Beijing Winter Olympics ski doctor Yuan Qiang reminded——
Do these things well, and the end of the snow trail is happiness (Healthy Express (stop 82))
Our reporter Wang Meihua
"People's Daily Overseas Edition" (page 09 on February 25, 2022)
Wearing cool snow goggles, wearing bright ski suits, stepping on snowboards, volleying and dodging on the snow... At the recently concluded Beijing Winter Olympics, top skiers from all over the world greeted people Dedicate a visual feast.
Seeing the heroic appearance of the players on the field, are you also gearing up and eager to try?
Wait a minute!
Any sport has risks, and skiing is no exception.
Yuan Qiang, deputy medical officer of Beijing Winter Olympics National Alpine Ski Center Venue and chief physician of spine surgery of Beijing Jishuitan Hospital, reminds skiing enthusiasts that when skiing, safety is the first priority. Only by doing a good job of protection can you enjoy the fun of ice and snow. .
Otherwise, it may become as the netizens joked - the end of the snow road is orthopedics.
Know the risks before you hit the slopes
Practicing techniques to keep the bottom line
Some people say that once you come into contact with skiing, there are only two endings. Either you are not interested at all and return to the insulator;
"When you learn to ski, you will really feel the charm of skiing." Yuan Qiang said, skiing consumes a lot of physical energy. If you don't master the correct sliding method, you will soon feel tired, and it is difficult to appreciate the fun of skiing; After the correct method of skating, the thrill of galloping down the snow will make you fall in love with the sport.
"Doing ice and snow sports outdoors with fresh air and zero-distance contact with nature will 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, ice and snow sports are the whole body. Sexual exercise can exercise people's cardiopulmonary function and muscle strength, enhance people's balance ability, exercise coordination ability, enhance body flexibility, improve respiratory function, but also exercise will, cultivate patience and perseverance, and relieve stress.
"Of course, the premise of all this is to ensure safety." Yuan Qiang said that when sliding on the snow surface, the movement speed is very fast, and 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 relatively high.
Recently, a screenshot of the group chat of the "Snow season staring at the wounded group" has been circulating on the Internet.
Behind each member's name, one or more injuries caused by skiing are marked.
"Most ordinary ice and snow enthusiasts do not fully understand the dangers of this sport, and they are not psychologically prepared for the potential risks." Yuan Qiang introduced that injuries to junior skiers are often caused by playing without mastering the essentials of action, or choosing For skiers who have no problems with skills and physical fitness, the injury may be due to challenging difficult ski tracks or actions, or it may be due to the collision of "rookies" in the snow field.
In the world of skiing, beginners who can't control speed and direction, can't brake but dare to rush down the intermediate and advanced slopes are called "torpedoes".
"The 'torpedo' has a very high lethality on the ski resort. Not only is it easy to fall, but it may also hit others who can't dodge." Yuan Qiang said that many ordinary skiing enthusiasts in China are beginners and have not received formal training. Professional guidance from coaches.
For beginners, it is very important to have a coach with you. Only by strictly following the principles of safe skiing and avoiding injuries as much as possible can you ski happier and longer.
Preparation is essential
Professional guidance is the best policy
How can ski risks be reduced?
Yuan Qiang said that before skiing, especially alpine skiing, the preparations must be done well - not only must you be equipped with suitable skiing equipment and protective equipment, but also correctly assess your physical condition.
According to Yuan Qiang, basic skiing equipment includes skis, snowshoes, bindings and ski poles.
Snowboards for beginner skiers should not be too short or too long.
For those who plan to ski for a long time, it is best to configure a full set of skiing equipment that suits them.
The protective gear for ski gear is from head to toe, with helmets, goggles, face shields, wrist guards, gloves, knee pads, hip pads and armor.
Among them, helmets, snow goggles and gloves are essential.
In addition to protecting the head from injury, the helmet also has the function of preventing cold and keeping warm; the snow goggles have the functions of windproof and eye protection; the gloves can keep warm, and at the same time, it can reduce the possibility of hand injury when holding a snowboard or falling.
"Don't ski when you are not feeling well, after eating too much or drinking." Yuan Qiang pointed out that skiing is a strenuous exercise in a low temperature environment, and eating too much can easily cause gastrointestinal discomfort; after drinking alcohol, the body's balance ability will decrease, and alcohol will make the body surface The blood vessels dilate, which can easily cause the body to lose temperature.
"In the cold outdoors, affected by the low temperature, the human body's muscle expansion and contraction function, cardiopulmonary adaptation state, blood circulation and joint flexibility have all undergone great changes." Yuan Qiang pointed out that if you suddenly exercise vigorously, it is easy to happen. Therefore, before carrying out ice and snow sports, it is necessary to fully warm up, do appropriate stretching, and pay attention to activating the core muscle group at the same time, so that the human body can enter the state of exercise faster and more smoothly, and reduce the occurrence of sports injury accidents.
