How to ensure the safety of the speed and passion in the world of ice and snow
The Winter Olympics have added another ice and snow fever to Beijing, the "city of double Olympics". During the Spring Festival, Guo Lu, a post-90s girl who lives in Dongcheng District, Beijing, decided to go to the Shichahai Ice Rink to renew her "ice and snow love". When I was skiing in the winter of 2016, I didn’t stop my car when I was sliding on the intermediate track and hit the guardrail, which caused a partial rupture of the medial collateral ligament of the right knee joint. Nor did it ski. "I feel itchy when I see photos of others skiing in the circle of friends, but I am afraid that I will get hurt again."
On the one hand, ice and snow sports make people experience the dual pleasure of speed and passion, and on the other hand, there are characteristics such as "high risk, high altitude, low temperature, and weak security". Statistics show that the number of people involved in skiing in the United States is about 17 million per year, and the number of emergency department visits due to skiing is 200,000 per year, of which 7,000 will be hospitalized. While enjoying the fun of ice and snow sports, how to ensure the safety of sports and avoid sports injuries as much as possible has become a concern of the majority of ice and snow sports enthusiasts.
"The important thing is scientific cognition and step-by-step"
Xiaolu (pseudonym) from Shenzhen, Guangdong is a senior ski enthusiast. Although this hobby is a little niche in the local area, in recent years, he has made many like-minded friends.
Every winter, Xiaolu and friends will fly to various places to go skiing. They have left their presence in Chongli in Zhangjiakou, Altay in Xinjiang and even Asahikawa in Japan.
She said frankly that her skiing was "fallen out", and "almost the great gods in the circle have the experience of falling arms and breaking legs".
In many people's minds, ice and snow sports are naturally equated with injuries and fractures, and skating and skiing have also become "the game of the brave".
Others said that "the bones are brittle and easy to fracture in winter", and they have concerns about "wanting to play but not daring to play" about ice and snow sports.
How to scientifically and correctly understand ice and snow sports and minimize unnecessary sports injuries has become a key step in unlocking people's hearts.
