Live and move as long as you live, how to prevent sports injuries? Keep these 4 principles in mind

"To live, you have to move." For the sake of good health, not only young people need to exercise, but older people need to exercise more, especially to strengthen stretching and muscle strength training. However, if you don't take good precautions when exercising, sports injuries are very likely to occur. How should you take good precautions before exercising to avoid injuries and make yourself healthier?

At the just concluded Asian Games in Indonesia, the Taiwan team won 17 gold, 19 silver and 31 bronze medals. The athletes' hard work and good results are also thanks to the sports safety guards. In fact, it is not only professional athletes who need sports protection. Ordinary people also need to know how to protect themselves during daily exercise.

What is sports protection?

Sports protection is about staying away from sports injuries. It includes prevention, protection, assessment, first aid, treatment, and rehabilitation. The focus is on preventing sports injuries and restoring the body to the best health after an injury occurs.

As Chinese people become more health conscious and the trend of exercising becomes more popular, it is inevitable that everyone will have experienced sports injuries. Jian Wenren, chairman of the Chinese Kinesiology Association and physiotherapist at Cathay General Hospital, said that sports injuries in a broad sense refer to any physical injuries caused during exercise, such as myocardial infarction, exercise-induced hypoglycemia, asthma attacks, heat cramps, heat exhaustion, heat stroke, sunburn, etc.

Middle-aged people are most likely to suffer sports injuries

In a narrow sense, sports injuries refer to direct injuries to the muscle and skeletal system. According to clinical observations, common sports injuries include cramps, sprains, strains, contusions, fractures, etc. In addition, the most serious case may cause the fatal "rhabdomyolysis".

Although everyone may suffer sports injuries, in terms of age, compared to the good physical fitness of young people and the cautiousness of the elderly, in fact, the group most prone to sports injuries is middle-aged people. The main reasons are the decline in muscle strength and gradual loss of bone mass, coupled with the mentality of showing off. As long as they are not careful, they will get injured.

Avoid injuries by paying attention to "4 Don'ts" when exercising

In fact, when engaging in any sport, whether it is jogging, swimming, playing ball, yoga, cycling, or Tai Chi, or the intensity of the exercise is intense or moderate. Jian Wenren emphasized that as long as you pay attention to the "4 don'ts" of exercise, you can reduce the occurrence of sports injuries.

1. Don’t do warm-up

Before exercising, you should warm up and do stretching exercises to relax tense muscles and increase flexibility and tension, which will help prevent sports injuries.

2. Don’t use improper force

When exercising, avoid moving too hard or too quickly, and make sure your movements are ergonomic. It is recommended that you adopt a "gradual" exercise intensity and assess your physical fitness before continuing.

3. Don’t take enough rest

After exercise, muscles may be slightly strained and must be properly rested and allowed to heal slowly to avoid cumulative sports injuries.

4. No: Bad environment

Environmental factors include the macro-environment, micro-environment and internal environment. The macro environment refers to the weather, for example: cold currents, high temperatures, air pollution, and rain; the micro environment includes: malfunction of sports equipment, uneven ground, obstacles in the space, protective gear, clothes, shoes, etc.; the internal environment refers to the current physical state. If you feel physically uncomfortable due to staying up late, catching a cold, or other diseases, it may increase the risk of sports injuries.

"POLICE" principle for handling sports injuries

When a sports injury occurs, you can follow the "POLICE" principle to deal with it. The earlier it is implemented, the more it can reduce symptoms such as pain, swelling, bleeding, etc. in the injured area, or avoid secondary injury or deterioration, while helping sports injuries recover earlier.

■Protect：

Use taping, bandages or wrapping the affected area, or fix it with a handguard to achieve the effect of fixation and protection.

■Optimum Loading (OL):

In the past, medical advice was to try not to use the affected part for anything after an injury to avoid secondary injury. The latest concept is that appropriate load-bearing exercise should be performed after an injury, which will have a better recovery effect. Long-term rest may cause muscle atrophy in the affected area and slower recovery.

