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What to do when spraining outdoors?
Feet, often encountered in outdoor activities, most of the injured, think that rubbing and taking a break can be. Some people like to apply heat or plaster after a sprain. This is a mistake. It not only does not relieve the pain, but it can also worsen the condition. Some people also like to have their own consultations and cause acute injuries to become chronic injuries.
The lameness is a common disease that cannot be ignored. It is precisely because many people do not pay attention to it and lack of first-aid knowledge. It is a long time and the sequelae are regrettable.
After an ankle sprain, you should immediately stop the exercise. The injured foot should try not to move around. Remember not to massage and massage casually to avoid improper force on the foot and affect recovery or sprain again. In terms of treatment, not only the first step in the first aid, but also to check the level of injury and follow-up treatment, so as not to fall after the habitual lameness and other sequelae.
Internationally Recognized First Aid Principle "RICE"
The "RICE" principle of first aid: Rest, Cold, Compression, Elevation.
Rest: Stop exercise immediately, especially if you don't want your ankle to move. After the sprained leg, it should be able to fall down and not compete with the injured position, so as not to aggravate the injury.
Cold (Ice): ice with ice packs, placed in the most painful place, apply 20-30 minutes at a time, in 24 hours, usually takes 2-3 hours on ice, in order to play a better effect, ice Application can stimulate vasoconstriction, so that tissue fluid reduction, so as to reduce the swelling and hemostasis.
If there is no ice pack, direct use of bottled cold water to soak the joints will also help (wounded in cold water at 10 °C ~ 15 °C).
Cold packs with ice packs
Compression: Bandage to achieve the braking of the wound to make it more stable. But don't pack too tightly so as not to hinder blood circulation and affect recovery.
Bandages, bandages, and other fabrics can be used to press around the ankle. You can also use a few wide tape to stick and fix the ankle joint from the sole to the ankle joint and the back of the foot to reduce motion.
Whether worn or taped, the wounded external malleolus should be valgused or injured and the internal malleolus should be formed in order to reduce the pulling on the injured collateral ligament or muscle, thereby reducing or avoiding the aggravated injury.
Elevation: Elevation of the leg, taking care of the heart slightly higher, to reduce blood flow to the injury site, reduce internal hemorrhage or leakage of tissue fluid at the site of injury. Helps reduce swelling.
Tip: Not only the ankle, but any first aid for sports injuries can follow the RICE principle. Seriously, it is best to use a single frame to send the injured to the hospital for further diagnosis and treatment. If necessary, call an emergency call 120 and ask professional emergency personnel for further processing.
Awkward first aid misunderstanding
1. Do not massage and massage the injured area after bruising.
Ankle joints are the most easily sprained joints. Once sprained, the most direct response is “pain.†At this time, you should immediately stop the exercise. Do not move the injured foot as far as possible. Remember not to massage and massage casually to avoid improper force on the foot. Affect recovery or sprain again.
Do not avoid massage
2, should not immediately heat or paste wounds and pain relief cream.
Modern medicine believes that unless there are special circumstances, after injury, it is generally recommended that cold should be used for the first 24 hours. The doctor explained that if the temperature of the injury is high, blood flow to the wound will increase, so that the wound swelling and pain will intensify; if there is a small blood vessel rupture at the wound, it will increase the amount of blood loss, make the hematoma difficult to absorb, delay the recovery process.
Follow-up treatment must follow up
For the treatment of sprained ankle joints, not only should first-time first-aid work be done, but also the degree of injury should be checked and follow-up treatment. Mild to moderate injuries require medical treatment. Normally, they can run or jump in about 2 weeks. Severe injuries require professional surgery or physiotherapy. Follow-up examination is best to find a professional doctor to check and determine whether or not deformity, whether the fracture, can avoid serious consequences.
When the pain and swelling disappear, you can perform joint function rehabilitation exercises, but the intensity should not be too large, the amount of exercise should be modest. Apart from training, proper exercises to strengthen the muscles and ligaments of the thighs, calves, and ankles are used to fully enhance physical fitness and promote the rapid recovery of injured joints. If you have conditions, seek medical advice and see if you need physical therapy and other treatments. (Content Source: HUIZHOU Alliance)