A large number of popular science articles have said that on the one hand, ice and snow sports can speed up body metabolism, enhance cardiopulmonary function, and greatly reduce the probability of suffering from diseases such as colds, bronchitis and pneumonia; on the other hand, while pursuing higher, faster and stronger , There are also sports risks that cannot be ignored in ice and snow sports.
据测算，雪车项目平均时速可以达到100公里，高山滑雪选手的滑行时速可以达到140公里，跳台滑雪选手则能以超过90公里的时速跳入半空中滑翔。“相比于夏季运动项目，冰雪运动速度快、难度高、对抗性强、场地复杂。无论是以竞技为目的的运动员，还是以健身为目的的普通大众，都有可能在冰雪运动中面临受伤、致残的危险。”身为北京冬奥会医疗服务核心专家组组长、国际奥委会赛事医学委员会核心成员的李国平直言不讳。
“大部分项目训练和比赛场气温低、海拔高，一些雪上项目训练比赛场地多位于偏远山区，给医疗服务保障带来巨大挑战，因此冰雪运动也具有高风险、高海拔、低温度、弱保障等特点。”北京市卫生局中国冰雪项目医务总监金大鹏指出。
在冬季运动中，身体哪些部位最容易受到损伤？根据多年的临床经验，北京大学第三医院运动医学科副主任、肩肘专科主任崔国庆说，最容易发生急性损伤的部位是膝关节和踝关节，比例约占所有急性损伤的70%以上。“人体的下肢活动、转向变向都需要膝关节的协同作用，在参与冰雪运动时，膝关节和踝关节承受的压力非常大。尤其摔倒时，膝盖和踝关节容易造成碰撞或形成内翻，从而发生骨折，而韧带损伤则常见于急停、急转等变向运动。”
对于民间流传的“冬天骨头脆”一说，崔国庆认为，这种说法没有科学依据。人类骨骼的脆化是一个漫长的渐进过程，因冬季运动减少以及日晒减少造成的骨骼钙流失，完全可以通过春季、夏季和秋季得到充分补偿。“不过，冬天容易发生骨折是有一定道理的，也是有医院门诊数据做支撑的。”他指出，“冬季天气寒冷，地面变硬、易滑，人们穿衣过于厚重、行动过于笨拙，这些因素容易导致在冰雪中滑倒，从而发生骨折。”
“任何运动都有风险，重要的是科学认知和循序渐进。”崔国庆表示，普通的运动爱好者可以适当降低竞争性、增强娱乐性，让自己享受运动的过程；要循序渐进，由慢到快、少到多、短到长、简单到复杂，持之以恒地坚持下去。
零基础上冰雪，应选择适合的运动类型与运动难度
在我国，冰雪运动曾是属于北方特有的体育运动，很多北方人都表示“冰雪运动是冬天正确的打开方式”“不玩冰、不滑雪的冬天是不完整的”。回忆自己与冰雪结缘的经历，出生于黑龙江哈尔滨的速度滑冰世界冠军于静在采访中谈道：“我9岁时才第一次穿上冰刀，在同龄小伙伴里属于比较晚的，当时就是扶着墙一点一点挪动，之后逐渐在学习滑冰的过程中找到了乐趣。”
如今，远离赛场的于静已经转型成为哈尔滨体育学院冬季奥林匹克学院一名教师，回归到冰雪运动普及和速滑的日常教学中。她教过的学生里，不少是进入大学后才第一次见到雪，第一次近距离接触到了冰雪项目，这让她对于“如何从零开始上冰雪”有了更深的体会。
哪些冰雪运动适合初学者，哪些适合有一定经验和技巧的冰雪达人？对于这个问题，于静总会帮冰雪项目先做个“自我介绍”：“冰壶有点像下棋，考验的是体力和脑力，不用穿冰鞋；冰球、花样滑冰、速滑要穿冰刀，花样滑冰看起来很优雅、显气质，而冰球比较有观赏性和较量性。”关于如何选择，她表示，常见的冰雪运动基本上都适合从零学起，关键看大家对哪个项目感兴趣、不恐惧，因为身体在害怕和紧张的时候很容易发生运动损伤。
如何帮助学生快速入门，于静有自己的心得体会：“和健身房运动不同，滑冰需要熟练度的积累，所以在条件允许的情况下，建议每周连续上冰3天，每次1个小时，而不是一三五、二四六间隔着运动。其余时间，可以加强腿部训练，甚至还可以跳跳街舞。”
“整体来说，冬季项目一般速度较快，这其中冰壶是危险性最低的一项，而高山滑雪、单板滑雪、冰球、花样滑冰等则属于较为高危的项目。”崔国庆表示，初学者首先要对自己的身体状态和运动能力有所了解，选择适合自身的运动类型和运动难度。
即使是“滑雪老手”小鹿在到达雪场后都会先请教练，少则半天，多则几天，“教练不仅可以指导动作和技术，他们还是最熟悉这个雪场环境的人，可以给出很多实用性建议”。崔国庆对此深表认同，“刚开始时最好请专业的教练进行指导，先学会基础的技术要领，如缓冲、变向等，只有掌握技术要领才能避免多次重复不规范动作导致的劳损。”
做好各项准备，为安全保驾护航
运动前，准备工作必不可少。
为服务北京冬奥，60后的国家高山滑雪中心副医疗官、高山滑雪医生、北京积水潭医院脊柱外科主任医师袁强从2018年底开始苦练滑雪。从当初完全不会滑雪到现在不仅可以背着10公斤的医疗包在4分钟内赶到现场，还可以在坡度70度的专业赛道上熟练滑行并随时停住，回想3年来的训练经历，他特别强调了防护的重要性：“千万记住，滑雪要速度、要激情，更要做好防护！”
“滑雪装备的护具从头到脚有头盔、雪镜、面罩、护腕、手套、护膝、护臀和护甲等，这些护具可以避免相应部位的损伤。”而这其中，袁强表示头盔、雪镜和手套是必不可少的，“头盔除了保护头部不受伤害，还具有防寒保暖的作用；雪镜具有防风、护眼的作用；手套可以保暖，同时在持雪板时或摔倒时可以减少手部受伤。”
正确佩戴护具不仅可以保护机体避免运动损伤，关键时刻还可以救你。于静回忆有一次在加拿大训练时，头部意外受到撞击，当时头盔都被撞裂了，但正因为有头盔的保护才没有伤及颈椎，连医生都说“是头盔救了你一命”。“有些护具看起来很臃肿，佩戴也不算舒适，但是为了安全不能怕麻烦、图省事，因为我们都不知道危险什么时候到来。”她感叹道。
与防护装备同样被反复强调的，还有运动之前的准备活动，也叫热身。《中国冰雪项目运动伤病防治——国家队队医培训教材》(以下简称“教材”)中提到，热身可以提高运动员的表现，在心理上为运动员做好准备，还可以防止受伤，将意外滑倒、摔伤、绊倒等事故的风险降到最低。
