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
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)
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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