On February 8, Gu Ailing won the first gold medal in the freestyle ski women's big jump at the Beijing Winter Olympics! It shocked and cheered everyone. While we called for the "Frog Princess" gold medal, we must not forget this heart-warming scene: just the day before, she gave a big hug to her teammate who was injured in warm-up training and still insisted on taking the injury to the team - 18-year-old freestyle skier Yang Shuorui.
In recent years, ice and snow sports have developed rapidly, and with the opening of the Winter Olympic Games, people's enthusiasm for participating in ice and snow sports has also risen. The "fast and furious" brought by ice and snow sports can greatly release people's pressure on life and work, but due to the high technical requirements and high exercise intensity of such sports, it is also very easy to cause sports damage.
How to avoid injuries?
Please put away this protective tip on the snow field!
1 Body preparation
Ice and snow sports for the core, joint strength, body coordination requirements are relatively high, so usually pay attention to this aspect of training, especially the strength training of the lower limbs, the knee joint is the "hardest hit area" of ice and snow sports injuries, such as ligaments, meniscal injuries, etc. will cause serious damage to the knee joint, if necessary, you can wear knee pads, etc., to strengthen support.
2 Warm up thoroughly
If the body is stiff due to the low temperature, it is very easy to be injured if it is not warmed up adequately. Warm-up activities should include alternating stretching and contraction of muscles, joints, and rotation, as well as some necessary movements for the movement to be performed. In addition, aerobic training such as jogging is also required to strengthen cardiopulmonary function. Warm-up is appropriate for the body to feel slightly warm and sweaty, and lasts for 15-30 minutes.
3 No exercise in severe cold weather
The limit temperature of the snow sports at the Winter Olympics is minus 17 degrees Celsius, and we should also pay attention to this temperature when exercising to prevent frostbite.
4 Pay attention to rest and strictly prevent colds
Due to the increase in the amount of ice and snow sports, you should rest fully before exercising, carry candy with you to avoid hypoglycemia, and replenish water in time. Whether outdoors or indoors, do not take off your clothes immediately after exercise because of sweat to avoid catching a cold.
5 Wear ski goggles
When ice and snow are exercised, ultraviolet rays will be reflected through the snow to the human eye, as if looking directly at the sun, causing corneal damage and causing "snow blindness". Therefore, be sure to wear ski goggles to protect your eyes.
What should I do if I have a sports injury?
1. Sprains
Sprains are one of the most prone sports injuries. Once it occurs, you should immediately stop the action, sit down and rest, fix and protect the affected limb, apply ice in time, and never repeatedly rub the injured part to avoid secondary injury. Within 2 days after the sprain occurs, an additional 15 minutes of ice is applied several times to minimize the swelling of the injured area and reduce the pain. Do not allow ice cubes to come into direct contact with the skin and cause frostbite. After 2 days, a warm compress is applied to promote metabolism.
2. Muscle spasms
That is, "cramps", most of which are caused by low temperatures and insufficient warm-up. Pay attention to rest and keep warm. For less severe muscle spasms, as long as the muscle is pulled in the opposite direction of the spasm, it can generally be relieved, and it should not be too strong and cause muscle damage.
3. Fracture of limbs
If there is an open wound, the surface foreign body should be removed, the pressure should be stopped, the exposed fracture end should not be pushed into the wound, and the local materials, such as wooden sticks, canes and other hard objects, should be simply fixed and immediately sent to the hospital. During the transport process, the movement is light and stable, and the blood circulation at the fracture end is observed at any time.
Ice and snow sports are happy again
Protect yourself too!
Editor / Shan Zhang
Source/Huangpu District Xiangshan Traditional Chinese Medicine Hospital Huangpu District Health Committee Party Committee Office