{"id":5085,"date":"2015-03-26T20:49:32","date_gmt":"2015-03-26T20:49:32","guid":{"rendered":"https:\/\/www.teensincharge.org\/?page_id=5085"},"modified":"2015-03-26T20:49:32","modified_gmt":"2015-03-26T20:49:32","slug":"%e9%81%8b%e5%8b%95%e5%8f%97%e5%82%b7","status":"publish","type":"page","link":"https:\/\/www.teensincharge.org\/zh-hant\/%e5%81%a5%e5%ba%b7%e9%a1%8c%e7%9b%ae\/%e7%87%9f%e9%a4%8a%e8%88%87%e4%bf%9d%e5%81%a5\/%e9%81%8b%e5%8b%95%e5%8f%97%e5%82%b7\/","title":{"rendered":"\u904b\u52d5\u53d7\u50b7"},"content":{"rendered":"<p>\u5e74\u8f15\u4eba\u5230\u6025\u8a3a\u5ba4\u6c42\u8a3a\uff0c\u9996\u8981\u7684\u539f\u56e0\u5e38\u8207\u904b\u52d5\u53d7\u50b7\u6709\u95dc\u3002\u96d6\u7136\u5927\u90e8\u4efd\u53d7\u50b7\u90fd\u662f\u8f15\u5fae\u7684\uff0c\u4f46\u662f\u6703\u7d66\u50b7\u8005\u5e36\u4f86\u5f88\u591a\u4e0d\u4fbf\u3002\u5982\u679c\u6709\u9069\u7576\u7684\u9810\u9632\uff0c\u5f88\u53ef\u80fd\u907f\u514d\u9019\u4e9b\u53d7\u50b7\u3002<br \/>\n<strong>\u5e38\u898b\u7684\u904b\u52d5\u53d7\u50b7<\/strong><strong>\u60c5\u6cc1<\/strong><strong>\uff1a<\/strong><\/p>\n<ul>\n<li>\u649e\u50b7 &#8211; \u808c\u8089\u6bdb\u7d30\u8840\u7ba1\u53d7\u5230\u640d\u50b7\uff0c\u8840\u6db2\u6703\u6ef2\u900f\u5230\u5468\u570d\u7684\u7d44\u7e54<\/li>\n<li>\u626d\u50b7 &#8211; \u626d\u50b7\u95dc\u7bc0\u6216\u8005\u9aa8\u9abc\u4e4b\u9593\u7684\u97cc\u5e36\u3002\u626d\u50b7\u901a\u5e38\u767c\u751f\u5728\u8173\u8e1d\uff0c\u819d\u84cb\u548c\u624b\u8155\u3002<\/li>\n<li>\u52de\u640d &#8211; \u626d\u50b7\u6216\u8005\u62c9\u50b7\u808c\u8089\u548c\u808c\u8171\uff08\u4e00\u7a2e\u9023\u63a5\u808c\u8089\u548c\u9aa8\u9abc\u7684\u7d44\u7e54\uff09<\/li>\n<li>\u9aa8\u6298 &#8211; \u9aa8\u9abc\u7684\u65b7\u88c2\u6216\u7c89\u788e<\/li>\n<li>\u812b\u81fc &#8211; \u9aa8\u95dc\u7bc0\u7684\u79fb\u4f4d\u3002\u901a\u5e38\u662f\u7a81\u7136\u7684\u885d\u64ca\u5c0e\u81f4<\/li>\n<li>\u8173\u7b4b\u6495\u88c2 &#8211; \u8173\u8ddf\u7684\u7b4b\u662f\u4e00\u584a\u5f88\u5927\u7684\uff0c\u80fd\u628a\u8173\u8e1d\u9023\u63a5\u8d77\u4f86\u7684\u7d44\u7e54<\/li>\n<li>\u904e\u5ea6\u904b\u52d5\u53d7\u50b7 &#8211; \u6bd4\u5982\u50cf\u8cfd\u8dd1\u8005\u7684\u819d\u84cb\uff0c\u7db2\u7403\u904b\u52d5\u54e1\u7684\u624b\u8098\u9019\u985e\u578b\u7684\u53d7\u50b7\uff0c\u90fd\u662f\u7531\u904e\u91cf\u7684\u904b\u52d5\u5f15\u81f4\u3002<\/li>\n<\/ul>\n<p><strong>\u6162\u6027\u53d7\u50b7\u548c\u6025\u6027\u53d7\u50b7\u6709<\/strong><strong>\u4ec0<\/strong><strong>\u9ebd\u4e0d\u540c\uff1a<\/strong><\/p>\n<p>\u6025\u6027\u53d7\u50b7\u901a\u5e38\u662f\u767c\u751f\u5728\u9ad4\u80b2\u904b\u52d5\u9032\u884c\u4e2d\u3002\u4ed6\u5011\u4f86\u7684\u975e\u5e38\u7a81\u7136\u540c\u6642\u6703\u5e36\u4f86\u5f88\u5927\u7684\u75db\u695a\uff0c\u5c0e\u81f4\u8eab\u9ad4\u7684\u67d0\u4e9b\u90e8\u4f4d\u7a81\u7136\u4e0d\u80fd\u52d5\u6216\u4e0d\u80fd\u63d0\u8209\u91cd\u7269\u3002<br \/>\n\u6162\u6027\u53d7\u50b7\u901a\u5e38\u7531\u4e00\u5b9a\u6642\u671f\u5185\u5c0d\u8eab\u9ad4\u67d0\u500b\u90e8\u4f4d\u904e\u5ea6\u7684\u4f7f\u7528\u5c0e\u81f4\u3002\u75c7\u72c0\u5305\u62ec\u5728\u904b\u52d5\u4e2d\u611f\u5230\u75db\u695a\u53ca\u5728\u4f11\u606f\u6642\u5019\u611f\u5230\u9ebb\u6728\u3002<br \/>\n<strong>\u9632\u6b62\u904b\u52d5\u53d7\u50b7\u7684<\/strong><strong>\u5c0f\u7ac5\u9580<\/strong><strong>\uff1a<\/strong><\/p>\n<ul>\n<li>\u78ba\u4fdd\u6bcf\u6b21\u904b\u52d5\u6642\u90fd\u7a7f\u6234\u597d\u6307\u5b9a\u7684\u5b89\u5168\u7528\u5177<\/li>\n<li>\u77ad\u89e3\u5982\u4f55\u6b63\u78ba\u4f7f\u7528\u904b\u52d5\u5668\u5177<\/li>\n<li>\u77ad\u89e3\u5e76\u9075\u5b88\u904b\u52d5\u898f\u5247<\/li>\n<li>\u904b\u52d5\u524d\u4e00\u5b9a\u8981\u505a\u71b1\u8eab\u904b\u52d5<\/li>\n<li>\u5728\u505a\u4f38\u5c55\u6642\u4e0d\u8981\u52d5\u4f5c\u5e45\u5ea6\u592a\u5927<\/li>\n<li>\u8df3\u8d77\u843d\u5730\u6642\u96d9\u819d\u8981\u5f4e\u66f2<\/li>\n<li>\u9010\u6f38\u7684\u589e\u5f37\u935b\u7149\u6642\u9593\u548c\u5f37\u5ea6\u4f86\u9054\u5230\u4f60\u7684\u935b\u7149\u76ee\u7684<\/li>\n<li>\u9069\u53ef\u800c\u6b62\uff0c\u4e0d\u8981\u904e\u91cf\u904b\u52d5<\/li>\n<li>\u904b\u52d5\u5f8c\u505a\u4e00\u4e9b\u8f15\u9b06\u7684\u6d3b\u52d5\u4f7f\u808c\u8089\u9b06\u5f1b\u4e0b\u4f86<\/li>\n<li>\u6539\u8b8a\u904b\u52d5\u65b9\u5f0f\u4f86\u935b\u7149\u4e0d\u540c\u7684\u808c\u8089\u7d44\u7e54<\/li>\n<li>\u8eab\u9ad4\u5f88\u7d2f\u6216\u6709\u4e0d\u9069\u6642\u5118\u91cf\u4e0d\u8981\u904b\u52d5<\/li>\n<li>\u7576\