"For skiers, especially beginners, they must also seriously study and abide by the ten safety guidelines formulated by the International Ski Federation, which can greatly reduce the probability of skiing injuries and skiing accidents." Yuan Qiang said, no Correct skating technique or skating posture may cause damage to skeletal ligaments, so skiing requires the guidance of a regular ski instructor. "If you can't find a coach, you should also be led by an experienced friend and ski step by step."
Blind confidence should not
Doing what you can is the key
After more than 3 years of hard training, the first batch of alpine skiing doctors in China not only acquired superb skiing skills, but also many of them passed the international certification of the second-level ski instructor qualification certificate. Yuan Qiang is one of them. .
Yuan Qiang introduced that for beginners with zero basic knowledge, they should practice on a flat field with short distances and small slopes, first learn to "walk", and then learn to skate.
The basic skills of "walking" include: walking with snowboards, mountaineering walking, sideways walking, snowboard changing directions, etc.
After learning to "walk", learn to glide on flat ground, and pay attention to properly lowering the center of gravity when gliding.
"Before going to the primary ski trail, you must learn how to brake, how to change the center of gravity, and how to turn. For example, plow braking is a necessary deceleration skill for beginners to ski. The parallel ski tails should be pushed outwards to form a 'wedge'. , while maintaining the basic stance, the center of gravity is in the middle, and the two knees are open, so that the knees cannot be pinched." Yuan Qiang said that after learning these basic movements, it is not easy to fall if you go to the snow track step by step.
"When everyone participates in ice and snow sports, they must have a clear understanding of their sports ability, and choose suitable sports and difficulty according to their sports ability." Yuan Qiang said that some people have several years of experience in ice and snow sports, it is easy to Blind self-confidence, the result will be injured if you are not careful.
In addition, with the improvement of skiing skills, people often want to challenge the limits of their abilities and are prone to accidental injuries.
Therefore, the "safety" string must be stretched at all times.
According to Yuan Qiang, the most common acute injury in skiing is knee injury, followed by ankle injury and shoulder injury.
Rolling over and falling on your back while skiing can lead to head, neck, lumbar, and sacrococcygeal injuries.
Fractures are also relatively common sports injuries, and the most common parts are wrists, ankles, knees, lumbar spine, cervical spine, etc.
"Skiing is a relatively high-speed sport, and it is inevitable to fall during the practice process. Therefore, learning to protect yourself when falling is also a compulsory course for skiers." Yuan Qiang pointed out that when a fall occurs, people should try their best to keep their hips as close as possible. Land on the side, so the chance of serious injury to the body is relatively small.
Falling forward, the upper limbs tend to push forward subconsciously, which can easily cause fractures or ligament damage; falling backwards is prone to injure 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 and squat down, lower your center of gravity, try to let your hips sit first, and pay attention to protect your coccyx.
Once an injury occurs, be sure to wait for professional rescue, because the secondary injury caused by improper rescue may be more serious than the original injury.
Link
Top 10 Safety Guidelines for Skiing
For skiers, the ten safety guidelines formulated by the International Ski Federation can greatly reduce the probability of skiing injuries or skiing accidents. Friends who are new to the skiing circle should especially study and abide by them.
Principles of Respect Both skiers and snowboarders should abide by the following code of conduct: Never act injuriously or cause injury to others.
The principle of self-control of speed. Both skiers and snowboarders should keep their sliding within a controllable range.
The speed and style of skating should be consistent with their individual skiing level, and the choice of skating style should be based on terrain, snow quality, weather, and population density.
The principle of choosing a safe route The skiers behind must choose a route that does not endanger the skiers in front, and the skiers in front have the priority to use the slopes.
Keep enough distance when overtaking other skiers from behind or sideways.
The principle of entering the slopes, starting, and climbing. When skiing and restarting after a short break, or when climbing up the slope, be sure not to endanger the safety of yourself and others.
The principle of stopping place Unless necessary, skiers should avoid staying on the track, narrow ski trails, and places where the sight is easily obstructed. If you pass through the above places, please pass as soon as possible.
The principle of walking on both sides If you need to walk on the snow road, please be sure to choose both sides of the snow road.
Pay attention to the principle of warning signs. Skiers must pay enough attention to signal signs, signs and indicators.
Mutual assistance principle In the event of an accident, every skier has an obligation to help the injured person.
The principle of identifying the identity of the accident Skiers or witnesses after the accident, regardless of whether they are responsible or not, should leave contact information for each other.