“很多初学者觉得到了就能滑，这是不对的。冰雪运动开始之前要让身体温暖起来，适当的拉伸运动十分重要，要注意激活核心肌群，加速血脉扩张，增加各个肌肉部位的韧性和协调能力。”结合教材，崔国庆指出，热身运动时间应在15至30分钟左右，以动态拉伸为主，让身体达到“有些出汗但不疲劳”的状态。
空腹时不建议运动。哪些食物和冰雪运动最搭？于静表示，饿了可以吃能量棒，饱腹感较强，同时蛋白含量较高；不推荐吃巧克力，热量和脂肪较高，碳水含量却不高。
除了关注自身情况外，清华大学附属北京清华长庚医院骨科主任医师陈连旭还提醒，要密切关注天气情况。“适合滑雪的天气是晴天或少云，无风或微风，温度在零下1℃至零下10℃之间。如果出现大风、大雪或温度太低，应停止运动，立刻返回。”陈连旭表示，雪质软硬也与气温有关，持续极寒天气则会导致雪质变硬，甚至出现冰晶层，会加大摔倒的风险。
学会摔倒，第一时间正确处理运动损伤
不摔跤就学不会滑冰滑雪，似乎已成为大家的共识。“学会摔倒”便成了重要一课。
“如果是身体往前或者往侧方摔倒，应降低重心，弯曲膝盖和手肘，顺势跟着摔倒的劲儿，用肩膀往前滚；如果是往后摔倒的话，可以用手掌稍微碰一下地，然后立马用屁股着地，往后倒的身体重力会让背部贴地往后翻滚。”采访中，崔国庆反复强调，要将头抬起、保护好头部，同时不要用手去撑地，“相对于躯干来说，手臂实在是脆弱得多，一旦动作不对，冲击力集中到手臂上，是非常容易受伤的。”
于静也提醒大家，在防止自己摔倒的同时，也要防止被他人撞倒。“运动时要看好四周、观察路线，和前后方滑行者保持一定距离。”
If a fall causes a sports injury, how should you deal with it and give first aid?
"If the person who fell has deformed limbs, abnormal activities, or has a feeling of bone rubbing, etc., it means that a fracture has occurred. After a fracture, it is necessary to brake, apply ice, elevate the affected limb, fix it with a brace, seek outside help, and as soon as possible. Call 120 for first aid, and don’t stand or move.” In addition to fractures, Cui Guoqing said that the incidence of ankle sprains is also very high, usually varus injuries, which can easily lead to ligament damage in the lateral malleolus. Severe ankle sprains can cause ankle fractures .
Ankle sprains should be treated according to the "RICE principle" (rest, ice, compression bandaging, elevation of the affected limb) or "POLICE principle" (protection, appropriate weight-bearing, ice, compression bandaging, and elevation of the affected limb).
Acute injuries should be treated in a timely and accurate manner, and experts also call for attention to chronic injuries in sports.
"A large part of chronic injuries are caused by overwork injuries due to the unscientific and reasonable arrangement of the amount of exercise in fitness exercises. In this case, attention should be paid to relaxation after exercise. There are also some people because of an acute injury during fitness exercise. They have not received proper treatment, or the injury has not yet fully recovered and resumed sports, which has developed into a chronic injury." Cui Guoqing said, "There are still some people who have symptoms after exercise, which may be due to congenital deficiencies that manifested after exercise. , such as patella tilt and subacromial impingement sign, you should seek medical attention in time to avoid more serious consequences."
(Reporter Zhang Yun)