Transcript 運動傷害 - First aid

運動傷害
廖雅芳
物理治療師
定義

Sports or physical activities

Practice competition

運動而來?
分類(Time)

Acute stage：
– Moment of onset
–可明確知道傷害發生原因、在傷害發生時可
察覺到明顯的生理改變。

Overuse/chronic/repetitive stress：
–無法明確描述傷害發生經過與機轉。會因長
時間運動而逐漸累積、或是由急性傷害後轉
化造成。
分類(Sign)

Acute stage
– Swelling, redness, heat, pain and disturbance of
function 4 to 6 days

Subacute stage
– Inflammation decrease, end range pain 10-17
days last up to 6Ms

Chronic stage
– No inflammation, resistance pain 12 to 18 Ms
Type

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Bone
Muscle
Ligament
Tendon
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骨折
拉傷
扭傷
挫傷(傷口護理)
您能做些什麼？
 PRICE
Protection
 Rest/Functional rest
 Ice
 Compression
 Elevation

您能做些什麼？

時間
– 24小時之內

目的
– 1.to protect the area from further injury
– 2.to reduce the effects of inflammation and promote
progression to reparative stage
– 3.to prevent the degradation effects of immobility
Protection

Splinting or taping the injured joint to limit
movement

In more serious injuries, crutch fitting and
sling suspension may be used

Gait instruction if the lower extremity is
injured
Rest/ functional rest

Any activity which stresses the injured
tissue is avoided immediately, but other
activities are allowed

protected mobilization
Ice

Reduce pain

Cause local vasoconstriction, thus reducing
bleeding and swelling

Reduce the metabolic rate of tissue, thus
lowering demands on oxygen and nutrients

Decrease inflammation and muscle spasm
How to use ice?
Every 1-2 hrs in the first 1-2days after injury
 15 mins, rest 10 mins
 Direct contact
 Contraindication：Infant、elder、SLR
 Allergy、Cardiovascular dis. To be carefully.

Compression
Bandaging from distal to proximal the site
of bleeding
 Overlapping ½
 Limit the formation of edema
 Check the circulation
 During and after ice application

Elevation
The involved part should be elevated higher
than the heart
 Gentle isometric or short range isotonic
exercise
 Venous return and lymphatic drainage
(muscle pumping exercise)

Prevention
Warm-UP
 Cool-Down
 Protective equipment
 Suitable equipment
 Appropriate surfaces
 Appropriate training-preventive conditioning

Warm-Up

Purpose
– To prevent injury
– To enhance performance
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Include
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–
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Gentle exercise
Stretching
Some sport-specific activities
Psychological preparation
Cool-Down
To prevent pooling the blood in the
extremities
 To prevent fainting, myocardial ischemia
and arrhythmias
 To enhance the recovery period with the
oxidation of metabolic waste and
replacement of the energy stores
 To help reduce some of DOMS

Warm-Up V.S. Cool-Down
1.General stretching
 2.Jogging: 10-15 min or mild sweating
 3.Stretching
 4.Sport-specific activities
 5.Rest period: about 10 min
 6.The event
 7.Post-event gentle activities:3-8 min
 8.Stretching
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Prevention
Taping and bracing
 Protective equipment
 Suitable equipment
 Appropriate surfaces
 Appropriate training-preventive
conditioning
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慢跑
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選擇適當的場地。（柔軟地面）
穿著輕便、易吸汗的服裝。
穿著一雙舒適且能吸收振盪的慢跑鞋。
運動前的伸展活動必須確實完成。
正確的跑步姿勢。
依個人最適宜的運動強度，循序漸進的增加負
荷。
持之以恆的從事運動，必能夠擁有健康且愉快
的跑步樂趣。
DOMS
Delayed-onset muscle soreness
 Post exercise 24-48hrs top
 Possible factors:

– 廢物堆積
– Muscle spasm theory
– Microtrauma to m. fibers or connective tissue
Muscle creep
肌肉不自主的強直收縮現象
 Possible
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Dehydration
Inadequate carbohydrate intake
Electrolyte imbalance
Training faults
Muscle fatigue
Poor circulation
Excessively tight muscle
Muscle creep
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Management
– Gentle and static stretching
– Contraction of the antagonist muscle
(reciprocal inhibition)
– Ice or heat
– Massage
– Electrolyte supply
Muscle creep
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Prevention
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–
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Regular muscle stretching and strengthening
Correction of muscle balance and posture
Adequate warm-up and cool-down
Adequate fluid, carbohydrate and electrolyte intake
Tennis elbow(網球肘)
Tendinitis
 Extensor carpi radialis brevis
 Extensor digitorum communis
 Site of pain：lateral epicondyle to proximal
forearm extensors mass

PS：Golfer’s elbow
pronator teres and flexor carpi radialis
De Quervains’s disease(媽媽手)
Extensor pollicis brevis
 Abductor pollicis longus tendons