■Ice

Within 72 hours of a sports injury, you can use an ice pack to cool the affected area to reduce swelling and relieve pain. It is recommended to separate the skin and the ice pack with a wet cloth, apply the ice for 10 to 15 minutes and rest for 10 to 20 minutes. After applying ice, you can simply stretch the affected area to avoid tissue tightness and muscle adhesion.

Compress

Use a bandage or taping to compress the affected area. When compressing the limb, use moderate force. Note that the distal end should be bandaged tighter and the proximal end should be bandaged looser. This can reduce swelling and protect the affected area. It can also be done at the same time as ice compress to achieve the purpose of compressing the tissue.

Elevate:

By positioning the affected area higher than the heart, blood flow can be increased, thus reducing swelling.

Prevention and treatment of sports injuries

Regarding the three sports that are commonly practiced by Chinese people, including the preparations before and after exercise, sports protection measures, and emergency treatment of sports injuries, Jian Wenren recommends the following methods:

1. Jogging

◎Preparation before and after exercise:

First, choose a pair of suitable jogging shoes. Before jogging, you can walk briskly for 10 minutes to warm up slightly, and move your ankles, knees and leg muscles. After running, do not stop or squat immediately. It is recommended to walk slowly for 10 minutes and stretch.

◎Sports protection measures:

"Ankle sprain" is the most common sports injury in jogging. If an ankle sprain occurs, you should stop the activity immediately and apply ice. If you cannot get an ice pack immediately, it is recommended to tie the shoes tightly and avoid putting weight on the injured ankle when walking.

2. Cycling

◎Preparation before and after exercise:

First, prepare a safety helmet, knee pads and shock-proof gloves, and adjust the height of the bicycle seat. The correct height should be that one knee is slightly bent and the other knee is bent at a 30-degree angle to avoid improper pedaling force and knee pain. Before riding, you can stretch your joints first; when riding, lift your neck naturally, relax your palms and shoulders, bend your elbows slightly, and avoid rapid pedaling.

◎Sports protection measures:

After riding a bicycle, you may experience sports injuries such as wrist pain, knee pain, etc. It is recommended to rest properly and apply ice.

3. Swimming

◎Preparation before and after exercise:

Before swimming, you should warm up thoroughly, including stretching your muscles and joints throughout your body, especially your back and legs, to avoid cramps. After entering the water, splash your body lightly with water to allow it to adapt to the temperature. After swimming, you should also do stretching exercises to help relax tense muscles and reduce soreness.

◎Sports protection measures:

The most common sports injury when swimming is calf cramps, which is caused by insufficient warm-up. When you have a cramp, you should get out of the water immediately, gently massage your calf muscles, and wait for the cramp to subside. If you experience muscle soreness all over your body, you can apply appropriate massage and hot compress to promote blood circulation and relax your muscles.

Jian Wenren reminds that if the affected area is severely painful, the joints cannot move, or the fractures are displaced, you should seek medical attention immediately and never treat it on your own. If the affected area does not improve after rest and ice application, you should seek medical attention as soon as possible and be evaluated and treated by a professional doctor.

4 types of exercise, which one is better?

Exercise can be divided into four major types, including: stretching exercise, strength exercise, aerobic exercise, and balance exercise. Jian Wenren believes that various types of sports are closely linked and influence each other. If you only prefer a certain type of sport, it may not be ideal for your overall physical condition and may even increase the risk of sports injuries. For example, if you only do stretching exercises, although your tendons will be relaxed and your waist will be soft, your muscles will not be strong enough to stabilize your joints. If you only do strength exercises, your joints will become stiff and your flexibility will be poor, and you will easily get strained or sprained if the range of motion is too large.

Regardless of age, all types of exercise should be taken into consideration to "keep joints flexible, muscles strong, cardiopulmonary function good, and coordination, balance and reaction quick." Jian Wenren suggests that only through complete physical training can the body become healthier. The following is a brief explanation of the benefits and types of various types of exercise.

■Stretching exercises: stretch muscles and ligaments to achieve flexible joints, such as yoga, stretching, and lunges.

■Strength exercises: Improve muscle strength, muscle explosiveness, and muscle endurance, such as: Pilates, weight training, push-ups, sit-ups, and pull-ups.

