Sports Safety and Injury First Aid: Contraindications for Exercise During a Cold, Injury Prevention for Obese Individuals, and Practical Application of the RICE Principle

Safety should always be the top priority during exercise for weight loss. During a cold, a patient's bodily functions are generally weakened. Even low-intensity exercise can place a significant physiological burden on them, especially after exercise, often leading to immunosuppression and further weakening the body's resistance, thus worsening cold symptoms. Particularly for cold patients with fever, continued exercise increases oxygen consumption and burdens the cardiopulmonary system, potentially causing viral invasion of the myocardium and triggering acute myocarditis, leading to serious consequences. In short, it's best to avoid exercise during a cold and focus on rest and recuperation, avoiding fatigue. Even after recovery, exercise should be gradually increased, allowing physical strength to recover before gradually increasing the intensity until the prescribed exercise intensity is reached.

Sports injuries refer to injuries that occur during sports activities and can be classified as acute or chronic. Injured tissues include nerves, muscles, tendons, ligaments, joint capsules, skin, bones, and cartilage, and may also involve internal organs. Many factors contribute to sports injuries, including inadequate warm-up, lack of concentration during exercise, improper exercise plan, unsuitable venue conditions, poor physical condition, subpar technique, and unstable mental state. Inadequate warm-up is the most common cause of sports injuries, accounting for over 50% of all sports injuries. Especially under conditions of high exercise intensity and low ambient temperature, muscle viscosity is high, and engaging in high-intensity activity without sufficient warm-up greatly increases the risk of muscle strains and joint sprains.

Obese patients experience significantly increased stress on their bones and joints during exercise due to their excessive weight. This is especially true for severely obese individuals, whose knees and ankles often undergo degenerative changes or injuries due to the weight-bearing load, making them more susceptible to injury during exercise. Studies show that the incidence of ankle injuries can reach 7.1%, and knee injuries 6.3%. Furthermore, muscle injuries are also more common; sudden changes in posture or rapid adjustments can easily lead to muscle strains. In a normal standing position, the center of gravity of obese patients shifts forward compared to those of normal weight. Those with weak erector spinae muscles are prone to forward spinal tilt, which can result in posterior disc herniation during sudden bending movements.

Besides being overweight, the main causes of joint and muscle injuries during exercise are insufficient warm-up and lack of concentration during exercise. The main preventative measures are strictly controlling exercise intensity, avoiding competitive or confrontational exercises, and choosing appropriate sports. For severely obese individuals starting their weight loss journey, swimming is recommended because the buoyancy in water minimizes the impact of body weight on the knee and ankle joints. Individuals with excessive thigh fat can apply lubricant during land-based exercise to prevent skin abrasions.

Common joint sprains include the knee, ankle, wrist, and elbow. Acute joint sprains should follow the basic principles of sports injury emergency treatment, namely the "RICE" principle. First, protect and immobilize the injured person, stopping their activity and allowing them to rest in a safe place. Second, apply cold to reduce blood circulation to the injured area, preventing further bleeding and tissue fluid leakage. Third, apply compression and elevation, elevating the injured limb while applying cold and immobilizing the injured area. Serious injuries are rare during general physical activity, but obese individuals, due to their high weight load, may occasionally experience more severe sprains or even fractures. In such cases, X-rays may be necessary for diagnosis.

High summer temperatures can enhance weight loss, but they also come with risks. When the body exercises for extended periods in high temperatures, convection, conduction, and radiation significantly reduce heat dissipation, making evaporation the primary mode of cooling. Sweat primarily contains water and ions such as sodium, potassium, chloride, and calcium. If excessive sweating is not replenished promptly, water and electrolyte imbalances can occur, leading to decreased bodily functions. Excessive body temperature can cause heatstroke symptoms such as headache, dizziness, nausea, confusion, and low blood pressure. The simplest way to prevent heatstroke is to avoid exercising between 11 am and 3 pm when the sun is strongest, opting instead for early morning or evening. During exercise, replenish with electrolyte-rich sports drinks frequently in small amounts; avoid drinking only pure water. Adults should aim for a daily urine output of approximately 1500 ml.