collection! How does skiing prevent sports injuries? And how to save yourself?

Original title: Sudden! 18-year-old skier warms up injured! How does skiing prevent sports injuries? And how to save yourself?

Recently, I believe everyone is paying attention to the good results of the Winter Olympics.

The high-profile ski event began on the 7th.

But it is inevitable that some breaking news will come, yang Shuorui, who is only 18 years old, was injured in the warm-up training before the freestyle ski women's big jumping qualification tournament, and after timely treatment at the scene, she was taken to the hospital by ambulance for treatment.

Skiing, because of its enthusiasm, thrilling and exciting, is loved by many young people, but what many people don't know is that it also has a high risk of injury.

So, how to prevent ski injuries and how to "self-help" after injuries? Today we will learn together...

What are the common causes of ski injuries?

The technical movements are not well mastered

Before skiing, there is no targeted and adequate body warm-up, including full joint activity, stretching of muscle tendons, and breathing conditioning.

In the process of sliding, the body balance, coordination and stability control is not good, in the case of too fast speed, unskilled bending technology, uneven roads or accidents, can not adjust themselves in time, poor instantaneous response, etc., easy to cause joint sprains, muscle ligament strains, and even fractures and other sports injuries.

Weak security awareness

The paralysis of some skiers is also one of the causes of sports injuries.

Skiing is fast, smooth ground movements are difficult to control, there are many unexpected situations on the field, and it is difficult for high-level athletes to avoid falls and injuries.

Skiing without some protective devices, falling down improperly on the ground posture, can lead to accidental injuries.

Insufficient training in psychological qualities

If skiers lack psychological quality training during skiing, they will cause technical movements to be deformed and cause sports injuries when dealing with unexpected situations.

Skiing in case of fatigue or injury

Skiing is a sport with greater sports intensity under alpine conditions, and the physical exertion is relatively fast, which is easy to produce fatigue.

Fatigue and injury occur in the body muscle acid accumulation and energy shortage, resulting in reduced muscle elasticity, poor stretching, easy to damage. If stronger stimulation is given, the joint ligaments will be elongated and more likely to cause injury.

Equipment factor

Ski equipment is relatively expensive, in order to save costs, the general ski equipment failure rate is too high.

For example, when sliding and falling, the snowboard and snowshoe separator obstacles cannot be separated from each other in time, which can easily lead to sprains and fractures of knees and ankles.

Which areas are susceptible to injury?

Joint and ligament injuries

Joint dislocations are most likely to occur in the shoulders, elbows, knees, and ankles, often accompanied by ligament strains.

In skiing sports, there are many movements of foot or sprained knees, and ligament strains and ruptures often occur, such as the medial collateral ligament of the knee, anterior cruciate ligament and ankle ligament, followed by elbow and shoulder joint injuries due to falls.

Bone injuries

In the sliding, due to improper technical operation or unexpected circumstances, the body suffers from strong external forces, including longitudinal vertical stress, transverse shear force and limb torque, etc., beyond the bone is difficult to bear, it will be prone to fatigue fractures or sudden fractures.

Trauma to the head and torso

In the process of skiing, if the body center of gravity is not well mastered, it is easy to fall backwards, causing the back of the head to land on the ground, and symptoms such as concussion, subdural edema, neck sprain and so on, which will endanger life safety in serious cases.

Epidermal trauma

Skin friction injuries occur on the surface of the limb and the snow surface when falling; percussion injuries on the soft tissues of the skin when colliding with others; squeezing or rubbing the feet caused by the ski shoes being too small or too large; punctures or cuts on the limbs after damage to ski equipment; skin frostbite caused by insufficient warmth.

Muscle damage

Muscle strains and frostbite can occur anywhere in the body due to excessive fatigue, inadequate preparation activity, or inadequate preparation of cold protection supplies.

Due to insufficient muscle stretching or excitability before skiing, excessive muscle stretching or twisting during skiing, and failure to recover in time and adequately after skiing, will cause muscle damage. Quadriceps (anterior thigh), biceps, and gastrocnemius (posterior calf) are most susceptible to muscle strain.

In winter skiing, due to the low temperature of the external environment, the muscle viscosity increases, and the decrease in joint flexibility is very easy to cause muscle spasm and pain, affecting the mobility and flexibility of the joint, especially easy to cause damage to the gastrocnemius muscle and the sole of the foot on the back of the calf. Muscle injuries require prompt management, treatment and rehabilitation.

How can ski injuries be prevented?

1. Preparation for pre-ski exercise

Before skiing, pay attention to exercises that strengthen the strength and coordination of the muscles around the joints to give strong protection to the joints, and also need to perform core stability training to reduce the risk of injury in the event of falls.

At the same time, it is also necessary to carry out aerobic exercise at least three times a week to improve cardiopulmonary function, so as to achieve the rational use of physical strength and endurance.

2. Rest, sleep and energy supplementation

Skiing is a very physically expensive project, rest, sleep is not good, will lead to a relative decline in physiological function and athletic ability, easy to cause damage.

For a long time skiing, you should prepare some food to replenish in time, and it is recommended that you bring high-energy food around you.

3. Prepare for activities before exercise

Adequate warm-up can activate muscles, strengthen blood circulation throughout the body, and fully mobilize the body's cardiovascular and nervous systems.

Note that warm-ups should last 30 minutes. The main parts are the rotation of the shoulders, knees, hips, ankles, wrist joints and finger joints and the stretching of the large and calf muscles, so that the body feels slightly warm and sweaty.

In addition, the knee and ankle joints can also be bandaged to strengthen their support strength and achieve the purpose of preventing sports injuries.

4. Precautions

(1) Protective equipment in skiing: Beginners need to wear soft protective gear such as knees and hips.

(2) Beginners should seek professional action guidance early on.

If you fall out of control, you should quickly raise your hands and arms, lower your center of gravity and bend backwards to avoid more serious injuries by head down and tumbling.

(3) Skiing is a high-intensity sport, and cardiopulmonary function should be evaluated before skiing.

Ski enthusiasts who are old, have poor cardiopulmonary function, and lack of physical endurance should follow the principle of doing what they can and taking it step by step.

(4) Enthusiasts with osteoporosis and joint diseases should avoid skiing.

What to do in case of skiing injury?

1. Joint injury first aid treatment

Acute injuries should follow the principles of protection, cold compresses, compression bandaging, and elevation of the affected limb.

2. Muscle spasm treatment

First of all, pay attention to rest and keep warm. It is generally relieved to slowly pull this muscle in the opposite direction of the spasm.

In addition, it can also be combined with local massage, and should be sent to the hospital in time when it is serious.

3. Emergency treatment of limb fractures

If there is an open wound, the foreign body around the wound should be removed first and rinsed with pure water or disinfectant, and then simply bandaged with disinfectant gauze to avoid wound infection, and sent to the hospital in time after simple fixation. On the way to the hospital, it is necessary to move lightly and steadily to prevent vibration and damage to the injured limbs to reduce the pain of the injured.

4. Later rehabilitation

After the relevant examinations, you should go to a professional medical institution in time to seek rehabilitation treatment.