Jinan citizen Mr. Wang recently very depressed, when playing basketball backward step, the knee sprained. So far a week has passed, Mr. Wang’s left leg still can not be fully straightened. After the doctor’s diagnosis, Mr. Wang belongs to the ligament strain, which is one of the typical symptoms of sports injuries. Jinan Central Hospital bone and joint and sports injuries, deputy director of the Department of Guo Shuya, “every day can receive a dozen cases of sports injuries, the most common are muscle strains and joint sprains.” Guo Shuya said, sports injuries are the human body in daily life and sports, produced by the motor system, the nervous system, the circulatory system and other injuries in general. ”There are many kinds of sports injuries, according to the timing can be divided into acute sports injuries and chronic sports injuries.” Guo Shuya said, “acute sports injuries include muscle strains, joint sprains, etc., chronic sports injuries are mainly caused by overuse, there are tennis elbow, synovitis, etc.” According to Guo Shuya’s introduction, chronic sports injuries are common in athletes, while the general public in doing fitness sports are common in acute sports injuries. Jinan Central Hospital bone and joint and sports injuries, attending physician Ding Yuanjing told reporters that the common sports injuries vary by age group. “The most common injuries among the elderly are joint injuries caused by climbing and going up and down stairs. Many elderly people feel pain in their knee joints and climb mountains or stairs to exercise. Unbeknownst to them, this repetitive squatting action can cause further damage to the joints of the elderly.” According to the introduction, our body joints generally begin to degenerate around the age of 40, after the age of 50 degeneration will become very obvious, so the elderly prefer not to choose climbing and other activities that will cause joint flexion and extension. ”For young people, the most common is due to strenuous exercise caused by muscle and ligament strains, such as playing basketball, soccer, etc., this strain is often due to insufficient preparation activities before exercise, and the exercise process is too intense to cause.” Ding Yuanjing said. Han Jianbo, chief physician of trauma surgery of Shandong Qianfo Mountain Hospital, told reporters, “such as frog jumping, because of repeated half-squatting action, the cartilage pressure on the femur and patella increases, it is easy to cause sprain of the patellofemoral joint; for example, when playing soccer, the knee joint is overexerted when shooting, which is easy to cause triple injury of the knee joint.” In addition, there are also a number of external factors can bring sports injuries, Guo Shuya said: “Sports competitions or physical education activities are not organized properly, do not comply with the principles of the game, lack of protection, sports equipment does not meet the requirements of the field, damage to protective clothing, etc., can lead to a variety of sports injuries; adverse weather factors or sudden changes in environmental factors, such as slippery roads after the rain, lack of light, The adverse weather factors or sudden changes in environmental factors, such as slippery roads after the rain, lack of light, too high or too low temperature, jet lag, altitude changes, etc.. These are the potential risks of sports injuries.” To deal with sports injuries bear in mind the “rice principle” According to experts, the treatment of sports injuries is mainly based on the “rice principle”, that is, the English word RICE. Is in the treatment of acute sports injuries for first aid, such as bruises, muscle strains, joint sprains, fractures, etc.. The “rice principle” can help us remember how to properly deal with sports-related skeletal muscle injuries, including: the first letter R stands for Rest (rest), which requires stopping the movement of the injured area and applying brakes to avoid further damage and promote faster recovery; the second letter I stands for Ice (ice) This link is very important, ice bag placed on the injured part, 48 hours after the injury, every 2-3 hours ice 20-30 minutes, ice when the skin feels four stages: cold → pain → burning → numbness, when it becomes numb when you can remove the ice bag; the third letter C stands for Compression (compression), compression to reduce the swelling of the injured area, available elastic bandage The fourth letter E stands for Elevation, which elevates the injured area with ice and compression to reduce blood circulation to the injured area and avoid swelling. The injury should be elevated above the heart and, if possible, remain elevated for 24 hours after the injury. When a fracture is suspected, it should be fixed with a splint before elevation. Shandong men’s basketball team doctor Han Wenyi reminded everyone: “usually encounter sports injuries, the first should determine the injury situation. If you do not understand the knowledge of first aid, we can not just move the injured, especially if there are fractures, heart attacks, cerebrovascular accidents, may be good intentions to do bad things. At this time should immediately call 120 emergency number, timely to the hospital, do not delay the treatment.” ”In addition to the ‘rice principle’ treatment, the best to the hospital joint surgery,” Guo Shua said, “Now many people do not pay enough attention to sports injuries, to the hospital to take a film found no fracture is not a serious matter. However, if sports injuries are not properly treated, it is easy to bring some sequelae. Especially ligament injuries must be treated regularly, otherwise it will lead to residual joint instability, resulting in traumatic arthritis, joint pain, limited movement, etc.” For the exercise after sports injuries, Han Wenyi said: “We do not advocate rehabilitation after the rest, which is easy