How to protect yourself from injury during winter sports? Preferably in English...Thank you! !

(1) Do enough preparatory activities before exercise. Preparatory activities can increase body temperature, reduce muscle viscosity, relax muscles, and enable muscles to reach the state required for exercise. You cannot directly participate in heavy exercise activities without doing preparatory activities.

(2) Reasonably arrange the amount of training. The amount of exercise should be reasonably arranged according to one's own situation, and do not blindly copy other people's training plans. If possible, you can ask professional guidance to help formulate a training plan.

(3) Correctly master technical movements. Start practicing only after you have fully mastered the essentials of technical movements. When doing high-load exercises with a large amount of exercise, it is best to have a partner to protect you.

After a muscle strain occurs, local pain, tenderness, swelling, muscle tension, spasm, dysfunction and other phenomena will occur. The pain increases when the injured muscle actively contracts or passively lengthens. In addition to the above symptoms, some seriously injured people may also experience subcutaneous bleeding, dents in the touched area, and abnormal bulges at one end. This may be due to muscle rupture.

In case of muscle strain, mild muscle fiber strain and muscle spasm, acupuncture can be used to treat it. For those with partial muscle fiber rupture, cold compress and pressure bandage can be used in the early stage. Massage treatment can be started after 48 hours, and the technique should be gentle. For those who are suspected of having a complete muscle rupture, local pressure bandage should be applied, the affected limb should be fixed, and immediately sent to the hospital for diagnosis and surgical treatment if necessary.

Muscle strains during exercise are mostly due to insufficient preparatory activities before exercise, especially when the weather is cold in winter. The ligaments and muscles are more brittle and stiff, and the muscles are tight. If the preparatory activities are not done, Well, it’s easy to get injured if you jump into vigorous exercise right away without even doing preparatory activities. This is because the muscles are suddenly overloaded without preparation, often causing muscle strain. From clinical observation, there are more sports injuries this season. Once a muscle strain occurs, in mild cases it will affect normal work, and in severe cases, surgery will be required to recover. Relevant experts remind: People who train in winter should always pay attention to preventing muscle strains. So, how are muscle strains caused? How to deal with muscle strain?

Sports medicine points out that microscopic muscle damage, partial muscle tearing or complete rupture caused by active and strong muscle contraction or passive excessive stretching are called muscle strains. In sports, muscle strains often occur due to insufficient preparation activities, insufficient training levels, excessive fatigue, wrong movements or lack of concentration. There are two fundamental reasons: first, when completing the movement, the muscles actively and violently contract beyond the endurance of the muscles themselves; second, due to sudden passive over-stretching, the stretchability of the muscles is exceeded.

When exercising in winter, you should also pay attention to keeping warm and preventing freezing. When the outdoor temperature is low in the morning, it is advisable to put on more clothes. After you have done some preparatory activities and your body is warm, you can take off your heavy clothes and exercise. After exercising, you should put on your clothes in time and pay attention to keeping warm. Especially after winter swimming, you should quickly dry your whole body with a soft, dry bath towel, rub the red skin, and dress warmly to avoid the invasion of cold evil.

The "Huangdi Neijing" says that in the three months of winter, it is advisable to go to bed early and get up late, and "must wait for the sun", so it is best to exercise after sunrise. However, due to working time restrictions, people cannot wait until the sunrise at 7 or 8 o'clock in the morning. They can exercise at 6 or 7 o'clock, but it is not suitable to exercise in the forest because the forest is still emitting a large amount of carbon dioxide at this time. It is best to do winter swimming one hour after lunch, because the temperature is higher and the humidity is lower at this time, which can make the body temperature dissipate more slowly and allow people to exercise longer.

Winter exercise is a positive measure to deal with the cold, but it should be noted that winter is the closed season of the year, the human body’s metabolism is relatively slow, and the yin and yang qi are also in hiding, so During exercise, you should pay attention to keeping your mind inward to avoid the leakage of yin essence and yang qi. The specific methods are: 1. Prepare enough for activities, take off some clothes after getting hot, and then increase the amount of exercise; 2. Do not exercise too strenuously to avoid sweating; 3. After exercise, wipe off the sweat in time, if the underwear has been If it is wet, you should return indoors and change into dry clothes as soon as possible.

For those who insist on long-distance running in winter, special attention should be paid to ice and snow to prevent slipping. In the case of freezing, snowy and foggy weather, you can run in place indoors, on the balcony or under the eaves, which can not only achieve health benefits, but also avoid accidents. This method is also suitable for people who live in busy cities and have no activity venues.

In addition, in the mornings with strong winds, heavy fog, severe cold, cold and high pressure, the low-level air is often polluted, and it is not suitable to exercise in the open air.

When exercising, the amount of exercise should be increased from small to large, especially running. It is not advisable to run vigorously for long distances all of a sudden. You must have a break to trot, move your limbs and joints, and then increase the amount of exercise after your body adapts. Through exercise, if you feel that your whole body is strong, relaxed and comfortable, your spirit is strong, your physical and mental functions are enhanced, your appetite and sleep are good, it means that exercise is appropriate during this period; if you feel that your body is weak, unable to lift your spirits, exhausted, and your appetite is reduced, If you hate exercise, you should pay attention to reducing the amount of exercise, or switch to another form of exercise.

It is advisable to inhale through the nose and exhale through the mouth during exercise. Because the nasal mucosa has blood vessels and secretions, it can warm the inhaled air. The nasal hairs and nasal secretions can block dust and bacteria in the air and protect the respiratory tract. As the amount of exercise increases, if you feel suffocated by inhaling through your nose, you can use your mouth to help inhale. The mouth should be half-open, and your tongue should be rolled up against the roof of your mouth to allow air to come in and out between the teeth.

Insisting on outdoor exercise in the cold winter can increase the excitability of the cerebral cortex, enhance the temperature regulation function of the central nervous system, balance the body with the cold climate environment, adapt to cold stimulation, and effectively improve the body's resistance to cold. Cold ability. Therefore, people who insist on winter training rarely suffer from anemia, colds, tonsillitis, tracheitis, pneumonia and other diseases. As the saying goes: "If you exercise in winter, you will avoid getting sick; if you are lazy in winter, you will drink more medicine."

Before exercising in winter, you must be fully prepared for activities. Because the temperature is low at this time, the blood vessels on the body surface shrink when exposed to cold, the blood flow is slow, the viscosity of the muscles increases, the elasticity of the ligaments and the flexibility of the joints decrease, making sports injuries very easy to occur. Preparatory activities can include jogging, wiping the face, bathing the nose, slapping the muscles of the whole body, moving the arms, squatting, etc. Especially before entering the water for winter swimming, sufficient preparatory activities must be carried out to mobilize the functions of all parts of the body through jogging, full-body massage, etc. Functional activities to improve the excitability and responsiveness of the central nervous system.