運 動 傷 害運 動 傷 害 廖雅芳 物理治療師. 定義 Sports or physical activities ...
-
Upload
alayna-gully -
Category
Documents
-
view
287 -
download
7
Transcript of 運 動 傷 害運 動 傷 害 廖雅芳 物理治療師. 定義 Sports or physical activities ...
運 動 傷 害
廖雅芳 物理治療師
定義定義 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 、 S
LR Allergy 、 Cardiovascular dis. To be car
efully.
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– 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
– 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– 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 proxim
al 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