{"id":5083,"date":"2015-03-26T20:48:42","date_gmt":"2015-03-26T20:48:42","guid":{"rendered":"https:\/\/www.teensincharge.org\/?page_id=5083"},"modified":"2015-03-26T20:48:42","modified_gmt":"2015-03-26T20:48:42","slug":"%e8%bf%90%e5%8a%a8%e5%8f%97%e4%bc%a4","status":"publish","type":"page","link":"https:\/\/www.teensincharge.org\/zh-hans\/%e5%81%a5%e5%ba%b7%e9%a2%98%e7%9b%ae\/%e8%90%a5%e5%85%bb%e4%b8%8e%e4%bf%9d%e5%81%a5\/%e8%bf%90%e5%8a%a8%e5%8f%97%e4%bc%a4\/","title":{"rendered":"\u8fd0\u52a8\u53d7\u4f24"},"content":{"rendered":"<p>\u5e74\u8f7b\u4eba\u5230\u6025\u8bca\u5ba4\u6c42\u8bca\uff0c\u9996\u8981\u7684\u539f\u56e0\u5e38\u4e0e\u8fd0\u52a8\u53d7\u4f24\u6709\u5173\u3002\u867d\u7136\u5927\u90e8\u4efd\u53d7\u4f24\u90fd\u662f\u8f7b\u5fae\u7684\uff0c\u4f46\u662f\u4f1a\u7ed9\u4f24\u8005\u5e26\u6765\u5f88\u591a\u4e0d\u4fbf\u3002\u5982\u679c\u6709\u9002\u5f53\u7684\u9884\u9632\uff0c\u5f88\u53ef\u80fd\u907f\u514d\u8fd9\u4e9b\u53d7\u4f24\u3002<br \/>\n<strong>\u5e38\u89c1\u7684\u8fd0\u52a8\u53d7\u4f24\u60c5\u51b5\uff1a<\/strong><\/p>\n<ul>\n<li>\u649e\u4f24 &#8211; \u808c\u8089\u6bdb\u7ec6\u8840\u7ba1\u53d7\u5230\u635f\u4f24\uff0c\u8840\u6db2\u4f1a\u6e17\u900f\u5230\u5468\u56f4\u7684\u7ec4\u7ec7<\/li>\n<li>\u626d\u4f24 &#8211; \u626d\u4f24\u5173\u8282\u6216\u8005\u9aa8\u9abc\u4e4b\u95f4\u7684\u97e7\u5e26\u3002\u626d\u4f24\u901a\u5e38\u53d1\u751f\u5728\u811a\u8e1d\uff0c\u819d\u76d6\u548c\u624b\u8155\u3002<\/li>\n<li>\u52b3\u635f &#8211; \u626d\u4f24\u6216\u8005\u62c9\u4f24\u808c\u8089\u548c\u808c\u8171\uff08\u4e00\u79cd\u8fde\u63a5\u808c\u8089\u548c\u9aa8\u9abc\u7684\u7ec4\u7ec7\uff09<\/li>\n<li>\u9aa8\u6298 &#8211; \u9aa8\u9abc\u7684\u65ad\u88c2\u6216\u7c89\u788e<\/li>\n<li>\u8131\u81fc &#8211; \u9aa8\u5173\u8282\u7684\u79fb\u4f4d\u3002\u901a\u5e38\u662f\u7a81\u7136\u7684\u885d\u51fb\u5bfc\u81f4<\/li>\n<li>\u811a\u7b4b\u6495\u88c2 &#8211; \u811a\u8ddf\u7684\u7b4b\u662f\u4e00\u5757\u5f88\u5927\u7684\uff0c\u80fd\u628a\u811a\u8e1d\u8fde\u63a5\u8d77\u6765\u7684\u7ec4\u7ec7<\/li>\n<li>\u8fc7\u5ea6\u8fd0\u52a8\u53d7\u4f24 &#8211; \u6bd4\u5982\u50cf\u8d5b\u8dd1\u8005\u7684\u819d\u76d6\uff0c\u7f51\u7403\u8fd0\u52a8\u5458\u7684\u624b\u8098\u8fd9\u7c7b\u578b\u7684\u53d7\u4f24\uff0c\u90fd\u662f\u7531\u8fc7\u91cf\u7684\u8fd0\u52a8\u5f15\u81f4\u3002<\/li>\n<\/ul>\n<p><strong>\u6162\u6027\u53d7\u4f24\u548c\u6025\u6027\u53d7\u4f24\u6709\u4ec0\u9ebd\u4e0d\u540c\uff1a<\/strong><br \/>\n<strong>\u00a0<\/strong><br \/>\n\u6025\u6027\u53d7\u4f24\u901a\u5e38\u662f\u53d1\u751f\u5728\u4f53\u80b2\u8fd0\u52a8\u8fdb\u884c\u4e2d\u3002\u4ed6\u4eec\u6765\u7684\u975e\u5e38\u7a81\u7136\u540c\u65f6\u4f1a\u5e26\u6765\u5f88\u5927\u7684\u75db\u695a\uff0c\u5bfc\u81f4\u8eab\u4f53\u7684\u67d0\u4e9b\u90e8\u4f4d\u7a81\u7136\u4e0d\u80fd\u52a8\u6216\u4e0d\u80fd\u63d0\u4e3e\u91cd\u7269\u3002<\/p>\n<p>\u6162\u6027\u53d7\u4f24\u901a\u5e38\u7531\u4e00\u5b9a\u65f6\u671f\u5185\u5bf9\u8eab\u4f53\u67d0\u4e2a\u90e8\u4f4d\u8fc7\u5ea6\u7684\u4f7f\u7528\u5bfc\u81f4\u3002\u75c7\u72b6\u5305\u62ec\u5728\u8fd0\u52a8\u4e2d\u611f\u5230\u75db\u695a\u53ca\u5728\u4f11\u606f\u65f6\u5019\u611f\u5230\u9ebb\u6728\u3002<br \/>\n<strong>\u9632\u6b62\u8fd0\u52a8\u53d7\u4f24\u7684\u5c0f\u7a8d\u95e8\uff1a<\/strong><\/p>\n<ul>\n<li>\u786e\u4fdd\u6bcf\u6b21\u8fd0\u52a8\u65f6\u90fd\u7a7f\u6234\u597d\u6307\u5b9a\u7684\u5b89\u5168\u7528\u5177<\/li>\n<li>\u77ad\u89e3\u5982\u4f55\u6b63\u786e\u4f7f\u7528\u8fd0\u52a8\u5668\u5177<\/li>\n<li>\u77ad\u89e3\u5e76\u9075\u5b88\u8fd0\u52a8\u89c4\u5219<\/li>\n<li>\u8fd0\u52a8\u524d\u4e00\u5b9a\u8981\u505a\u70ed\u8eab\u8fd0\u52a8<\/li>\n<li>\u5728\u505a\u4f38\u5c55\u65f6\u4e0d\u8981\u52a8\u4f5c\u5e45\u5ea6\u592a\u5927<\/li>\n<li>\u8df3\u8d77\u843d\u5730\u65f6\u53cc\u819d\u8981\u5f2f\u66f2<\/li>\n<li>\u9010\u6e10\u7684\u589e\u5f3a\u953b\u70bc\u65f6\u95f4\u548c\u5f3a\u5ea6\u6765\u8fbe\u5230\u4f60\u7684\u953b\u70bc\u76ee\u7684<\/li>\n<li>\u9002\u53ef\u800c\u6b62\uff0c\u4e0d\u8981\u8fc7\u91cf\u8fd0\u52a8<\/li>\n<li>\u8fd0\u52a8\u5f8c\u505a\u4e00\u4e9b\u8f7b\u677e\u7684\u6d3b\u52a8\u4f7f\u808c\u8089\u677e\u5f1b\u4e0b\u6765<\/li>\n<li>\u6539\u53d8\u8fd0\u52a8\u65b9\u5f0f\u6765\u953b\u70bc\u4e0d\u540c\u7684\u808c\u8089\u7ec4\u7ec7<\/li>\n<li>\u8eab\u4f53\u5f88\u7d2f\u6216\u6709\u4e0d\u9002\u65f6\u5118\u91cf\u4e0d\u8981\u8fd0\u52a8<\/li>\n<li>\u5f53\u5728\u8857\u4e0a\u6d3b\u52a8\u65f6\uff0c\u4f8b\u5982\u6563\u6b65\uff0c\u8dd1\u6b65\uff0c\u9a