Enjoy Fitness for All: Make Exercise Safe and Injury-Free!

As fitness becomes a core part of modern lifestyles, more people are engaging in activities like running, swimming, ball games, skipping rope, and diabolo. Newer sports such as frisbee, urban cycling, land surfing, and diving are also gaining popularity among young people. However, with any physical activity, the risk of injury is inevitable—especially for those who don’t exercise regularly or try unfamiliar sports, increasing the chance of sprains or bruises.

1.Key Principle to Prevent Sports Injuries: Proper Warm-Up
Hydrate adequately: Drink 300-500ml of water 30–60 minutes before exercise; increase intake during hot weather.

Perform comprehensive warm-ups: Include both general and sport-specific exercises, progressing gradually until you feel slightly warm and mildly sweating.

Strengthen vulnerable areas: Gradually build up the muscles around commonly injured or weaker parts to improve resilience.

Use protective gear and self-protection techniques: Learn to protect yourself by correctly using ankle braces, finger guards, or bandages to reduce injury risk.

2.Emergency Treatment Principles for Sports Injuries: Follow PRICE and HARM
PRICE Principle (for Soft Tissue Injuries)
P – Protect: Safeguard the injured area to prevent further damage, using bandages, casts, or braces as needed.

R – Rest: Stop activity immediately to allow healing and avoid aggravating the injury.

I – Ice: Apply ice packs promptly to reduce inflammation and pain. Wrap ice in a towel to prevent frostbite.

C – Compression: Use elastic bandages to compress the area, minimizing swelling and fluid leakage.

E – Elevation: Raise the injured limb above heart level to promote blood flow and reduce swelling.

HARM Principle (What to Avoid After Injury)
H – Heat: Avoid heat therapy within the first 48 hours to prevent increased swelling. Heat can be applied afterward, 2-3 times daily for 20–30 minutes to ease pain.

A – Alcohol: Refrain from consuming alcohol or using topical irritants (e.g., herbal oils like capsicum or safflower) early on as they can worsen inflammation.

R – Running: Do not continue exercising or competing while injured. Rest is essential for full recovery.

M – Massage: Avoid massaging the injured area during the acute phase, as it may exacerbate inflammation and delay healing.

By adopting safe exercise habits and applying proper injury management, everyone can enjoy fitness without the fear of getting hurt!

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