■Aerobic exercise: strengthen cardiopulmonary function and promote blood circulation, such as running and swimming.

■Balance exercises: Enhance body coordination, making it less likely to sprain, strain or fall, such as dancing and Tai Chi.

3 nutrients that are essential after exercise

According to a study published in the Journal of Clinical Endocrinology & Metabolism, supplementing nutrition immediately after exercise can promote protein synthesis by up to 3 times. Cheng Hanyu, a home care nutritionist from the Taipei Nutritionist Association, said that after exercise, three major nutrients should be supplemented, including: water, protein, and carbohydrates.

In fact, you should drink enough water before, during and after exercise to prevent dehydration during exercise, which will affect your athletic performance. After exercise, it is recommended to drink about 450 to 675 ml of water. According to the American College of Sports Medicine (ACSM), the optimal ratio of diet after exercise is protein: carbohydrate = 1:3, and the calorie control is about 300 calories.

Cheng Hanyu pointed out that for protein sources, it is recommended to choose low-fat dairy products, lean meat, fish and poultry; and for carbohydrates, you can choose medium-to-high glycemic index (GI) foods that are easier to absorb, such as: bread, pasta, cereals, brown rice, potatoes and other complex starches, which are all helpful for muscle repair. In addition, fruits are also a good choice, including: oranges, apples, kiwis and tomatoes, which are very suitable for eating directly, or made into juice as a supplement after exercise to speed up the body's absorption.

Replenishing protein and carbohydrates half an hour after exercise can help the body recover stably and metabolize more smoothly.

Cheng Hanyu explained that the body mainly consumes glycogen during exercise, and eating protein after exercise can provide amino acids for the manufacture and repair of muscle tissue; moderate intake of carbohydrates can stimulate the secretion of insulin in the body, and insulin can help cells absorb and utilize free amino acids in the blood better, thereby assisting the muscle repair and growth process.

15 benefits of exercise

There are many benefits of exercise. Jian Wenren suggests that if you integrate exercise habits into your life, you can exercise happily anytime and anywhere. If you force yourself to exercise, you should be careful about sports injuries. The currently implemented "Exercise 531" guidelines require that everyone exercise five times a week, for at least 30 minutes each time, with a heart rate of up to 110 beats per minute.

◎Benefit 1: Maintain good body shape

◎Benefit 2: Enhance cardiopulmonary function

◎Benefit 3: Boost your spirits

◎Benefit 4: Reduce back pain

◎Benefit 5: Prevent constipation

◎Benefit 6: Improve sleep quality

◎Benefit 7: Enhance immunity

Benefit 8: Increased stress resistance

Benefit 9: Prevent cancer

Benefit 10: Prevent cardiovascular disease

Benefit 11: Prevent diabetes

◎Benefit 12: Prevent osteoporosis

Benefit 13: Prevents depression

Benefit 14: Prevent dementia

Benefit 15: Extend lifespan

What should you eat after exercise?

Regarding post-exercise diet, nutritionist Cheng Hanyu provides the following 5 simple food choices and combinations.

Combination 1: A bottle of about 350ml oat milk, with a tea egg and an apple.

Combination 2: a cup of soy milk, a banana and baked sweet potato.

Combination 3: One corn and one boiled egg.

Pairing 4: A bowl of chicken rice.

Combination 5: A 500ml bowl of fresh milk pumpkin soup.

Two common myths about exercise

1. Is it necessary to do cool-down stretching exercises after exercise?

A: Not necessarily. Only those who engage in high-intensity or intense exercise, such as playing basketball, fitness, and marathons, need to do gentle stretching exercises. The purpose is to regulate breathing, relax muscles, help blood flow back to the limbs, avoid muscle swelling and stiffness, and be less likely to develop delayed onset muscle soreness (DOMS), such as iron legs.

2. How long does it take to recover from an injury before you can resume sports?

A: It depends on the extent of the injury. Generally speaking, the recovery time for strains and sprains is shorter, taking about several weeks, while fractures require fixation and surgery, which may take half a year to a year. The degree of recovery must be assessed by a doctor before resuming sports to avoid deterioration into chronic sports injuries that may affect daily activities.

[Source: Changchun Monthly Issue 428]