Recently, temperatures have risen noticeably, leading to a sudden increase in people exercising outdoors. At the same time, there has also been a rise in patients with sports injuries. Professor Bai Lunhao from the Department of Joint and Sports Medicine at Shengjing Hospital affiliated with China Medical University explained that when just beginning outdoor exercise, many of the body’s functions are still in “hibernation,” with organ functions generally at a lower level, and muscles and ligaments being relatively stiff. Engaging suddenly in strenuous exercise may lead to discomfort, so in springtime exercise, it’s important to take safety precautions and also learn some first aid for sports injuries.
Bai Lunhao explained that before engaging in outdoor sports, it’s essential to warm up first and understand in advance which parts of the body will be used more frequently in the activity you’re about to perform. Strengthen the muscles around these areas ahead of time to improve stability and reduce the likelihood of injury during the activity.
Warming up before exercise can accelerate blood circulation, allowing more nutrients to quickly enter the joint cavity, increasing synovial fluid within the joints, making movement easier during exercise. Warming up can rapidly raise body temperature, improving the elasticity of muscles, tendons, and ligaments—these fibrous connective tissues—thereby increasing the range of motion and stability of the joints and reducing the occurrence of sports injuries. It is recommended to choose low-intensity aerobic exercises for warming up, such as brisk walking or cycling, for about 10 minutes.
If a sports injury occurs, an emergency plan should be implemented. Generally, the "One Grain of Rice" emergency plan can be adopted, also known as the R.I.C.E. first aid plan. (Rice stands for rice, hence this emergency plan is dubbed the "One Grain of Rice" plan for easy memorization). The "One Grain of Rice" emergency plan can guide everyone in sequentially managing musculoskeletal injuries. It is suitable for first aid treatment of sports injuries, such as contusions (bumps), muscle strains, joint sprains, dislocations, and fractures. The specific steps of the "One Grain of Rice" emergency plan are:
1. Rest — Stop exercising and rest immediately. Proper rest can promote faster recovery. Resting helps reduce pain, bleeding, or swelling to prevent the injury from worsening.
2. Icing — After resting for 15–20 minutes, apply ice. Apply ice for 15–20 minutes, then remove it and rest for 5 minutes before reapplying. If the affected area is painful, stop icing immediately and rest. Do not ice for more than 30 minutes at a time to avoid frostbite or nerve damage. Do not switch to heat too early; use cold compresses at least 3–4 times a day for the first two days after injury. For more severe injuries, it is advised to use cold compresses for three days and only consider heat application after swelling has significantly subsided.
3. Compression — First, cover the wound with a clean dressing (preferably sterile), then apply pressure to the affected area using your hand or an elastic bandage. This can slow the worsening of the injury and reduce the patient’s pain. When applying compression, ensure that blood circulation in the injured limb remains unobstructed to avoid tissue necrosis.
4. Elevation — Elevate the injured area above the level of the patient’s heart to reduce bleeding. Elevation can also help stop bleeding and reduce swelling. If a fracture is suspected, immobilize with a splint before elevating, though some fractures should not be elevated.
Bai Lunhao explained that sports injuries are often not caused by a single incident but rather by repeated exercise while injured over a long period. Therefore, it is essential to resume sports only after the injury has fully healed. Once the general public notices early signs of injury, they should immediately stop exercising and seek effective treatment under the guidance of a sports medicine doctor.