[Spot! Health] Indoor Sports in Cold Weather... How to Prevent Injuries?

Visitors are enjoying indoor climbing at an indoor climbing gym renovated from a movie theater.
[Image source=Yonhap News]

[Asia Economy Reporter Chunhee Lee] During winter, when outdoor exercise is difficult, the number of people enjoying indoor sports such as table tennis, tennis, and climbing tends to increase. It is easy to let your guard down thinking that indoor exercise is safer than outdoor exercise since it is done in a warm indoor environment, but indoor exercise also involves a lot of activity and extensive use of joints and muscles, so special caution is needed to avoid injuries.

Table tennis requires constantly exchanging a small ball, involving many intense movements of the shoulders, arms, and wrists. Repeatedly raising and lowering the arm to receive the ball can cause friction between the shoulder tendons and the acromion, leading to impingement syndrome and rotator cuff injuries. Since the racket is twisted in various directions, wrist sprains should also be watched out for. Especially beginners who use only their arms without involving their shoulders or legs often suffer wrist injuries.

Sports like tennis and badminton, which have recently seen an increase in participants, also heavily use the shoulders and arms. Repeated smashing motions can cause overuse of the elbow, leading to tennis elbow. This condition involves inflammation of the tendons where the outer elbow bone and muscles meet, and if there is pain when bending the wrist backward while making a fist, it should be suspected.

To prevent injuries, it is good to thoroughly loosen the shoulders and arms before and after exercise. It is important to maintain an appropriate exercise duration and correct posture without applying excessive force. Strengthening the muscles between the wrist and elbow and grip strength using rubber balls or similar tools can help prevent injuries. Kyungwon Choi, an orthopedic specialist at Mokdong Himchan Hospital, advised, “If tennis elbow is suspected, rest should be taken until the pain disappears. In the early stages, ice packs should be applied, and when using the wrist, taping or wearing a brace is recommended.”

(Photo by Himchan Hospital)

Climbing, whose indoor climbing gyms have recently surged, strengthens the musculoskeletal system and has significant diet effects. It is especially good for modern people whose spines or pelvises are misaligned and major joint muscles tend to weaken due to poor posture and lifestyle habits. This is because core muscles are naturally trained during the process of hanging on the climbing wall and maintaining balance.

Climbing involves repeatedly hanging with the arms to support body weight and moving between holds, so it is important to accurately understand the level at which your body can support itself. If too much force is applied to the shoulders while hanging on the climbing wall, sprains or, in severe cases, rotator cuff tears can occur.

Dr. Kyungwon Choi said, “Rotator cuff tears are difficult to heal naturally, and if not treated early, even slightly raising the arm can cause severe pain. If pain persists despite cold compresses and rest, a specialist should be consulted for an accurate diagnosis.”