to cause the decline of the whole body function. Especially for our professional sports, generally local rest, that is, only let the injured part of the rest, the rest of the body to maintain exercise, so that after a complete recovery, the body function to keep up with the training.” Acute sports injuries can not be hot compresses Cold compresses and hot compresses are often used in medical care means, easy to operate in family life, but the use of the two are different, we should be distinguished in the process of use. Cold compresses can be used for acute sports injuries, “cold compresses are mainly carried out within 48-72 hours after the sports injury, this time for cold compresses can eliminate swelling, hemostasis and analgesia. Cold compress can be a small towel in cold water or ice water, wet, wrung into a semi-dry, applied to the local, can also be wrapped in an ice pack towel for cold compress.” Han Wenyi said, cold compresses can make capillary constriction, reduce local congestion, while the sensitivity of nerve endings to reduce pain. Cold compresses are often used for post-tonsillectomy, nosebleeds, early local soft tissue injuries, patients with high fever and heat stroke, toothache and traumatic brain injury patients. Han Wenyi said: “Hot compresses are mainly used to promote the absorption of drugs and activate blood and silt. For example, when using Chinese medicine or warm salt water to care for the injury, hot compresses should be used.” Hot compresses can relax the muscles, tendons and ligaments and other tissues to relieve the pain caused by muscle spasm, ankylosis, such as lumbar muscle strain, sprains, etc.. Hot compresses can also be used for infants, the elderly and patients with poor peripheral circulation or critically ill, to promote their blood circulation. Han Jianbo reminded everyone: “hot compress is mainly for chronic sports injuries, can not be used during the acute injury. Because the acute injury during the body to the inflammatory response is the main, often with congestion and edema. This time the hot compress will make the injured part more swollen, the effect is often counterproductive.” Before choosing a fitness program “check” the body Han Wenyi believes that: “before starting fitness we should have a correct evaluation of their own body, so as to find a suitable for their own sports, do not blindly follow the trend, see what others do what sports we follow. ” Especially those with special physical conditions, such as unstable heart function, deformed joint development, lumbar disc protrusion, etc., must not exercise at will to prevent further aggravation of injury. Han Wenyi mentioned: “special physical condition and want to fitness, you can find professionals to consult first, such as doctors or our sports team doctors, to determine what sports are suitable for their own situation, what to pay attention to in the process of exercise.” Many sports injuries are caused by not doing enough preparatory activities before exercise, Han Wenyi said: “Before doing a lot of exercise, warm-up activities are particularly important.” Warm-up activities include a variety of activities, such as jogging, ligament pulling, moving the joints, “generally do 20 minutes of warm-up activities is about the same.” Han Jianbo said: “The most important principle for the public to carry out fitness activities is gradual, suddenly increase the amount of exercise is particularly easy to cause injury.” Han Wenyi believes that if you suddenly start high-intensity exercise, because the exercise time is too concentrated, the volume of exercise and large, almost 50% of people will have different degrees of sports injuries. Therefore, experts suggest that if the city workers usually do not have enough time for sports, the weekend can not suddenly come to a high-intensity exercise “to make up”, as long as you can maintain a certain amount of exercise every day, even if the amount of exercise every day is not much. In the beginning of the exercise fitness can choose some of the more moderate intensity of the project, such as from jogging, push-ups, jump rope, sit-ups and other items are also good choices, continuous exercise for about 20 days, you can slowly increase the amount of exercise. It’s also important to have the right equipment when exercising,” says Guo Shua. For example, comfortable sportswear, especially shoes, some people will wear leather shoes to exercise, which will certainly cause sports injuries. There are also some sports items can wear the appropriate protective gear, such as wrist guards, knee pads, etc., can protect the vulnerable parts of our body to a certain extent, to reduce sports injuries.” A number of experts have said that people of different ages should choose the right sports for themselves, especially children and the elderly. For children and adolescents, because the body is not fully developed, it is not suitable to engage in strenuous confrontational sports, otherwise sports accidents will occur, resulting in the late development of the body imbalance. Han Jianbo said: “Children, running and pull-ups are very good sports, can exercise the strength of the limbs, but also to train the heart and lung function.” For the elderly, because the body parts are more fragile, poor balance, especially with osteoporosis, should choose more moderate exercise, such as walking, Tai Chi, etc.. Accidents such as falls should be avoided as much as possible, otherwise serious fractures are likely to occur, causing great inconvenience to life. Han Wenyi said: “I have encountered this situation, a 70-year-old man, usually particularly good health, but also no hypertension heart disease, once happy to do a lot of continuous push-ups, there is a cerebral vascular collapse, resulting in cerebral hemorrhage.” Therefore, experts reminded that exercise must not exceed their own tolerance limit.