What protections are in place for outdoor sports?

Before joining the activity, bring a change of dry clothes and a jacket in your backpack and change out of your wet clothes as soon as you arrive at your destination. When resting during the activity, in the case of strong wind, if the rest time is long, you should put on a coat in time, otherwise the wind will take away a lot of body heat, and the human body alternates between hot and cold, which can easily cause diseases. When heat stroke occurs, it must be treated immediately.

The patient may be unable to cooperate due to confusion, and the patient must be lifted to a cool place, and the steam cooling method must be used to sprinkle water evenly on the patient's body and head, and the wind must be blown constantly. Wait until the body temperature returns to normal body temperature, and you don't have to cool down anymore. However, it is important to continue to monitor the patient's temperature and physical condition, as the temperature may rise again and the patient will need to be cooled again.

If the patient's gag reflex and swallowing ability are not problematic, the patient can be given cold fluids, replenished water and electrolytes, and taken ten drops of water, Rendan, Huoxiang Zhengqi pills and other heatstroke prevention drugs.

I strained the ligament on the inside of my knee while skiing. I took a month off, and then I did three months of rehabilitation. At that time, the main content of rehabilitation was the two items mentioned above.

Balance in the knee and muscle strength in the thigh. At that time, the doctor explained to me that the strained ligaments could only recover on their own, but that the purpose of doing these two exercises was to establish or strengthen the body's self-protection mechanism. When a sprain occurs, the balance reflex of the knee joint quickly intervenes to adjust the imbalance to a balanced state, and then the impact force is transmitted to the thigh, which is absorbed by the strong leg muscles, thus protecting the knee joint.

When traveling abroad, you need to bring some necessary medicines, fever reducers, band-aids, etc., which will play a role in some cases. Don't eat food or water given by others outside, try to eat your own food and water, just in case.

The trick I have summarized is to try to make the heels as strong as possible when walking uphill, and the heels are naturally on the center of gravity of the person, so the weight of the body can be distributed on the upper and lower legs and even the waist, which is about 1 3 less energy than climbing a mountain with the forepaws of the feet. Climbing a mountain with the forepaw of your feet is equivalent to exhausting your calves and letting your thighs die of idleness. There are often rocks, stone ridges and the like protruding from the slopes.

Step on it with your heels. If the slope is flat, try to land on the balls of your feet.

In hot weather, try to avoid walking on the shoreline and on the ridges. To participate in general activities, you must bring a sun hat, sunglasses, sunscreen, towel, wear a long-sleeved shirt, and bring ten drops of water, Ren Dan, Huoxiang Zhengqi pills, cooling oil and other heatstroke prevention medicines.

It is very taboo to act alone, and then do not want everyone to carry out extreme challenges at the same time, you must ensure that at least one person is not involved in sports and has emergency equipment, and usually learn some simple self-help, in case of accidents, friends are the first to save lives.

It is necessary to have a very detailed itinerary plan, especially the transportation route planning, which must be implemented at which station and which line to get off, and at the same time, if there is a change, which station and which line to get off the bus, the operating time of the bus line must also be known in advance. Only if you know what to expect, even if you deviate from your original route plan during the actual trip, as long as you keep asking passers-by, you can still reach your destination safely.

Wear knee pads on your hands and feet. If you're cycling, wear a helmet. In addition, prepare more medicine for falls and injuries.

Safety comes first when traveling, and no matter how beautiful the scenery is, there is no point in not having safety. Because the scenery is always there, you can see it whenever you want, and your safety is very fragile when traveling alone, and it is difficult to erase it from memory if an injury occurs.

Be sure to rest well and have enough energy the night before. Be prepared for what you'll need for tomorrow's outdoor workouts.

Before doing outdoor exercises, you should have a good stretch, and the exercise should not be too intense, pay attention to step by step, when there is obvious discomfort, you should stop immediately and do a good massage, so that you can effectively protect the joints.

You can do some warm-up exercises before exercising.

1. Knee joint warm-up one: stand with your feet shoulder-width apart, support your knees with both hands, relax your upper body, straighten your waist and back, slowly straighten your legs after bending your knees and squatting, keep your knees facing forward, don't overextend and lock your knee joints, keep your natural breathing, feel your movements, and feel a slight soreness in the muscles around your knee joints.

