With the bloom of the Beijing Winter Olympics, more and more people are also paying attention to ice and snow sports.
I don't know if it is the illusion of a well-off doctor, but this year there are many skiers.
Of course, there are many injuries.
According to a survey, the incidence of moderate damage caused by ice and snow sports on the mainland accounts for about 25% to 35%. Common fracture sites include wrists, ankles, knees, collarbones, shoulders, waists and other parts, which sometimes cause concussions.
According to the age stratification, the proportion of injured patients aged 21-30 is the largest.
If you encounter serious cases, you are likely to lose your life, and every case of ski accident searched online is so shocking.
(On January 19, the famous French actor Gaspard Ulliel died of an accident while skiing at the age of 37))
Knee injuries are the greatest during skiing
Because everyone wears more upper body when skiing, they are not directly stressed, and the knee joint is the first stress site and the first injury site.
If you do not do a good job of warm-up exercise before skiing, and often make sharp turns, fall and trip during the skiing process, it may cause the knee to be affected by a huge impact force in an instant, and the valgus or rotation will occur, resulting in injury to the ligament that links the joint.
After the injury, it failed to stop in time and continued to slide, prompting more severe ligament damage and tearing.
In addition to skiing, what behaviors in life are also hurting the knee joint?
The knee joint is one of the most important parts of the human body, it is not only the largest load-bearing joint, but also an indispensable key for human upright walking.
Knee joints are more flexible at a young age, but as we age, wear and tear degradation is inevitable.
However, in life, some behaviors may be born to damage the knee joint, which can cause trauma:
First, strenuous exercise
In addition to skiing, sudden strenuous exercise is most likely to cause damage to the joints. For example, sports such as playing basketball and running all cause wear to the knees to a certain extent.
In order to avoid knee injury, you should first warm up before exercising, choose a softer exercise, and then gradually choose other sports that the body can withstand after slowly adapting to it.
Second, long-term sedentary
The damage to the knee caused by long-term sitting is far beyond our imagination.
The reason is that the knee is mainly supported by the knee joint and muscles, and in the case of sitting for a long time, the muscle energy around the knee gradually weakens.
At the same time, the secretion and flow rate of knee fluid are reduced, and the muscles of the knee joint cannot be exercised.
The gradual reduction of the body's ability to support, coupled with the inability to secrete enough bone fluid, the joints become more and more dry, and the friction will increase over time, and once other exercises are done, the knee will be injured.
Third, climb the stairs to climb the mountain
Although climbing stairs and climbing mountains is an aerobic exercise that can be exercised to the body, it hurts the knee the most.
In the process of doing this exercise, the pressure on the knees is too large, and the weight of the climbing process is about 4 times that of the usual, and when going down the stairs, the knee joint has to bear about 5-6 times the weight.
Fourth, squatting or kneeling for a long time
When squatting, all the weight of the body will be concentrated on the legs and knee joints, and when the squatting or kneeling position is taken, the blood circulation of the lower limbs is poor, and the knees will also produce a feeling of fatigue, and over time, it is easy to be entangled by diseases such as arthritis.
Therefore, it is recommended that people who squat for a long time and work on their knees have to get up and move their limbs every once in a while.
Fifth, wear high heels
When wearing high heels, the muscles of the calves are constantly in a state of excessive tension, which increases the pressure on the knees, while constantly rubbing the knee cartilage.
Damaged ligaments can be slower and more difficult to recover from than bone damage
Many people only pay attention to fracture repair, and it does not matter if soft tissues such as ligaments are injured.
But in fact, the self-healing ability of soft tissues is much weaker than that of fractures, and the blood supply is not abundant, if the ligament is damaged, professional treatment and rehabilitation are needed, and it is not appropriate to carry out vigorous confrontational exercise in the near future.
In addition, according to statistics, ski skating is a sport with a relatively high injury rate and serious damage in all types of sports.
Even top players like Gu Ailing have been injured to varying degrees in the training process many times.
Therefore, for some inexperienced novices, you need to know the correct posture and movement essentials before skiing, or ask for practice, choose a simple beginner track to glide, and wear a helmet and choose the right protective gear.
bibliography:
【1】 Safety should be paid attention to in winter skiing[N]. China Tourism News, 2022-02-08(005).
[2] Chen Dan. Current status and prevention of musculoskeletal injury based on Volkswagen alpine skiing and snowboarding[A]. Chinese Society of Sport Science. Abstract Compilation of the 11th National Sports Science Conference[C].Chinese Sports Science Society: Chinese Sports Science Society, 2019:3.