(Exercise) 2. Did you sprain yourself while exercising? What are the follow-up steps?

 

What is a sprain from exercising, and how should you follow up?

 

 

1. People often use expressions like "sprained my ankle" or "twisted it" when walking or exercising in daily life.

 

2. It suddenly becomes very painful, swollen, and turns red.

 

3. Even if daily life is a bit inconvenient, people often think, "It'll be okay," and after a few days, it naturally gets better, or in some cases, it lasts a little longer.

 

4. Overall, it is acceptable to refer to it as 'muscle pain.'

 

5. Anatomically, a sprain occurs when external physical force exceeds the capacity of the affected area to withstand it.

 

6. Ligaments (strong fibrous tissues that connect and support bones, e.g., cruciate ligament) refer to a condition where they are temporarily stretched, partially damaged, or completely torn.

 

7. If the damage is temporary or partial, it will naturally return to normal over time, but if it is completely severed, there are cases where suturing surgery is performed by a specialist.

 

8. If the intervention is delayed, the stability of the joint supported by the ligament may decrease, potentially leading to restrictions in walking, other movements, or mobility.

 

Therefore, if possible, it is wise to seek a specialist’s diagnosis when the situation occurs.

 

10. (Note: The muscle tissue that connects bones and muscles is called a tendon. Example: Achilles tendon)

 

If it is a minor level, it is best to apply ice packs to the affected area as soon as possible.

 

12. Internally, fluids gather and swelling begins for healing. Applying an ice pack reduces swelling and initiates the rapid healing process.

 

13. As a method, place an adequate amount of ice that can sufficiently cover the affected area into a plastic bag, wrap it with a bandage or towel, and then apply it to or place it on the affected area.

 

Maintain for about 14.15 to 20 minutes per session, then separate for a similar amount of time.

 

It is advisable to repeat this process 3 to 5 times a day.

 

It is recommended to perform it for at least 2 to 3 days, and since there is a risk of frostbite after 20 minutes, care should be taken not to exceed that duration.

 

17. If the skin turns red during the cold compress process, it indicates that the cooling temperature or duration of the ice is excessive, and you should stop immediately.

 

On March 18th, a new young cell called acyte is formed at the wound site during the healing process, and the healing process begins.

 

From this point on, instead of cold compresses, warming the affected area or applying warm compresses helps with cell growth and protection.

 

20. If possible, reducing movement is effective for healing.

 

21. When engaging in activities such as hiking, exercising, moving heavy furniture, or lifting heavy objects that require temporary exertion of significant force

 

22. If possible, thoroughly perform stretching and warm-up exercises before the main workout to ensure blood flow to the target muscles, generating and utilizing oxygen and energy, and to move each joint's range of motion sufficiently and smoothly in order to prevent ligament or tendon injuries as much as possible.