look at overuse injuries is the load placed on the muscle tendon, you know, ligaments, all of that stuff gets disproportionately where we can't handle recovery and repair on that load.
我觉得，哦，你先说。
I think oh, go ahead.
你接着讲完吧。
Let's finish it.
不用了。
No.
你没问题。
You're good.
你继续。
Go for it.
是的。
Yeah.
我觉得这特别关键，我们经常忽略一点：在长跑这类非接触性、重复性运动中，很多过度使用伤其实根本不是用多了，而是用错了。
And I think this is what is really important is we forget that a lot of times with overuse injuries in distance running, because the noncontact repetitive sport, it actually is misuse of tissues injury.
我这话是什么意思呢？
And what do I mean by that?
正因如此，我才这么热衷于推广——教长跑者用更符合生物力学的方式跑步，比如用障碍杆、技术训练工具来改善跑姿和动作模式。
This is why I become such a advocate, an enthusiast for, you know, trying to teach distance runners biomechanically sound ways to move using wickets, using other, you know, technical teaching tools for form and technique.
因为很多时候，尤其是涉及骨骼和下肢骨伤，比如胫骨、腓骨或者足部，问题往往出在肌肉过度激活上。运动员为了产生推进力而采用的跑步方式，从长远来看根本不可持续，因为它过度依赖小腿、足底这些小肌群，而没有充分调动臀部、腘绳肌这些大肌群——就是大家常听说的后链肌群。
Because what often happens is, especially when we're talking about bone and, you know, lower limb bone related injury, like in the tibia, fibula, or in the foot, a lot of times it's because the muscle is overactivated because the mechanical solution an athlete chosen to create propulsion or run, as we call it, is not viable for the long term because it's, creates overactivation in smaller muscle groups like the calf, complex, and you don't have the degree of activation or, inclusion of the bigger muscle groups, right, in the posterior chain, like the glutes or the hamstrings or all these types of things that you hear very commonly.
于是身体就会自己找一个能跑起来的解决方案，哪怕它不完美，只要能完成动作就行。
And so what happens is the body will create a movement solution, and and it'll go to a movement solution that is successful.
但这种短期有效的动作，比如靠小腿使劲把小腿骨蹬离地面，长期下来就会让小腿肌肉过度使用，导致慢性紧张、僵硬，进而持续牵拉骨骼，最终引发应力性骨折。
But something that's successful in the short term, like using the calf a lot to create propulsion to, you know, get the lower shank off the ground out of stance phase, can then lead to this overuse or misuse of that muscle, creates chronic tightness, right, chronic, restrictions, which then creates chronic pulling on the bone, which then creates a stress fracture.
有个跑者前后得了六次应力性骨折，当我终于找到根源时，他直接说：‘我跑得像个傻子，我得彻底改掉我的跑法。’
And someone who had six stress fractures, finally, when I figured out that was the root cause, was like, I run like a dumb dumb, and I need to fix how I run.
太好了。
Like, great.
从那以后，我再也没出现过应力性骨折，也没得过跟腱问题，或者下肢的运动损伤，但这个过程持续了整整八年，从高中到大学，一直重复着同样的循环：确实能跑出好成绩，能拿到录取通知书，可最终每次都走到同一个死胡同——年复一年，都是应力性骨损伤。
And never a stress fracture, never, you know, an Achilles thing, never a lower use limb thing after that, but it took about a good eight years in high school and college of going through this cycle of, yes, having a successful movement solution that got me certain times, that got me certain places, that got me recruited to college, but ultimately led to a dead end, you know, season after season of the same destination, which was a stress, injury bone stress related bone injury.
到了大学二年级的时候，我就意识到，这样下去不行。
At a certain point in my, like, my sophomore year of college, I was like, this isn't working.
我得找到一种更好的跑步方式，不能再走老路，每次都撞上同样的墙。
I need to figure out a better way to, like, move to to, like, you know, not go down this path and go to the same dead end every time.
正是这个想法，让我从此踏上了研究长跑运动员生物力学的漫长探索之路。
And that's what led me to this lifelong, you know, curiosity and ex journey into biomechanics for distance runners.
是的。
Yeah.
这确实很有意思，乔恩。
That's interesting, Jon.
因为事实确实如此。
Because it really is.
总有一个环节会成为链条中最薄弱的部分。
It's kind of like something will always become the weak link in the chain.
对吧？
Right?
尤其是当我们以不太合适的方式使用身体时。
Especially if we're using stuff in a in a manner that it maybe it's not optimal to to be used.
我们得退一步来看，身体本身。
And, generally, the the body we should step back here.
身体其实是个特别出色的运动解决方案生成器。
The body is a wonderful, like, movement solution generator.
对吧？
Right?
这一点我们其实都知道。
If if and we know this.
对吧？
Right?
如果有人脚踝处有点疼，他们会怎么做？
If you have someone who has a little bit of pain, let's say, in their Achilles, what do they do?
他们会稍微调整动作，减轻对脚踝的负担。
They change their mechanics a little to take the load off the Achilles.
你仔细看就能发现，很多人都这样。
Like, you can watch people do this.
那些长期有脚踝问题的人，会改变小腿受力的方式。
You can watch the know, people with chronic or who who have long term Achilles issues, they'll change how they load the calf.
他们会把更多负荷转移到小腿上，比如腓肠肌和比目鱼肌这些地方，而不是直接压在脚踝肌腱上，以此分担压力。
They'll transfer essentially more of the load up the chain to the calf, you know, and, soleus and other other things instead of just, like, straight onto the lower Achilles tendon to to to take more of the load.
这正是身体的应对方式。
This is how the body works.
问题在于，当我们用的是一套不理想的动作模式，把负荷从原本能承受的肌腱和肌肉，转移到那些短期能扛但长期扛不住的部位时，问题就来了。
The problem becomes, and this is where we often get these overuse injuries, is if we're using suboptimal strategies, suboptimal mechanics, and we're shifting that load, what happens is we shift that load away from the, the tendons muscles that can handle it to a degree, and we're shifting it to muscles, tendons that can handle it in the short term.
久而久之，这些部位迟早会出问题，撑不住了。
But over the long term are probably gonna end up breaking, not able to handle it.
对吧？
Right?
当人陷入持续受伤的模式时，也是这个情况。
And this is also the pattern when you get people stuck in the injury injury pattern.
会发生什么？
What happens?
这其实就是一种不断代偿的循环，直到你离正常跑步和动作的基准机制越来越远，根本没法自己爬出来，除非重新调整动作模式，教身体正确地使用肌肉和肌腱。
It's just it's a pattern of compensation compensation compensation until you're so far away from the kind of baseline mechanics on how to run, how to do thing that there's there's there's, like, no digging your hole getting out of that hole unless you kinda rewire the mechanics and reteach how to use, you know, how to run-in a way that you use the the muscle tendon units properly.
这其实是个很大的误解，我们常以为长跑者的过度使用伤就是这么回事，尤其是那些我们经常见到的慢性问题。
And this is the big misnomer, right, is we often think overuse injuries in distance runners, you know, and we're talking about some of the chronic ones that we see with regularity.
对吧？
Right?
小腿酸痛引发胫骨应力综合征、跟腱病变或肌腱炎、足底筋膜炎，这些基本都发生在膝盖以下。
Sore calves that leads to shin splints, Achilles tendinopathy or tendonitis or strains, plantar fasciitis, stuff that happens, like, basically below the knee.
还有更严重的，比如股骨或者股骨头的问题，髋关节活动受限之类的。
And then also too, like, the bigger ones, right, that might be, you know, in the in the femur or femoral head, like, in the hip joint itself for limited range of motion.
当你出现股骨或股骨头的应力反应或应力性骨折时，我们通常以为这只是结构性问题，跟组织有关——不管是像骨头这样硬的组织，还是肌肉这类软组织，又或是肌腱和韧带这类牵拉性组织。
When you get those femoral or femoral head stress reactions or stress fractures, We often think it's just structural or it has to do with the tissues, whether it's the harder tissues like the bone, the more, you know, softer tissues like the muscles, or the more tensile tissues like tendons and ligaments.
但归根结底，还有一个神经层面的因素，也就是Steve刚才提到的大脑作用。
But really, also at the end of the day, there is the neural component, the brain component that Steve was just talking about.
对吧？
Right?
而我们常常忽略的是，问题的根源恰恰在这里。
And that's where we often forget is lies the source of the problem.
因为大脑只是在为某个问题寻找解决办法，我们称之为运动策略。
Because the brain is just creating a solution to a problem, and we call it a movement solution.
这时候，生态设计理论、约束导向方法这些理念就派上用场了——核心是让你能完成目标，比如在跑道、越野赛道或者马拉松路线上跑得更快。
And this is where ecological design and constraint slide approach and all these types of theories come into play of just achieving the task that you you you are motivated to achieve, which is run faster on the track or cross country course or, you know, the marathon course.
对吧？
Right?
如果你的运动策略不够好，身体协调能力不足，那你的动作就会既不高效（如Steve所说），又无法长期维持，最终导致慢性过度使用损伤，而这其实是自己造成的。
And if you have a poor movement solution, a poor physical literacy index, you're gonna create a poor solution to that movement that is, one, suboptimal, as Steve said, and two, not sustainable for the long term that will lead to some type of self inflicted chronic overuse injury.
