Situation: In sports activities or labor, excessive or uneven waist force causes excessive waist muscle pressure and strain. Severe lumbar muscle strain can completely break the lumbar muscles, and most patients will have symptoms such as lumbar muscle pain and waist stiffness.
Treatment: The pain and swelling in the injured area are not too serious. Recommend the following five self-help therapies for lumbar sprain.
1, rest. If you sprain your waist, stop everything immediately and let your muscles have a rest, so as to prevent the waist from being hurt more, which will lead to lumbar muscle strain.
2. ice compress. You can use an ice pack to apply it to the waist pain, and be careful not to get frostbite. It is also effective to directly rub the injured skin with ice cubes. If there is no ice, you can use cold water to compress it and tie it to the wound with a wet cold towel, and change it every two minutes. It can also be sprayed and soaked directly with cold water. The purpose of ice compress and cold compress is to make the bleeding of the injured part recover as soon as possible and prevent further swelling and congestion.
3. dress. Apply pressure to the local area of the strained muscle, and don't tie it too tightly, so that the local area will feel oppressive, and the following parts will not be purple, cold or numb.
The purpose of dressing is to inhibit the swelling and give the muscles in this part a supporting external force.
4. In the early stage of muscle strain (within 24 hours), it is not advisable to apply hot compress, and do not press or knead the local area to avoid aggravating bleeding and swelling.
5. For the less serious strain of lumbar muscles, the condition will be basically stable after the above treatment. At this time, hot compress and physical therapy can be carried out, and oral administration of some drugs for promoting blood circulation and removing blood stasis or external application of lumbar cataplasm can accelerate the recovery of sprained muscles.
The intensity of fitness training is related to energy consumption and nerve burden, so we must pay attention to recovery after training.
Generally speaking, with adequate nutrition and good rest, it takes 90% 18 hours for the body to recover after fitness training, and 72 hours for the body to recover completely. So, how can we make the body recover faster and better?
There are two main forms of recovery, namely negative recovery and positive recovery.
Negative recovery refers to general rest and sleep. During sleep, the inhibition process of the central nervous system, especially the cerebral cortex, is dominant, and the synthesis process of energy substances is also dominant. Some metabolites in the body are either utilized or eliminated, fatigue is eliminated, and muscle recovery and growth occur during sleep. Therefore, it is very necessary to have enough sleep time after fitness training, especially for teenagers in the developmental stage.
Enthusiasm recovery refers to the recovery by changing the content of activities, such as finishing activities after exercise, physical and mechanical relaxation and massage, appropriate vitamin supplementation, psychological relaxation and so on.
The finishing activities after fitness training will help the human body to change from vigorous activity to normal quiet state, make venous blood return to the heart as soon as possible, speed up the whole body recovery, and prevent adverse phenomena such as acute cerebral anemia and blood pressure reduction. Tidying activities include deep breathing and light activities, such as jogging, limb relaxation and swinging.
Mutual massage and self-massage after fitness training can make lactic acid in muscles be discharged or transformed as soon as possible, promote muscle relaxation and eliminate fatigue. Massage is usually carried out within 20-30 minutes after exercise or when sleeping at night. Massage begins with gentle pressing, and gradually transitions to pushing, kneading, pinching, pressing and patting, and then it is accompanied by local shaking and passive activities. Massage should be carried out from the far end to the near end, that is, from the feet and thighs to the back, from the hands, forearms and upper arms to the chest, and electric massage or hydraulic massage can also be used.
After 20 minutes of fitness training, it is best to take a warm bath with the water temperature controlled at 30-40 degrees Celsius. Warm water bath not only has a calming effect on cardiovascular system and central nervous system (brain), but also can promote blood circulation, keep skin clean, eliminate body waste, eliminate muscle tension, relieve soreness and accelerate physical recovery.
When carrying out intensive fitness training, energy consumption is high. Therefore, after training, we should properly strengthen diet nutrition and supplement vitamins. In addition, if we only pay attention to the intake of protein and ignore the intake of carbohydrates, the body will not be able to get enough energy substances. Therefore, diet adjustment after fitness training is very important.
During intensive training, the motor center of cerebral cortex is in a state of intense work for a long time, which will make the nervous system very tired. Therefore, qigong or formal relaxation should be adopted after training, combined with relaxed cultural and recreational activities to eliminate psychological tension and nervous system fatigue.
Emergency measures after sports injury 1. wear
That is, the epidermis of the skin is abraded. If the scratch is shallow, apply red mercury; If the bruised wound is dirty or oozing, it should be debrided with normal saline and then coated with red syrup or purple syrup.
