#千万IP创科学Popular Science: After a sports injury, should you apply ice or heat first?

"No, I can't eat anymore, I need to move!"

You throw away the fried chicken.

Went out on a whim

Started a thrilling "fitness journey"

However

Things are not as good as imagined

Just because I saw a barbecue stall in the crowd

You "successfully" fell and sprained your ankle

I returned home in great pain

Took out popsicles and hot towels

You know you need to apply some compress after you get hurt.

But should I apply ice or heat?

You are in a dilemma

Ice and heat

In simple terms

It's the principle of thermal expansion and contraction.

From this point of view, hot compress has many effects.

Just apply hot compress!

You immediately put a hot towel on your ankle

"Wow! Why does it hurt even more!"

However~

Your feet are getting more swollen and painful

May also increase the risk of infection

A sprain that could have healed in ten days or half a month

Now it may take a month or two

Even cause permanent chronic damage

…

Due to sudden trauma

Such as falls, sprains and direct impacts

Acute soft tissue injury

The correct way to deal with it is

Apply ice first, then heat

To achieve the best relief effect

The choice of cold compress or hot compress should be based on the specific situation, and if necessary, you need to go to the hospital for medical treatment in time.

Tips for preventing sports injuries

1. Do a good warm-up exercise: gradually increase your body temperature and heart rate through activities such as jogging and dynamic stretching to prepare for subsequent exercise.

2. Moderate strengthening training: enhancing muscle strength and flexibility, especially for frequently used muscle groups, can improve the body's ability to adapt to exercise.

3. Correct exercise techniques: Learning and practicing correct exercise postures and movements can reduce unnecessary stress and impact.

4. Use appropriate equipment: Wearing appropriate sports shoes, protective gear and protective equipment can provide the necessary support and protection.

5. Arrange your exercise plan reasonably: avoid overtraining, ensure sufficient recovery time, and avoid high-intensity exercise when fatigued.

6. Learn relevant emergency knowledge: master various self-protection methods when falling, such as using appropriate rolling movements to buffer external forces when landing, and how to respond to emergencies after injuries occur.