Fourth, the basic methods of treating sports injuries
When a sports injury occurs, it is important to seek medical attention immediately. Injuries can lead to symptoms such as pain, swelling, and inflammation. The emergency measures taken to prevent these symptoms from worsening are known as "first aid." First aid is also referred to as the RICE principle, which consists of four main components: Rest (rest), Ice (cold compress), Compression (pressure bandaging), and Elevation (elevating the injured area).
(1) The RICE Principle
1. Rest
Rest is essential for skeletal muscle damage. It involves stopping all movement immediately to keep the affected area still. After exercise, rest can help control swelling and inflammation and minimize bleeding. The affected area is then immobilized using a cast, crutches, or a brace. Fixation for two to three days after the injury not only prevents complications but also aids in recovery.
If the affected part is moved too soon, internal bleeding and further functional damage may occur, delaying recovery.
2. Ice
Cold compresses are the most effective method for first aid. Cold can reduce pain and numbness, decrease enzyme activity, and limit tissue necrosis. Swelling that occurs within 4-6 hours after an injury can be controlled to some extent. Cold compresses also increase blood viscosity, reduce capillary permeability, and decrease blood flow to the injured area.
3. Compression
Pressure bandaging is used in almost all acute injuries and is one of the most important treatments alongside cold compresses and elevation. Pressure bandaging helps reduce bleeding and congestion in the affected area and prevents fluid leakage into surrounding tissues. There are various ways to apply pressure, such as using an elastic bandage soaked in ice water, allowing for both cold and pressure treatment. Alternatively, a towel and sponge rubber can be used for pressure bandaging. For example, when an ankle sprain occurs, a U-shaped sponge rubber mat can be placed on the ankle joint and secured with tape or an elastic bandage. This type of pressure bandaging can help prevent and reduce swelling in the ankle joint. Cold compresses should be applied intermittently, while pressure bandaging can be used continuously throughout the day.
4. Elevation
Elevation refers to positioning the injured area above heart level. Like cold compresses and pressure bandaging, elevation is very effective in reducing internal bleeding. It helps reduce blood flow to the injured area and the pressure from body fluids, promoting venous return and reducing swelling and congestion.
(ii) The Order of RICE
The order of RICE is as follows:
A. Stop movement and remain still.
B. Assess the extent of the injury.
C. Apply an ice pack to the affected area.
D. Use an elastic bandage to hold the ice pack.
E. Elevate the affected area above heart level.
F. Remove the ice pack after 20 minutes or when the feeling disappears.
G. Use a sponge rubber mat and elastic bandage for pressure bandaging.
H. Apply ice packs every hour or 1.5 hours until the pain subsides.
I. Remove the elastic bandage during sleep.
J. Keep the affected area elevated during sleep.
K. Reapply the RICE method the next morning.
L. If the injury is serious, continue the procedure for 2-3 days.
Cold Compress
Cold compresses can constrict local capillaries, reduce local vessel hemorrhage, and have anti-inflammatory, hemostatic, pain-relieving, skin heat dissipation, and lower body temperature effects.
Operation Essentials
1. One way to apply cold is by using an ice pack. Fill the ice bag halfway or one-third with crushed ice or cold water, expel the air, secure the bag with a clip, and place it on the injured area. If no ice bag is available, a plastic bag can be used instead.
2. Another method is to soak a towel or cloth in cold or icy water, wring it out, and apply it to the affected area. It is best to use two pieces of cloth alternately. If the body temperature drops, ice or gauze can be wrapped around the ice. Apply to cold limbs, back, armpits, elbow pits, groin, and dry with a towel afterward.
Precautions
1. When applying cold, observe the local skin color and stop immediately if the skin turns purple or becomes numb. Cold application should not be too long to avoid affecting blood circulation. Elderly, children, and weak patients should avoid cold therapy.
2. If the cold application lasts too long, the towel or cloth will become warm, losing its effectiveness. Therefore, it should be replaced frequently.
3. For contusions, muscle lacerations, internal bleeding, etc., start with cold compresses. After 2-3 days of recovery, hot compresses should be used to promote blood circulation.
Hot Compress
Hot compresses can relax muscles, dilate blood vessels, and promote blood circulation. Therefore, they have anti-inflammatory, swelling-reducing, pain-relieving, and warming effects.
Operation Essentials
1. One way to apply heat is by using a hot water bottle. The water temperature should be 60-80°C. Fill the hot water bottle two-thirds full, expel the air, tighten the lid, and wrap it in a sleeve or towel before placing it on the affected area. Salt, rice, or sand can also be heated and placed in a cloth bag as an alternative to hot water. Usually, each hot compress lasts 20-30 minutes, 3-4 times a day.
2. Another method is to soak a towel in hot water, wring it out, and apply it to the affected area. A towel or cotton pad can be placed over the hot towel to maintain heat. The towel is usually replaced every 5 minutes, preferably using two alternates. Apply 3-4 times a day, 15-20 minutes per session.
Precautions
1. Regardless of the method used, care must be taken to prevent burns, especially in children, unconscious patients, the elderly, diabetics, and those with poor circulation or sensitivity. Check the local skin at any time during hot compresses. If redness or blisters appear, stop immediately.
2. Hot compresses as a combination therapy can be used for myositis, arthritis, low back pain, and other sports injuries. They can also be applied to initial bloating, styes, and abdominal pain caused by cold. However, hot compresses are prohibited for various visceral hemorrhages, early joint edema, undiagnosed acute abdomen (such as appendicitis), facial and oral infections.
