Its main performance is:
1. Muscle strain refers to the muscle injury caused by the tearing of muscle fibers. It is mainly caused by not doing any warm-up activities or insufficient warm-up activities before engaging in a certain sport, running, jumping and getting excited quickly as soon as they arrive at the sports place, and some sports are too long, too fierce and too much. At this time, according to the degree of pain you feel or the severity of the injured part, you should immediately reduce or stop exercising, and apply cold compress (ice or cold towel) to the pain point for about 20 minutes to shrink the small blood vessels and reduce local congestion and swelling. Do not apply heat or rub.
Second, sprain Due to fierce confrontation such as playing basketball or football, the joints such as waist, knee, hip and ankle are suddenly twisted with excessive force, which distorts the muscle ligaments and tendons attached to the joints. Sprains in different parts should also be treated differently. For example: acute lumbar sprain, the patient can lie on his back on a thick wooden bed with a pillow under his waist, then cold compress for 20 minutes, and then hot compress for about 20-30 minutes. After a few days, I feel that my symptoms are relieved. I can do general weight loss activities or walk backwards to restore the strength of my waist muscles and waist. For example, if you sprain your knee and ankle, you can raise the sprained part. First, use cold compress for 20 minutes and hot compress for about half an hour, and then do moderate exercise after the swelling is painless.
Third, the pain of the knee and tibia There is a bony process under the knee joint and at the front end of the tibia, which is called the tibial tubercle. The epiphysis of the tibial tubercle is tongue-shaped and has not been fused. At this point, if you run or jump violently or continuously (such as frog jump, multi-stage jump, stride jump, etc.). ) and severe contraction, the tensile force will continue to act on the tongue-shaped epiphysis, which is easy to cause injury, blood supply disorder, degeneration, fracture and displacement of epiphysis, affecting epiphysis development, and pain and swelling of tibial tubercle. At this time, it is necessary to stop all kinds of jumping movements such as leapfrog and reduce the amount and intensity of exercise. After about 2 weeks, the pain will disappear naturally, and then it can be cured by massage, physical therapy, topical anti-inflammatory painkillers and oral traumatic injury pills.
Four, there are two common types of fractures. One is that there is no wound and the flesh is not damaged, which is called closed fracture; The other is that the bone tip penetrates the flesh, which is called an open fracture. For open fractures, you can't take them back by hand to rub or massage, otherwise it will easily cause osteomyelitis. After stopping bleeding, wrap the damaged part with sterile gauze, then fix it with flat plate and send it to hospital for treatment. If the fracture is in the upper limb, the flexion joint can be fixed on the trunk; If the fracture is in the lower limb, straighten the legs and feet and fix them on the opposite limb, and send them to the hospital for emergency treatment.
According to the above sports injuries, it is hoped that sports participants will strengthen their understanding of sports health care knowledge, enhance their awareness of self-protection and avoid all kinds of injury accidents caused by sports.
1. What is joint dislocation and how to deal with it locally?
Joint dislocation refers to the loss of normal connection between articular surfaces. According to the dislocation of articular surface, it can be divided into total dislocation and subluxation. At the same time, joint dislocation is often accompanied by joint capsule, peripheral ligament and soft tissue injuries, and even nerve and blood vessel injuries. After joint dislocation, there will be local pain, swelling, tenderness and other symptoms, and the joint can not move at all; Deformities such as changes in limb axis and limb length occur; Under X-ray, the specific situation of dislocation and the occurrence of fracture can be diagnosed.
At the scene of the injury, people who have no experience in joint dislocation reduction should not start work at will to avoid aggravating the injury. When dislocation has formed, splint and bandage should be used to temporarily fix the injured limb, and then the injured limb should be sent to a hospital or an experienced doctor for treatment.
The temporary fixation method of shoulder dislocation is: use two long towels or cloth belts, one is wrapped around the forearm of the affected limb and hung around the neck, and the other is fixed on the chest wall and tied under the healthy side.
When the elbow joint is dislocated, if there is no suitable splint, you can also bend the thick wire into a long circle, then wrap it with a bandage or towel into a wire splint, then bend the wire splint into a suitable angle, fix the injured limb on the splint with a bandage, and then hang the forearm with a cloth belt. If there is no steel splint, you can also hang the injured limb on your chest with a wide cloth belt.
