[Kok! Health] Indoor Exercises to Enjoy While Avoiding the Cold... How to Do Them Safely

During the cold winter months, the popularity of indoor sports that can be enjoyed regardless of the weather naturally increases. Activities that were once enjoyed outdoors, such as screen golf, indoor climbing, and indoor extreme sports, can now be enjoyed indoors without difficulty. However, indoor sports can put strain on muscles and joints due to limited space and repetitive movements, so caution is needed to prevent injuries and safety accidents.

[Image source=Yonhap News]

Lee Dong-nyeong, an orthopedic surgeon at Mokdong Himchan Hospital, said, “Indoor sports involve as much physical activity and extensive use of joints and muscles as outdoor exercises, so injuries to the back, shoulders, knees, and ankles can occur,” adding, “Especially in winter, when usual exercise levels are low, joint range of motion is limited, and muscles are stiff, injuries can easily happen, so caution is necessary.”

In screen golf, which sees increasing users every year, back pain should be watched out for. Golf fundamentally involves twisting and untwisting the spine. At outdoor golf courses, players walk relatively long distances during play, allowing muscles and ligaments to naturally relax, and the intervals between swings are longer. However, in screen golf, players sit on a chair and swing immediately when it’s their turn, with rapid repeated swings that can strain the back. Especially if large swings are forced in a short time, it can put pressure on the spine or cause damage to the muscles and ligaments supporting the vertebrae.

Back pain after screen golf is mostly due to simple sprains where ligaments or muscles are stretched. If one’s back health is not good, a herniated disc may develop. When back pain occurs, there is a high risk of disc protrusion, which can compress nerves and cause pain or numbness in the hips and legs. Sudden back pain may be due to a sprained spinal joint, but it could also be disc damage, so careful observation is advised.

Before exercise, stretching by holding the upper part of the chair backrest and bending the upper body to create an arched back, or performing empty swings in the opposite direction intermittently during exercise, helps relieve back tension. After exercise, sufficient rest, warm compresses, and half-body baths can relax stiffened spine and muscles.

[Image source=Yonhap News]

Climbing artificial rock walls with bare hands is also a recently popular indoor sport. It is a full-body workout that extensively uses muscles and joints, evenly developing muscles throughout the body, and has great stress relief and diet effects. However, because the process of supporting body weight and moving holds is repeated for a long time, shoulder and hand injuries are common.

If too much force is applied to the shoulder when moving holds, shoulder tendon injuries can occur. The rotator cuff, composed of four tendons, helps the movement of the shoulder joint. Excessive load during climbing can cause damage or, in severe cases, tears. Since the process of hanging by the arms and supporting body weight while moving holds is repeated, it is important to accurately understand one’s endurance level. Strengthening muscles and grip strength regularly helps prevent injuries.

Since the height of indoor climbing wall courses ranges from as low as 1?2 meters to as high as 4?5 meters, there are frequent cases of ankle and knee injuries or fractures caused by jumping down immediately after reaching the top. When using the facility, choose routes that match your skill level, and after reaching the top, descend by climbing down while holding the holds. Thorough warm-up and cool-down exercises before and after use are essential, and users must follow the guidance of staff or instructors and adhere to safety rules.

Additionally, to enjoy indoor sports without injury, it is important to relieve muscle and joint tension through sufficient stretching before and after exercise. It is also recommended to wear the necessary protective gear or safety equipment specific to each sport. If there is pain or a creaking sensation during movement, rest until the pain disappears. If pain or abnormal symptoms persist despite adequate rest, visit a hospital for an accurate diagnosis.