所以，重新训练大脑与神经和肌肉之间的连接，这一点至关重要。
So this is where reteaching the brain that brain nerve muscle connection is so vital.
这就是为什么物理治疗有效的原因。
This is why physical therapy works.
物理治疗本质上就是一种康复手段。
This is why physical therapy is a form of rehabilitation.
它不只是重新训练大脑、神经和肌肉之间的联动关系。
It's a form of, retraining, not only that brain nerve muscle connection.
我妻子就是一名物理治疗师。
My my my wife's a physical therapist.
对吧？
Right?
我们很清楚这些东西有多重要，也正因如此，我们最近看到越来越多的腘绳肌拉伤甚至撕裂。
Like, we know this stuff is important, and this is why we're seeing even, like, say, hamstring strains and, tears.
为什么近年来的治疗方案，从过去要休息六周才开始加载，变成了在48小时内就启动负荷训练？就是为了重新建立大脑、神经和肌肉的协调，让你能形成更好的动作模式，提升身体素养，这样你复出时才能更稳当。
Why in recent years, the protocol has been from just resting it for, you know, six weeks before you load it to immediately start loading it, you know, within a forty hour period to get that brain nerve muscle connection retrained in a way that allows for you to have a better movement solution and have better physical literacy so when you come back.
这正是最困难的地方。
And this is what's so tough.
对吧？
Right?
有时候还沿用旧的模式，认为问题只出在组织或结构上，而不是神经方面的，有些从业者就是这样操作的。
Sometimes there's protocols in place or people who, you know, practitioners who are operating over you know, with the older, easier model that it's just tissue or structure related and not neurologic related.
那个神经层面的要素，还有身体认知能力，真的特别关键。
And that neural component, that physical literacy component is really important.
这一点让我特别有感触。
You know, this really struck me.
天哪。
Gosh.
这都快十年前的事了。
This was almost a decade ago.
但我去参加了弗恩·甘贝塔举办的那场很棒的GAIN会议。
But I went to Vern Gambetta's wonderful GAIN conference.
我记不清那位演讲者的名字了。
And I forget the name of the presenter.
我本该记得的，可现在就是想不起来。
I should know this, but I'm blanking on it.
但他做了一场特别精彩的演讲。
But he gave this wonderful presentation.
他讲的是运动损伤，尤其是足球这类运动，他说前交叉韧带损伤其实是一种脑损伤。
He was talking about injuries and more in sports like soccer, but he said the ACL like, an ACL injury is a brain injury.
他还展示了大量数据来支持这个观点，之后我们又积累了更多证据。
And then he presented all this data to back it up, and we've since we've had even more data.
这其实说明了，就像你刚才说的，我们习惯从组织层面去理解问题。
And what it essentially shows is we're used to thinking, as you said there, we're used to thinking of things at the tissue level.
但组织可以修复，脑部的损伤却依然存在。
But the tissue can repair, and the brain injury is still there.
我这话是什么意思呢？
What do I mean by that?
你的大脑调动那块肌肉以及周围肌肉的方式发生了变化。
The way your brain recruits that muscle and those around it shifts.
事实上，最近有一项关于前交叉韧带的研究，研究人员做了脑部成像，发现从大脑到肌肉的神经通路已经萎缩了。
In fact, there was a recent study on ACL where they did, you know, some brain imaging stuff where the researchers that, you know, found that the the, essentially, the nerve pathway that goes from connect from brain to muscle had atrophied.
对吧？
Right?
他们在这项研究里打了个比方，就像从三条车道的高速公路缩减成了一条车道。
And the analogy they used in the study was it was like if you went from, you know, a three way three lane highway down to a one lane highway.
你知道的。
You know?
这时候，你可以让肌肉恢复。
And when you do that, you can repair the muscle.
你可以增强肌肉的力量。
You can strengthen the muscle.
你可以让 ACL 周围的组织运作得更好，但它的表现依然不会达到最佳状态——力量不够，稳定性不足，因为从大脑到肌肉的那条神经通路，还是萎缩着的。
You can get everything around that that, you know, ACL to function better, but it's still gonna not function optimally, not have the strength component, not have the stability component because that pathway, that brain pathway from brain to muscle is still atrophied.
我觉得你说得对，过去那种说法——只要照顾好组织就行，
And I think I think getting to your point, that's where the old model of saying get take care of the tissue.
对吧？
You know?
休息、冰敷、抬高，这些方法都只关注组织本身，
Rest, ice, elevate, all that stuff, it is tissue focused.
当然，组织确实需要关注，但它完全忽略了另一个重要方面，就是神经系统的部分，也就是真正传递信号的那部分，
And, yes, we have to worry about the tissue, but it ignores this whole other component, which is neurologically focused, which is what what sends the message.
换一个角度看，我们的大脑很聪明，而且具有预测能力，
Another thing that I I you know, the other way I I I think we should look at this is our brain is smart, and it's predictive.
所以当它感到疼痛时，就会学会提醒你：别再那样做了，
So we know if it feels pain, right, our brain learns, like, don't do that.
对吧？
You know?
很简单。
Very simple.
这样可不行。
Like It's bad.
我不喜欢这样。
Me no like.
这真的不好。
It's bad.
我不喜欢这样。
Me no like.
这太疼了。
This is painful.
别这么做。
Don't do this.
得换个办法。
Like, find another way.
别碰炉子。
Like, don't touch the stove.
不管是什么，我真的不喜欢。
Whatever it is, right, I don't like.
当你身体内部感到疼痛时，情况也是一样的。
The same thing happens when there's pain inside your body.
你的大脑会说，没错。
Your brain goes, yeah.
这真让人难受。
This kinda sucks.
别调动这个区域。
Like, don't recruit this area.
别这么做。
Don't do this.
你明白吧？
You know?
结果我们得想办法让它明白，没关系，我懂。
And what happens is we have to essentially convince it that it's okay, that it's like, I get it.
现在情况有点棘手，但我们总不能把高速公路全封了，搞成大修工地吧？那样只会让交通更堵，情况会糟糕得多。
Right now, it's a little dodgy, but we can't, like, shut down the highway and go to road construction here so that we just back up the traffic because it will be much, much, much worse.
说到这个，我想起之前那个演示，他提到的点，还有他展示的内容，正好跟你刚才说的吻合，乔恩——他在ACL手术后，会尽快让病人动起来。
And I think, you know, going back to that game presentation, what he made the, you know, observation and showed was exactly what you just highlighted there, Jon, which is, like, his protocol for ACL, after repairs, surgical repairs, was getting people moving very quickly.
不只是朝一个方向动，而是做各种不同平面的运动训练。
And not just moving in one direction, but doing exercises that, you know, moved in as many planes as possible.
他的观点是，当然要听病人的反馈，包括他们的疼痛感受，但运动的方式其实有很多，只要你一开始动起来，就能让这条‘通道’保持畅通。
And his point was, yes, you let the the person and their feedback and even their pain guide things, But there are so many options for movement that if you just start that process, you keep that highway open to a degree.
我们看那些过度使用型损伤时，往往就是这种情况。
And that's what often when we look at overuse injuries, that's often what happens.
我之前说过，人很容易陷在伤病里，出不来。
I mentioned getting stuck in the injury, you know, rabbit hole of just not coming out of it.
很多原因在于，组织其实已经修复好了。
A lot of that is because the tissue is repaired.
我们已经康复了。
We've done the we've recovered.
我们力量也练了。
We've strengthened.
康复训练也做了，但大脑还是处于高度警觉状态。
We've done our little rehab exercises, but the brain is still on high alert.
这一点我本人也深有体会。
And we you probably I've experienced this myself.
大家都有过这种经历。
We all have.
比如你拉伤了腿筋，即使你有意识地注意，还是会特别敏感。
After you after you strain a muscle, let's say you strain your hamstring, even consciously, you're hyperaware of it.
对吧？
Right?
你总会不自觉地绷着劲。
You're you're like, up.
一直紧绷着。
Up.
刚才那一下，是不是有点抽痛？
Was that a little was that a little twinge?
那是我的腿筋吗？
Is that my hamstring?
你那边出什么事了？
What happened to you?
这是因为你的大脑已经学会了，嘿，
And and that's because your brain has learned, like, hey.
这个地方一动就疼，所以它会调动所有资源，只要有一点点危险的迹象就立刻反应。
This is an area that that brings some pain, so we're gonna divert all of our resources to it to react at the slightest hint of danger.
而这样做的结果，就是让你一直陷在受伤的循环里。
And what that does is that keeps you in that that injury cycle as well.
是的。
Yeah.
我觉得我后来就是这么重新理解的，就是身体素养和身体文盲。
And that's I think that's the way I started reframe it, right, is literacy, physical literacy and illiteracy.
你刚才说的，史蒂夫，其实就是这个意思。
And, you know, what you're explaining, Steve, is exactly this.
对吧？
Right?
如果你只掌握一种完成动作的方式，那是因为你在这方面太过专一了。
If you only have one, you know, way to accomplish a movement task because it's you overspecialized in it.
对吧？
Right?
你只依赖这一条路子。
And you specialize in that that that route.
对吧？
Right?
就像你去超市，只认得从家出发的这一条路。
There's only one way to get to the grocery store, and it's this from your house.
对吧？
Right?
走这条路。
Go down this road.
走那条路。
Go down that road.
砰。
Boom.
砰。
Boom.
砰。
Boom.
