運動傷害 - First aid
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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
Bone
Muscle
Ligament
Tendon
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
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
Prevention
Taping and bracing
Protective equipment
Suitable equipment
Appropriate surfaces
Appropriate training-preventive
conditioning
慢跑
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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–
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Dehydration
Inadequate carbohydrate intake
Electrolyte imbalance
Training faults
Muscle fatigue
Poor circulation
Excessively tight muscle
Muscle creep
Management
– Gentle and static stretching
– Contraction of the antagonist muscle
(reciprocal inhibition)
– Ice or heat
– Massage
– Electrolyte supply
Muscle creep
Prevention
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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