Injury Risk Check Before a New Program
Added 2026-10
Injury Risk Check Before a New Program — Chinese original prompt
我准备开始 [运动项目]，身体情况是 [旧伤/体重/久坐年限/每周可练次数]。请给出：①这个项目最常见的 3 类损伤及成因；②每个部位一个 30 秒自测动作和判断标准；③对应的高风险动作与降阶替代，例如跳跃换成深蹲；④前四周的强度上限建议。输出成清单，不承诺效果，注明出现疼痛应先就医。
Site original
Chinese original
Example
Sample input
我准备开始跑步，膝盖有过一次旧伤，久坐八年，每周能练三次，帮我查风险。
The output should include
- 列出三类最常见损伤和成因
- 每个部位给三十秒自测动作
- 仅作参考，出现疼痛先就医
Replace these placeholders 2
Swap the bracketed parts for your own details before sending.
[运动项目][旧伤/体重/久坐年限/每周可练次数]
How to use
自测做不标准不代表不能练，只说明起点要再低一档。
Try tweaking it
- Ask for a checklist and timeline, marking which parts need a professional.
- Replace "what should I do" with "which three things first, and when".
What you should get
- An ordered action list with deadlines
- What must be confirmed with a professional or official channel
Common mistakes
- Using it as the doctor or lawyer and acting on the answer directly.
- Taking a single conclusion without asking about preconditions or real costs.
How to check the output
- It gives an order of steps and a decision deadline.
- It flags what must be confirmed with a doctor, lawyer or official channel.
Where it works
- Good for: turning everyday decisions into checklists and timelines, flagging what needs a professional.
- Watch out: health, insurance and legal output is reference only — confirm with a doctor, broker or lawyer.