Why is learning the correct posture for falling the “first lesson on ice”?

Passion for ice and snow, welcoming the Winter Olympics.

Meet at the ice rink and support the Winter Olympics.

What are the benefits of ice skating?

What should beginners of ice skating pay attention to?

Why is learning the correct posture for falling the “first lesson on ice”?

Let’s continue reading with these questions in mind.

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Many benefits to the body

Ice skating, as a "cold sport" that has become increasingly popular in recent years, is loved by many people.

Skating is a sport that combines strength, endurance, speed, coordination, flexibility, agility, balance, grace and stability. It can not only enhance the body's balance, coordination and flexibility, but also enhance the cardiopulmonary function and improve aerobic exercise capacity.

Figure skating, with its graceful posture, fast and continuous rotation and jumping, is a good exercise for the nervous system and vestibular analyzer. The vestibular analyzer of the ear is exercised during rotation and jumping, which significantly enhances the body's ability to balance. When teenagers practice skating, the epiphysis of the lower limb bones is stimulated, promoting the growth of the lower limb bones.

Regular skating practice has many benefits. Skating stimulates both hemispheres of the brain, and skating in the opposite direction has great benefits for the right brain. Skating can not only enhance the functions of the central nervous system, circulatory system, and respiratory system and promote the normal development of various parts of the body, but also enhance cold resistance and prevent colds and other diseases.

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Things to note

Warm up

Do warm-up exercises before skating, especially the wrists and lower limb joints and ligaments, which should be fully exercised.

Wear protective gear

When skating, you should wear a hat and gloves to keep warm. At the same time, you should wear some protective equipment, such as special wrist guards, elbow guards and knee pads.

Don't bring hard objects

When skating, do not carry hard objects such as keys, mobile phones, etc., to avoid hurting yourself when falling.

Slide counterclockwise

When skating in an indoor ice rink, you skate in a counterclockwise direction. After entering the rink, beginners should keep in line with everyone else's skating direction and avoid practicing in the opposite direction. At first, you can slowly learn by yourself by leaning against the railings around you, or ask someone who knows how to skate to help you skate. The center of the ice rink is often where experts gather. If a novice reaches the center, the possibility of being knocked down or having an accident will increase.

Avoid dangerous actions

Avoid dangerous actions or actions that hinder others, such as holding hands while skating, running sideways, chasing and playing, stopping suddenly, etc., which are both hindering and dangerous. Pay special attention when passing through the entrance and exit of the ice rink, and pay attention to observe whether there are people around to prevent yourself from bumping into or stepping on others.

Choosing the right skates

When choosing ice skates, the size of the skates must be suitable for you, neither too big nor too small. When trying on the shoes, you should loosen all the shoelaces and then tighten them one by one. You must make sure that the size is suitable before choosing.

Dress for exercise

Because of fear of cold or falling, beginners often wear too much or too thick clothes, which will affect the movement. Therefore, the skating clothes should be convenient for movement. In fact, skating is also a relatively physically demanding sport, so you don't have to worry about being cold when standing on the ice.

Check the skates

Check whether the connection between the skates and the shoes is firm, whether the shoelaces are strong, whether the inner and outer blades of the skates are sharp, and whether the fixing screws are tightened. In addition, before skating, check the condition of the venue to see if it is smooth, and avoid those uneven places when skating.

Take rest

Because the lower limbs and ankles are the most laborious when skating, it is difficult to maintain balance when tired, and it is easy to fall and ankle injury. You can take a break every 15 to 30 minutes. When taking a break, you should untie the laces of the skates and move your feet. Because ice skates are generally tight, which is not conducive to blood circulation, if you stay on for too long, your feet are prone to frostbite.

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There is a correct posture for falling

Skating is a relatively high-speed sport. When you fall, you may suffer damage to the bone structure and/or ligament structure. Therefore, when you fall, you should pay attention to the following:

First, when falling, you should try to land on one side of your buttocks, because falling sideways is less likely to cause serious injuries to the body. Falling forward will cause the upper limbs to subconsciously push forward, which can easily cause fractures and/or ligament injuries; falling backwards is more likely to injure the waist, back and head, which is relatively more dangerous.

Second, learn to protect yourself when you fall. If you have to fall backwards, bend your knees and squat, lower your center of gravity, try to sit down with your buttocks first, and pay attention to protecting your tailbone. At the same time, lower your head and curl up to avoid your head hitting the ground.

Author: Hou Yunfei and Lin Jianhao, Department of Orthopedics, Peking University People's Hospital

Review | Experts from the National Health Science Expert Database

Zhao Bin, chief physician at Beijing Jishuitan Hospital

Planning｜Fang Tong and Tan Jia

Editor: Liu Yang