Knee warm-up 2: Stand with your feet together, stand naturally, put your hands on your thighs, bend your knees slightly, and then turn your knees to the left for 25 seconds, then turn them in the opposite direction for 25 seconds.

Precautions. When bending your knees, don't push your knees past your toes.

You should exercise more in life, but don't exercise vigorously, followed by soaking your feet every night, and you should do a good job of keeping warm, you shouldn't let yourself catch a cold, you shouldn't let yourself carry heavy things, and you don't have cold water. Should buy some knee pads.

First of all, you should choose the right sports shoes, which can protect your ankles well, and secondly, the amount of exercise should not be too large, try to travel lightly, reduce your pressure, and better protect your joints.

Before exercising, we must carry out warm-up exercises for the joints, and we said that there are knee pads, wrist pads, you can bring those protective gear to pay attention to during the activity, do not sprain, do not stretch excessively.

First of all, you can do stretching exercises in advance, and you must do a good warm-up exercise, and the range of exercise is not too large, and you must bring knee pads, or elbow pads, and you can also wear long sleeves and pants.

The knee joint is the most important and fragile joint in outdoor sports. Knee injuries can severely restrict the footsteps of outdoor enthusiasts, leaving irreversible damage and even requiring surgery to partially recover. In order to protect the knee joint and reduce the knee joint injury, we must master the right method in the hike:

It is essential to warm up before starting exercise.

An effective warm-up can greatly reduce the chances of knee injury. Try not to jump off the mountain. Trail runners are trained to run downhill in a downhill manner, which can cause serious injuries to hikers.

The correct way to do this is to lower the center of gravity a little and then move the center of gravity while standing on the front foot, so that the impact will be many times less than running straight and jumping. It is advisable to use a zigzag on the way down the mountain. If you go down the mountain, try to wear knee pads.

Mountaineering puts too much pressure on the knee joint, which makes mountaineering too much pressure on the knee joint, and easy to detach the patella from its original part, resulting in knee joint disease. Wearing a knee brace can hold the patella in a relatively stable position, making it less susceptible to injury.

And knee pads can keep you warm in cold weather. Proper loading. Try not to carry more than a third of your body weight, and if the stool is a long hike, don't exceed a quarter of your body weight.

Dress as lightly as possible to reduce stress on your knee joint. Proper rest can relieve fatigue in the joints and muscles. In addition, since the knee joint does not have musculature and does not generate heat, it is easy to catch a cold when resting, so it is recommended to protect the knee joint with a bag or other things while resting.

If you feel knee pain, you should immediately reduce outdoor activities, such as hiking. Follow your doctor's advice and get proper training. I hope you can exercise reasonably and enjoy the outdoors healthily.

Walking is a long-term workout process, relying on my years of walking experience, we have to balance the exercise, there is no need to suddenly speed up the progress, avoid muscle strains and intense exercise. In order to make this question more vivid, I will post a few ** photos of me when I walk for your reference.

1. Outdoor exercise needs to pay attention to the fit of clothing to avoid being blown by the cold wind to the joints and causing arthritis;

2. It is best to choose outdoor sports in the morning, and you need to do warm-up activities before exercising, and do not do strenuous exercise immediately. The warm-up can first express the body and dry blood, so as to adapt to the intensity of strenuous activities, and the joints can be stretched out;

3. Choose the sports that suit you, don't force yourself to do the items you can't do, and tailor the most suitable ones. For example, middle-aged people can do long-distance running and single parallel bars, and older people can do tai chi and aerobics.

1. Replenish water in time: When engaging in outdoor sports, especially in hot weather, you must replenish water when you are late, you can prepare a kettle before going out, fill it with water, and stop to rest for a while when you feel dry during exercise, and drink water in time to quench your thirst.

2. Don't drink cold drinks: After a football game under the scorching sun, if you drink a bottle of cold drinks at this time, it must be a very refreshing thing, and then after strenuous exercise, drinking cold drinks is not good for your health, and even leads to diarrhea. Therefore, when participating in outdoor sports, you must not drink cold drinks.

