How to give first aid to climbing injuries? Rock climbing is a common outdoor sport in life. Many people like climbing on weekends, because they can not only exercise their psychological quality, but also keep fit. How to share the first aid for climbing injuries is as follows.

How to give first aid to climbing injury 1 When dealing with the injury, we should pay attention to whether it is "new injury" or "old injury", and the treatment methods are different. First, establish the degree of injury (whether the appearance of the affected part is normal, such as skin rupture, bone exposure or abnormal protrusion), and then according to Rice's principle:

"Rest: Stop exercising.

"Ice (ice compress): can inhibit telangiectasia and reduce the degree of bleeding.

"oppression: including fixation and hemostasis.

"Raise: raise the affected part. Then decide whether to call a doctor or send him to hospital according to his needs. Among them, ice compress is the most important, because ice compress can alleviate the pain of the injured.

◎ sprain treatment:

First of all, immediately apply ice to the sprain, which can relieve the pain and reduce the swelling. It is best to avoid soaking in hot water for three days to avoid accelerating inflammation. Of course, try to rest after sprain.

◎ Muscle strain or inflammation of tendon or periosteum;

If it is a muscle strain or inflammation of tendons and periosteum, the average person is of course resting, but for professional athletes, a long suspension of training will cause muscle atrophy and slow nerve response, which in turn will deform their sports skills and significantly reduce their sports performance. Therefore, athletes do not need to stop practicing completely after being injured, but the actions that cause injuries should be stopped or reduced (especially the competition should be completely banned).

Fracture:

If it is a fracture, you must wait until you are fully recovered before you can continue to exercise, but you should pay attention to the fact that there are many fractures that cannot be seen from the outside.

Ice compress method: ※:

Equipment: (ice bag wrapped in plastic bag, cooling liquid or towel).

Time: (once 10- 15 minutes, repeated 3-4 times with an interval of 3-5 minutes).

As for whether to apply ointment, it is suggested that the injured person should not apply ointment within four days, because the effect of ointment on the market at present is actually the same as that of hot compress. Similarly, it is best not to apply hot compress for four days after injury. The correct way is that after four days of injury, if the injury has not improved (the pain has not eased or worsened), you should go to the hospital to take an X-ray and let the doctor check whether there are any fractures or other injuries.

Frankly speaking, any ointment is useful (for external use) as long as it helps blood circulation. However, rest is the only way to recover from injury. If you want to restore your muscle strength or physical condition before injury, you must gradually strengthen the weight training and flexibility training of the affected part after recovery.

Especially the training of flexibility, because the flexibility of tendons and ligaments near the affected part will be obviously reduced after injury, and poor flexibility is a common cause of sports injuries, which will repeatedly hurt the same part. The suggestion is to do more stretching exercise before exercise, bring protective gear during exercise, and apply hot compress when you are free after exercise.

After injury, the flexibility of tendons and ligaments will be greatly reduced, and muscle strength will also be weakened (or even disappeared). If you continue to exercise before recovery, it will be contracted by nearby uninjured muscles (this is a physiological and natural phenomenon), but if it exceeds the limit that the muscle pedicle tissue can bear, the muscle will instinctively not contract to protect it from injury.

This phenomenon will only improve after your muscle strength and softness are restored. This is why it takes a long time for many famous players to recover their previous achievements after being injured.

How to give first aid to climbing injuries II. Prevention of Rock Climbing Injury

Research reports show that most muscle, tendon or ligament strains are caused by micro-trauma. Because the symptoms are not obvious, this kind of injury must have accumulated for many days, but because of this, it is often ignored by players. Whenever the body moves to the limit, muscles or tissues will be slightly injured.

If there is enough rest time, this kind of injury is the normal result of training, which will not only recover automatically, but also enhance muscle strength. However, if the cumulative speed of micro-trauma exceeds the recovery time, sports injury will occur. Once the injury is caused, even after normal training, the old injury may still recur. The following principles will help to prevent sports injuries before they occur:

First, gradually improve the intensity of training and give the body enough adaptation period;

Second, if the point is not within the finger load range, don't try to be brave;

Third, cultivate correct training methods and correct climbing methods or habits that are easy to be injured;

Fourth, when you are injured, you must change your plan as soon as possible, and don't make your illness worse because you are eager for success;

Fifth, try to balance the climbing action, so that the pressure is shared equally by all muscle groups;

6. Don't act beyond your physical load because of the pressure or expectation of the audience;

Seven, avoid stretching the joint to the limit, otherwise it will cause damage to the surrounding tendons or tissues;

Eight, according to the individual ability to determine the training intensity;

Nine, in order to make muscles develop in a balanced way, it is necessary to train the strength opposite to muscle fiber contraction at the same time;

X. Muscle flexibility training during exercise can avoid injury;

Eleven, don't ignore the symptoms of inflammation and swelling, otherwise it will delay the recovery of the affected part;

Twelve, don't rely too much on painkillers, because it will reduce swelling and pain, but also cover up the warning issued by the affected part and reduce your immunity;

Thirteen, no matter how subtle the symptoms are, we must remain vigilant and actively prevent them.

