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 starting outdoor exercise, many bodily functions are still in "hibernation," with various organ functions at relatively low levels and muscles and ligaments being rather stiff. Sudden participation in intense exercise may lead to discomfort, so in spring, it's important to take safety precautions and also learn some first aid for sports injuries.
Bai Lunhao noted that before engaging in outdoor sports, it’s essential to warm up first and understand in advance which parts of the body will be more frequently used in the activity you’re about to do. 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 and increase synovial fluid within the joints, making joint movement more flexible during exercise. Warming up can also 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. A commonly used approach is the "One Grain of Rice" emergency plan, also known as the R.I.C.E. first aid method. (The word "Rice" stands for rice, hence this emergency plan is nicknamed the "One Grain of Rice" plan for easy memorization). The "One Grain of Rice" emergency plan provides step-by-step guidance for handling musculoskeletal injuries and is suitable for first aid in sports-related injuries such as contusions (bumps), muscle strains, joint sprains, dislocations, and fractures. The specific steps of the "One Grain of Rice" emergency plan are as follows:
1. Rest – Stop exercising and rest immediately. Proper rest can promote faster recovery. Rest helps reduce pain, bleeding, or swelling to prevent the injury from worsening.
2. Icing – After resting for 15–20 minutes, apply ice. After icing for 15–20 minutes, remove the ice and rest for 5 minutes before reapplying. If the affected area is painful, stop icing immediately and rest. Each icing session should not exceed 30 minutes 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 the injury. For more severe injuries, it is recommended to use cold therapy for three days and only consider heat therapy after the swelling has significantly subsided.
3. Compression – First, cover the wound with a clean dressing (preferably sterile), then apply pressure to the injured 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 proper blood circulation in the injured limb to avoid tissue necrosis.
4. Elevation – Elevate the injured area above the level of the patient’s heart to reduce bleeding. Elevation also helps stop bleeding and reduce swelling. If a fracture is suspected, immobilize the area with a splint before elevating. However, some fractures should not be elevated.
Bai Lunhao explained that sports injuries are often not caused by a single incident but by repeated exercise while injured over a long period. Therefore, it is crucial to resume sports only after the injury has fully healed. Once the general public notices any signs of injury, they should immediately stop exercising and seek effective treatment under the guidance of a sports medicine specialist.