你就只能走这一条路。
That's the only way you go.
这条路会越来越熟悉。
It becomes more familiar.
走起来也会越来越快。
It becomes quicker.
它会变得更高效。
It becomes more efficient.
但别把心里觉得最省力的路，当成最有效的路。
But don't, you know, mistake efficient or, the most, you know, efficient path in your mind for the most effective path.
对吧？
Right?
因为我们真正要找的，是效率和效果的结合。
Because that's what we're looking for is this blend of efficiency and effectiveness.
还有，就像大家说的韧性或者适应性，就是有多条路可走。
And also, too, this robustness, as people call it, you know, or resiliency where there's multiple roads to roam.
对吧？
Right?
大脑能调动不同的组织，用多种方式达成同样的动作目标，或者解决同样的问题。
Multiple ways that the brain can recruit tissues to get the same, movement solution and also, problem solving out of it.
所以这就是为什么所有那些‘非跑步’的训练都很重要，就像史蒂夫在《科学跑步》这本书里，还有他的播客里总说的——投药球、多方向训练、敏捷梯、跨栏，还有力量训练这些。
And so this is where all the stuff, right, it's like Steve likes to call it in the science running book or in all his podcasts, all the stuff that's not running, medicine ball work, multidirectional work, you know, agility ladders, wickets, the weight room exercises.
这些通用训练实际上是在帮助运动员，尤其是长跑选手，建立他们平时很少接触或不熟悉的、更扎实的身体素养。
That general stuff actually is a vehicle towards creating a more robust physical literacy in an athlete, in a distance runner especially, that they don't typically have access to or familiarity to on a regular basis.
问题是，我们被长跑领域的文献和流行文化灌输了一种观念，认为一切只关乎生理指标。
The problem is, right, we got sold on this concept in distance learning literature and popular, culture narrative that's all about physiology.
什么双阈值、乳酸阈值，这些才是唯一重要的东西。
Double threshold, lactate, all that matters is that.
就这些。
That's it.
只要把这些练好了，你自然就能变得很强。
Just get that good, and you gotta and you're gonna be real good.
这没错，但只是故事的一部分。
And it's not wrong, but it's not the whole story.
对吧？
Right?
因为要达到这种代谢效率和代谢能力的高水平，需要大量重复的动作、重复的关节角度、神经募集和动态稳定训练。
Because that road to getting this metabolic efficiency and metabolic capacity and to a high degree requires a lot of repetition of movements, requires a lot of repetition of, you know, joint angles, recruitment, dynamic stability.
对吧？
Right?
这么说吧，恕我直言。
And if you're you know, to excuse my French.
如果你身体状态不对，还天天重复做同样的动作，成千上万次地做，迟早会把组织结构搞垮。
If your shit's off and you then and, you know, take a, a path of we're gonna do this action tens of thousands of times in a day, day after day, you're gonna hit a place, a a quick point of, like, you know, breaking that structure of that tissue.
但如果你同时加入一些基础训练，让身体多活动、多扭转、多变化，保持组织和关节囊的弹性，通过大范围的运动来提升整体韧性，那你就能打下更好的基础，拥有更丰富的身体能力，后续训练自然更顺利。
But if you take a path of we're also gonna do a lot of general work to twist and turn and move and, you know, just basically keep the resiliency of the tissues, the joint capsules, and everything through this, you know, high through this wide spectrum or range of motion, then you're setting yourself up for more success because you have a better, foundation of literacy and a better, quote, unquote, physical vocabulary from which to work from.
对吧？
Right?
所有这些训练的目的，就是这个。
And that's what all these activities are about.
东欧运动员就是这么做的，他们通过大量的力量训练、高强度间歇活动——比如跑完步再做其他爆发性动作——把它们结合起来。
That's what the Eastern block, athletes that's what all you know, they figured out with, like, all this gym work and all this, you know, rush intervals like we talked about doing running and then doing other, you know, types of movement activities that are really high intensity for short periods and combining them.
所以训练初期这么安排才有效，即使到了专项阶段或大赛准备期，也得保留一部分，因为这本质上是身体能力的底层基础，就像ABC一样。
That's why it works during the general prep period, and that's why it's so important to always keep it a little bit in the programming even as you get to more specialized or, you know, championship periods of development because, again, it's part of the basic physical literacies, ABCs.
对吧？
Right?
这么一想，我们就明白了。
And when we think about it like that, we go, oh, okay.
现在我们就能更好地设计针对耐力运动员的训练计划了，不只是盯着跑量和跑步，还得在力量房、药球训练和跳蹲练习上下功夫。
Now we can contextualize how we create programming better in general for distance athletes where it's not just let's focus on mileage and running, but let's also make sure we're doing things in the weight room, medicine ball work, plyometric work.
而且其实不需要太大的负荷，别忘了，我们的大脑天生就擅长学习，而且学得特别快。
And, again, it doesn't take a whole lot of loading because the brain we have to remember, our we are hardwired to learn and learn very rapidly.
人类的一大优势就是能迅速掌握新事物。
That is one of the talents of, Homo sapiens is we learn quickly about things.
比如，别碰炉子——一次就够了。
Like, don't touch the stove.
一次就足够记住教训了。
Takes one time to do that.
没必要烫十五次手，才反应过来：哦，我该别再碰这玩意儿了。
Like, it's not like, it takes 15 times to burn my hand and go, oh, I'm I should probably stop touching this.
没错。
Like, yep.
这主意可不行。
That's a bad idea.
我们再也不会这么做了。
We'll never do that again.
你给运动员的训练量，特别是高中阶段，他们年纪小，大脑更容易接受这些影响，长远来看能培养出更强大的运动员，让大脑学会降低慢性常见过度使用损伤发生的可能性。
I mean so the exposure you give your athletes, especially if you're at the high school level when they're young and the brain's way more permeable and susceptible to this, down the road just creates a lot more robust athletes to then teach the brain to minimize the chance or minimize likelihood that these over chronic and common overuse injuries will manifest.
好的。
Alright.
那我们从第一步开始吧，我觉得你说的就是这个，乔恩。
So let's let's start with step one, and I think this is what you're getting at, Jon.
第一步是预防。
Step one is prevention.
对。
Yes.
预防，我的意思是，
Prevention in the sense that And I'll say
预防胜于治疗。
prevention is worth a pound of cure.
完全正确。
100%.
没错。
Yeah.
就是这样。
There you go.
预防就是要让运动员学会更合理的动作方式。
It's prevention is that we need to create better movers.
我觉得你想要表达的是，所谓更合理的动作，不只是优化跑步姿势，虽然那也很重要。
And I think what you're getting at here is better movers doesn't just mean, like, optimizing their running mechanics, although, you know, that can play a role.
真正的合理动作，是给运动员提供多样化的运动方式，也就是培养扎实的运动素养。
Better moves better movers means giving them a diverse array of options for how they can move, which means, like, creating fit physical literacy.
所以我打算用一个生理学上的类比来说明这一点。
So I'm gonna use the physiology comparison that kinda drives this home.
为什么马拉松运动员要短跑呢？
So one of the reasons why do marathoners sprint?
为什么？
Why?
你懂的。
You know?
我们并不是在为百米冲刺做训练，诸如此类的。
We're not, you know, we're not training for the 100, what have you.
从生理角度看，马拉松选手短跑的一个原因，就是为了提醒身体：我们体内还有快肌纤维，可以调动和使用它们。
From a physiological standpoint, one of the reasons marathoners sprint is just to remind us, remind our bodies that we have fast twitch muscle fibers in there that we can recruit them and use them.
彼得·斯内尔曾经推测，后来也证实了：你知道吗？
And then as, you know, and Peter Snell hypothesized and later find out is that, guess what?
你懂的。
You know?
马拉松快结束时，你的大脑会说：嘿。
In the end of the marathon, when your brain is like, hey.
我们已经用光所有能量了。
We're we've used up everything.
这时候它能调动那些肌纤维，利用它们的能量来撑一下。
It can call on those muscle fibers to degree or use their fuel to to degree.
但它们的效率，能跟比赛初期用的那些容易激活的慢肌纤维相比吗？
Now are they as efficient as best as those easy to recruit slow twitch fibers that we were using early in the race?
不能。
No.
但正因为有这批强大的肌纤维储备，我们才能稍微延缓疲劳。
But because we have this robust fiber pool, we delay fatigue a little bit.
那现在呢？
Now k?
再把这一点从生理角度，转到运动损伤和动作机制上来想想。
Now think of that outside of the physiology, but in terms of this injury mechanics movement.
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对吧？
Right?
如果我们能用更多样化的方式移动，更灵活地调动肌肉、肌腱这些部位，在不同平面上活动，我们就会像马拉松选手一样——即使糖原快耗尽、慢肌纤维也疲劳了，也不会直接放弃。
If we have a more diverse array of ways to move, a more diverse way way of recruiting the muscles, tendons, all that stuff to utilize to move in different planes, we're gonna be like that marathoner, which means that once we hit one out of our or or running close to of our glycogen stores and our slow twitch fibers and they're delaying, we don't just say, oh, we're done.
我们会说，等等。
We say, hey.
我们还有别的招儿能继续撑下去。
We've got some other other tools in the toolkit to keep us going in this manner.
运动也是同样的道理。
The same applies to movement.
那说到预防，我们到底在讲什么？
So when it comes to prevention, what are we talking about?
