What to do about sports sprains? How to deal with sprains during exercise

There are some injuries that occur from time to time in life, such as ankle sprains. At this time, many people will think of traditional Chinese medicine to promote blood circulation and remove blood stasis, apply hot compresses, or rub the wound with their hands. However, this not only does not speed up**, but may cause more serious conditions such as swelling and ecchymosis of the wound.

In general, sports injuries are divided into acute, remission, and ** phases, and treatment should also be carried out in stages.

Acute growth period: Immediately apply a cold compress for 20 minutes.

The acute phase usually refers to the acute inflammatory reaction within 24 or 48 hours after the injury, when the injured tissue may bleed, and local symptoms such as red fever, swelling, pain, and dysfunction appear. The patient should stop moving, and choose treatment methods such as cold compress, compression bandaging, and elevation of the injured limb according to the situation. Generally, cold compress followed by pressure bandaging can also be done at the same time.

Cold compresses are generally 20 minutes each time, once every 4 hours; Discontinue use after 24 or 48 hours. When bandaging, you can place cotton or sponge of appropriate thickness on the wound, use a bandage to apply a little pressure, and pay attention to the condition of the bandaging site frequently. If the bandage is too loose or too tight, it should be redressed.

In general, it can be removed after 24 hours of pressurized bandaging.

If pain occurs after injury, external wound drugs such as Yunnan Baiyao (patent medicine) can be used to quickly reduce swelling and relieve pain and reduce acute inflammation. Those with severe pain can take painkillers such as Fenbide, and those with severe congestion can take bone-setting pills, Qilisan, etc. During this period, you should not apply warm compresses or massage the injured area, otherwise it will aggravate the bleeding and tissue fluid exudation, making the injured area more swollen.

Although the wound cannot be rubbed, it can be clicked on the surrounding parts along the meridian and acupoints, which is conducive to reducing swelling and relieving pain. For example, if your wrist is injured and swollen and painful, tap Quchi, Neiguan, and Hegu; If you have an ankle injury, tap the sea of blood and the three yin sex. It doesn't matter if the injured person or family members don't know the acupuncture points, as long as the position is roughly correct.

Cold compress with ice cubes for half an hour... It's better not to move...

1. Cold compress, that is, put cold water or ice cubes on the affected area for 10-15 minutes to constrict blood vessels, reduce bleeding, and minimize swelling and pain;

2. In the case of no fracture, find someone who knows how to immediately correct it, so that the misplaced tendon can be restored to its original position;

3. Bed rest for 24-48 hours depending on the sprain;

4. Hot compress, twice a day in the morning and evening. It usually takes 3-5 days to heal.

**Principle: 1. On the day of the sprain, apply a 15-minute cold compress every 3 to 4 hours (can relieve swelling).

2. Rest the damaged muscles for at least one day.

3. Keeping the strained muscles in an elevated position can shorten the duration of symptoms.

Generally, use ice cubes first, and never use hot towels, which will cause harmful consequences. Seriously find a Chinese medicine massage.

Injury judgment

After twisting your foot during exercise, stay in place and don't move, lay the injured part flat and don't stress it, and when the severe pain is relieved, twist your injured person slightly'If you can move, you are only injured in soft tissues; If you have severe pain and are unable to writhe, call for help** immediately and go to the hospital**.

Solution 1

Cold. After twisting the foot, the small blood vessels inside the sprained area will rupture and bleed, causing a hematoma to form in the injured area, and it usually takes about 24 hours to stop the bleeding and swelling. The cold compress can constrict the blood vessels and reduce the amount of bleeding, which can effectively stop the swelling of the injured area and reduce the swelling.

Solution 2

Fomentation. Use a hot and humid hand towel or hot water bottle to apply to the bruised and swollen area to promote blood circulation in the bruised area, which can effectively reduce the hematoma. However, hot compresses should not be applied immediately after the foot is broken, as it will accelerate the amount of bleeding inside the injured foot and worsen the hematoma.

Theoretically, it takes 24 hours for the injured area to stop bleeding and swelling, but depending on the situation, when you notice that the injured area will not continue to swell and the swollen area is blue in color, you can apply a warm compress.

Solution 3

Massage the injured area. In the early stage of injury, if the injury is severe, it may cause redness and swelling to increase. If the injury is not severe, a gentle rub of the injured area can be done. The kneading method is to place the palm of the hand on the injured area and gently rub it, which can effectively relieve pain and reduce swelling.

Or have a medical professional massage the injured area**.

Solution 4

Drugs**. After the injury is stabilized, you can use some drugs for **, and Yunnan Baiyao spray is recommended for external use, red pain relief and white swelling; If you can tolerate the pain, safflower oil + vigorous rubbing can also be effective in reducing swelling (only for soft tissue injuries). If you use it internally, you can use three notoginseng tablets, which is economical and effective!

Training

When the injury is stabilized, we can do some light exercises to speed up our recovery. For example, appropriate going out for a walk, wrist joint exercise and other light exercises can be done.

Precautions

1.In the ** stage, you must not do strenuous exercise, so as not to cause secondary injuries, which are often very serious. I have had a personal experience, after breaking the foot did not listen to the advice of others to play basketball, as a result, the second injury, resulting in the dislocation of the small ankle bone on the outside of the right foot, and the injury after half a year of orthopaedic recuperation, painful.

2.It is best to wear loose shoes after the injury (recommended: slippers in summer, cotton slippers in winter) to help blood circulation in the swollen area.

Wrapping up

The above methods are only suitable for mild age groups, the bones of the old and young people are relatively special, and it is recommended that it is best not to deal with it by yourself, and it is best to go to the hospital for relevant examinations**.

Finally, the above content can help you, I wish you can be able to ** soon!