On January 25, at the top of Xiaohaituo Mountain in Yanqing, Beijing, Yuan Qiang was near the starting point of the "Xuefeiyan" rappelling at the National Alpine Ski Center. Courtesy of respondents
From winter to spring, ice and snow sports in various parts of Xinjiang continue to heat up, and rich ice and snow activities have brought thermal effects to cold resources, allowing more and more people to experience the fun of ice and snow sports. Photo by Cai Zengle (People's Vision)
On February 18, the Beijing 2022 Winter Olympics Freestyle Ski women's U-shaped track skill final was held at Zhangjiakou Genting Ski Park. The picture shows Zhang Kexin, a Player of the Chinese Team, receiving medical assistance after being injured. Photo by Xinhua News Agency reporter Wang Haofei
Put on cool snow goggles, wear a beautiful ski suit, step on snowboards, fly in the snow, flash around... At the just-concluded Beijing Winter Olympics, top skiers from all over the world presented a visual feast.
Seeing the heroic appearance of the players on the field, are you also eager to try?
wait! Any sport is risky, and skiing is no exception. Yuan Qiang, deputy medical officer of the National Alpine Ski Center of the Beijing Winter Olympics and chief physician of the Spine Surgery Department of Beijing Jishuitan Hospital, reminds ski enthusiasts that when skiing, safety is the first priority, and only by doing a good job of protection can we enjoy the fun of ice and snow. Otherwise, it may become like a joke by netizens - at the end of the slope is orthopedics.
Awareness of the risks of the ski slopes
Practice your skills to keep the bottom line
Some people say that once exposed to skiing, there are only two endings, either completely uninterested and return to the insulator; or completely "into the pit" and quickly upgrade to "enthusiast".
"When you learn to coast, you will really feel the charm of skiing." Yuan Qiang said that skiing is very physically draining, if you do not master the correct way of gliding, people will soon feel tired, it is difficult to appreciate the fun of skiing; and after mastering the correct method of sliding, the pleasure of galloping on the snow and running down will make people can't help but fall in love with this sport.
"Ice and snow sports in the fresh air outdoors, zero-distance contact with nature, not only make people feel comfortable, forget their troubles, experience a different kind of happiness, but also bring a lot of benefits to the body." Yuan Qiang said that ice and snow sports are full-body sports, which can exercise people's heart and lung function and muscle strength, enhance people's balance ability, exercise coordination ability, enhance the flexibility of the body, improve breathing function, but also temper the will, cultivate patience and perseverance, and relieve pressure.
"Of course, the premise of all this is to ensure safety." Yuan Qiang said that when gliding on the snow, the movement speed is very fast, the balance ability is high, once the center of gravity is not well controlled, it is easy to fall or collide, and the risk of injury is relatively high.
Recently, there was a screenshot of a group chat of "snow season dry eyes and injury group" circulating on the Internet. Behind each member's name is one or more of the injuries caused by skiing.
"Most ordinary snow lovers lack a full understanding of the dangers of this sport and are not mentally prepared for the potential risks." Yuan Qiang introduced that the injury of junior skiers often stems from the fact that they do not master the essentials of action, or choose ski tracks that exceed their own ability; for ski masters who have no problems with technology and physical fitness, the injury may be due to challenging difficult ski tracks or actions, or it may be because of the collision of "rookies" in the snow field.
In the ski world, beginners who cannot control speed and direction, cannot brake, but dare to rush down the middle and high-level slopes are called "torpedoes".
"The lethality of 'torpedoes' on the ski slopes is very large, not only is it easy to fall down, but it may also hit others who can't dodge." Yuan Qiang said that many ordinary ski enthusiasts in China are beginners and have not received professional guidance from regular instructors. For beginners, it is very important to have an instructor, and only by strictly following the principles of safe skiing and avoiding injuries as much as possible can we skate happier and longer.
Preparation is indispensable
Professional guidance is the best policy
How can I reduce the risk of skiing?
Yuan Qiang said that before skiing, especially alpine skiing, the preparation work must be done well - not only to equip yourself with suitable skiing equipment and protective equipment, but also to correctly assess your physical condition.
According to Yuan Qiang, basic skiing equipment includes skis, snowshoes, retainers and ski poles. The skis for beginners on the double board should not be too short and not longer than tall. For lovers who plan to ski for a long time, it is best to specially configure a full set of skiing equipment suitable for themselves.
Ski equipment is available from head to toe, including helmets, snow goggles, face shields, wrist pads, gloves, knee pads, hip pads and armor. Helmets, snow goggles and gloves are a must. In addition to protecting the head from injury, the helmet also has the effect of protecting the cold and keeping warm; the snow mirror has the effect of windproof and eye protection; gloves can keep warm, and at the same time, when holding the snowboard or falling down, it can reduce the possibility of hand injury.
"Don't ski when you're unwell, eat too much, or drink alcohol." Yuan Qiang pointed out that skiing is a strenuous exercise in a low-temperature environment, and eating too much is easy to cause gastrointestinal discomfort; after drinking, the body's balance ability declines, and alcohol will cause the surface blood vessels to expand, which can easily lead to body temperature loss.
