As of: February 29, 2024, 1:24 p.m
By: Dorita Plange
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Many people had made a lot of fitness plans at the beginning of the year.
Two Munich orthopedists explain what risks you should pay attention to.
The two specialists have tips on how new and returnees can avoid classic mistakes and achieve sporting goals without regret - on the slopes, on the cross-country ski trail, in the studio and Pilates course or in the tennis hall.
There is also a new study on the subject of stretching and the correct warm-up before training.
Whether outdoors or indoors: exercise in winter strengthens the immune system, lifts your mood and maintains your training level.
“This applies to all age groups and especially to older people,” confirm the Munich orthopedists Manuela Weis and Dr.
David John.
“Amateur athletes are in the right place with sports such as cross-country skiing, skiing, walking or jogging, Pilates or training in the gym or tennis hall – as long as you don’t overdo it.” The following applies to all suddenly occurring orthopedic complaints: “Go to the doctor as soon as they occur Symptoms do not improve quickly.
We can often solve a small problem quickly before it develops into something serious.” The classic injury traps:
Experts for sports injuries: The Munich orthopedists Dr.
David John and Manuela Weis.
© SIGI JANTZ
Just don't slip
Simply starting to walk on icy or muddy ground - that's not a good idea: "The risk of slipping and twisting your ankle is great," warns Dr.
John.
If the ankle joint swells, the outer malleolus may be broken.
“This happens quickly to inexperienced runners.” Torn ligaments are also a typical consequence.
Anyone who starts sprinting without a thorough warm-up phase risks painful and lengthy muscle fiber tears or an irritated or inflamed Achilles tendon.
An overloaded knee joint - the runner's knee - also rebels with pain on the outside.
Then iron-clad protection is required: “And that can take weeks and months until the tendons, fascia and ligaments are resilient again.”
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Listen to your body
Gyms have peak season in winter.
A good thing – as long as you listen to your body and your training level.
Dr.
John is e.g.
B. is absolutely not a fan of the so-called dips - a demanding workout for the chest and arm muscles in which the weight of the upper body is pushed up and down: "Even a healthy shoulder can be seriously damaged by irritation of the rotator cuff and tendonitis." Also Lifting weights can trigger painful bursitis.
And: “When training your back, make sure you do the exercises correctly to avoid blockages.”
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High risk of injury to the shoulders: Orthopedists view such dips critically.
© Imago
Don't start straight away on the mogul slope
Cruciate ligament ruptures as well as lower leg head and vertebral body fractures caused by falls onto the back are skier injuries that orthopedists often see.
One of these classics is the ski thumb - a fall on the splayed thumb, in which a ligament in the base of the thumb tears and often damages the bone.
There is no prevention against such accidents.
Nevertheless, many such skiing accidents are caused by high spirits and sometimes a little too much jagatee: “After a long break, you could treat yourself to a few hours of lessons with the ski instructor,” recommends Dr.
John.
And: “The day doesn’t have to start straight away on the mogul slope or in deep snow.”
Nothing happens: well-prepared skiers survive falls better than those who are completely untrained.
© Imago sports photo service
Danger to shoulder, spine and wrist
Many fans of white sports have already had experience with this common pain: tennis elbow - an inflammation at the base of the tendon, often triggered by overly ambitious training.
A break of several weeks is then unavoidable, during which the orthopedists in their practice at Stachus in Munich get the inflammation back under control with magnetic field treatments, painkillers and cooling.
Overstretching is also often initially confused with tension - as are strains and torn muscle fibers.
Chronic pain often occurs in the shoulder, spine and wrist areas.
“There is also a risk of activating dormant osteoarthritis in the hip or knee if there is too much strain.” So the same applies here: “Take it slowly, listen to your body’s signals and go to the doctor as soon as possible if it develops Complaints do not improve quickly!”
Pitfalls of stretching
Yoga and Pilates work wonders in relieving physical and mental tension.
Beforehand, however, warming up is absolutely mandatory.
Then Pilates is an effective training for weight loss and building up the deeper muscles - with small pitfalls: “Be careful when starting the stretching movement,” advises Manuela Weis.
Otherwise you risk blockages along the spine and in the joints.
Cross-country skiing is perfect endurance training - if the preparation is right: the whole body from the shoulders to the legs wants to start well warmed and relaxed.
Otherwise, the constant, vigorous pushing with the sticks threatens to cause bursitis in the shoulder, inflammation of the long biceps tendon or the activation of osteoarthritis.