National Fitness Day | Scientific fitness starts with preventing sports injury risks

Editor's Note: August 8, 2024 is the 16th "National Fitness Day" in China. The theme of this year's event is "National Fitness and the Olympics Go Hand in Hand", and the slogans are "National Fitness Gets Moving", "National Fitness Together", "National Fitness Starts with Me", "National Fitness Scientific Fitness", etc. In order to encourage everyone to exercise, exercise every day, and exercise scientifically, this magazine is launching a call for articles on the occasion of National Fitness Day and selecting excellent articles for readers.

An inspirational movie released in early 2024 has set off a national fitness craze. Although fitness is good, you need to pay attention to the methods and techniques, master scientific fitness methods and do a good job of sports injury prevention, which is the correct way for modern "fragile people" to exercise.

▉Understand the risks of sports injuries

First of all, we need to understand that any form of exercise has a certain risk of injury. These risks may come from inappropriate exercise methods, incorrect exercise postures, excessive exercise intensity, or factors in the exercise environment. Before starting exercise, understanding these risks and avoiding them as much as possible is the first step to preventing sports injuries.

▉The importance of warm-up exercises

Before starting formal exercise, doing proper warm-up exercises can significantly reduce the risk of sports injuries. Warm-up exercises can increase body temperature, increase joint flexibility, reduce muscle stiffness and tension, and enable the body to better adapt to the intensity of the next exercise. Common warm-up exercises include jogging, easy stretching, etc.

▉ Wear appropriate sports equipment

Appropriate sports equipment can not only improve sports performance, but also effectively prevent sports injuries. Choosing sports shoes, sportswear, and even protective equipment such as helmets and knee pads that are suitable for the sport can provide the body with necessary protection and support. In addition, choosing materials that are breathable and moisture-wicking can also help keep the body dry and improve exercise comfort.

▉Learn the correct exercise posture

Wrong exercise posture will not only affect the effect of exercise, but also increase the risk of injury. Therefore, no matter what kind of exercise you do, you should learn and master the correct exercise posture. This includes the coordination of various parts of the body, the distribution of strength, and the regulation of breathing.

Avoid fatigue caused by overtraining

The choice of exercise intensity should be based on personal physique and athletic ability. Overtraining can lead to physical fatigue, which in turn increases the risk of sports injuries. Properly arranging exercise time and rest time and avoiding continuous high-intensity exercise are important parts of preventing sports injuries. During exercise, you should pay attention to your body's feedback and stop exercising immediately if you feel uncomfortable. In addition, maintaining good sleep and eating habits is also an effective way to recover and prevent fatigue.

▉ Check your physical condition promptly

People who exercise regularly should check their physical condition regularly to detect abnormal changes in the body, such as pain and swelling, so that they can take timely measures for treatment and rehabilitation. In addition, people with chronic diseases or a history of sports injuries should consult a doctor or professional before exercising.

Life goes on, and so does exercise. I hope everyone can feel the challenges and fun that exercise brings, find their own shining points, and start their own brilliant life!

(Author: Bai Yang, Office of National Drug Clinical Trial Institutions, Second Affiliated Hospital of Shaanxi University of Chinese Medicine )