"In the cold outdoors, affected by low temperatures, the body's muscle expansion and contraction function, cardiorespiratory fitness, blood circulation and joint flexibility have undergone great changes." Yuan Qiang pointed out that if you suddenly carry out strenuous exercise, it is easy to be damaged, so you should fully warm up before carrying out ice and snow sports, do appropriate stretching, and pay attention to activating the core muscle groups, so that the human body can enter the sports state faster and more smoothly, and reduce the occurrence of sports injury accidents.
"For skiers, especially beginners, it is also necessary to carefully study and comply with the ten safety guidelines formulated by the International Ski Federation, which can greatly reduce the probability of ski injuries and ski accidents." Yuan Qiang said that incorrect gliding techniques or sliding postures may cause damage to skeletal ligaments, so skiing needs to be guided by a regular ski instructor, "If you really can't find a coach, you must also be carried by experienced friends and slide step by step." ”
Blind confidence should not be
Doing what you can is key
After more than 3 years of arduous training, China's first batch of alpine ski doctors not only practiced superb skiing skills, but also many of them obtained internationally certified second-level ski instructor qualifications, yuan qiang is one of them.
Yuan Qiang introduced that for ski beginners with zero foundation, they must first practice on a flat field with short distance and small slope, learn to "walk" first, and then learn to skate. The basic skills of "walking" include: walking on a snowboard, walking on a figure eight mountain, walking in a lateral direction, and walking on a snowboard in a different direction. After learning to "walk", then learn to glide on the flat ground, and pay attention to appropriately lowering the center of gravity when sliding.
"Before going on the primary slopes, we must learn how to brake, how to switch the center of gravity, how to turn, such as plough brake is an essential deceleration technique for skiing entry, to push the parallel double board tail outwards to form a 'wedge', while maintaining the basic standing posture, the center of gravity is centered, the two knees are open, and the knee clamp cannot be formed." Yuan Qiang said that after learning these basic movements, it is not easy to wrestle on the snow trail step by step.
"When participating in ice and snow sports, we must have a clear understanding of our own athletic ability, and choose the appropriate project and difficulty according to our athletic ability." Yuan Qiang said that some people have several years of experience in ice and snow sports, and they are prone to blind confidence, and as a result, they will be injured if they are not careful. In addition, with the improvement of skiing technology, people often want to challenge the limits of their abilities, and they are prone to accidental injuries. Therefore, at any time, the string of "safety" must be tightened.
Yuan Qiang introduced that the most common acute injury in skiing is knee injury, followed by ankle injury and shoulder injury. Rolling over while skiing and falling suddenly on your back can result in injuries to the head and neck, lumbar spine, and sacral tail. Fractures are also relatively common sports injuries, the most likely to occur in the wrist, ankle, knee joint, lumbar spine, cervical spine and so on.
"Skiing is a relatively high-speed sport, and falls are inevitable during practice, so learning to protect yourself when you fall is also a compulsory course for skiers." Yuan Qiang pointed out that when a fall occurs, people should touch the side of the hip as much as possible, so that the chance of serious injury to the body is relatively small. Falling to the ground in front, the upper limbs are easy to subconsciously support the ground forward, which is easy to cause fractures or ligament damage; falling to the ground backwards is prone to injuries to the lower back and head, which is relatively more dangerous. When you have to fall backwards, you should take the initiative to bend your knees, lower the center of gravity, try to let the hips sit down first, and pay attention to protecting the tailbone, while bowing your head and body, to avoid the head falling backwards to the ground. Once an injury occurs, be sure to wait for professional rescue, because the secondary damage caused by improper rescue may be more serious than the original injury.
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Top 10 safety guidelines for skiing
For skiers, the ten safety guidelines formulated by the International Ski Federation can greatly reduce the probability of ski injuries or ski accidents, and friends who are new to the ski circle should especially study and abide by them.
Principles of Respect Both skiers and snowboarders should follow the following code of conduct: Never engage in behavior that injures or injures others.
Principle of speed self-control Whether skiers or snowboarders, they should keep their skating within a controllable range. The speed and mode of skiing should match their individual skiing level, and the way of coasting should be selected based on the terrain, snow quality, weather and population density of the snow field.
Principles of Choosing a Safe Route The skier in the rear must choose a line that does not endanger the skier in front, and the skier in front has priority in the use of the trail.
Principle of Transcendence Keep a good distance when overtaking other skiers from behind or on the side.
Principles for entering the slopes, starting up, climbing When taking a break in the middle of the ski to start over, or climbing the slope, be sure not to endanger your own safety and the safety of others.
Principle of stopping place Unless necessary, skiers should avoid staying on tracks, narrow pistes, places with obstructed views, and if passing through the above locations, please pass as soon as possible.
Principles of Walking on Both Sides If you need to walk on the slopes, be sure to choose both sides of the slopes.
Pay attention to the principle of warning signs Please skiers must pay enough attention to signal signs, signs and indicators.
The principle of mutual assistance In the event of an accident, every skier has an obligation to help the injured.
Principles for determining the identity of accidents Skiers or witnesses after an accident, regardless of whether they have relevant responsibilities, should leave contact information with each other.