Strategies for coping with knee sprains in winter ice and snow sports

This is the 4760th article of Da Yi Xiao Hu

With the successful hosting of the Beijing Winter Olympics and the upcoming Harbin Asian Winter Olympics, domestic ice and snow sports have become popular for their unique fun and challenges, but these activities are often accompanied by a certain risk of injury, among which knee sprain is a common one. Correct preventive measures and emergency response are the key to protecting the knee joint and optimizing the recovery process.

Understanding the structure of the knee

Understanding the causes of knee sprains in snow sports

Snow and ice sports, such as skiing, skating, and sledding, often involve high-speed sliding and sudden changes of direction, which increases the likelihood of knee injuries. Incorrect sliding posture, lack of technique, or external impact can all lead to sprains.

Coping strategies

When a knee sprain occurs, it is important to take the following steps immediately:

1. Stop the activity immediately to prevent further injury.

2. Follow the RICE principle for acute sprains and take measures

RICE principle for acute sprains

Rest: Find a safe place and try not to move the injured knee joint. Avoid applying pressure and reduce walking.

Ice Use ice or a cold pack to reduce swelling and pain.

Compression: An elastic bandage or brace gently wraps the injured knee to support the knee and reduce swelling.

Elevation: Raising the injured leg can help reduce swelling.

3. Follow-up medical treatment

Within 48 hours after a sprain, you should avoid using hot compresses, massages, or topical blood-activating drugs, as these measures may aggravate swelling and inflammation. After the 48-hour acute period, you can use hot compresses and light massages to promote blood circulation and help recovery.

If the pain after sprain is severe and unbearable, or if the joint is unstable and cannot bear weight, you should seek medical attention immediately. The doctor will provide professional treatment according to the condition, such as painkillers, immobilization, physical therapy, etc.

Avoid overactivity and premature return to sports. Although you may be eager to resume sports as soon as possible, overactivity and premature return to sports may lead to reinjury. Please follow the advice of a professional and gradually increase the intensity and duration of exercise to ensure that the knee joint is strong enough and adapts to the load of exercise.

Precautions

Taking the following precautions before activity can help prevent a knee sprain from occurring:

Fully understand sports techniques

Learn basic skiing or skating skills, especially how to stop and fall safely.

Warm up before starting any snow or ice activity to increase joint flexibility and muscle temperature.

Wear appropriate protective equipment

Choose a knee brace of the right quality and for the type of sport you play for extra protection.

Choose the right equipment

Use good quality sports equipment that is suitable for your level, such as well-fitting ski boots, to reduce the risk of falling. Check the condition of the ski components every time you exercise to ensure safety.

Knee protection in winter snow sports cannot be ignored. With the right preventive measures and coping strategies, you can minimize the occurrence of injuries and ensure that you can safely enjoy these wonderful sports. Remember, it is important to take timely action and seek professional guidance when you feel knee discomfort.

Author: Quyang Road Community Health Service Center, Hongkou District, Shanghai

Acupuncture and Traumatology Lu Wenting

Yueyang Hospital of Integrated Traditional Chinese and Western Medicine Affiliated to Shanghai University of Traditional Chinese Medicine

Department of Joint Surgery, Orthopedic Trauma Center, Feng Shengyi and Li Bo