3. Pay attention to sun protection: When doing outdoor activities, ultraviolet rays must have an impact on people, especially women who love beauty, and should do a good job of sun protection when engaging in outdoor activities.

4. Change sportswear: No matter what you do, you must first have a look, and the same is true for outdoor sports. On the one hand, it is unsociable to wear professional attire, and on the other hand, it is easy to sprain.

So whether it's climbing, cycling or playing football, you must change into suitable sportswear and sports shoes so that you can better protect yourself.

5. Be ready to change clothes: because it is easy to sweat when engaging in sports, this will cause the clothes on the body to be wet with sweat, which is very uncomfortable to wear, which requires preparing a towel and a change of clothes with a clean code before exercising, and simply wipe the sweat with a towel after exercise, and then change into clean clothes.

6. Bruise and sprain medicine: It is easy to cause sprains when doing outdoor sports, because it may be more troublesome to find a hospital or outpatient clinic to buy it, which requires the preparation of ** bruise and sprain drugs in advance, and in case of an accident, it can be treated with simple bandaging in time.

Be sure to stay away from fountains when taking children outdoors.

Pay attention to the cold and keep warm, in addition, excessive exercise will cause damage.

Depending on what level of exercise it is, the precautions must be different.

Stay safe. Warm up before cooking.

It is necessary to do a good warm-up exercise first to avoid muscle strain.

A well-planned plan, the necessary equipment, and most importantly, safety first.

First aid for injuries, poisoning or something.

Be vigilant, be safe, and don't walk around.

Stay safe. It's a cliché!

1. Trim your toenails before acting.

2. The emotion of complaining can't support you to go through the whole journey.

3. Don't follow too closely, give your teammates in front of you a little space, preferably three to five steps apart.

4. Don't fall too far behind, so as not to lose contact with your teammates, or always let the people in front of you wait for you to catch up.

5. Be sure to look back first when falling from the rolling stone, don't hit the teammates behind you, and shout "Pay attention to the stones!" ”

6. Ask for permission when passing by your teammates, and don't squeeze forward with your elbows.

7. When stopping to tie your shoes, adjust your clothes and backpack, take photos or enjoy the scenery, give way to the side of the road, and if possible, stand above your teammates passing by.

8. Don't let your teammates fall behind. It's the same whether it's the first or the last, wait for the last teammate to catch up at the rest area, encourage him and give him time to rest.

9. Don't stop and sit down to rest immediately after stopping climbing. After you stop climbing, you should let all parts of your body relax slowly. It is recommended that when you arrive at the rest point after climbing, do some relaxation exercises for your waist, abdomen, legs, and arms, and then sit down to rest.

10. Don't wait until you're thirsty to drink water. Drink water often, but don't drink too much at once (it can increase the pressure on your heart), and drink only one sip at a time, in small amounts many times.

11. Mountain climbing is an aerobic metabolic exercise that participates in the circulation of major organs of the human body, especially the respiratory system. During mountain climbing, the body's demand for oxygen increases constantly. In general, you should keep your breathing even during climbing, even if you have to slow down!

In terms of breathing mode, it is better to inhale through the nose and inhale with a mixture of mouth and nose.

12. At the beginning of mountain climbing, because oxygen ** lags behind the activity needs of muscles, there will be heavy legs, chest tightness, wheezing and other phenomena, especially people who often do not exercise will feel stronger, but this is normal. If you feel uncomfortable, you should stop and breathe evenly. If you feel particularly unwell, stop climbing the mountain and retreat.

13. Do simple warm-up exercises before starting to climb the mountain. Some people are not used to warm-up exercises, but they should do a warm-up and light-down exercise for their feet before starting to climb. Since climbing a mountain puts a lot of pressure on the knee joint, it is necessary to strengthen the warm-up of the knee joint. The warm-up steps before the climb are as follows:

a. Hands on the waist, toes alternately move both ankle joints.

b. Bend the knees and squat, lift the heels, repeat the exercise 3 to 5 times, and move the knee joints on both sides.

c. Alternately elevate and abduct both lower limbs to move the hip joint.

d. Front and back, left and right lunge leg presses, stretching leg muscles and ligaments.