2. What if I sprained my ankle during exercise?
Ankle sprain is the most common joint ligament injury in sports. Most of them occur in running, basketball, football, high jump, long jump, skating, skiing, skydiving, wrestling and other sports. The main reasons are: no warm-up activities before exercise, immobility of ankle muscle ligament and poor elasticity and extensibility of joint ligament, which can not meet the needs of strenuous exercise. Running and jumping too hard, improper foot landing posture, ankle joint beyond the range of motion. When you run and jump, your feet fall on potholes, bricks and stones, and you can't make the whole sole fall flat.
Symptoms of ankle sprain: it often happens at the moment when the foot touches the ground, and the sound of "beep" is often heard. There are different degrees of pain in the medial and lateral joints, and the feet can't walk on the ground immediately. Because there are many opportunities for adduction and varus of ankle joint, the lateral ligament injury is mostly. A few minutes after the injury, the local swelling began. The anterior talofibular ligament is a part of the joint capsule. When tearing a fracture, it is often accompanied by joint bleeding and swelling of the ankle joint. A few days after the injury, blue-purple ecchymosis appeared, and the pain gradually eased. If the ankle joint pain is severe and the foot dislocates forward, backward and sideways, it means that there is bleeding in the ankle joint.
Treatment of ankle sprain: stop exercising immediately, raise the affected limb appropriately, and apply cold compress within 12 hours to prevent further bleeding. 12 hours later, hot compress should be applied to promote inflammation regression. For severe sprain, Da Die Pill and prednisone tablets were taken orally, and camphor wine and turpentine were used externally. Acupuncture at points such as Hanging Bell, Sanyinjiao, Taibai and Yin Zhi also has certain curative effect. For example, dexamethasone is injected at the tender point, and the effect is better. After two days of sprain, patients should be encouraged to exercise their lower limbs as soon as possible, practice walking slowly, and take massage, acupuncture, physical therapy and other measures to restore foot function as soon as possible to prevent local adhesion and muscle atrophy. If you suspect a fibula fracture, please consult a doctor for X-ray diagnosis.
When preventing ankle sprain, we should pay attention to the following points:
(1) Before the exercise, the bricks and stones in the sports ground should be removed and the potholes should be filled up. Be prepared for activities, and after the ankle joint is fully active, then do strenuous activities.
(2) Running, jumping, skating, playing ball, etc. Pay attention to the correct posture and don't use too much force to prevent the sole from everting inside and outside, so that the whole sole is flat.
(3) Pay attention to the exercise of muscles around the ankle joint to enhance the stability of the ankle joint. Such as lift heel, lift heel, squatting and jumping, running up and down slopes, walking on tiptoe, etc.
3. What is shock and how to deal with the first aid on the spot?
Shock is a critical illness caused by the obvious reduction of effective circulating blood volume. We should actively prevent shock and deal with it correctly and promptly. Shock caused by sports injuries includes:
Hemorrhagic shock (1): It is more common in visceral rupture and severe fracture. Due to excessive blood loss, the blood volume is reduced, which affects the normal blood circulation.
(2) Traumatic shock: It can be caused by violent impact on abdomen and head, spinal cord injury, severe fracture, etc. Due to severe pain, the function of regulating vascular tension in the body changes, and a large number of capillaries dilate, so that blood accumulates in capillaries, resulting in insufficient blood circulation and shock.
(3) Cardiogenic shock: When taking part in too strenuous exercise, the burden exceeds the endurance of the heart, causing acute heart failure.
Early symptoms of shock include:
At first, it showed excitement, slightly faster pulse and normal or slightly higher blood pressure; In the further development, apathy, unresponsiveness, pallor, cold limbs, fast and weak pulse and decreased blood pressure (systolic blood pressure
When someone is in shock, let the patient lie down quietly and keep warm, but don't overheat. When in a coma, pay attention to tilt the head, pull the tongue out of the mouth, and keep the respiratory tract unobstructed. When the heartbeat and breathing stop, chest compressions, artificial respiration, acupuncture or pinching points such as Renzhong, Baihui, Neiguan and Hegu should be performed.
Those with fractures should be temporarily fixed on the spot. When there is bleeding, pressure dressing and tourniquet should be used to stop bleeding. Anyone suspected of visceral rupture should be sent to the hospital quickly. When the pain is severe, the wounded can be given painkillers or sedatives to alleviate the pain.
