What should I do if I get a sprain?
Sprains are common sports injuries in daily life, especially when exercising, walking or carrying heavy objects. Proper management of sprains can speed recovery and avoid complications. The following is a detailed guide on sprain treatment, compiled based on the hot topics and hot content on the Internet in the past 10 days.
1. Basic knowledge of sprains
A sprain is an injury caused by overstretching or tearing of the ligaments, tendons, or muscles surrounding a joint, most commonly seen in the ankle, knee, and wrist joints. Symptoms such as pain, swelling, bruising, and limited movement are common after a sprain.
| Common sprain sites | Main symptoms | susceptible groups |
|---|---|---|
| ankle joint | Swelling, pain, difficulty walking | Athletes, runners |
| knee joint | Joint instability, swelling, and limited movement | Basketball, football players |
| wrist joint | Pain, reduced grip strength | Fitness enthusiast, porter |
2. Emergency treatment of sprains (RICE principle)
The first time treatment after a sprain is very critical. The following are the internationally accepted RICE principles:
| steps | Specific operations | function |
|---|---|---|
| Rest | Stop activities immediately to avoid aggravating the injury | Reduce further damage |
| Ice | Apply ice pack to the affected area for 15-20 minutes each time, 1-2 hours apart | Reduce swelling and pain |
| Compression | Wrap the affected area with an elastic bandage and apply moderate pressure | Reduce swelling and bleeding |
| Elevation | Elevate the affected limb above the level of the heart | Promote blood return and reduce swelling |
3. Recovery and care after sprain
The following points need special attention during the recovery period after a sprain:
1.Avoid premature activity: After a sprain, you need at least 48 hours of rest and avoid using the affected limb too early to avoid aggravating the injury.
2.Gradual return to exercise: After pain and swelling are reduced, gentle stretching and strength training can be started to gradually restore joint function.
3.diet conditioning: Eat more foods rich in protein and vitamins, such as eggs, milk, fresh vegetables, etc., to promote tissue repair.
4.physical therapy: If the sprain is serious, you can seek help from a professional physical therapist to speed up recovery through ultrasound, electrotherapy and other methods.
| recovery stage | time | Suggested activities |
|---|---|---|
| acute phase | 0-48 hours | Rest completely, apply ice, and apply pressure bandage |
| subacute phase | 3-7 days | Stretch gently and avoid weight bearing |
| recovery period | 1-3 weeks | Gradually increase strength training and return to sport |
4. When do you need medical treatment?
Most mild sprains can be recovered with self-care, but the following conditions require prompt medical attention:
1.severe pain: The pain is unbearable or continues to worsen.
2.severe swelling: Swelling does not decrease within 48 hours.
3.joint deformation: The joints are obviously deformed or unable to move.
4.Severe congestion: The skin appears to be bruised or purple over a large area.
5.Repeated sprains: Multiple sprains in the same part may lead to ligament laxity or joint instability.
5. Tips to prevent sprains
1.Warm up before exercise: Adequate warm-up can improve the flexibility of muscles and ligaments and reduce the risk of sprains.
2.Wear appropriate protective gear: For example, wear ankle braces, knee braces, etc. during exercise to provide additional support.
3.Strengthen muscle training: Enhance joint stability through balance training and strength training.
4.Pay attention to environmental safety: Avoid walking or exercising on slippery or uneven surfaces.
Although sprains are common, proper treatment and care can greatly shorten recovery time. I hope this article helps you make the right response when you have a sprain!
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