Before you exercise, you must be ready for activities. Your hands and ankles must be well-armed and your muscles and tendons must be fully opened. Because most sports injuries are caused by neglect of self-protection during exercise, overactivity of muscles or joints, or improper activities. However, do not be nervous if you are injured. Here are some simple first-aid measures to minimize physical injuries.
Muscle spasms (cramps)
1. After discovering muscle cramps, immediately stop any activity or exercise currently done.
Muscle spasm phenomenon, commonly known as cramps, mostly due to sudden violent muscle contraction, or brain tissue stimulation caused by non-willed contraction. There are many causes of paralysis, mainly due to excessive muscle force, excessive loss of salt in the blood, and excessive local temperature changes. For example, if you do not fully warm up and jump into cold water to swim, you will have muscle cramps. Frequently occurring parts include fingers, palms, arms, toes, calves, and thighs.
Reminder: If muscle cramps take a long time, or if the above method does not work, you should quickly receive hyperthermia. Hot water bags, hot towels, hot water baths, or any kind of electrothermal therapy will do. Sprays or rubs with some loosening pains or creams are also effective.
2. According to different parts of the body at the ankle, take a different method of muscle stretch emergency until the phlegm and pain gradually disappear.
When the leg cramps, do not bend the knee, to straighten the leg of the cramp, with the thumb to explore the hard and protruding muscles between the two sides, where strong pressure to calm the dominant nervous;
If the front thigh cramps, you can squat, or put your wrist behind your knees, bend your legs back and straighten the muscles in front of your thighs;
If the arm cramps, you must gently straighten the arm and apply pressure to the pain point.
When the abdomen cramps, immediately supine, gently raise the abdomen, so that the lumbar spine is in a pre-drive state, straighten the abdominal muscles.
Fingers can be clenched fists, and then stretch hard, quickly move several times until restored. Hand spasm, first hold your hands to cross your fingers, reverse the palm out, stretch back and forth, can be restored after many exercises;
Toes, knees, to straighten the leg, with the toe to rest against the heel of the other foot, use the heel to press the foot as hard as possible, so that the foot as far as possible bending;
3. If the stunned muscles are gently massaged after first aid, they still feel muscle soreness and tightness and need to apply cold compress.
Tips: For cramps in different parts of the mountaineering process, you must stop activities in time and take the correct method to ease the pain caused by cramps.
Sprain or bruise
Muscle spasms (cramps)
Picture from network
Muscle spasm phenomenon, commonly known as cramps, mostly due to sudden violent muscle contraction, or brain tissue stimulation caused by non-willed contraction. There are many causes of paralysis, mainly due to excessive muscle force, excessive loss of salt in the blood, and excessive local temperature changes. For example, if you do not fully warm up and jump into cold water to swim, you will have muscle cramps. Frequently occurring parts include fingers, palms, arms, toes, calves, and thighs.
Reminder: If muscle cramps take a long time, or if the above method does not work, you should quickly receive hyperthermia. Hot water bags, hot towels, hot water baths, or any kind of electrothermal therapy will do. Sprays or rubs with some loosening pains or creams are also effective.
2. According to different parts of the body at the ankle, take a different method of muscle stretch emergency until the phlegm and pain gradually disappear.
When the leg cramps, do not bend the knee, to straighten the leg of the cramp, with the thumb to explore the hard and protruding muscles between the two sides, where strong pressure to calm the dominant nervous;
If the front thigh cramps, you can squat, or put your wrist behind your knees, bend your legs back and straighten the muscles in front of your thighs;
If the arm cramps, you must gently straighten the arm and apply pressure to the pain point.
When the abdomen cramps, immediately supine, gently raise the abdomen, so that the lumbar spine is in a pre-drive state, straighten the abdominal muscles.
Fingers can be clenched fists, and then stretch hard, quickly move several times until restored. Hand spasm, first hold your hands to cross your fingers, reverse the palm out, stretch back and forth, can be restored after many exercises;
Toes, knees, to straighten the leg, with the toe to rest against the heel of the other foot, use the heel to press the foot as hard as possible, so that the foot as far as possible bending;
3. If the stunned muscles are gently massaged after first aid, they still feel muscle soreness and tightness and need to apply cold compress.
Tips: For cramps in different parts of the mountaineering process, you must stop activities in time and take the correct method to ease the pain caused by cramps.
Sprain or bruise
Picture from network
1. Ankle sprains Wearing high heels and falling while running may cause an ankle sprain, which is one of the most common types of sports injuries. If you are sprained during the exercise, the first step is to immediately stop the exercise and not to turn the injured joint, otherwise it will only make the joints get more injuries. Followed by ice, you can use plastic bags to hold some ice cubes, add some water to the wounded place, rest for 5 minutes after every 15 minutes, repeat this for about an hour or two, then use an elastic bandage to cover the injured joint. . Also, raise your injured area every day to avoid swelling.
Reminder: In general, an ankle sprain requires a recovery period of 2-3 months. Be sure to wait until the full recovery before running again. Otherwise, it may cause sprain again. In addition, do not massage the wound after injury, so as not to cause a wider range of congestion, treatment and recovery is very unfavorable.
Reminder: In general, an ankle sprain requires a recovery period of 2-3 months. Be sure to wait until the full recovery before running again. Otherwise, it may cause sprain again. In addition, do not massage the wound after injury, so as not to cause a wider range of congestion, treatment and recovery is very unfavorable.
Picture from WIKI
2. Finger bruises Finger bruising is mainly caused by incorrect movement of the ball, or when the ball is too tight and straight. When a finger has just become contused, it is medically known as an emergency period and should immediately apply cold water or ice to the injury for about half an hour. This can shrink capillaries and reduce edema. The general emergency period lasts 24 hours, during which it is applied coldly at intervals, and it takes about 2-3 times. After the emergency period, you can use some blood stasis drugs such as safflower oil, Yunnan Baiyao spray, etc. Wipe the affected area and gently rub.
Reminder: This type of medicine is not available during the emergency or rubbing the affected area. This will accelerate blood circulation and lead to increased swelling. In addition, if your fingers have not yet healed but continue to exercise, be sure to use tape or band-aids and other types of dressing to fix the affected area to avoid further injury. If the finger injury is serious, it is best to go to the hospital after simple treatment.
Reminder: This type of medicine is not available during the emergency or rubbing the affected area. This will accelerate blood circulation and lead to increased swelling. In addition, if your fingers have not yet healed but continue to exercise, be sure to use tape or band-aids and other types of dressing to fix the affected area to avoid further injury. If the finger injury is serious, it is best to go to the hospital after simple treatment.
3. Waist sprains The waist sprains are mostly caused by heavy weights, body grabs, yawning, exercise, and inconsistent muscular motor movements and excessive force when lifting heavy objects. After the sprained waist, the most important thing is to rest. It is necessary to rest in a hard bed and rest on both sides of the waist. It is best to use pillows or sandbags to keep it from moving. Hands hold both knees and relieve pain. At the same time, local heat or hand guidance can increase blood circulation and accelerate the absorption of edema and hematoma. If the pain does not ease, it is best to go to the hospital for vertebral reduction treatment.
Reminder: After a lumbar injury, it is necessary to seek medical attention in time. Once the delay is too long, it is likely to cause lumbar muscle strain and delay the best timing of treatment.
Reminder: After a lumbar injury, it is necessary to seek medical attention in time. Once the delay is too long, it is likely to cause lumbar muscle strain and delay the best timing of treatment.
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