春节假期，滑雪成为不少家庭出游的热门选择，在雪道上感受速度与激情的同时，也暗藏着骨骼关节损 伤的风险，坊间流传的 "滑雪的尽头是骨科" 虽是玩笑，却也道出了滑雪运动对肢体协调性、防护措施 的高要求。除了滑雪时的专项防护，日常出行、关节养护中各类支具护具的科学选择与使用，更是守护 骨骼健康的关键。本期全民健康大讲堂节目，邀请上海市第六人民医院院长、国家骨科医学中心主任马 昕担任嘉宾，复旦大学附属华东医院骨松科主任医师、上海市康复医学会骨质疏松专委会副主委委员洪 维作为特约主持，一起聊聊骨骼健康那些事。 "掌握正确的摔倒技巧，能减少滑雪损伤。" 马昕直言，很多人滑雪时因害怕摔倒而过度紧张，反而容 易失控，且摔倒时的本能反应往往会加重损伤。初次滑雪者可在雪层较厚的安全区域主动模拟摔倒，体 会左右侧摔、向后摔的感受，熟悉滑雪板在受力后的脱落机制，避免踝关节因过度扭转受伤。主动感受 这一过程，能减少突发摔倒时的慌乱。同时要克服对摔倒的恐惧，摔倒时尽量避免用手直接撑地、避免 身体僵硬着地，而是顺势侧摔，让身体侧面缓冲冲击力，摔倒后不要急于站起，先确认周边环境安全， 再缓慢起身。 充分的热身运动是避免滑雪损伤的第一道防线。 ...

Core Viewpoint - The article emphasizes the importance of proper techniques and equipment for hiking to prevent injuries, particularly to the joints and back, during the autumn season when many people engage in outdoor activities [1][3]. Group 1: Hiking Techniques - Hiking is not simply walking; it involves specific movements that can put unique stress on the joints, especially during uphill and downhill activities [3][4]. - Proper techniques for uphill hiking include ensuring the knees do not extend beyond the toes, avoiding inward knee rotation, and maintaining a neutral spine to prevent excessive pressure on the knees and lower back [5][6][7]. - For downhill hiking, it is advised to land on the forefoot rather than the heel, avoid loose footwear, and consider using a sideways or S-shaped descent to distribute impact forces [8][9][11]. Group 2: Equipment Recommendations - The article suggests that protective gear should be chosen based on specific needs rather than an abundance of equipment, as incorrect choices can lead to increased wear and tear [12]. - Essential equipment includes trekking poles for balance and reduced joint pressure, knee braces for targeted support, and well-fitted hiking shoes that provide ankle stability and grip [13][14][16]. - It is recommended to ensure shoes fit snugly and to use ankle supports if there is discomfort to prevent further injury [18]. Group 3: Injury Signals and Emergency Response - Four serious signals indicating the need to stop hiking include hearing a "pop" sound during an injury, rapid swelling of the joint, visible bruising, and pain during joint movement even without weight [19]. - The article outlines the PRICE principle for emergency response: Protection, Rest, Ice, Compression, and Elevation, emphasizing the importance of seeking medical evaluation before resuming hiking activities [20].