- The PECH rule brings luck
- 1. You can do that with sprains
- 2. Treat wounds quickly
- 3. Protect yourself from tendinitis
- 4. This helps with sore muscles
- 5. For the time being, do without sport in a strain
- 6. heal bruise
Soreness, straining or a cracked ankle - the sport can sometimes hurt. What will help then and how you avoid sports injuries in the future, we explain here.
It should be fun, push your health and give you a good body feeling. But if you exaggerate when cycling, jogging or sweating in the gym, the shot can also backfire quickly. Even small accidents happen. Experts found out that in Germany alone around 2.7 million hobby athletes are injured each year. But if you train properly and also increase balance and stability, it does not have to get that far. The A and O, before you start: Warm-up exercises. They prepare the cardiovascular system and tendons, ligaments, joints and muscles for training. Stretch arms and legs until they are warm. Also make sure to wear the right outfit. Are your shoes comfortable? Do the socks fit well? Does your clothing allow all movement without problems and dissipates the sweat? Perfect! If you hurt yourself anyway, our tips will help you get back on your feet.$config[ads_text] not found
The PECH rule brings luck
One last point of advice: After blunt injuries such as bruises, strains or contortions, it is best to adhere to the PECH rule. The four letters stand for: Pause: immobilize the damaged body part as fast as possible. Thus, the injured body can take no further damage. Ice: Cold prevents excessive swelling of the affected tissue and reduces the pain. Caution: Do not lay ice directly on the skin, but wrap it in a cloth and do not cool it for more than 20 minutes at a time. Compression: A bandage (not too tight) stabilizes and counteracts slight swelling. High camp: up the injured body part above heart level. This improves the reflux of the blood.
1. You can do that with sprains
You are dealing with it when ligaments and capsules of a joint are injured by twisting or twisting. Often affected are jumps and wrists. Typical features: severe pain, swelling and bruising. The joint can only be moved to a limited extent. This helps: As a first aid measure as soon as possible apply the PECH rule (see above). The affected body part should be protected for about one to two weeks and stabilized with a bandage.
2. Treat wounds quickly
When jogging crashed and hit the knee? With abrasions, even the greatest sports guns have already made acquaintance. Bad bleeding is rather the exception, usually the skin is only superficially damaged. The wounds, however, usually sting hard.
This helps: Clean dirty areas under clear running water. Then apply an anti-inflammatory wound cream (eg "Calendula wound ointment" from Weleda, in pharmacies). A patch prevents dirt from getting into the wound again.
3. Protect yourself from tendinitis
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It is usually caused by overload and occurs quite often on the wrist. Responsible for this are regular monotonous movements (such as tennis). These permanently damage the tendon sheaths (protective sheaths of the tendons). And that makes itself felt by pain. At the beginning only with physical activity, later also at rest. This helps: Save a lot and cool. Pain-relieving, anti-inflammatory creams and tablets that support the body's own healing process (eg "Traumeel", in pharmacies) have also proven useful.
4. This helps with sore muscles
It occurs mainly in newcomers to sports, who have exaggerated the training. This creates tiny cracks in the muscle tissue. The body releases inflammatory substances, lymphatic fluid can flow through the cracks in the tissue. There she collects, the muscle fibers swell up. The result: a stretching pain, also called muscle soreness. This helps: heat takes away the pulling pain. Take eg a bath with essential oils (eg "joint & muscle bath" by Tetesept, in drugstores). A sauna visit is also very good.
5. For the time being, do without sport in a strain
If muscle pain has not disappeared after three days at the most, it is probably a strain. Behind it is usually an insufficient warm-up. The elastic limit of the muscle was overtaxed. Affected then suffer from drawing and convulsive pain. Mostly it hits the thigh or the calf. That helps: the PECH rule (see above) and a short-term sport stop. Depending on the severity of the strain, you should save three to six weeks and refrain from further training.
6. heal bruise
In the event of a fall, impact or impact (blunt injuries), the subcutaneous fatty tissue and the muscles are squeezed. From the injured vessels blood and lymph flow into the surrounding tissue. Bruising, swelling and pressure pain are classic symptoms. That helps: Again, you are well advised with the PECH rule. Supportive you can fall back on the healing power of arnica. Ingredients of the plant (eg in "Arnica 1 + 1 DHU" for internal and external use, in pharmacies) naturally have a decongestant effect.