The occurrence of sports injuries is related to sports training arrangements, sports, sports techniques, sports training levels and sports environment. How should the injury occur? How to balance “moving†and “quiet†to achieve the best rehabilitation effect?
Sports injuries refer to various injuries that occur during physical exercise. Its occurrence is related to sports training arrangements, sports, sports techniques, sports training levels and sports environment. Some parts of the human body have their own anatomical weaknesses and the special requirements of the sports project technology, and the movement may be damaged.
There are many reasons for sports injuries, including: 1. Preparation activities are unreasonable. 2. The choice of sports and exercise volume does not match the level of exercise. 3. The movement technique is wrong. 4. Poor physiological state during exercise. 5. Sports venues, equipment, and clothing do not meet the requirements. 6, the climate is not good during sports.
If sports injuries occur, how should we deal with them?
Absolute rest in 3 days of injury
The PRICE treatment principle should be used in the acute phase of sports injury, ie within 3 days after injury. P refers to the protection of the injured limb, R refers to rest, I refers to ice, C refers to the compression bandage of the injured limb by elastic bandage or compression garment, and E refers to raising the affected limb. Effective treatment of the PRICE principle should be initiated as soon as possible after injury.
Typically, bleeding and plasma exudation will last for 48 hours after acute soft tissue injury. Therefore, in order to achieve results, PRICE treatment must last for 2 days.
â—Ž Immediately stop the activity After the injury, the purpose of protecting and restoring the injured limb is to avoid further damage and reduce bleeding, because the activity will increase the amount of bleeding of the injured limb. Therefore, the activity must be stopped immediately. The patient's injury site should not be loaded within 2 days after the injury. If necessary, walking with a cane.
â—Ž The tradition of treating sports injuries with ice on ice every 1 hour is very good. The role of ice is to stimulate local capillary contraction, reduce further bleeding in the injured area, and reduce the release of inflammatory substances in the wound area, thereby avoiding the occurrence of swelling and relieving pain. Ice packs can be used with disposable ice packs, cold water, ice cubes, etc. When using ice cubes, they must be wrapped with a thin cloth to prevent the ice cubes from directly contacting the skin and causing frostbite. In the two days after the injury, the frequency of ice application can be larger, and the ice is usually repeated every 15 hours for 15-20 minutes.
â—Ž The main role of elastic bandages using elastic bandages is to prevent further bleeding in the injured area and reduce adverse reactions after injury. When bandaged with a bandage, the pressure should be moderate, and attention should be paid to the blood supply, feel and activity at the end of the injured limb.
â—Ž Raising the injured limb and raising the injured limb is an important measure for the treatment of sports injuries. Due to the automatic adjustment of the blood flow, the bloody flow can be reduced only if the injured part is raised above the heart level by more than 30 cm. The combination of raising the injured limb and the pressure bandage can reduce the blood flow more effectively and is beneficial to the swelling of the injured limb. Regardless of whether the patient is lying or sitting, the injured limb should be raised two days after the injury. When sleeping at night, the injured limb should preferably be kept at a higher level than the heart and maintain good support.
Recovery period practice step by step
After the acute phase of sports injury, it enters the recovery phase. Should the injured limb be fixed for a long time? Should the injured person stay in bed all day?
After a sports injury, it is necessary that the injured limb should reduce exercise and avoid weight bearing for a period of time. Because our human tissues have a certain ability to repair, and can be repaired to a certain extent after the injury. But the repair needs a proper environment. The proper environment is to fix the injured limb and give it a certain amount of time, which is what we usually call "retention."
Can pure resting can restore our injured limbs to normal? We will encounter this situation in the clinic: after the injured limb is fixed for a period of time, the tissue heals, but the joint is "stiff", can not bend to the normal angle, even "like a stick"; "the legs are also thin "The muscles of the injured limbs have obviously shrunk. Why is this happening?
Articular cartilage and tendon absorb nutrients from joint fluid and tissue fluid through diffusion. If the injured limb is fixed with plaster or splint for a long time after injury, the long-term lack of exercise stimulation in the injured area will destroy the nutritional pathway of articular cartilage. For a long time, it can cause cartilage degeneration and joint stiffness. Disused muscle atrophy occurs when the injured limb is not exercised or exercised for a long period of time, resulting in little contraction of muscles. In order to prevent the above situation, the injured limb needs to undergo corresponding rehabilitation training.
Correct exercise, combination of movement and static
During the fixed period, the injured person can do the following exercises:
â—Ž The first is the exercise of joint activity: in order to prevent adhesion, this exercise should start in time after the end of the absolute fixed period. Practice should be carried out in accordance with the principle of gradual progress, ice must be applied after each exercise to reduce joint swelling and pain.
â—Ž Second is the practice of muscle strength: including the static contraction of the muscles, the practice of raising the limbs and so on. At the same time, attention should also be paid to the activity of the adjacent joints at the fixed site to prevent the function of the uninjured parts from diminishing.
After the end of the fixed period, the intensity of the above exercises should be increased. This requires long-term adherence until the joint activity and muscle strength return to normal or near normal, in order to participate in strenuous exercise, otherwise it is easy to be injured again. Reasonable exercise after injury can improve the blood and lymph circulation in the injured area, prevent joint contracture and adhesion, and promote the absorption of swelling at the injured site and the repair of damaged tissue.
In addition, during the period of injury to the injured limb, especially after the injury to the lower limbs, it is not necessary to rest in bed all day. You can walk under the condition that the injured limbs are not burdened, so as to avoid complications such as hemorrhoids, constipation and visceral system dysfunction caused by prolonged bed rest.
Therefore, after the sports injury, it is necessary to "moving-static" organically, so as to achieve the desired recovery effect.
Guangzhou Shishi Daily Chemical Co.,Ltd. , https://www.cosmeticok.com