first aid untuk yg active...easy and cepat sembuh...insyaallah..

dlu mase kat sekolah mmg active sukan...n sape2 yang involve dalam sukan ni mesti tkkn terlepas dengan injured..tak kire lah main futsal ke,bola ke...sakit lutut la,hamstring la,,.suma akan berdepan dgn kecederaan kalo bermain tak ikut kemampuan diri...aku pun same..tapi tak separah mane..tapi ketaranya mase sekolah rendah dlu..aku selalu rasa sakit kaki...buku lali..peha (quadriceps)..mungkin tak cukup stretching or latihan yg coach aku bagi tuh melampaui umur aku mase tuh br darjah 4 (10 tahun). .biase dah..apa ubat yg coach bg...hot treatment..menthol cream..bertambah sakit la aku..why??..haaa ms belajar dlu br aku faham kenape..jika kite cedera...tak kiralah kecederaan acute (on set,br berlaku) atau cronic (berulang,pernah mengalaminya sebelum itu) jgn sekali2 mengunakan minyak panas(hot treatment) coz ia akan merosakkan sel2 tisu kita yg sedang membengkak...bayangkan dah la bengkak satu hal..pastu g urut lagi..bertambah rosak lah sel tisu tuh...cara yg terbaik ialah mengunakan ice...tak kirelah mane tempat yg cedera tu..apply lah ice.kalo kecederaan tuh berdarah..hentikan pendarahan tuh dlu (guna kapas atau benda menyerap cecair)..br apply ice tu.  cara2 untuk mengaplikasikan RICE treatment ialah;

• Rest:
  The first 24-48 hours after the injury is considered a critical treatment period and activities need to be curtailed. Gradually use the injured extremity as much as tolerated, by try to avoid any activities that cause pain. Often using a splint, sling, or crutches is necessary to adequately rest the injured body part.
• Ice:
  For the first 48 hours post-injury, ice the sprain or strain 20 minutes at a time every 3-4 hours. The ice pack can be a bag of frozen vegetables (peas or corn), allowing you to be able to re-use the bag. Another popular treatment method is to fill paper cups with water then freeze the cup. Use the frozen cube like an ice cream cone, peeling away paper as the ice melts. Do NOT ice a sprain or strain for more than 20 minutes at a time!! You will not be helping heal the injury any faster, and you can cause damage to the tissues! 
• Compression:
  Use compression when elevating a sprain or strain in early treatment. Using an Ace bandage, wrap the area overlapping the elastic wrap by one-half of the width of the wrap. The wrap should be snug, but not cutting off circulation to the extremity. So, if your fingers or toes become cold, blue, or tingle, re-wrap!
• Elevate:
  Keep your injured part as best possible try to get it higher than your heart if possible. Elevate at night by placing pillows under your arm or leg. 

so jgn gune hot treament...guna ice selama 3 hari..pastu baru leh hot treatment..