Learn these ways to avoid injuries in indoor and outdoor sports

Learn these ways to avoid injuries in indoor and outdoor sports


Sports and fitness in autumn and winter are a commonplace topic. Although many experts have come forward to give their own opinions and popularize science every year, except for professional athletes, there are still so many people injured during exercise every year, especially after entering autumn and winter every year. There are not a few people who suffer from muscle strains and sprains due to exercise, fitness, and running.

Autumn and winter are the seasons where sports injuries are common. Because the weather is colder, people’s joints and muscles need longer to warm up. Many runners often start running in a hurry without warming up enough, causing unnecessary injuries. Especially in winter, because of the low temperature, the ligaments and muscles of the human body are more brittle and stiff, the muscles are tighter, and the viscosity increases. If you do not warm up properly, or even start strenuous running immediately without warming up, you may easily get injured.

Peng Xiaofang, a resident physician at the Department of Rehabilitation Medicine, Yunnan Provincial Hospital of Integrated Traditional Chinese and Western Medicine, believes that both indoor and outdoor sports and fitness carry the risk of sports injuries.

So what should we pay attention to when doing indoor sports? “The most important thing is definitely to warm up before exercise.” Dr. Peng Xiaofang said: “Before each exercise, there needs to be a warm-up process, which is to prepare for activities, mobilize joint ligaments, and stretch the muscles of the limbs and waist and back. Then start with low-intensity exercise, and gradually Enter an exercise state of appropriate intensity. For the elderly, infirm or those with chronic diseases, it is best to see a doctor for a comprehensive physical examination before exercising. Our doctors will prescribe specific aerobic exercise prescriptions based on your personal situation. Then exercise according to the prescription.”

She suggested that healthy people should exercise indoors, and the aerobic exercise time should not be less than 20 minutes each time, and can be as long as 1 to 2 hours, mainly depending on the individual’s physical condition. Aerobic exercise can be performed 3 to 5 times a week. Too few times will make it difficult to achieve the purpose of exercise. Secondly, she reminded you to pay attention to hygiene and keep warm when exercising indoors. You should change sweaty clothes in time after exercise to avoid catching cold, especially in air-conditioned rooms; you should do some stretching exercises before taking a shower. In addition, when exercising, you should also pay attention to food intake to maintain the energy required for exercise. “Carbohydrates account for 50-55%, proteins account for 20%, and refined fats account for 25%-30%. The human body needs about 2000 ml of water every day. During exercise, it is best to pay attention to appropriate supplements every 15-20 minutes — some moisture.” Peng Xiaofang said.

Peng Xiaofang said that all exercise exercises should follow the gradual transition from low intensity to moderate intensity, the duration should be gradually lengthened, and the number of exercises should be increased from less to more. Don’t rush for success. She suggested choosing appropriate sports and paying attention to ventilation. It is best to do aerobic exercise 4-6 times a week, at least 4 times a week.

As for outdoor sports, Peng Xiaofang believes that we must pay attention to exercise time, pay attention to anti-freeze, moisture and warmth, pay attention to breathing methods, and pay attention to energy intake.

Pay attention to choosing the appropriate exercise time

When exercising in winter, be careful not to get up too early. Not only is the temperature too low too early, but it is also likely to have adverse effects on the body due to the low oxygen content and many pollutants in the ground air. Generally, it is advisable to wait until the sun comes out before exercising. It is generally believed that the best time for outdoor sports in winter is when the temperature is highest at noon.

Pay attention to anti-freeze, cold, moisture and warmth

Be careful to prevent frostbite when exercising in winter. When exercising in the cold, exposed parts of the body, including hands, face, ears, feet, etc., need to be protected from the cold and kept warm. In addition, after exercise, it is not advisable to bake over a fire or soak in hot water immediately, as this may aggravate the occurrence of chilblains. Be sure to massage first Cold parts. Be careful to avoid getting wet when exercising in winter. Generally, the body will sweat easily after a little exercise. Once the sweat evaporates, it will easily take away the heat from the body and make people catch a cold. Generally, after exercising, you must scrub your body with warm water in time to promote blood circulation. Pay attention to keeping warm and cold during winter sports. When exercising, you should not wear too little or too thin clothes, but you should also not wear too much or too thick clothes, which will affect your exercise or even affect your body’s blood circulation. In general, be sure to wear gloves, a hat and ear protection to protect yourself from the cold.

Pay attention to your breathing method and try to breathe through your nose

During fitness exercises in the cold season, especially when exercising outdoors, try to breathe through the nose, or breathe through the nose and mouth as much as possible. Try to avoid breathing through the mouth and avoid cold air entering the lungs directly, so as to reduce the irritation of the cold air on the respiratory tract.

Pay attention to eating something before exercising

In winter when the temperature is low, eating something before exercise can increase the body’s calories and avoid discomfort such as hypoglycemia when exercising on an empty stomach. Generally, you can drink a glass of boiled water and eat a small amount of liquid or semi-liquid food before exercising. But avoid drinking coffee or chocolate, because the caffeine contained in them will cause the body to lose water.



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