就是乔恩刚才提到的那些东西。
All the things that Jon just mentioned.
实际上就是这样，我稍后再回过头来细说。
This is in in actuality so we're I'll come back to that.
我们说的是像药球这样的训练工具。
What we're looking at is things like med balls.
我们也在看Jon做的跨栏训练。
We're looking at the wicket drills that Jon does.
其实我想说的是，这些热身和动态拉伸动作特别重要。
In actuality, what I was gonna say is this is where all those kinda warm up routines and mobility routines matter.
重点不在于为特定训练做热身，而在于用多种方式活动身体。
It's actually less about warming up for the specific workout, but more about you're utilizing, you know, different ways to move.
比如跨栏步和跨栏跳跃这些动作。
This is the hurdle drills and hurdle walkovers.
这些当然也可以当热身用，对吧？
Like, yeah, could those be warm up stuff?
当然可以。
Sure.
但更重要的是，它们能让你在不同方向和平面上活动，而不是只盯着直线跑步。
But it's more about providing you this diverse away array of ways to move that challenge you in different planes and directions than just kind of running in straight line ones.
这就像斯科特·拉斯基和艾伦·韦伯，他们在这方面特别在行。
This is like, you know, Scott Rasco and Alan Webb were masters of this.
训练前，我们总会做各种热身活动。
It's before workouts, we'd have various warm ups.
我曾经问过他一次。
And I asked him once.
他问：为什么我们的赛前热身跟这些不一样？
He's like, how come our race warm up is different from these?
他回答：这根本不是热身。
And he's like, oh, this isn't the warm up.
这主要是让你动起来。
This is, like, getting you to move.
哦，不是的。
Oh, no.
对。
Yeah.
暗藏的力量
Sneaky strength.
对吧？
Right?
隐蔽的
Sneaky.
这确实是暗藏的力量。
It's it's sneaky strength.
你做弓步的时候加上扭转和各种方向的动作，就在轻松慢跑之前，你可能会想，哎，我们只是稍微热个身而已，其实不是。
You do lunges with twists and turns and all these, you know, things in different directions where you're just before easy run, and you're like, why you know, we think, oh, we're just warming up for this a little bit, but it's no.
这是在不同方向上锻炼隐蔽的力量。
It's sneaky strength in different directions.
没错。
Mhmm.
我觉得，如果我们能以更多方式把这些动作融入训练，对提升身体的运动认知会更有帮助。
And I think the more we can include those in different ways, the better off we are in terms of movement literacy.
我这会儿又激动又笑，因为史蒂夫这么聪明，一针见血地说中了重点。
I'm sparking and smiling here because, like, you know, Steve being brilliant and smart as he is hit the nail on the head.
我们平时管这叫热身或者放松，其实都一样。
It's it really it we call it warm up or cool down or whatever.
对吧？
Right?
确实，身体激活之后会有点发热、出汗，组织的活动范围也更好了，生理状态也更佳。
And, yes, the the activation of the physiology is like, yeah, you get a little hotter, sweatier, better range of motion of the tissues and your, physiology.
但真正关键的是，我们其实在训练大脑，让它学会用不同的方式表达，就像丰富你的语言词汇一样。
But it's like that's the truth is we're actually teaching the brain and, you know, taking care of talking in different languages so you have a more robust vocabulary.
对吧？
Right?
所以从这个角度说，我们要做的是让自己变成多语言者，就像人类本来就能这样灵活表达一样。
So it's about being multilingual, so to speak, if we're relating it back to, our ability to actually, as humans, talk like this.
对吧？
Right?
所以我能说英语、法语、日语、西班牙语，等等吧。
So I can speak English, French, Japanese, Spanish, blah blah blah.
这样一来，你在运动中的多语言能力就提升了整体的素养。
And then that gives you, again, much better global literacy because you have this multilingual capacity in a movement index.
对吧？
Right?
如果你来我在波特兰州立大学的训练场，随便哪天，我们都会做田径训练，不管是侧重生理的阈值和乳酸训练，还是侧重神经系统的速度训练。
So, like, if you come to my practice at Portland State, right, on the track on, you know, any day of the week, and we're gonna do a track session, whether it's, you know, physiologically oriented with threshold and lactate type focus work or neurologically oriented with, like, speed work.
你每天看到的都是一样的内容。
What you will see is the same thing every day.
就是先慢跑一会儿，不多。
It will be, alright, little jogging, not that much.
接着我们会去做敏捷梯训练。
Now we're gonna go in and we're gonna do agility ladders.
有人就会问，你干嘛做敏捷梯啊？
And people are like, why are you doing agility ladders?
人们管这叫速度梯子。
Like, it does the the people call them speed ladders.
其实根本没什么轨迹可言。
It's like, they have no trails.
我看着这些人快速地做各种多方向动作：一脚进一脚出、兔子跳、单腿跳、后退跳、开合跳，还有类似健美操的动作，各种各样的。
I go, I watch these people do these multidirectional movements at a very fast capacity, one foot in, one foot out, bunny hops, single leg hops, backwards hops, jumping jacks, you know, karaoke, like, you know, all these types of things.
我们其实就是让大脑醒过来，然后让大脑快速指挥四肢运动。
We're literally just waking the brain up and then getting the brain in to move limbs very rapidly.
我最后一次查过，快速移动肢体，这不就是我们说的速度吗？
Last time I checked, moving a limb very rapidly is what we call speed.
我最后一次查过，这不正是田径运动想要的吗？
And last time I checked, right, that is what we want in track.
跑步不就是希望人跑得更快吗？
That's what we want in running is faster people.
所以我们用这种通用训练方式，让大脑在多个方向上活动，提升身体协调性——说白了就是唤醒身体，同时训练侧向移动、后退移动这些动作。反复长期做下来，能让组织建立更好的适应能力，从而减少过度使用造成的损伤。
So we're doing a general modality, a general application to get the brain moving in a certain multidirectional planar motion to increase physical literacy to, quote, unquote, wake up, but also to that going kinda lateral movement, right, going backwards movement, habitually, repeatedly over time allows those tissues to just have a better index or literacy that then minimizes and creates this prevention for overuse injuries.
这不是那种敷衍了事、半心半意的动态热身动作，以前根本没人这么搞。
It's not these bullshit, half hearted, dynamic warm up drills that people used to that people did.
他们还觉得这些动作特别棒。
They're like, oh, these are awesome.
这些动作真不错。
These are great.
可现在呢？大家就拖拖拉拉、磨洋工，动作慢得要死，纯粹应付了事，你看现在就是这样。
But then it becomes like this, like, we're gonna lollygag and, like, dick around and go real slow and just, like, basically bullshit our way through it that you see now.
对吧？
Right?
这些训练非常讲究，必须在正确的时间、正确的空间里，快速把脚和肢体放到准确的位置，这种精准度才能带来真正的转化。
It's it's very specific, and there's a time threshold and a time demand on putting your foot and your limbs and your bodies in the right place and right time and space very rapidly, that then creates translation.
接下来是跨栏训练。
Then next is wickets.
对吧？
Right?
完成八组，每组10到14个跨栏，每组后冲刺20到30米。
Eight times through a series of 10 to 14 wickets with a runout of 20 to 30 meters.
明白吧？
Right?
在跨栏区保持那种动作模式，出了跨栏区后，继续在20到40米的平地上维持同样的节奏。
Maintaining kind of that movement solution in the wickets within the constraint and then maintaining it out of the constraint once you get out of the wickets and run on the flat 20 to, 40 meters.
现在我们才算真正准备好了，热身也到位了。
Now we are actually, alright, prepared to do the workout, and then, you know, the warm up is alright.
接下来要做四组100米递增跑。
We're gonna do four times a 100 progressive.
我们就在这儿开始。
And here we are.
现在我们的身体已经热开了，更重要的是，我们还在正式训练前悄悄加入了预防性的力量训练。
Now we've come to a space where we're physiologically warmed up, but also, two, we have snuck in some preventative strength work before we actually do the specific work.
然后才正式进入专项训练，不管具体是什么内容。
And then we go do the specific workout, whatever it may be.
训练完之后，我们会用轻松的慢跑和跨栏动态拉伸来放松，最后再慢慢慢跑一会儿收尾。
And afterwards, right, we then cool down with fresh runs and hurdle mobility, and then we finally get our cool down jog in.
对吧？
Right?
跨栏拉伸的时候，动作幅度还是得做到位，但这次要放慢，你知道为什么吗？
So the hurdle mobility going through, again, ranges of motion, slower movements now because why?
因为这时候身体已经累了。
We're fatigued.
糖原都快耗光了。
We've used up glycogen.
神经系统的能量也用得差不多了，毕竟刚完成了一次针对我们项目特点的高强度训练。
We've used up our neural capacity because we did a hard training session that was specific to our event group.
所以现在动作要更大、更慢。
So but then this is bigger range of motions, slower.
通常在训练日结束后，我们还会去力量房再练一会儿。
And typically on those workout days, we will also go in the weight room afterwards.
对吧？
Right?
所以我们训练完之后进了健身房。
So now we're in the weight room after we worked out.
从生理上讲，我们这时候状态已经很疲惫了，但我们在健身房里做什么呢？
Physiologically, we're in a compromised state, but what are we doing in the weight room?
就是史蒂夫说的那些药球训练。
Medicine ball work that Steve describes.
