As a professional athlete, sports injuries are inevitable. As for the general public, sports injuries often occur during regular exercise. When sprains and strains, you must follow the “RICE” (rice) principle to minimize pain and hematoma, so as not to leave permanent roots.
Three common mistakes after a sprain
Xiao Chen, a third-year student at a university, stepped on a teammate’s foot while playing basketball two days ago and twisted his foot, immediately swelling his ankle. He used Yunnan Baiyao to spray a few times in the dormitory, feeling as if there is nothing to do, and rub safflower oil at night, take hot towels, and keep pressing the affected area. When he got up the next morning, he found that the hematoma was bigger. So, Xiao Liu came to the hospital, wanting the doctor to quickly reduce the swelling and pain, because he was still thinking about the school friendly game the day after tomorrow, but he now even walking is very difficult. In the case of Xiao Liu, he has made three mistakes.
Mistake one: rubbing safflower oil on the swollen area, hoping to rub the bruised blood away and disperse it.
Mistake two: using hot towels to “activate the blood to reduce swelling”.
Mistake 3: walking and moving around with pain.
These three common practices are inappropriate. Because, after the sprain, the local small blood vessel rupture bleeding, will form a hematoma, generally after about 24 hours to stop bleeding. If the sprain immediately rubbing, hot compress, forced activity, will inevitably accelerate the bleeding and exudate, and even aggravate the rupture of blood vessels, the formation of a larger hematoma.
Therefore, in the acute period after the injury (within 48 hours), cold compresses to stop the bleeding, while the chronic period is to activate the blood to reduce swelling. In the case of Xiao Chen, the first thing should be 2-3 weeks of recuperation, no more strenuous exercise. Not fully recovered to exercise, the injured part is easy to sprain again, later will leave the old roots of the disease.
Sprains and strains, do not rub first
From the clinical point of view, most of the patients who come to the clinic have injuries in the knee and ankle joints.
If, after the injury, there is severe pain when moving the joint, unable to stand and move, pain in the bone, sound when sprained, swelling quickly after the injury, etc., this is likely to be the performance of fracture, should immediately go to the hospital for treatment. If you move your own joints, although painful, but not intense, most of them may be soft tissue injuries. When a muscle strain, contusion or ligament sprain occurs, there is usually “internal bleeding” and blood and body fluids will collect in the affected area, forming swelling. The “RICE” (rice) treatment principle should be followed first –
R: Rest (Rest)
Sports strains or sprains, regardless of the injury to insist on activities, the result will only make the original injured parts continue to be traumatized, aggravating the injury. Therefore, once the pain occurs in the movement, you should immediately stop the movement, rest to prevent further deterioration of the injury.
I: Ice
Ice or any frozen object can reduce the pain of the affected area. In addition, ice can also improve blood circulation, it will increase the amount of blood flow to the skin and reduce the amount of blood flow to the deeper tissues (i.e., the area that may be bleeding). The specific way to do this is to put ice in a sealed plastic bag, wrap it in a cloth, and then place the ice bag on the injury and keep cooling the injury for 30 minutes.
If the skin starts to turn white or blue, the ice should be stopped immediately so as not to frostbite the skin. Repeat the icing every 2 hours or so.
C: Compression
Compression has the effect of preventing the collection of body fluids in the affected area. Therefore, when sprained, the affected area can be wrapped with an elastic bandage, but it must not be wrapped too tightly to avoid poor blood circulation.
E: Elevation of the affected limb (Elevation)
Elevation of the affected limb can draw body fluids away from the injured area with the help of geocentric attraction, and the efficacy of this practice is more obvious in hand or ankle injuries.
Tips:Three major trauma site treatment
Abrasion: If the epidermis of the skin is abraded, if the abrasion site is shallow, just apply red saline; if the abrasion wound is dirty or there is oozing blood, apply saline to clear the wound and then apply red saline.
Strain: muscle strain refers to the injury caused by tearing of muscle fibers. Mainly due to excessive exercise or insufficient warm-up caused by the pain point can be applied to ice or cold towels to reduce local congestion, edema.
Contusion: Tissue injury caused by a local blow to the body with a blunt object or when hitting a hard object, usually with internal bleeding. Mild injuries do not require special treatment and are applied cold on the first day after the injury and hot on the second day. It can be absorbed and disappear after about a week. More serious contusions should go to the hospital.
Finally, before exercise must do a good job related to protective measures and adequate warm-up, if you do not take precautions, often exercise will cause adverse consequences. In case of injury unfortunately occurred, also have to find out what kind of injury, and the correct treatment. In serious cases, you must go to the hospital for examination and treatment, so as not to miss the best treatment time.