For the wet compress method of hot and cold compresses, it is necessary to choose according to the condition of the disease and remember the treatment principles in different situations.
Five, common sports injury treatment and first aid
General sports injuries include sprains, fractures, dislocations, contusions (falls), muscle strains, and tenosynovitis. Below are brief characteristics of various injuries.
(1) Treatment of common sports injuries
1. Open soft tissue injuries
1) Abrasion (skin surface damage due to rubbing)
Treatment: If the wound is shallow and small, wash it with physiological saline. Disinfect with 75% alcohol, and rub red mercury or purple medicine without dressing. However, avoid using purple syrup on facial abrasions. After joint scratches, disinfection is generally not done with exposure therapy, as dry cracks can affect joint movement. Once infected, it can affect the joints. Therefore, anti-inflammatory ointments or various antibiotic ointments are often applied to the area near the joints and covered with a sterile dressing. Hemostasis is also required for bleeding.
2) Laceration
Skin and head and face tears are the most common. For example, in basketball, eyebrows can be torn due to elbow collision. If the wound has a small opening, disinfect and adhere with a patch or band-aid. If the tear is large, stop bleeding and suture the wound. If the injury is severe and polluted, inject tetanus antitoxin serum and treat with antibiotics.
3) Puncture wounds and cuts
Punctures from track and field events or cuts from ice skates in winter. The treatment method is basically the same as laceration.
2. Closed soft tissue injuries
1) Sprain
Sprain is the most common trauma in sports. It refers to damage to the ligament of the supporting joint when the joint is twisted. When the range of joint activity exceeds the normal limit, the ligaments, tendons, and muscle tears attached to the joints cause damage. Sprains can cause blood and synovial fluid to flow into the joint capsule, causing joint swelling. Then the local temperature rises, there is a feeling of pain and bloating, and the skin becomes discolored. At this time, if the tendon, ligament, and joint capsule are stretched, ligament rupture and fracture are likely to occur. It is thought that the blood supply of the ligament and the joint capsule is less, so it takes a long time to heal. There are many nerves around each joint, so you feel very painful when you have a sprain. After a few sprains in the joint, chronic inflammation, degeneration, and arthritis can form if not treated properly.
Severe sprain treatment: Stop bleeding and relieve pain first. The injured limb can be raised, the wound washed with cold water or a cold towel to shrink the blood vessels, reduce the degree of bleeding and relieve pain. Do not move to prevent increased bleeding. Then put cotton on the wound and bandage with a bandage. After 48 hours of injury, switch to hot compress to promote the absorption of congestion.
For example: The following is a brief introduction to the causes and prevention of sports injuries that are prone to occur in aerobics.
First, Ankle Sprain
Cause:
Insufficient preparation activities before exercise, poor extension and elasticity of the ankle ligaments; incorrect technique of foot landing; loss of balance when landing and uneven ground.
Symptoms:
Local pain in the ankle joint, rapid swelling extending to the front of the ankle joint, local subcutaneous congestion.
Treatment:
Immediately after the sprain, stop exercising and use the thumb to check if the ligament is completely broken. Within 12 hours, use cold packs and pressure bandage to prevent telangiectasia from continuing to bleed and raise the affected limbs. After 24 hours, apply wound medicine externally, physical therapy, acupuncture, massage, drug pain point injection, and support belt fixation. Early ankle function exercises, such as ankle joint resistance activities, jogging on the sand, etc., to accelerate the functional recovery of the ankle joint. If the ligament is completely broken, first aid should be given and sent to the hospital for further treatment.
Precaution:
1. Prepare before exercise, especially the ligaments around the ankle joint to improve joint flexibility.
2. Strengthen the exercise of the ligament muscles around the ankle, and carry out more lifting and weight-lifting exercises to improve the strength and elasticity of the joints.
3. Emphasize the correct technique of landing on the ground during running and jumping exercises.
4. Avoid difficult movements and reduce the exercise load when the body is fatigued and in poor condition.
For example: If you sprain your finger during exercise, stop exercising immediately. The first is cold, preferably with ice. But generally not prepared, can be replaced by water. Soak your fingers in water for 15 minutes, then apply with a cold damp cloth. Then use a tape to fix your fingers in the extended finger position. If the swelling continues after one week, it may be that a fracture has occurred and you must go to the hospital for treatment.
The sprain of the waist is also to be rested. Should be cold in the local area, try to take a comfortable position, or lying on the side, or flatten the buckling, under the knee pad on the blanket and the like. After pain relief, it is best to seek medical attention from a doctor.
Precautions
1. The sprain of the psoas muscle, the most important thing is to be quiet, and running the hospital in a panic is the cause of the disease. If not handled properly, it will recur and may develop into intervertebral disc prolapse.
2. In order to prevent recurrence of ankle sprain, the ligament should be protected by a half centimeter (i.e., a piece of rubber or plastic on the outside) in the second half of the outer side of the sole.
3. The sprained waist is best to sleep on a hard bed, widen the belt, and exercise the psoas.
3. Contusion
Direct impact from blunt force on a part of the body causes damage to the area and subcutaneous tissue or muscles, ligaments, or other tissues. The skin of the wound is often intact or only slightly damaged, such as collisions, kicks, or hitting devices. Light cases involve only subcutaneous tissue damage (such as muscles, ligaments, etc.), while severe cases (such as head, chest, abdomen, and testicular contusions) often combine with shock due to organ damage. The most common in sports is quadriceps and calf anterior contusion.
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