比如弓步转体、保加利亚分腿蹲、硬拉，动作比刚才的高速训练或快速跑步要慢得多，但关节和软组织的活动范围更大，长期下来能有效预防长跑运动员常见的过度使用性损伤。
You know, lunges and twists, Bulgarian split squat movements, deadlifts, slow slower relative to the speed work we just did or the faster running we did, but through a wide range of motions in the joints and tissue capsules that over time progressively will act as a safeguard towards those types of overuse loading injuries are so chronic in distance runners.
对吧？
Right?
在健身房里练，目的不是要举最重的重量，练出多大力量。
So it's not about getting strong in the weight room and lifting the most weight possible.
对吧？
Right?
我不喜欢只是为了搬重量而搬重量。
I I'm not a fan of just moving weight to move weight.
关键是用正确的姿势去动，找到那种恰到好处的紧绷感——难度适中，但不会在做硬拉时弓背，还靠上半身硬拽。
It's move it well with the right mechanics and, you know, kinda find that happy tension where it's, like, moderately difficult, but you're not rounding your back in a deadlift and trying to lift it with the upper body.
你要学会用髋部铰链，骨盆往后推，而不是上下晃动，而不是那种半蹲半硬拉的保加利亚式硬拉。
You actually learn how to hinge from the hips, right, where the pelvis moves, you know, kind of backwards rather than up and down versus this kinda like, you know, Bulgarian deadlift, which is, like, half a squat, half a half a deadlift.
你得搞清楚这两者之间的区别。
It's like no under and understand what's the difference there.
第二，如果我们做深蹲，得注意一点。
And two, if we're gonna squat, right, making sure, like, okay.
我们这儿有很多长跑运动员。
We got a lot of distance runners.
他们脚踝的活动度通常比较差，所以我们可以垫个楔形板，让脚抬高十度、二十度之类的。
We typically have limited mobility in ankle joints, so we can get a a wedge plate or, for which to stand, like 10 degrees, 20 degrees, what have you.
这样他们才能完整地完成下蹲和站起的动作。
So they can go down and up through a full range of motion.
再者，通过拉伸和活动肌腱、韧带、肌肉和筋膜组织，特别是髋关节囊，来提升身体的结构耐受力，这样既能保持良好的生物力学状态，又能降低过度使用损伤的风险。
Again, flossing essentially, right, from a structural capacity with the tendons, ligaments, and muscle and fascial tissue, that hip capsule, so that we maintain good, biomechanics and also minimize the ability to get overused.
我们通常觉得这是在‘干活’，但正如史蒂夫精辟指出的，这其实是种悄无声息的锻炼，能帮我们预防过度使用伤。
Like, but it's we we tend to think of it as work, but as Steve has eloquently pointed out, it's just sneaky work that helps us prevent overuse injuries.
这让我想起弗恩·甘贝塔曾经跟我说过的话，我再引述一次：你看像彼得·斯内尔和莉迪亚那个年代的运动员，为什么他们不需要做那么多力量训练？
You know, it reminds me of what Vern Gambetta, I'll quote him again, said to me once, which is if you look at guys like Peter Snell and the Lydia days, why did Lydia not have to do as much strength work and all that stuff?
因为他们接触的那些人，都是五六十年代长大的，从小就干各种体力活。
Because he was getting guys who grew up in the fifties and sixties who, like, had to do stuff.
对吧？
Right?
就是那种老一辈的农家体力底子。
It's the old, like, farm boy strength.
没错。
Yeah.
对吧？
Right?
你看珀西·萨里亚在波特塞的样子。
Mean, look at look at Percy Saria at Portsea.
对吧？
Right?
就是这样。
It's like Yeah.
他们整天干农活，还得举重，真是让人感慨。
They're doing, like, all this farm work and then also, like, lifting, and it's like, oh, yeah.
她肚子大得像个男娃。
Her belly, it's a a man child.
走吧，别说了。
Like, let's go.
没错。
Right.
我觉得我们把一切都变成了‘干活’。
And and I think that it's it's not like, I think what we've done is we've made everything into, like, work.
我们真正想找的是那些能整体发展、具备运动能力的人，这种能力可能是他们成长于20年代或2010年代时没机会培养出来的，而这就是我们现在所处的生活环境。
And what we're really looking for is developing just overall people who can, you know, move in a way that maybe they didn't get because they grew up in the twenty twenties or twenty tens, and this is the life we we kinda live in.
所以我们现在其实是在努力
So we're kinda trying
重现这种模式。
trying to replicate that.
这正是我如今招募学生运动员时看重的点。
And that's what I'm for, like, recruiting student athletes nowadays.
比如，你是个多项运动的运动员。
It's like, oh, you are a multi sport athlete.
你打过篮球、排球，春天还参加田径。
You played basketball, volleyball, and then you did track in the spring.
你没跑越野跑？
You didn't run cross country.
太好了。
Great.
为什么？
Why?
我当年作为学生运动员唯一的亮点就是，我参加了五项校队运动：篮球、游泳、足球，还有田径和越野跑。
That was the only saving grace I had as a, student athlete was I was a five sport varsity athlete, basketball, swimming, soccer, and then, you know, and then finally track and cross country.
但我觉得，就算没有这些，我也会经常骑车，毕竟我那时候是高中自行车队的。
But I don't think I would've and I also cycled a lot too because I was on, you know, high school cycle team or whatever.
所以我基本上一刻不停地在动。
So I'm out there moving all the time.
只要不在教室里，我就在打球、在运动。
Basically, that's that's if I'm not in the classroom, I'm doing sport and I was playing.
对吧？
Right?
我小时候也没怎么沉迷屏幕。
I wasn't a a screen kid that much.
我是玩过一些电子游戏，但真没玩多少。
I mean, yeah, I played some video games not that much.
而正是因为我整天不停地动，才给了我机会。
And that's what gave me a shot was the fact that I was just out there just moving a bunch.
我们常常忘了，小时候最重要的是自由地探索身体的运动，而不是一上来就为了赢，像现在这些俱乐部运动或校队那样，非得马上拿成绩。
And I think we forget how important it is at a young age to have the exploration of movement be a thing where it's not just towards a competitive outcome like you have with all these club sports now or AU sports where it's like, we gotta win right away.
因为要想赢、要竞争，我们总是依赖力量。
And because what happens is to win, to compete, we always rely on our strength.
但靠力量去赢，未必是最优的身体运动方式。
And it might not be the best physical literacy of what our, strength movement is to get that victory.
可随着年龄增长，年轻时帮我们取胜的那股蛮力，可能就不再高效了。
But as we age and we get older, that strength that behooved us and gave us victory when we were younger might not be the most efficient pathway.
它反而会成为瓶颈，限制你进步——当同龄人越来越成熟、越来越强的时候，你就赢不了了。
It might create a ceiling and a cap, right, that no longer as our peers advance and get more mature or get better allows us to get victory over them.
所以你最后只能从头再来，重新学习怎么更高效、更聪明地运动，才能跟上那些后来居上的同龄人。
So then you have to eventually go all the way back to zero and re and reteach yourself how to move in a more effective and efficient pathway to then be able to keep pace with your peers as they start to mature and grow and find better movement solutions later on in life.
这就是为什么长期运动员发展这么重要，也解释了为什么很多顶尖职业运动员，甚至世界级选手，都是十八九岁、二十岁才开始专攻某项运动，而不是像现在社交媒体时代那样，八九岁就早早 specialization。
And this is why long term athlete development is so important and why we see a lot of great professional athletes and a lot of great, you know, world class athletes come to the sport late, come to specializing late, 18, 19, 20 year old, instead of at eight or 10 year olds as your as we see a lot more happening in the social media driven era.
没错。
Exactly.
说白了，就是这样。
I mean, that's what it is.
从实际操作的角度，我特别推荐的做法是，比如在越野跑赛季开始前，我们会搞个为期几天的赛前集训。
And what I would recommend from a practical standpoint and one of the my favorite things to do as a coach was during you know, before cross country season, we had our kinda preseason camp a couple days.
我会观察孩子们玩飞盘、踢足球，或者别的任何游戏，这样就能很清楚地看出谁运动能力全面，谁还需要加强。
I would watch the kids play ultimate Frisbee or soccer or whatever have you, and that gives you a really good idea of, like, who are the diverse movers and who needs a little needs some work.
你知道的。
You know?
这能帮你了解他们的基础情况。
And that gives you some background on that.
所以要留意这一点。
So look for that.
事实上，我觉得对于高中生运动员来说，安排一些游戏活动，往往是最好的办法之一。
And at in fact, sometimes, I think for high school athletes, especially, is, like, instituting games is one of the best things that you can do.
是的。
Yes.
这不算正式训练，但算是一种非正式的锻炼。
It's not training, but it's kind of unofficial training.
说到底，我们没必要把日程排得太满。
It gets to back to we don't have to overschedule things.
去扔扔飞盘吧。
Go throw a Frisbee out there.
preseason训练期间，或者赛季中比较空闲的时候，不妨让孩子们去扔扔橄榄球、足球，或者随便玩点什么，看看他们怎么动，让他们自由活动。
Go throw a football out there or soccer ball or whatever have it you out there during preseason camp or during the you know, during, you know, down weeks in the season and see how people move and allow them to move.
这其实就是在培养他们的身体素养。
And that's creating that physical literacy.
好的，乔恩。
Alright, Jon.