4. What is tibiofibular periostitis? How to deal with and prevent?
Fatigue periostitis of tibia and fibula is a common injury in sports. People who take part in physical exercise for the first time have a higher incidence. The cause of fatigue periostitis of tibia and fibula is non-bacterial inflammation caused by excessive stretching of calf muscles at the attachment point of tibia and fibula due to long-term running and jumping. People who take part in sports for the first time have underdeveloped lower limb muscles, lack elasticity, can't coordinate contraction and relaxation when running and jumping, and don't use cushioning force when their feet land, which leads to the periosteum being repeatedly involved and pulled. In addition, the cold weather, stiff leg muscles and tendons, and running and jumping on hard ground for too long are also easy to cause this kind of injury.
Fatigue periostitis of tibia and fibula usually occurs ten days after violent running and jumping. Sometimes it happens on the hard ground to practice tiptoe running, variable speed running, stride running, reverse pedaling running, up and down running, long jump and triple jump. Its specific performance features are:
(1) Pain: The pain in calf and upper ankle is the most severe. Most people feel pain after running and jumping, and some people feel pain as soon as they run, especially when their toes are pushed back hard.
(2) Tenderness: When you gently press the inside of tibia and the outside of fibula, you feel severe pain. Especially where there is no muscle cover, the pain is more obvious.
(3) Subperiosteal edema: The periosteum is stretched, with edema, inflammation and bleeding in different degrees. When gently stroked by hand, the surface feels rough and uneven with small induration. X-ray photography showed that periosteum was diseased.
What should I do if there is fatigue periostitis of tibia?
First of all, we should stop training with a large amount of exercise and avoid violent running and jumping. The lower part of the calf should be bandaged. A few days' rest will get better.
Secondly, it is necessary to use hot water bag or hot water towel for local hot compress to promote blood circulation and accelerate the absorption of exudate.
Third, the traditional Chinese medicine Gardenia is ground into fine flour, blended with egg white, spread on cloth and wrapped in the affected area, and changed once a day. It can also be partially blocked with prednisolone and procaine once every three days.
Fourth, if the condition is serious, you should have a thorough rest and exercise after you are completely cured.
How to prevent fatigue periostitis of tibia and fibula?
(1) For beginners, especially when practicing running and jumping, we should master the principle of step by step, and don't suddenly increase the amount of exercise to prevent excessive fatigue.
(2) Toe running and sole running alternate. Running after pedaling and running up and down slopes should be practiced for a period of rest to enhance the strength and elasticity of lower limb muscles and make them have an adaptation process.
(3) Before running and jumping violently, make full preparations to make muscles and tendons fully active. Pay attention to the use of cushioning force when your feet land, and don't run and jump on the hard ground for a long time.
5. What is patella strain and how to prevent it?
Patella, commonly known as kneecap, is located in front of the knee joint. Its upper edge is wide, called patella base, and its lower edge is pointed, called patella tip. The whole shape is like an irregular ball, wrapped in quadriceps femoris and embedded between the joints of femur and tibia.
The function of hip bone is to protect the knee joint, strengthen the strength of quadriceps femoris and help straighten the knee joint. Because the soft tissue in front of the patella is few and shallow, it is easy to be injured when the knee joint is overloaded locally. Over time, patella strain will form. If the external force directly impacts the patella and is not treated in time, it can also develop into patella strain.
The symptoms of patella strain are obvious pain when going up and down stairs, running and jumping hard, and taking off in a semi-squat position, often accompanied by knee weakness. In severe cases, it will also feel pain when walking and standing. Therefore, we should pay attention to prevent patellar strain. First of all, we should avoid the "single-handed" exercise mode, choose several forms of exercise, so that the body can get full exercise and reduce the local burden on the knee joint as much as possible.
Secondly, according to the conditions, we should strengthen the strength exercises of feet, ankles and calves by running on slopes, leaping and squatting with loads, and strengthen the strength exercises of quadriceps femoris by static squatting, lifting legs with loads and climbing mountains.
6. What is meniscus injury and how to prevent it?
Meniscus is an auxiliary structure between femur and tibia of knee joint. It is a pair of half-moon cartilage with thick edges and thin middle, which is filled on both tibial condyles. The medial meniscus is large, the tibial margin is closely connected with the medial collateral ligament, and the range of motion is small; The lateral meniscus is not connected with the lateral collateral ligament, so the range of motion is large. When the knee joint flexes and stretches, the meniscus moves between the joints, which has the function of stabilizing the joint and reducing the friction of the joint surface.