91\u5355\u8f66\uff0c\u548c\u6e9c\u51b0\uff0c\u8981\u9075\u5b88\u9053\u8def\u89c4\u5219\uff0c\u5e76\u4e14\u5728\u5929\u9ed1\u7684\u65f6\u5019\uff0c\u5728\u8863\u7269\u4e0a\u914d\u5907\u53ef\u4ee5\u53d1\u4eae\u7684\u6807\u8a8c\u3002\u7528iPods\u7684\u65f6\u5019\u8981\u5c0f\u5fc3\uff0c\u56e0\u4e3a\u8fd9\u7c7b\u7528\u54c1\u4f1a\u5206\u6563\u4f60\u7684\u6ce8\u610f\u529b\uff0c\u5e76\u4f7f\u4f60\u542c\u4e0d\u5230\u5916\u754c\u53ef\u80fd\u53d1\u51fa\u7684\u8b66\u544a\u3002<br \/>\n<strong>\u4fdd\u6301\u8eab\u4f53\u6709\u5145\u8db3\u7684\u6c34\u5206\uff1a<\/strong><br \/>\n<strong>\u00a0<\/strong><br \/>\n\u8eab\u4f53\u5728\u8fd0\u52a8\u7684\u65f6\u5019\u4f1a\u4e0d\u505c\u7684\u51fa\u6c57\uff0c\u4f60\u5e94\u8be5\u559d\u9002\u91cf\u7684\u6db2\u4f53\u6765\u4fdd\u6301\u8eab\u4f53\u7684\u6c34\u5206\u3002\u5728\u7d27\u5f20\u7684\u8fd0\u52a8\u4e0b\uff0c\u6bcf\u4e2a\u949f\u5934\u901a\u5e38\u9700\u8981\u8865\u51451-1.5\u516c\u5347\u7684\u6c34\uff08\u5927\u7ea64-6\u676f\uff09\u3002\u4f60\u5e94\u8be5\u5728\u8fd0\u52a8\u524d\u5f8c\u53ca\u8fd0\u52a8\u4e2d\u4e0d\u65ad\u996e\u6c34\u3002\u7232\u4e86\u907f\u514d\u4e00\u6b21\u6027\u6444\u5165\u5927\u91cf\u7684\u6c34\u800c\u5bfc\u81f4\u80c3\u75db\uff0c\u5728\u8fd0\u52a8\u4e2d\u95f4\u6b47\u6027\u5c11\u91cf\u559d\u6c34\u4e5f\u662f\u6709\u597d\u5904\u7684\u3002\u907f\u514d\u4e00\u4e9b\u542b\u6709\u5496\u5561\u56e0\u548c\u78b3\u9178\u5316\u5408\u7269\u7684\u996e\u6599\uff0c\u56e0\u4e3a\u8fd9\u4e9b\u996e\u6599\u4f1a\u5438\u6536\u8eab\u4f53\u7684\u6c34\u5206\u3002<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u4e00\u4e9b\u5e38\u89c1\u7684\u8131\u6c34\u75c7\u72b6\u5305\u62ec:<\/strong><\/li>\n<li>\u53e3\u6e34<\/li>\n<li>\u65e0\u529b<\/li>\n<li>\u5934\u75db<\/li>\n<li>\u6df1\u8272\u7684\u5c3f\u6db2<\/li>\n<li>&nbsp;\n<p><strong>\u7597\u4f24<\/strong><\/p>\n<p>\u4e25\u91cd\u7684<strong>\u8fd0\u52a8\u53d7\u4f24<\/strong>\uff0c\u5e94\u8be5\u7acb\u5373\u5bfb\u6c42\u533b\u7597\u6551\u6cbb\u3002\u53ca\u65f6\u548c\u9002\u5f53\u7684\u6cbb\u7597\u80fd\u591f\u51cf\u5c11\u6076\u5316\u7684\u5371\u9669\u5e76\u52a0\u5feb\u590d\u539f\u3002\u5f53\u4f60\u6709\u4ee5\u4e0b\u7684\u75c7\u72b6\u65f6\uff0c\u4f60\u5e94\u8be5\u8054\u7e6b\u4f60\u7684\