Life lies in sports, and in sports a little carelessness is easy to cause limb injury, today we have organized 10 types of more common types of injuries, and will share their prevention and treatment methods to you. The text is more, if you do not have sufficient time to learn, we recommend that you collect first, just in case ~ If you which a friend especially like sports, remember to share it with him ah!
1.How about ankle sprains?
Ankle sprain is the most common kind of joint ligament injury in sports. It occurs in sports such as running, basketball, soccer, high jump, long jump, skating, skiing, parachuting and wrestling. The main reason for this is that the muscles and ligaments of the ankle joint do not move well before exercise, and the elasticity and extension of the joint ligaments are poor and cannot adapt to the needs of strenuous exercise. The ankle joint exceeds the range of motion because of the improper posture of the foot when running and jumping. When running and jumping, the foot lands on a puddle, brick or stone, and cannot land with the whole foot flat on the ground.
Symptoms of ankle sprain: It occurs suddenly when the foot lands on the ground, often with a “banging” sound and pain of different degrees on the inside and outside of the joint. Since the ankle joint is more prone to inversion and internal rotation, the lateral ligaments are mostly injured. The ligament swells up a few minutes after the injury. When the anterior talofibular ligament, which is part of the joint capsule, is torn or ruptured, it is often combined with the accumulation of blood in the joint and the ankle joint swells considerably. A few days after the injury, bruising and purple bruises appear and the pain gradually decreases. If the ankle pain is severe and the foot is misaligned forward, backward, or to both sides, it means that there is bleeding in the ankle joint.
Ankle sprain treatment: stop exercising immediately, elevate the affected limb appropriately, apply cold compresses within 12 hours to prevent continued bleeding, and apply hot compresses after 12 hours to promote inflammation to subside. If the sprain is serious, take internal bruising pills and prednisone tablets, and apply camphor wine and turpentine externally. Acupuncture points such as Hanging Bell, Sanyinjiao, Tai Bai and Zhi Yin are also effective. If the pressure pain point injection flumethasone more effective. Two days after the sprain, the patient should be encouraged to move the lower limb early, practice slow walking, and perform massage, acupuncture, physical therapy and other measures to restore the function of the foot early and prevent local adhesions and muscle atrophy. If a fibula fracture is suspected, ask the doctor to confirm the diagnosis with X-ray.
In the prevention of ankle sprains, the following points should be noted.
(1) Remove the bricks and stones from the sports field and fill in the potholes before exercise. Prepare the ankle joint for the activity, and then carry out strenuous activities after the ankle joint is fully active.
(2) You should pay attention to the correct posture when running, high jumping, skating and playing ball, etc. Don’t exert too much force to prevent the foot from turning inside out and make the whole foot land flat.
(3) Pay attention to the exercise of the muscles around the ankle joint to enhance the stability of the ankle joint. Such as often practice weight lifting heel, lifting heel squat jump, running up and down slopes, walking on tiptoe, etc.
2.What are wrist injuries and how to deal with them?
In sports, acute wrist injuries are quite common, including the most common injuries caused by wrist dorsiflexion support, which is related to the conditioned reflex action of hand support when a person falls. This bracing action can easily cause injuries such as.
(1) distal radius extension fracture (Corey’s fracture): it is a fracture that occurs within 2-3 cm of the distal radius, where the cancellous bone is rich in blood supply, but the bone strength is small and fragile. In children and adolescents, this is where the distal radius epiphysis is located and is prone to epiphyseal separation. After the fracture, there is obvious swelling, pressure pain and deformity in the distal radius and wrist, and the diagnosis can be confirmed by taking radiographs.
(2) Wrist navicular fracture: it is more frequent in soccer, basketball, volleyball and gymnastics because of the injury caused by the dorsal extension of the wrist to support the ground. The symptoms after the injury are often minor, much like a wrist sprain, with only mild pain and swelling and pressure pain on the lateral aspect of the wrist joint, dorsal wrist extension pain, and obvious pain when squeezed along the longitudinal axis of the first metacarpal. If a navicular fracture is suspected, a cast should be fixed for two weeks and then an x-ray should be taken to confirm the diagnosis. After the diagnosis of navicular fracture is confirmed, plaster fixation is usually required for 3-6 months. During the fixation process, care should be taken not to remove the fixation cast at will to avoid affecting the fracture healing.
(3) Lunate dislocation and perilunate dislocation: after the injury, there are typical wrist dorsal extension and palmar bulge deformity, and there may be incomplete straightening of the fingers and dull sensation of the thumb, index finger and middle finger.
(4) Acute traumatic synovitis of the wrist: the synovial membrane of the joint is damaged by extrusion and traction, causing swelling and bleeding, blood and fluid accumulation in the joint, localized pressure pain, limited joint movement and other symptoms.
