SOFT TISSURE WOUND
Sprains mostly cause soft tissue wounds, contusions, falls, or impact injuries. Swelling and pain may occur locally. In such a situation, we must remember a keyword-“RICE.”
It is mainly to restrict the movement of the injured area so that it can be fully rested.
Don’t resist， if you feel unbearable，you must rest.
- ICE PACK
Do not directly contact the skin with ice cubes. Use a towel or clothing to wrap the ice pack before applying ice. Each ice application time is generally within 15-20 minutes, and then remove the ice pack and rest for a few minutes. Hot compresses can be applied 24-48 hours after the injury.
Bandages can be used to properly bandage the wounded area to provide adequate local pressure to avoid swelling and increased injury.
After the injury, place the injured part as high as possible above the heart and use gravity to help the blood return to the core.
Muscle strain refers to injury caused by the tearing of muscle fibers. Mainly due to excessive physical fitness or insufficient warm-up.
Compared to soft tissue wounds, muscle strain often causes swelling of the entire limb, and the pain is usually more severe. Especially when the upper and lower joints are moved actively or passively, the pain can be exacerbated.
▲Once you feel pain, you should immediately stop exercising and put on ice or cold towel at the pain point and keep it for about 20 minutes to shrink the small blood vessels and reduce local congestion and edema. DO NOT RUB AND APPLY HEAT.
THREE SPORTS MISTAKES
1.USUALLY DO NOT EXERCISE, ONCE EXERCISE THE INTENSITY IS VIGOROUS.
Many office workers now take advantage of weekend breaks, hoping to “make up” the amount of training for a whole week. This method is not desirable, it is easy to cause damage to muscles and ligaments, and it can also cause fractures and dislocations.
2. EXERCISE IS PAINFUL AND HAPPY
Many sports beginners are eager to achieve success, thinking that exercise is “painful and happy.” Pain shows that the practice is useful, and it is necessary to continue the pain training. But in fact, pain is a dangerous signal sent by the muscles or joints to the human body. If you ignore this signal and continue to exercise, it may cause unexpected sports injuries.
3. REST IMMEDIATELY AFTER EXERCISE
Immediately after exercise, sitting and resting, breathing heavily, the heart rate suddenly drops rapidly, which is not suitable for the heart and cardiovascular circulation. The correct and scientific approach is to warm up before exercise and “cold up” after use, which can usually be about 10 minutes of jogging, walking, stretching, etc. Also, remember not to enter the air-conditioned room immediately after the workout.