u533b\u751f\uff1a<\/li>\n<li>\u53d7\u4f24\u5bfc\u81f4\u4e25\u91cd\u7684\u9178\u75db\uff0c\u80bf\u75db\u53ca\u9ebb\u6728<\/li>\n<li>\u5173\u8282\u611f\u5230\u5f02\u5e38\u6216\u8005\u8131\u843d<\/li>\n<li>\u53d7\u4f24\u7684\u90e8\u4efd\u611f\u89c9\u63d0\u4e0d\u8d77\u4efb\u4f55\u91cd\u91cf<\/li>\n<li>\u65e7\u60a3\u611f\u5230\u75db\u695a\u6216\u80bf\u80c0<\/li>\n<li>&nbsp;\n<p>\u5bf9\u8f7b\u5fae\u7684\u80bf\u80c0\uff0c\u626d\u4f24\uff0c\u62c9\u4f24\uff0c\u4f60\u53ef\u4ee5\u5c1d\u8bd5\u5728\u5bb6\u7528\u7528\u4ee5\u4e0b\u8aac\u660e\u7684R.I.C.E.\u7684\u6b65\u9aa4\u6cbb\u7597\u3002\u4f46\u662f\u5982\u679c\u4f60\u7684\u75c7\u72b6\u57283\u65e5\u5185\u6ca1\u6709\u6539\u5584\uff0c\u4f60\u5e94\u8be5\u5bfb\u627e\u4e13\u4e1a\u7684\u533b\u5e08\u8bca\u6cbb\u3002<\/li>\n<li>Rest &#8211; \u4f11\u606f\uff0c\u8ba9\u53d7\u4f24\u7684\u90e8\u4f4d\u4f11\u606f\u6700\u5c1124-48\u5c0f\u65f6\u3002\u5728\u4f60\u5eb7\u590d\u7684\u65f6\u5019\uff0c\u5118\u91cf\u4e0d\u8981\u538b\u7d27\u53d7\u4f24\u7684\u5730\u65b9\u3002<\/li>\n<li>Ice\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 &#8211; \u51b0\u6577, \u6bcf\u65e5\u7528\u51b0\u6577\u53d7\u4f24\u7684\u5730\u65b920\u5206\u949f\u300220\u5206\u949f\u5f8c\u62ff\u6389\u51b0\u5757\u907f\u514d\u51bb\u4f24\u3002<\/li>\n<li>Compression \u2013 \u8feb\u538b\uff0c \u8f7b\u5ea6\u53ca\u5747\u5300\u7684\u538b\u529b\u80fd\u591f\u5e2e\u52a9\u6d88\u80bf\u3002\u4e00\u79cd\u5e38\u89c1\u7684\u65b9\u6cd5\u5c31\u662f\u7528\u7ef7\u5e26\u5305\u4f4f\u53d7\u4f24\u7684\u5730\u65b9\u3002\u8c18\u8be2\u4f60\u7684\u533b\u751f\u90a3\u79cd\u65b9\u6cd5\u5bf9\u4f60\u6700\u9002\u5b9c\u3002<\/li>\n<li>Elevation \u2013 \u63d0\u5347\uff0c \u5f53\u4f60\u5750\u4e0b\u6216\u8005\u8eba\u4e0b\u7684\u65f6\u5019\u57ab\u9ad8\u53d7\u4f24\u7684\u5730\u65b9\u80fd\u591f\u5e2e\u52a9\u6d88\u80bf\u3002<\/li>\n<li>\n<strong>\u5982\u6b32\u83b7\u53d6\u66f4\u591a\u5173\u65bc\u4f53\u80b2\u53d7\u4f24\u7684\u4fe1\u606f\u53ef\u4ee5\u8c18\u8be2\uff1a<\/strong><\/li>\n<li>Medline Plus http:\/\/www.nlm.nih.gov\/medlineplus\/sportssafety.htmlNational Institutes of Health<\/li>\n<li>National Institutes of Health