Meniscus injury is common, and the incidence is related to the posture of physical activity. Most of them occur at the moment when the knee joint suddenly straightens when the calf is adducted or outside the booth. For example, in the case of a fixed foot, when one limb is loaded, the knee joint is in a slightly flexed position, and the upper body rotates forward to the midline or away from the midline, so that the femoral condyle suddenly rotates inward or outward, which may cause medial or lateral meniscus tear. This situation is especially easy to happen in football, basketball or gymnastics.
After meniscus tear, I felt tearing and pain in my joints. If the torn meniscus is broken and stuck (locked), it can't stretch and bend at that time, and the pain is more severe, and there is a feeling of joint swelling, indicating that the joint has bleeding.
In order to prevent meniscus injury, we should make full preparations before exercise and fully move the muscle ligaments around the knee joint. Strengthen the strength training of quadriceps femoris. The strength of quadriceps femoris is strengthened, and the burden of knee joint will be reduced accordingly. In addition, don't do strenuous exercise under fatigue, so as to avoid meniscus injury caused by slow response and poor coordination of activities.
Meniscus tear is mild, and the pain will disappear quickly, which can be treated as general injury. If there is "cross-lock", you should immediately perform surgery to release the cross-lock. If there is severe pain and joint bleeding after the injury, the knee joint should be immediately bandaged with pressure bandage to prevent further bleeding and sent to the hospital. If there is no pain in the joints two weeks after the injury, but there is still interlocking sound during the examination, it is necessary to surgically remove the meniscus. After excision, a new semilunar cartilage can be regenerated at the base of the residual cartilage, which can also play the role of meniscus. Whether it is surgical treatment or non-surgical treatment, as long as the tear heals, you can still participate in physical exercise.
7. What are the wrist injuries during exercise?
In sports, acute wrist injury is quite common, among which the injury caused by wrist extension support is the most common, which is related to the conditioned reflex action of landing with both hands when people fall. The injuries easily caused by this supporting action are:
(1) Distal radius extension fracture (collet fracture): It is a fracture occurring within 2 ~ 3 cm of the distal radius. It is cancellous bone with abundant blood supply, but the bone strength is small and fragile. The epiphysis of the distal radius of children is located here, which is prone to epiphysis separation. After fracture, the distal radius and wrist have obvious swelling, tenderness and deformity, which can be diagnosed by X-ray.
(2) Wrist scaphoid fracture: it is common in football, basketball, volleyball and gymnastics, and is caused by the back of the wrist extending to the ground. The symptoms after injury are often not serious, much like a sprained wrist. There are only mild pain, swelling and tenderness on the outside of the wrist joint, and pain on the back of the wrist, which is obvious when squeezed along the longitudinal axis of the first metacarpal bone. When a scaphoid fracture is suspected, it should be fixed with plaster for two weeks, and then X-rays should be taken to confirm the diagnosis. After the scaphoid fracture is diagnosed, it usually needs plaster fixation for 3 ~ 6 months. In the process of fixation, be careful not to remove the fixed plaster at will, so as not to affect the fracture healing.
(3) Lunate dislocation and lunate dislocation: After injury, there are typical wrist dorsiflexion and palmar eminence deformity, fingers can not be completely straightened, and thumb, index finger and middle finger are insensitive.
(4) Acute traumatic synovitis of wrist: The synovium of joint is injured due to extrusion, causing swelling and bleeding, joint bleeding, hydrops, local tenderness, limited joint activity and other symptoms.
Fracture should be treated first for the above injuries. Traumatic synovitis should be bandaged with pressure and fixed with splint or plaster for 2 ~ 3 weeks; Physical therapy, massage and external application of traditional Chinese medicine can be carried out 3 ~ 5 days after injury.
8. What is a "tennis elbow" and what should I do after it happens?
Tennis elbow is the most common elbow injury in sports, which mostly occurs in tennis, badminton, table tennis, fencing, throwing and gymnastics. Because it has the highest incidence in tennis, people are used to calling it "tennis elbow".
When we play tennis, table tennis and badminton, we often use backhand and backspin to return the fierce ball. If the force is too strong, the impact of the ball will act on the extensor muscles of our arms, causing damage to these places; When fencing, throwing and gymnastics, it is easy to sprain these muscles if you don't do enough preparatory activities; In some sports or labor, if the forearm is forcibly rotated for a long time, the muscle groups contract and pull repeatedly, and the muscle fibers are torn from the lateral epicondyle of the humerus, which is also one of the causes of this disease.
