Can you tell the correct answer whether to apply ice or heat to a sprained ball game? The Dean of Orthopedics will help you solve the eternal mystery!
When the epidemic reaches its peak, the anxiety of people who have regular exercise habits will definitely reach its peak at this time. With the announcement of Level 3 alert, I feel a little worried when I want to go out for a run. I have no choice but to watch NBA, MLB, European Football League and other international events at home on time to satisfy my cravings. If you often watch these games, have you noticed why some players suddenly become “glass men” on the court, holding their ankles and whining when opponents touch them; other players often have physical collisions with opponents but remain unscathed. hurt? Or are you someone who often comes home with bruises and swelling on your feet after running or playing basketball? In this case, it may be that the way you treat your wounds after exercise is simply wrong!
Avoid icing your ankle. It’s time to rest and stop running around!
Whether you should apply ice or heat to a sprained foot after exercise, and why the sprained foot twists back and forth again and again, seems to be an eternal mystery that everyone who loves sports has a partial understanding of and can’t figure out why. Zhu Jiahong, director of Xingjian Orthopedic Clinic, has the answer! He believes that sprained ankles have SOPs just like burns. For example, burns require “rinsing the bubble cover and sending it away”, while sprains use the PRICE rule, which means the five steps of protection, rest, ice, compression, and elevation.
Zhu Jiahong said that current research points out that ice application for more than 48 hours will have adverse effects on tissues, so it is better to apply ice within 24 hours. After ice application, it should be fixed with protective gear (such as muscle tape, ankle braces). Preventing further swelling of the wound and elevating the feet above the heart is the correct procedure. If the bruises and swelling are really exaggerated, it means that the foot ligaments are torn extensively, and in severe cases, they may have fractures. In this case, you must seek medical attention immediately and seek professional assistance.
So why does “glass ankle” happen? Zhu Jiahong explained that this situation is called “inertial sprain”, which means that the lateral ligaments of the foot have become loose. In this case, it is recommended to fix the foot immediately after the sprain so that the ligaments will not be stretched again; wait until adequate rest before doing rehabilitation and exercise to train the muscles; if it is really impossible to recover, the ligaments must be surgically removed. tension. Zhu Jia’an reminded that once the ligament is injured, you should not let the foot move around. Many people ignore the sprain and continue to exercise thinking they are better. As a result, the ligament becomes looser and looser, making it harder to heal. This is putting the cart before the horse.
Shouldn’t you stretch your muscles before exercising? Do I need to stretch my muscles to exercise at home?
Whether it is a strain or a sprain, it is not something that people who love sports like to see, so it is very important to prepare before exercise and recover after exercise. The foreign health website “Prevention” mentioned that most people think that stretching before exercise can help reduce sports injuries, which is actually a myth; on the other hand, stretching is an action that relaxes muscles and should be done The best thing to do is “after exercise”; what you should do before exercise is “dynamic stretching”, such as jumping jacks, leg raises, running with alternating steps, etc., so that the muscles can wake up and enter a state of readiness. Even if you can only run on the treadmill at home and do some light training, you still need to do the stretching before and after exercise! Good preparation in advance will not only make your exercise more efficient, but also minimize the risk of injury. Of course, don’t want to run out and grab your friends to play ball just because your hands are itchy. If you are injured at this time, it will only be more difficult to get treatment, and it will also increase the risk of diagnosis. The donor should think carefully and turn around!
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