http:\/\/www.niams.nih.gov\/Health_Info\/Sports_Injuries\/default.asp<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u5e74\u8f7b\u4eba\u5230\u6025\u8bca\u5ba4\u6c42\u8bca\uff0c\u9996\u8981\u7684\u539f\u56e0\u5e38\u4e0e\u8fd0\u52a8\u53d7\u4f24\u6709\u5173\u3002\u867d\u7136\u5927\u90e8\u4efd\u53d7\u4f24\u90fd\u662f\u8f7b\u5fae\u7684\uff0c\u4f46\u662f\u4f1a\u7ed9\u4f24\u8005\u5e26\u6765\u5f88\u591a\u4e0d\u4fbf\u3002\u5982\u679c\u6709\u9002\u5f53\u7684\u9884\u9632\uff0c\u5f88\u53ef\u80fd\u907f\u514d\u8fd9\u4e9b\u53d7\u4f24\u3002 \u5e38\u89c1\u7684\u8fd0\u52a8\u53d7\u4f24\u60c5\u51b5\uff1a \u649e\u4f24 &#8211; \u808c\u8089\u6bdb\u7ec6\u8840\u7ba1\u53d7\u5230\u635f\u4f24\uff0c\u8840\u6db2\u4f1a\u6e17\u900f\u5230\u5468\u56f4\u7684\u7ec4\u7ec7 \u626d\u4f24 &#8211; \u626d\u4f24\u5173\u8282\u6216\u8005\u9aa8\u9abc\u4e4b\u95f4\u7684\u97e7\u5e26\u3002\u626d\u4f24\u901a\u5e38\u53d1\u751f\u5728\u811a\u8e1d\uff0c\u819d\u76d6\u548c\u624b\u8155\u3002 \u52b3\u635f &#8211; \u626d\u4f24\u6216\u8005\u62c9\u4f24\u808c\u8089\u548c\u808c\u8171\uff08\u4e00\u79cd\u8fde\u63a5\u808c\u8089\u548c\u9aa8\u9abc\u7684\u7ec4\u7ec7\uff09 \u9aa8\u6298 &#8211; \u9aa8\u9abc\u7684\u65ad\u88c2\u6216\u7c89\u788e \u8131\u81fc &#8211; \u9aa8\u5173\u8282\u7684\u79fb\u4f4d\u3002\u901a\u5e38\u662f\u7a81\u7136\u7684\u885d\u51fb\u5bfc\u81f4 \u811a\u7b4b\u6495\u88c2 &#8211; \u811a\u8ddf\u7684\u7b4b\u662f\u4e00\u5757\u5f88\u5927\u7684\uff0c\u80fd\u628a\u811a\u8e1d\u8fde\u63a5\u8d77\u6765\u7684\u7ec4\u7ec7 \u8fc7\u5ea6\u8fd0\u52a8\u53d7\u4f24 &#8211; 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\u8f7b\u5ea6\u53ca\u5747\u5300\u7684\u538b\u529b\u80fd\u591f\u5e2e\u52a9\u6d88\u80bf\u3002\u4e00\u79cd\u5e38\u89c1\u7684\u65b9\u6cd5\u5c31\u662f\u7528\u7ef7\u5e26\u5305\u4f4f\u53d7\u4f24\u7684\u5730\u65b9\u3002\u8c18\u8be2\u4f60\u7684\u533b\u751f\u90a3\u79cd\u65b9\u6cd5\u5bf9\u4f60\u6700\u9002\u5b9c\u3002 Elevation \u2013 \u63d0\u5347\uff0c \u5f53\u4f60\u5750\u4e0b\u6216\u8005\u8eba\u4e0b\u7684\u65f6\u5019\u57ab\u9ad8\u53d7\u4f24\u7684\u5730\u65b9\u80fd\u591f\u5e2e\u52a9\u6d88\u80bf\u3002 \u5982\u6b32\u83b7\u53d6\u66f4\u591a\u5173\u65bc\u4f53\u80b2\u53d7\u4f24\u7684\u4fe1\u606f\u53ef\u4ee5\u8c18\u8be2\uff1a Medline Plus 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