Fracture should be treated first for the above injury. For traumatic synovitis, pressure bandage, splint or cast should be fixed for 2 to 3 weeks; physical therapy, massage, external Chinese medicine and other treatments can be carried out 3 to 5 days after the injury.
3.How to deal with finger contusions?
Finger contusions often occur in basketball catching, volleyball passing, blocking hand shape is not correct, finger contusions can cause interphalangeal joint lateral collateral ligament injury or extensor flexor tendon injury.
When the lateral collateral ligament of the interphalangeal joint is mildly injured, pain occurs when the lateral trigger of the distal end of the contusion joint is done in the straightened position of the finger, but there is no loosening or “open” feeling. When dealing with this, a tape about 1 cm wide can be used to fix the injured finger together with the uninjured finger next to it.
If the collateral ligament on the side of the joint is torn, it should be surgically closed at a hospital.
If the joint cannot be straightened or has a deformity after a finger contusion, tendon rupture or joint dislocation and avulsion fracture should be suspected. If there is tendon rupture or avulsion fracture, it is advisable to deal with it as early as possible and use conservative treatment or surgical suture according to the situation; joint dislocation should be rectified by an experienced person.
4.How to deal with joint dislocation on site?
Joint dislocation refers to the loss of the normal connection between the joint surfaces. Depending on the size of the joint surface dislocation, it can be divided into total dislocation and subluxation. When a joint dislocation occurs, it is often accompanied by damage to the joint capsule, surrounding ligaments and soft tissues due to violence, and may even injure nerves and blood vessels. After joint dislocation, there will be local symptoms such as pain, swelling, and pressure pain, and the joint will not be able to move at all; the axis of the limb will be changed, the length of the limb will be changed, and other deformities will occur; the specific situation of dislocation and the occurrence of fracture can be confirmed under X-ray.
At the scene of injury, people without experience in joint dislocation rehabilitation should not perform rehabilitation at will to avoid aggravating the injury. You should use a splint and bandage to temporarily fix the injured limb in the position where the dislocation has been formed, and then send it to the hospital or find an experienced doctor to deal with it.
The temporary fixation method for shoulder dislocation is to use two long towels or cloth straps, one to cover the forearm of the injured limb and hang it on the neck, and the other to fix the injured limb on the chest wall and make a knot in the armpit of the healthy side.
When the elbow joint is dislocated, if there is no suitable splint, thicker wire can be bent into a long ring, then the ring is wrapped with bandages or towels to make a wire splint, then the wire splint is bent into a suitable angle, the injured limb is fixed in the splint with bandages, and then the forearm is hung up with a cloth belt. If there is no wire splint, you can also use a wide cloth band to hang the injured limb in front of the chest.
5.What is meniscus injury and how to prevent it?
The meniscus is an auxiliary structure between the femur and tibia of the knee joint. It is a pair of half-moon shaped cartilages, thick at the edges and thin in the middle, filling the tibial condyles on both sides. The medial meniscus is larger and the lateral tibial edge is closely attached to the medial collateral ligament, so the range of motion is small; the lateral meniscus is not attached to the lateral collateral ligament, so the range of motion is large. During knee extension and flexion, the meniscus moves between the joints, which has the effect of stabilizing the joints and reducing friction on the joint surfaces.
Meniscal injuries are relatively common and the onset is related to the posture of physical activity. Most occur in the moment when the lower leg is in an inward or outward position and the knee is suddenly straightened. For example, in the case of foot immobilization, when one limb is weighted and the knee is in a slightly flexed position, and the upper body is rotated forward toward or away from the midline, causing the femoral condyles to rotate sharply inward or outward, this can cause a medial or lateral meniscus tear. This is especially likely to happen in soccer, basketball or gymnastics.
After a meniscus tear, a tearing sensation and pain is felt in the joint. If the torn meniscus is stuck (interlocked), it cannot be extended and flexed at that time, and the pain is more intense, and there is a feeling of swelling in the joint, indicating that there is bleeding in the joint.
In order to prevent meniscus injury, it is important to fully prepare the muscles and ligaments around the knee joint before exercise. To strengthen the strength of the quadriceps muscle exercises. When the strength of the quadriceps muscle is strengthened, the amount of burden falling on the knee joint will be reduced accordingly. In addition, do not perform strenuous exercises in a fatigued state to avoid meniscus damage due to slow reaction and poor coordination of activities.
If the meniscus tear is mild, the pain will disappear soon and can be treated as a general transport injury. If there is “interlocking”, surgery should be performed immediately to release the interlocking. If the pain is severe and there is bleeding in the joint after the injury, the knee should be wrapped with a pressure bandage to prevent further bleeding and sent to the hospital immediately. If the joint is pain-free two weeks after the injury but still has an interlocking sound on examination, the meniscus should be surgically removed. After removal a new meniscal cartilage can regenerate at the base of the remnant cartilage, which can also act as a meniscus. Whether surgical or non-surgical treatment, you can still participate in sports and exercise as long as the tear is healed.