What are the common injuries in rock climbing?

First, the hand is injured.

1, finger collateral ligament injury

The sprain or fracture of finger collateral ligament is the most common sports injury in rock climbing, in which the "proximal interphalangeal joint" of middle finger, index finger or ring finger and the "metacarpophalangeal joint" of thumb are the main injuries.

When a climber digs a cave with dynamic movements, the "proximal interphalangeal joints" of the middle three fingers will bear great force and bend greatly in an instant.

However, the action of pinching is easy to sprain the "metacarpophalangeal joint" of the thumb. The most common symptoms of patients are joint swelling, stiffness, chronic pain and limited activity. If the fingers bend unsteadily when applying pressure to the affected part, it means that the lateral collateral ligament has been completely broken. If the patient only feels pain, but the affected part is still stable, it may just be a sprain.

2, flexor tendon injury

Each finger has two flexor tendons (except thumb), of which the flexor digitorum superficialis tendon can bend the proximal interphalangeal joint and metacarpophalangeal joint. Flexor digitorum profundus can bend distal interphalangeal joint, proximal interphalangeal joint and metacarpophalangeal joint. When climbing, locking the grip is easy to tear the flexor digitorum superficialis tendon. However, digging the rock point is easy to tear the flexor digitorum profundus tendon.

3, the second ring pulley damage

There are five annular pulleys in each finger to connect and fix the bone finger and tendon thumb. Frequent bending of tendon will rub the pulleys and cause tearing.

The second ring pulley is located near the proximal phalanx and metacarpal joint and interphalangeal joint. Climbers often tear their middle finger and ring finger because of excessive force when locking the grip. According to statistics, about 40% professional climbers suffer from the "second ring pulley" injury. In severe cases, the second annular pulley will be completely broken, resulting in the flexor tendon can no longer fit the phalanx and will bow up, which is called "bowstring phenomenon".

4, trigger refers to

Trigger refers to an inflammation of the flexor tendon sheath of the finger, which most often occurs in the "first ring pulley" of the middle finger, ring finger or thumb.

Normal tendons will slide back and forth in pulleys that maintain activity space. However, if the tendon produces nodules due to inflammation, the nodules can still pass through the pulley when the fingers are bent, but they will get stuck on the palm of the pulley when stretched. If you are not careful, your fingers can only be pulled apart by external force, and when the nodule squeezes over the pulley, it will make a sound similar to a trigger. When it is severely inflamed and swollen, your fingers may even get stuck in the bend.

Second, shoulder injury.

The so-called shoulder joint is the joint formed between the glenoid lip of the humerus and the scapula, and the clavicle spans it to form a acromioclavicular joint with the acromion. The glenohumeral joint is a kind of ball-and-socket joint. The humerus is wrapped in a shallow glenohumeral fossa, and its stability is provided by active glenohumeral ligament, passive deltoid muscle and "rotating belt".

In this narrow space, frequent friction and collision between joints, tendons, ligaments and synovial bursa will cause shoulder injuries such as rotator cuff tear, subacromial bursitis, biceps brachii tendonitis and supraspinatus tendonitis, which is called "attack syndrome". Patients with pinch syndrome usually have symptoms such as anterolateral shoulder pain, reduced shoulder range of motion, especially the arm can not be held high above the head), arm muscle weakness and so on.

Third, elbow injury.

The most common elbow injury of climbers is so-called epicondylitis. Epicondylitis can be divided into "medial epicondylitis of humerus" (commonly known as golf elbow) and "lateral epicondylitis of humerus" (commonly known as tennis elbow) according to the different causes and injury points.

The medial epicondyle of humerus refers to the starting point of flexor superficialis and flexor carpi lateralis, and the lateral epicondyle of humerus refers to the starting point of extensor carpi lateralis. In view of the characteristics that rock climbing pays attention to flexor strength, the probability of medial epicondylitis is high.

Epicondylitis refers to the tearing, inflammation, swelling and other symptoms attached to the starting point of the epicondyle (inside and outside the humerus) due to the traction of the flexor and extensor muscles of the forearm. Its symptoms include tenderness in the center of the epicondyle (inside and outside the humerus) and extensive tenderness in the flexor and extensor muscles of the wrist.