我们刚才聊了很多关于预防的事。
So we've we've talked a lot about prevention.
我现在想弄清楚的是，既然我们一开始已经讲过了，那当运动员陷入过度使用损伤的循环、必须进行康复时，到底该怎么做？
What I wanna get now, because we outlined this at the beginning, is what do you do when you get stuck in these overuse injury cycles and you have to rehab?
按照老办法，就像我们之前说的，得长时间休息、冰敷，然后才慢慢开始做一些非常基础的练习来针对受损组织。
The old model, as we kind of, you know, stated, you know, take a long time, rest, ice, you know, and then start doing, like, very simple exercises to target that tissue.
等你熬过漫长的过程之后，才敢慢慢 reintroduce 跑步啊、之类的。
And then after a long, long journey back, you introduce running and blah blah blah.
你刚才说啥？能再重复一遍吗？
What would you say again?
我知道我们现在谈的都是大概方向，但针对运动员，你具体会怎么引导他们摆脱这种过度使用损伤的循环？
I know we're talking in generalities here, but how would you direct the rehab or getting out of that that that overuse cycle for athletes now?
首先，好吧。
First okay.
不好意思。
Sorry.
我刚取消静音。
Off mute.
首先是疼痛的问题。
First is the pain thing.
每个人对疼痛的理解都不一样。
Everyone's interpretation of pain is different.
人们对疼痛的敏感度也各不相同。
People have different sensitivities to pain.
所以我们得明白，疼痛是一种保护机制，必须先正视、处理并克服它。
So we have to be aware that pain is a safeguard mechanism that first needs to be overcome and addressed and deal with.
你需要找到一些不会引起剧烈疼痛的训练方式或活动。
So you have to find modalities or activities that are not painful in a, ah, oh, you know, flight type sense.
对吧？
Right?
关键在于，这并不容易。
And so that is key is this is not easy.
这不是一套放之四海皆准的方案。
This is not cookie cutter.
这会让事情特别棘手，因为每个人对疼痛的理解都不一样。
It makes it really tough because each individual has, again, a different unique interpretation of that.
首先得搞清楚，你这次过度使用造成的损伤，到底疼到什么程度。
So first is, like, getting that squared away about the degree of pain you're dealing with this overuse injury.
其次，我们要尽可能搭建支持体系，不管是你作为教练单独负责，还是和运动医学专家、多个专业人士合作，都要先帮人找到不疼的活动方式，再逐步恢复到无痛的高质量运动。
And then, two, it's about how do we build scaffolding as best we can, whether it's all on you as the coach or in partnership with kind of a sports medicine practitioner or multiple practitioners to create a pathway back towards, you know, moving without pain first and then moving better without pain.
我觉得我用的首要原则就是，先降低这里可能存在的疼痛敏感度。
So I think that's the first you know, the protocols that I use is, like, first, we have to minimize the the pain sensitivity that might be happening here.
我们可以用等长训练这类康复动作，这很常见。
Figure out we can use isotiv, exercises in rehab, which are very common.
但最终，我们要尽快过渡到全身协同的整体动作模式，让整个身体像一个整体一样运作，而不是只做孤立的等长训练。
But, eventually, we wanna accelerate as best we can to whole movement patterns where the entire body is working as one chain or one unit unitary whole versus these isotiv okay.
比如只练小腿，做小腿拉伸、离心下降或者提踵之类的动作。
Just strengthen the calf with, you know, calf pull, eccentric calf, you know, lowering or calf raises or things like that.
我们目标是让身体各部分协同工作，这才是最终要达到的整体性运动模式。
We wanna get things working in a holistic chain, and that's where you wanna think of holistic movement patterns as the eventual end destination.
但要摆脱这种困境，让身体重新动起来，我们可能得先从一些针对组织结构性问题的等长训练开始，这类训练很常见。
But to get out of the mud, so to speak, get that unstuck, we might have to start here with more isotative exercises that address the structural deficiency in the tissue that are very common.
但一旦条件允许，我们就得尽快以负责任的方式过渡到整体性的动作模式。
But then as soon as possible, we as responsibly as possible, get to a place where we're moving holistically.
没错。
Absolutely.
关键是怎么才能以合适的方式，尽快恢复动作能力？
I I think it's like, how do you get to movement in appropriate manner, quickly?
这又回到了脑部损伤的问题，就像你提到的，疼痛其实是个指引，但我们要找的是那种不疼又能推动康复进展的动作边界。
And it comes back to that that brain injury, and I would look at it as as you kinda pointed out, is, like, pain is your guide, but it's like, what is the movement we can get up to the line where we're moving pain free, but in a manner that, you know, gets us is, like, progressing us towards the thing.
我觉得这不是一味地保护，而是更主动地去尝试，比如说：
I think it's less protection orientated and more, like, approach orientated where we're saying, okay.
咱们不妨测试一下这些动作，看看会发生什么。
Like, let's kinda test the skills and see what happens.
我当教练和运动员的时候都做过这种事，尤其是腿筋拉伤之后。
And, actually, I I remember doing this both as a coach and a athlete, especially after things like hamstring strains.
我们会先看看，好吧。
We'd look at, okay.
我们能做的最慢的动作是什么？
What's the slowest movement we can do?
可能一开始只是走路，但之后可能会进展到慢跑。
You know, that might mean walking first, but then it could mean jogging.
我记得，我们从不勉强，而是试着让运动员慢慢达到这样的状态：好吧。
And I remember, like, we would not press it, but we'd try and get athletes up to where it's like, okay.
你知道，他们的腘绳肌可能在跑十五秒间歇时会有点轻微疼痛。
You know, maybe their hamstring starts to feel a tiny bit of pain at fifteen second hundreds.
那我们就改成跑十六秒或十七秒的间歇。
Well, we do sixteen or seventeen second hundreds.
中间有充分的休息，但我们会慢慢推动身体，让它重新记住这项运动中正常的感受。
And you're getting big rest in between, but you're kinda pushing that of, like, let's get our body to remind ourselves what is normal in this activity, that we're doing.
而且很多时候也是这样。
And oftentimes too.
对吧？
Right?
如果我们回看第一条。
The first line if we go back.
好的。
Okay.
受伤了，类似这种情况。
Injury occurs, something like that.
你知道，第一道防线，归根结底就是让身体从受伤的运动模式中休息一下。
You know, the first line of defense is ultimately, you know, gonna be a little bit of rest from the injury in inducing movement pattern.
所以，不管是哪种运动模式导致了过度使用伤害，我们都要避免再做它。
So whatever the movement pattern that induced that overuse injury or chronic overuse injury is, we wanna rest or not do it.
很多时候，问题就出在他们跑步的方式上。
So a lot of times that's running in the way they're running.
接下来一步，就是尽量减少接触那些引发损伤的运动模式。
And the next step, right, so is minimizing the exposure to the injury inducing movement pattern.
其次，马上就要做身体调理。
Then two, immediately, is bodywork.
对吧？
Right?
做一些身体方面的放松处理。
Getting some type of bodywork.
这可能是使用按摩枪。
Now this could be the massage gun.
也可能是用泡沫轴滚动。
This could be foam rolling.
但很多时候，这种身体调理都是随便乱搞，想到哪儿就按到哪儿，毫无章法。
But what happens, right, is oftentimes this bodywork is applied haphazardly and kind of randomly on a whim or in a disordered way.
这一点非常关键。
And this is really important.
这跟饮食或者其他事情是一样的，熵增定律真的得搞清楚。
It's the same thing that happens, like, with nutrition and, you know, anything is the law of entropy is really important to understand.
如果不投入巨大的精力和专注，一切都会陷入混乱。
Everything will devolve to chaos unless you exert an, you know, an ungodly amount of energy and focus to make things nonchaotic.
Steve，我这里其实有一套光谱可以参考。
And, you know, we have essentially a spectrum that I look at, Steve.
对吧？
Right?
我们有功能失调的、混乱的，和有序的三种状态。
We have dysfunctional, disordered, and ordered.
对吧？
Right?
比如，功能失调的动作模式、混乱的动作模式，和有序的动作模式。
So think of it dysfunctional movement pattern, disordered movement pattern, and ordered movement pattern.
当我们看这个光谱时，就得问清楚：
And we look at this spectrum, we have to say, okay.
这个运动员的动作和应对方式，处在光谱的哪个位置？
Where on the spectrum is this athlete sitting with their movement, solutions?
是完全整体性地失调吗？
Is it just holistically dysfunctional?
就是各种动作都不对劲，该发力的地方没发力，完全没道理。
Like, things are off, things are firing, you know, in a way that just makes no sense.
他们因为身体链条一边在工作、另一边却失效，才被迫用这些代偿模式。
They have these compensation patterns because one side of the the chain's on, one side of chain's off, what have you.
至于无序，嗯，就是这么回事。
Disorder is like, well, alright.
无序意味着这不是最理想的做法。
Disorder means it's it's not the best way to do it.
这方法不够高效，就像史蒂夫说的，但效果还行——你十次里有九次都能比别人先冲过终点，所以没必要去改。
It's not the most it's suboptimal, as Steve would say, But it works because you are crossing the finish line nine times out 10 ahead of someone else, so we're not gonna screw it up.
但你总会有些小毛病。
But, you know, you get little niggles.
得歇上一阵子。
You take some time away.
你回来之后。
You come back.
对吧？
Right?
