运动受伤处理 – Virtue TCM 醫道閣

运动受伤处理

by Virtue TCM 醫道閣





运动的时候不小心受伤该怎么处理？运动时不小心拉伤、扭伤、脱臼、骨折等，需要做的紧急处理有哪些？

记得P.R.I.C.E！

Protection 保护：立刻停止运动，保护受伤的部位。

Rest 休息：受伤后必须休息，保护受伤的肌肉、跟腱和其他组织，防止伤势恶化。

Ice 冰敷：在受伤的部位做冰敷可以在短时间内可以止痛、使血管收缩、减缓受伤部位血液流通而达到消肿作用。单次冰敷维持在15-20分钟，避免冰敷时间长冻伤皮肤。等皮肤回暖后再进行下次冰敷。

Compression压迫：压迫通常在受伤后进行，持续24至48小时候。压迫可以帮助减小肿胀，并通过对四肢施压增大组织压力进而减少内出血。同时压迫还可以减缓伤口发炎并减少组织液渗出。最简单的压迫方法是使用弹性绷带做包扎压迫。

Elevation 提高

可借助重力作用将受伤部位抬高，帮助积聚在受伤部位的组织液回流、继而减小肿胀和疼痛。最有效的抬高方式是使受伤部位高于心脏，上肢伤害可以借助垫子或吊腕带实现抬高，对于下肢伤害而言应尽量使受伤区域高于臀部。应在受伤后的第一个48小时内将受伤部位抬高，持续时间应越长越佳。

根据PRICE的顺序正确处理伤口可以帮助减少伤害、止痛和消肿。

Tips on sports injury management. What should you do?

Remember P.R.I.C.E!

P: Protection

  • Stop exercise immediately to prevent further injury.

R: Rest

  • Rest after an injury to allow healing of muscle, tendon, and other tissues.

I:Ice

  • Apply ice pack to the injury site can relieve pain, reduce blood flow to the injury site, and reduce swelling. Limit the cold exposure to 15 to 20 minutes for one cycle to avoid frostbite. Wait for your skin to warm before applying the next cycle of ice application.

C:Compression

  • Compression can help reduce swelling and reduce internal bleeding by applying pressure to the injury site. The most simple method of compression is using elastic bandage for compression.

E: Elevation

  • Elevation is accomplished by positioning the injured area above the level of the heart. It helps to reduce swelling and fluid accumulation in the injured area. 

Follow the protocol of P.R.I.C.E. can reduce further damage, pain and swelling.

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