3 tips to prevent winter sports injuries from insufficient warm-up

The weather is chilly, be careful of sports injuries. Rehabilitation physicians point out that sports injuries in winter are common in high-impact, high-tension sports, such as basketball, tennis, badminton, and baseball. Popular jogging and cycling are also common cases. In addition to improper training and excessive physical load, lack of attention to warm-up or insufficient warm-up are the main causes of sports injuries.

Whether you are jogging or cycling, the longer the warm-up, the less likely you are to get hurt. (Demonstration/physiotherapist Yingying Zeng)

Dr. Zeng Qingxiang from the rehabilitation department pointed out that the number of patients suffering muscle tears due to careless exercise has increased significantly recently, and most of the injuries are caused by insufficient warm-up. The number of people seeking medical treatment for sports injuries in winter is 30% higher than in summer. People are reminded to warm up sufficiently, 10 to 15 minutes in summer and extended to 20 to 30 minutes in winter, to reduce the occurrence of sports injuries.

"A Complete Guide to Warming Up for Sports Injuries"

1. Warm-up with lower limb muscle exercises: such as jogging or cycling, the warm-up focuses on lower limb movements, including: stretching exercises of the quadriceps, hamstrings, calf muscles, tibialis anterior, etc., as well as flexibility of the ankle, knee, hip joints, etc.; the upper body movements are appropriate stretching, and the joints can be circled.

2. Warm-up for competitive sports: Basketball, baseball and other sports emphasize the coordination of muscles and joints throughout the body, especially jumping movements. Therefore, warm-up exercises should take into account the overall situation, especially the mobility of the ankles, knees, hips, waist, shoulders, wrists, neck joints, etc. Therefore, warm-up exercises such as stretching the large muscle groups, turning the waist, and jumping are essential.

3. Warm-up for high-tension sports: Tennis, handball and other high-tension sports involve comprehensive movements, especially many movements of striding, stretching and catching the ball. Therefore, special emphasis should be placed on the surrounding movements of the shoulder joints, wrists, waist, knee joints, and ankle joints. Stretching of the large muscle groups of the upper and lower limbs, as well as striding, turning, and lateral movement should also be included in the warm-up.

Stretch your upper body muscles and use your hands to support your upper body until your chest and abdomen are firm. (Demonstration/physiotherapist Yingying Zeng)

Physical therapist Xu Jiarong emphasized that the temperature is lower in winter, and warming up before exercise and cooling down after exercise are very important. The warm-up method varies depending on the type of sport. It is generally recommended to warm up the body by brisk walking or jogging for 10 minutes, and then warm up key muscle groups or joints according to different sports.

3 Warm-up Exercises to Avoid Injury

1. Warm-up exercises: First, brisk walk or jog for 10 minutes to warm up your body slightly.

2. Muscle stretching movements: including lower limb stretching and upper body stretching. Pay attention to the principle of not causing pain during the movements. When you feel a slight soreness or tightness in your muscles, stop and maintain the movement for 10 seconds. Perform each move 3 times, then switch sides.

A. Lower limb muscle stretching: 4 movements: front, back, inside and outside.

Front: Hold the wall with one hand, hook the instep of your foot with the opposite hand and pull upwards.

Back: Hold the wall with both hands, toes pointing forward, lunge, straighten back knee, and lean forward until back heel is firm.

Inside: Open your feet parallel to each other, slightly wider than your shoulders, and press down to one side until your inner thighs are tight.

Outside: Hold the wall with one hand and press the same-side foot backward until the outside of the thigh is tight.

B. Upper body muscle stretching: 4 movements: front, back (lying), side, and spiral.

Front (prone position): Lie prone with your upper body relaxed. Use your hands to support your upper body until your chest and abdomen are firm.

Back (lying): Lie down with your hands around the back of your knees and bring them toward your chest until your back feels firm.

Side: Raise your hands, cross your upper arms, and slowly bend to the side until you feel firmness on your sides.

Spiral (standing or sitting): Raise your arms horizontally, cross them in front of your chest, and slowly rotate sideways until you feel a firmness in your sides.

3. Joint movement: Move each joint, ankle, knee, and shoulder. Slow down and rotate easily 10 times each, then switch sides.