The main symptom of "tennis elbow" is severe pain on the elbow joint side, which radiates to the forearm and upper arm. This pain is aggravated when the forearm rotates. In daily life, it is very painful to twist a towel by hand, and even the key cannot be unlocked. Things that are lifted often cannot be forced, and they will fall down if they are not careful. After the occurrence of "tennis elbow", if you continue to engage in this sport, it will be aggravated, and it will be relieved if you stop this sport for a while.
How to know that you have a "tennis elbow", in addition to the above special pain, also has its own characteristics in the examination: first let the forearm bend slightly, make a fist half, bend the wrist as much as possible, then let the forearm rotate forward, straighten the elbow joint, and there will be severe pain on the outside of the elbow joint, which proves that you have a "tennis elbow".
"Tennis elbow" occurs. First of all, you should immediately stop some arm-straining exercises, such as playing tennis and table tennis, and rest for three or four weeks. Then prednisolone injection (one part) and procaine (two parts) were injected into the deep part of elbow tenderness point. Hot compress can improve local blood circulation and eliminate congestion, which is beneficial to injury recovery. Hot compress with hot water towel or hot water bag, 2 ~ 3 times a day, each time for half an hour. Local massage is also a good method: let the patient sit at the table, and the operator massages the muscles of the forearm with both thumbs, starting from the elbow joint and reaching the wrist joint. After massage, the forearm rotates and the elbow bends and stretches.
In order to prevent "tennis elbow", first of all, tennis, badminton, table tennis, fencing and throwing should be properly trained to avoid excessive local burden, and the backhand and backspin should master the essentials and adopt correct methods; Secondly, the elbow joint should be fully active before exercise; After exercise, do a good job of local massage and hot bath to improve local blood circulation; Third, strengthen the exercise of elbow joint at ordinary times, strengthen the strength of forearm muscles and the stability of elbow joint, and prevent the occurrence of tennis elbow.
9. How to deal with finger contusion during exercise?
Finger contusion often occurs when the hand type of basketball catching, volleyball passing and blocking is incorrect. Finger contusion can cause collateral ligament injury or flexor and extensor tendon injury of interphalangeal joint.
When the collateral ligament of interphalangeal joint is slightly injured, there is pain when the distal end of the joint is bruised by the finger side, but there is no feeling of loosening or "opening". When handling, the injured finger can be fixed with an adhesive tape about 1 cm wide with the uninjured finger nearby.
If the collateral ligament of the joint is broken, it should be sutured in the hospital.
After finger contusion, the joint cannot be straightened or deformed, and it should be suspected that there is tendon rupture or joint dislocation or avulsion fracture. If there is tendon rupture or avulsion fracture, it should be treated as soon as possible, and conservative treatment or surgical suture should be taken according to the situation; Joint dislocation should be repaired by experienced people.
10. What is rotator cuff injury and how to deal with it?
Rotator cuff injury is common in volleyball, gymnastics and swimmers, and it is also easy to happen for participants in physical fitness if the exercise load on the shoulders is too high or the movements are too intense. At the same time of rotator cuff injury, it is often accompanied by biceps brachii long head injury. Its occurrence is mainly due to the rotator cuff (composed of supraspinatus, infraspinatus, subscapular muscle and teres minor) repeatedly pulling and rubbing with acromion and acromioclavicular ligament when the shoulder joint is doing strenuous activities such as back extension, shoulder rotation and abduction and beyond the normal range. Common injury actions include horizontal bar, shoulder rotation of rings, baseball throwing, weight lifting and sudden backward extension in snatch.
The main symptoms of rotator cuff injury are: lateral shoulder pain, which can radiate to the neck and upper arm; Shoulder abduction, or whipping action of shoulder from external rotation to rapid internal rotation, such as tennis head smash, will aggravate the pain; When the shoulder abduction is between 60 ~ 120, the pain is obvious, but when it is less than or beyond this range, the pain is relieved, and when the shoulder abduction, the shoulder pain is also obvious. When the rotator cuff injury lasts for a long time, there will be triangular muscular atrophy.
For acute rotator cuff injury, in the acute stage, it is required to put the upper arm outside the booth to rest, reduce the amount of shoulder exercise, carry out appropriate shoulder flexibility exercises, carry out local physical therapy, acupuncture, massage, external application of traditional Chinese medicine or seal the pain points, all of which have good results; In addition, we should pay attention to strengthening shoulder muscle strength and improving technical movements. Long-term conservative treatment is ineffective and surgery can be considered.