而状态好的人，简直动得特别流畅。
And ordered is like, man, this person just moves really well.
简直就是运动界的神。
They're a movement god or goddess.
根本不会出现过度使用的伤。
Like, no overuse injuries.
太惊人了。
It's amazing.
这最终就是我们想让每个人达到的理想状态，就像冥王星那样的境界。
And that's eventually, right, the Plutonian ideal where we wanna get people to.
所以，考虑到这个从功能紊乱、次优到高效顺畅的连续谱，我们就可以说：好吧。
So with that in mind of that spectrum of dysfunctional disordered and ordered is then saying, alright.
如果跑步这种运动方式属于功能紊乱、无序的状态，我们需要暂时停下来，那么再教育路径的一部分就是系统性地做一些身体调理，比如全面的那种，你懂吧？
If the movement solution of running is dysfunctional disordered and we need to take time away, part of the reeducation pathway is some type of bodywork in a systematic way, whether it's one, a complete you know, you know?
很多时候我们怎么做呢？我们会说，哎呀，我们就随便搞点东西来应对，比如按摩、针灸，或者用筋膜枪、泡沫轴之类的，但这样其实不太对。
And oftentimes what we do, right, is we try to say, oh, we're we're just gonna attack this with, like, random things, like massage or, needling or, you know, massage gun or foam rolling, but saying, okay.
我们应该更系统地思考，先理清头绪。
Let's actually think of it in more of a a systematic way of first things first.
通常当你因为过度使用而受伤时，你其实只需要一次全面的按摩就够了。
Probably when you get a big in overuse entry, you just need a complete massage.
比如，花九十分钟在按摩床上做全身按摩，而不是只盯着某一个部位。
Like, ninety minutes on the table just getting a massage for the whole body, not just attacking the one area.
那个部位可能确实有问题，也是警报声最响的地方，但身体是一个整体运作的。
That one area might be problematic and the one that has the most alarm bells going off, but the body works as unitary whole.
所以我一开始就建议做全身按摩。
So being a full body massage is what I recommend right off the rip.
对吧？
Right?
从那以后，你可以开始定期使用一些现有的恢复工具进行护理。
From there, you can then start to incorporate some type of treatment on a regular basis with, you know, the different recovery tools that are out there now.
但你要明白，按摩、泡沫轴，甚至按摩枪这类方式都会在组织里造成微小的损伤，其实就跟训练差不多。
But understanding, right, that massage or even foam rolling or massage guns type stuff does create micro tears in the tissue, and so it's kinda like training.
所以你得留出恢复的时间。
You gotta take some time away.
你不可能每天拿着按摩枪猛戳，还指望情况能好转。
You're not gonna sit here and massage gun every single day and go, okay.
那样不会让情况变好。
That'll make it better.
那样不会让情况变好。
That'll make it better.
当你用这些恢复手段时，其实你还在不断分解组织、打破粘连，做着各种刺激。
Like, you're still breaking down tissues and breaking up adhesions and doing all this stuff when you, apply these recovery, you know, strategies.
对吧？
Right?
所以这一点很关键。
So that's key.
如果我们把按摩、泡沫轴和筋膜枪这些方式当作训练来看，那就得明白。
Now if we treat massage and we treat foam rolling and massage gun stuff like training, we say, okay.
这会导致组织损伤。
There's tissue breakdown.
那意味着什么？
What does that mean?
营养。
Nutrition.
你需要通过优质的营养来支持和促进恢复与修复。
You need to then supplement and augment the recovery and repair with good quality nutrition.
对吧？
Right?
好的宏量营养素和微量营养素，都是帮助修复过程所必需的。
So good macros, good micros, what's necessary to help, augment that repair process.
所以蛋白质、碳水、葡萄糖这些都很关键。
So key with the protein, carbs, glucose, etcetera.
对吧？
Right?
这就是为什么得从整体角度来考虑，因为组织会把按摩、泡沫轴这些操作带来的组织分解或粘连松解，当成一种训练。
So that's why it's such a holistic approach because the tissue is going to interpret this work done on it with creating breakdown or, you know, adhesions breakup as training.
所以我们得像对待训练一样，做好后续的恢复，比如补水、睡眠这些。
So we need to then address it like we would training by providing good recovery afterwards, hydration, obviously, and sleep.
即使你正在受伤恢复期，或者暂时不能训练，你依然可以保持运动员的生活方式，只要你明白，这其实是重建和修复组织、让它们变得更强大、更快速、更稳固的过程。
So you can still be an athlete and do athletic things and have an athletic lifestyle even when you're in the injury cycle or or on the shelf with injury, provided you understand, like, it's part of rebuilding the tissues and repairing it, you know, back more robustly and quickly and soundly and then going through this.
接下来，就像史蒂夫说的，从被动恢复、合理营养，逐步过渡到主动活动，尽快以高效的方式恢复运动。
And then from there, right, we go from addressing it with passive work, good, nutrition intake to then more active work, like Steve said, getting to movement as quickly as possible in a really productive way.
但始终要牢牢保持运动员的思维和生活方式。
But always keeping that athletic mindset and athletic athlete lifestyle in in sharp focus.
因为很多时候，一旦你不再高强度训练，就容易不自觉地 adopting 一种普通人的心态，觉得‘算了，随便吧’。
Because what happens a lot of times if you're not training hard, you tend to start adapt a more, you know, generic population mindset where you're just, alright.
熬夜到凌晨两三点，或者吃奇多、多力多滋这些垃圾食品，你容易忘了——当运动员受伤，尤其是过度使用损伤的初期阶段，正是康复、修复、重返赛场最关键的时期，这时候更应该坚持运动员的生活方式。
Staying up till two or three in the morning, or I'm eating Cheetos and Doritos and junk food, and you forget, like, that's actually when you're injured or when the athlete is in that overuse injury, you know, initial acute phases of that, road to betterment and road to, health and repair and and return to play, that that's also, like, the most important time to still live the athlete lifestyle.
没错。
Absolutely.
我觉得你刚才说得特别到位，这不仅仅是说，咱们先处理一下组织问题那么简单。
I I mean, I think you summed it up really well there is that it it really is about, like, not just, hey.
不能只盯着局部的组织修复，而是要从整体出发。
Let's take care of this tissue in this in this kinda small view, but it's, like, holistically.
没错。
It's like, yes.
组织当然重要，但生活方式、营养支持这些同样关键。
The tissue matters, but also the lifestyle, the nutrition are we supporting.
我们有没有把运动模式、大脑神经系统的调整也纳入进来？
Do we then bring in the movement pattern for the brain, the neurological, all that stuff?
我不是想说，呃……
And I I think it's not to say that, like, hey.
别只盯着组织本身。
Ignore the tissue.
得把眼光放宽，从整体来看，而不是狭隘地觉得只要让拉伤恢复、骨头长好，就万事大吉了。
It's it's branching out and seeing things holistically instead of through a nor narrow range of, like, oh, we've just gotta let the strain recover or the bone heal, and then we'll be okay.
你懂的。
You know?
我们聊过很多肌肉和肌腱，但骨头也是一样，不能光说‘好了’就回去照老样子练。
We've talked a lot about muscles and tendons, but it's it's similar in the sense of the the the bone loading as as well as we can't just say, oh, it's healed.
别一好就立马回到原来的状态。
Like, go back and do the same thing.
我们知道，如果还用老方法施压，骨头根本没获得合适的应力和适应平衡。
We know if we do the same thing, we know that that bone, like, didn't have the right balance of stress and adaptation.
要是继续用同样的方式加载，结果肯定不会好。
And if we just keep loading in the same way, things aren't gonna aren't aren't gonna end well.
骨伤往往跟周围肌肉怎么发力、怎么缓冲冲击这些事息息相关。
And often the bone injuries have to relate to what the muscle is doing around it to absorb force and on and on and on.
所以，乔恩，这个播客的核心要点就是：你要跳出来，从整体来看问题。
So the the the whole takeaway for this podcast, Jon, is I think is zoom out and see things holistically.
如果你这么做，你的状态会好很多，而不是只想着‘赶紧好了就行’。
And if you you do that, you're gonna be in a much better place than if you just say, up.
我们不能只盯着让这个部位恢复，却不顾周围组织的情况，也不去支持它们。
Like, we need to tackle and let this thing or try to get this thing to heal, and don't handle what's surrounding it and don't support what's surrounding it.
因为如果不这么做，你迟早还会陷入同样的循环里。
Because if you don't, then you just stand up in that cycle all over again.
是的。
Yeah.
这其实是短视和长远规划的区别。
It's it's short term thinking versus a long term approach.
很多时候，我们总是陷入那种‘贴创可贴’的思维，觉得这样就完事了。
And too often, right, we fall into the Band Aid, you know, mindset of, great.
换双更软的鞋子就行了。
Get more cushy shoes.
再套个压力袖套上去。
Get put a, you know, compression sleeve on it.
对吧？
Right?
这些所谓的小窍门、能买来的各种产品。
All these little, like, quote, unquote, hacks or products you can buy.
可说到底，我们人类是通过进化适应了赤脚奔跑，长时间在各种不同地面上活动的。
When at the end of the day, we were designed through evolution to run barefoot with nothing and do it really for long periods of time, you know, on a multitude of variety of different surfaces.
对吧？
Right?