2. Muscle strain
Injury caused by tearing of finger muscle fibers. It is mainly caused by excessive exercise or insufficient warm-up. The severity of the injury can be known according to the degree of pain. Once the pain is induced, stop exercising immediately, and apply ice cubes or cold towels to the pain points for 30 minutes to make the small blood vessels contract and relieve local congestion and edema. Avoid rubbing and hot compress.
bruise
Tissue damage caused by local blunt instrument. Minor injuries do not require special treatment. After cold compress for 24 hours, it can promote blood circulation and remove blood stasis, and be applied locally with Shangshi Zhitong ointment. Cold compress on the first day after injury and hot compress on the second day. It can be absorbed and disappeared after about a week. For severe contusion, Yunnan Baiyao and Chinese liquor can be used to adjust and bind the wound, change the dressing every other day 1 time, 2-3 times a day, plus physical therapy.
wrench
Because the joint suddenly twisted too much, the ligaments and tendons attached to the outside of the joint were twisted. It mostly occurs in ankle joint, knee joint, wrist joint and waist, and sprains in different parts have different treatment methods.
A. Acute lumbar sprain can make the patient lie on his back on a thick wooden bed with a pillow under his waist, first cold compress, then hot compress.
B. Joint sprain When ankle joint, knee joint and wrist joint are sprained, the sprained part should be raised, and cold compress should be carried out for 2-3 days before hot compress. If the sprained part is swollen and the skin is blue and painful, you can stew it with half a catty of mature vinegar and apply it with a towel, 2-3 times a day, each time 10 minute.
dislocate
That is, joint dislocation. Once dislocated, tell the patient to keep quiet, don't move, and don't rub the dislocated part. If the dislocated part is in the shoulder, the patient's elbow can be bent at a right angle, then the forearm and elbow can be held up with a triangle towel and hung around the neck, and then a broadband is wrapped around the brain to tie a knot in the opposite brain. If the dislocated part is in the hip, let the patient lie on the soft sleeper and take him to the hospital immediately.
Step 6 rupture
There are two kinds of common fractures. One is that the skin is not broken, there is no wound, and the broken bone is not connected with the outside world, which is called closed fracture. The other is that the bone tip passes through the skin and there is a wound communicating with the outside world, which is called an open fracture. For open fractures, it is not allowed to take them back by hand to avoid osteomyelitis. After preliminary dressing and hemostasis with sterile gauze, it was fixed with a flat plate and sent to hospital for treatment.
After fracture, the limbs are unstable and easy to move, which will aggravate the injury and cause severe pain. You can find wooden boards and plastic plates to fix the upper and lower joints of the limb fracture site. If you can't find the external fixation material for a while and the fracture is in the upper limb, you can bend your elbow and fix it on the trunk; If the fracture is in the lower limb, the leg and foot can be straightened and fixed on the opposite limb.
Suspected spinal fracture, you should lie on the door panel or stretcher as early as possible, and pad your torso with clothes and sheets. To avoid moving and lifting the head of the injured person, causing spinal cord injury or paraplegia. Coma patients should lie prone and turn their heads to one side to avoid inhaling vomit into the lungs when vomiting. When a cervical fracture is suspected, it is necessary to place pillows on both sides of the head and neck or support the patient's head and neck to prevent it from shaking during transportation.
Sports injury prevention law 1. Choose the fitness method that suits you.
Young people can choose vigorous sports such as basketball and football; Middle-aged and elderly people can choose moderate exercise such as walking and Tai Ji Chuan.
2. The action should be standardized
Investigation shows that sports injuries caused by incorrect technical movements account for 35.6%, ranking first among the causes of injuries. In sports and fitness, we should pay attention to the basic physical fitness exercise, and strong enough muscle strength and good endurance are the basic guarantee for completing various technical movements.
Choose the right place
Investigation shows that 16.98% of sports injuries are related to unqualified venues.
4. Be fully prepared.
27.8% of sports injuries are caused by inadequate preparation. You can do stretching before exercise.
5. Replenish electrolyte in time
When you exercise, you will sweat a lot, and the electrolyte will be discharged with the sweat. Timely supplementation can prevent muscle cramps, and the most effective way is to drink sports drinks.
If there is any injury, stop exercising immediately, apply an ice pack to the affected area, wrap it with an elastic bandage after 20 minutes, and lift the affected area to a position higher than the heart.