Sprains can be experienced by whoEven by people who rarely exercise, nor athletes who train every day. In general, sprains can be treated at home.
Sprains usually occur when you suddenly change the direction of movement or decrease your speed, usually during exercise. It can also happen when you fall, collide with other people or objects, or land in an inappropriate position after jumping. This often leads to ankle injuries.
In the above conditions, the ligament is inadvertently forced to stretch beyond its capacity which can cause the ligament to tear or twist. It is this ligament damage that underlies the occurrence of sprains. Ligaments are bands of tissue that surround a joint. The existence of ligaments serves to connect bones to one another. Ankles, thumbs and toes, wrists, and knees are the most common areas for sprains.
Sprains are usually characterized by certain symptoms, including pain around the sprained joint, bruising and swelling in the joint, and the inability of the joint to support the load. There may also be bruising that appears some distance from the sprained joint due to blood seeping along the muscle. The severity of the sprain depends on how severe the ligament damage is.
Generally Dcan be handled alone
Handling sprains must be done properly to prevent recurrences in the future, such as long-term pain and joint instability. In most cases, sprains can be treated at home. Here are the steps that can be followed:
- Stop doing activities or movements that could make the injury worse for at least 2-3 days after the injury.
- Apply ice wrapped in a towel to the injured area for at least 15-20 minutes every 2-3 hours a day. However, avoid applying ice directly to the injured area.
- To limit movement that could exacerbate the injury and prevent widespread swelling, cover the injured area with an elastic bandage (bandage). Make sure the area is tightly bandaged, but don't block blood flow. Remove the bandage before you go to sleep.
- Another step to prevent swelling, place the injured leg or limb in a higher position. You can use an extra bench as a place to put your feet when sitting or a pillow while sleeping.
Overcome Pain with Painkillers
To relieve pain from a sprain, you can apply a pain relief cream or gel to the injured area. According to various studies on sprains, this topical pain reliever is more effective than using nothing at all to relieve pain and speed up the healing process.
Now there are various choices of over-the-counter pain relievers, ranging from gels, topical creams, to sprays. Although both relieve pain, these medications can contain different ingredients, such as the following:
- Salicylates: generally found in creams that are easily absorbed by joints adjacent to the skin, for example in the joints of the knees, elbows, and fingers.
- Ccounterirritant (such as methylsalicylate, menthol, and camphor) that produce a cooling sensation that distracts you from the pain.
- Eugenol: the active ingredient that is widely used as a natural pain reliever is obtained from clove oil.
- NSAIDs (Non-steroidal Anti-Inflammatory Drugs).
- Capsaicin: is an ingredient in chili peppers that causes a hot sensation on the skin when applied.
You can buy various types of topical pain relievers at pharmacies. However, even though it is an over-the-counter drug, there are a few things you should do before using this product:
- Read the instructions for use carefully.
- Whatever product you use, remember not to apply it if there is an open wound on the injured area.
- Avoid applying it together with the use of a bandage (bandage) is strict.
- Wash your hands and avoid rubbing your eyes after using this product.
- Before taking medications that contain salicylates, check with your doctor if you are taking blood-thinning medications or are allergic to aspirin.
In addition to drugs for external use, there are also pain relievers, such as paracetamol or ibuprofen. Although experts have not agreed which one is more effective between using topical pain medication than oral medication, at least the risk of side effects from using topical medication is lower.
In addition, so that the sprain does not cause more pain, avoid the injured area from exposure to heat, for example due to sauna bathing, warm water, or direct sunlight. It is not recommended to undergo a massage because there is a risk of exacerbating the injury, and avoid drinking alcohol because it risks slowing the healing process. It is no less important, delay doing excessive physical activity.
When to Self Check to the doctor
See a doctor if self-care doesn't work and the sprain doesn't feel better after three days. There are also some situations where you must go to the hospital immediately, namely if you experience unbearable pain, the joint can't bear the weight at all, the injured area feels numb or can't feel anything, has repeated injuries in the same area, or there is a red area that extends from the sprained joint.
Such cases may require more complicated treatment in the hospital. In cases where regular painkillers do not improve, your doctor may prescribe stronger painkillers, such as codeine. Installation braces or splint It may also be necessary to minimize joint movement. Physical therapy or physiotherapy may be suggested by the doctor to help the patient restore the joint to normal function. In addition, although rare, surgical treatment is necessary if there is muscle damage or ligament tears.
So that the sprain doesn't come again
Sprains and muscle damage are more at risk, especially if it's your first time doing a type of exercise that involves muscle parts that are rarely trained. However, athletes, especially athletes in running and gymnastics, can also experience sprains if the training load is too heavy to strain the muscles.
The muscles and joints of a person who rarely exercise tends to become inflexible and are more at risk for sprains. Poor exercise technique and lack of warm-up can also be the cause of sprains. In addition, tired muscles also cannot support the joints properly.
Therefore, to prevent sprains, wear comfortable clothing and proper shoes and warm up before exercising. It is recommended to stretch before exercising. This step helps joints and muscles become more flexible so they are less prone to injury. We recommend that you postpone exercise when you are physically tired. As a daily preventive measure, consume healthy and fresh food to maintain muscle and joint strength.