那为什么到了现代，我们反而需要这么多花里胡哨的小技巧、小玩意儿，非得花钱去买，才能让自己好一点？身体本来就是个能自我适应、自我修复、自我再生的系统，只要你给它日常稳定的正确条件。
So it's like, why do we need all of a sudden in this modern era, all these different little, like, you know, tricks or hacks and things you need to buy, essentially, from a consumer standpoint to make us better when the body itself is an adaptive, self healing, self regenerative mechanism, provided the right elements are consistently incorporated into its daily rhythm.
这才是关键，我们看过度使用伤和康复的科学时。
And that's the key part, right, is we look at the science of overuse injuries and rehabilitation.
往往采取的是拆东墙补西墙的做法，只盯着出问题的那一个部位，然后每天花十五分钟，做一堆孤立的处理，日复一日。
What happens is we often take a Frankensteiner part part part approach versus, you know, going part part whole where we just look at the part that needs repair, and then we say we're gonna do all these things in an isolated manner for fifteen minutes a day and, you know, day after day.
而且，确实，身体会慢慢好转——就像我们说的，当你不再做那些导致受伤的动作，或者好好休息，它就会自我修复。
And, yeah, we'll get a little bit better because the body like we said about, when you no longer do the thing that makes it get hurt and you you ignore it or you rest from it, it will then self regenerate.
但与此同时，关键是要诚实、要全面，真正反思：你的方法是整体性的，还是支离破碎的？
But at the same token too, it's about being honest and holistic, or being honest with your approach to really identify, is it holistic or is it fractioned?
当我们意识到必须从碎片化转向整体性思维时，没错，这确实更复杂了。
And when we look at the the, you know, need to move beyond a fraction approach to a holistic approach, yeah, it's more complex.
其中涉及的层面更多。
There's more layers to it.
虽然更丰富、更深入，但也正是一个值得深入探索的机会。
It's juicier, but it's an opportunity to lean in.
有时候，最简单的干预方式反而最有效，尤其是对初学者或年轻运动员来说，比如——保证充足睡眠。
And sometimes really simple interventions, right, especially with more remedial athletes or younger athletes is just something as simple as sleep.
你有没有规律地睡觉？
Like, are you sleeping consistently?
我之前跟史蒂夫私下聊过，趁这会儿插一句，我们现在正处在春季学期前的冬季学期期末冲刺阶段，压力特别大。
I was telling Steve, like, offline before we started here, quick tangent, you know, we're in the thorns of dead week and finals week here for spring, winter term before spring term.
不过我们现在才刚进入户外田径赛季。
But we're, you know, we're just starting outdoor track season.
突然间，一群平时身体挺硬朗的学生运动员，之前感觉还不错，那时候天气还差，又冷又下雨，太阳也不出来，现在天晴了，气温也到了七十华氏度。
And all of a sudden, a group of really durable, you know, student athletes who were, like, feeling good, you know, and this is when the weather was also crappier too, rainy and colder and no sun, and now it's, like, sunny and 70.
按理说，我们现在应该感觉特别好才对。
And, like, we should be feeling really good.
对吧？
Right?
天气变好了，训练也一直有质量、循序渐进、科学合理。
Because the weather is now a lot better, and we've been doing quality training, progressive training, intelligent training.
可偏偏这时候，各种小毛病、酸痛却多了起来。
All of a sudden, we're having a lot more, you know, aches and pains and niggles.
我的腿筋有点不对劲。
Oh, my hamstring.
我的小腿也抽了。
Oh, my calf.
哦，这个。
Oh, this.
就是还能动，但感觉不太对劲。
Like, can you still you can sort yeah.
就是有点发紧，还疼。
But it's just kinda tender and sore.
我就在想，到底哪里变了？
And I go, what changed?
对吧？
Right?
变化就是大家都压力爆表了，因为好几门课的期末考试和项目都堆在短短两三周内要交。
And what changed was everyone got really stressed out because I have this big multiple tasks of finals or projects for several classes that is due within a con you know, a very short time constraint of two to three weeks.
天哪。
And oh my god.
天哪。
Oh my god.
天哪。
Oh my god.
这可是占我成绩这么大的比重。
It's worth this much my grade.
就是这个情况。
This is that.
警报响个不停，压力激素直接爆表。
Like, the alarm bells and cortisol are through the roof.
对吧？
Right?
所以他们根本缓不过来。
And so they're not recovering.
他们连觉都睡不够。
And so they're not even they're not they're not getting enough sleep.
他们喝水也不够，全忙着应付这些任务，压力太大了。
They're not getting enough hydration because they're focused and stressed out about these tasks.
那我们在训练中该怎么做呢？
So what do we do in training?
很好。
Great.
多放几天假。
More days off.
很好。
Great.
好的。
Okay.
喂。
Hey.
大家好。
Hey, everyone.
这周你们会有三天假期，或者做一些轻松的活动、普通工作就行。
You're gonna have three days off this week or on your own activity, general work, just some light work.
有个学生运动员来跑道上训练，我们安排了速度计时赛、快速150米冲刺，还有基于乳酸阈值的间歇训练计划。
Like, I even had, like, a student athlete come to the track, you know, and we had this, like, speed time trial plus fast one fifties and aerobic support with repeat case at threshold plan.
他就说：‘教练，我不太清楚该怎么做。’
And he was just like, don't know, coach.
我觉得特别没力气。
I feel really weak.
就是感觉特别累。
I just feel really tired.
我就跟他说：嘿。
I go, hey.
咱们先做做热身，看看你状态怎么样，然后每一组都做个反馈，一步一步来。
Let's just go through the warm up, see how you feel, and we'll just check-in rep by rep, step by step.
好的。
Okay.
他把热身动作都做完了。
He goes through his warm up.
你觉得能跑个200米计时吗？我们就看看你到底能跑多快。
Like, do you feel like you could do the 200 meter time trial where you just let's see how fast you can run 200 meter.
好。
Okay.
没问题，教练。
I can do that, coach.
太好了。
Great.
好了，接下来。
And then it's like, alright.
你完成了。
You did it.
好。
Okay.
感觉怎么样？
How you feel?
可能就到这儿了。
Maybe that's it.
练完了。
We're done.
你这200米跑得真快。
You did a fast 200 meter.
太棒了。
That was awesome.
你现在的成绩是23秒8。
You're on twenty three eight.
不错。
Cool.
干得漂亮。
Good for you.
这速度对我来说已经够快了。
You know, speedy enough for my means.
如果你需要回去睡觉，或者专心学习，那就去吧。
If you need to go back to sleep or go focus on your studies, go do that.
其实我已经醒了，教练。
Actually, I woke up, coach.
好的。
Okay.
很好。
Great.
喂。
Hey.
你不如跟大家一起跑五十米，别一下子全冲出去。
Why don't you try one fifties with the group instead of, like, sprinting it all out?
这本来就是设计成快速跑的，但你可能还没到那个状态。
Like, it was designed to be fast, but you just might not be there.
别给自己太大压力。
Let's not overload it.
我们一步一步来，教练，我不知道自己能不能撑住这训练。
And part and part one at a time, we go from, I don't know, coach, if I can do the training.
我感觉特别虚弱，累得不行。
I feel really weak and tired and exhausted too.
把整个训练做完，把重量调整好，睡一觉起来，状态就好多了。
Completes the whole training session, completes the weight recession, wakes up, feels a lot better.
这样挺好。
It's great.
但在这条路上的任何一个节点，如果他当时说：‘教练，我真的提不起劲了。’
But any point along that road in that journey had he expressed, it's just not I'm just not feeling it, coach.
我就觉得，自己好像不是自己了。
I'm just I feel you know, I don't feel like myself.
感觉没那个劲头去拼，或者就是没睡醒。
I don't feel like I have the the oomph for the bing or I didn't wake up.
我一直都挺好的。
I've been like, fine.
嘿。
Hey.
今天训练就到这里，回去休息吧。
Cut the session and go home.
没问题。
No problem.
这周是期末周，也是冲刺周。
It's finals week, dead week.
我明白。
I get it.
我不担心这个。
Not worried about it.
你前面已经完成了六个月的高质量训练。
We have six months of quality training behind you.
偶尔一周训练松一点没关系，重点是好好恢复、多休息，确保你状态满格。
We can have a spotty week of training, and you can focus on recovery and rest to make sure that you are ready to go.
这就是为什么我们教练必须了解运动员们所处的现实环境，有时候得彻底扔掉原来的训练计划，只确保在他们状态特别脆弱的时候别逼得太狠，连过度损伤的念头都别让他们有。
And this is why we as coaches have to be sensitive to the streets our athletes are walking in because sometimes it requires crumpling up and tearing up the entire playbook or training plan and just making sure that we don't overdo it when they're in a really delicate state so we don't even introduce the thought or, possibility of these overuse injuries.
要懂得灵活调整。
Be willing to pivot.
是的。
Yeah.
你明白的。
You know?
灵活应对才是关键。
Be flexible.
说到底就是这么回事。
What it's all about.
乔恩，你刚才说得太到位了。
I think you summed it up great there, Jon.
好了，各位。
Alright, everybody.
谢谢大家收听。
Well, thanks for listening.
希望你们从中收获了一些关于运动损伤及其应对的新见解和科学知识。
We hope you took away some new insights and science on injuries and what to do with them.
好了，那我们下次再聊。
And, yeah, until next time, everybody.
继续好好指导吧。
Keep on coaching.
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