u5728\u8857\u4e0a\u6d3b\u52d5\u6642\uff0c\u4f8b\u5982\u6563\u6b65\uff0c\u8dd1\u6b65\uff0c\u9a0e\u55ae\u8eca\uff0c\u548c\u6e9c\u51b0\uff0c\u8981\u9075\u5b88\u9053\u8def\u898f\u5247\uff0c\u4e26\u4e14\u5728\u5929\u9ed1\u7684\u6642\u5019\uff0c\u5728\u8863\u7269\u4e0a\u914d\u5099\u53ef\u4ee5\u767c\u4eae\u7684\u6a19\u8a8c\u3002\u7528iPods\u7684\u6642\u5019\u8981\u5c0f\u5fc3\uff0c\u56e0\u70ba\u9019\u985e\u7528\u54c1\u6703\u5206\u6563\u4f60\u7684\u6ce8\u610f\u529b\uff0c\u4e26\u4f7f\u4f60\u807d\u4e0d\u5230\u5916\u754c\u53ef\u80fd\u767c\u51fa\u7684\u8b66\u544a\u3002<br \/>\n<strong>\u4fdd\u6301\u8eab\u9ad4\u6709\u5145\u8db3\u7684\u6c34\u5206\uff1a<\/strong><\/p>\n<p>\u8eab\u9ad4\u5728\u904b\u52d5\u7684\u6642\u5019\u6703\u4e0d\u505c\u7684\u51fa\u6c57\uff0c\u4f60\u61c9\u8a72\u559d\u9069\u91cf\u7684\u6db2\u9ad4\u4f86\u4fdd\u6301\u8eab\u9ad4\u7684\u6c34\u5206\u3002\u5728\u7dca\u5f35\u7684\u904b\u52d5\u4e0b\uff0c\u6bcf\u500b\u9418\u982d\u901a\u5e38\u9700\u8981\u88dc\u51451-1.5\u516c\u5347\u7684\u6c34\uff08\u5927\u7d044-6\u676f\uff09\u3002\u4f60\u61c9\u8a72\u5728\u904b\u52d5\u524d\u5f8c\u53ca\u904b\u52d5\u4e2d\u4e0d\u65b7\u98f2\u6c34\u3002\u7232\u4e86\u907f\u514d\u4e00\u6b21\u6027\u651d\u5165\u5927\u91cf\u7684\u6c34\u800c\u5c0e\u81f4\u80c3\u75db\uff0c\u5728\u904b\u52d5\u4e2d\u9593\u6b47\u6027\u5c11\u91cf\u559d\u6c34\u4e5f\u662f\u6709\u597d\u8655\u7684\u3002\u907f\u514d\u4e00\u4e9b\u542b\u6709\u5496\u5561\u56e0\u548c\u78b3\u9178\u5316\u5408\u7269\u7684\u98f2\u6599\uff0c\u56e0\u70ba\u9019\u4e9b\u98f2\u6599\u6703\u5438\u6536\u8eab\u9ad4\u7684\u6c34\u5206\u3002<br \/>\n<strong>\u4e00\u4e9b\u5e38\u898b\u7684\u812b\u6c34\u75c7\u72c0\u5305\u62ec<\/strong><strong>:<\/strong><\/li>\n<li>\u53e3\u6e34<\/li>\n<li>\u7121\u529b<\/li>\n<li>\u982d\u75db<\/li>\n<li>\u6df1\u8272\u7684\u5c3f\u6db2<\/li>\n<li>\n<strong>\u7642\u50b7<\/strong><\/p>\n<p>\u56b4\u91cd\u7684<strong>\u904b\u52d5\u53d7\u50b7<\/strong>\uff0c\u61c9\u8a72\u7acb\u5373\u5c0b\u6c42\u91ab\u7642\u6551\u6cbb\u3002\u53ca\u6642\u548c\u9069\u7576\u7684\u6cbb\u7642\u80fd\u5920\u6e1b\u5c11\u60e1\u5316\u7684\u5371\u96aa\u4e26\u52a0\u5feb\u5fa9\u539f\u3002\u7576\u4f60\u6709\u4ee5\u4e0b\u7684\u75c7\u72c0\u6642\uff0c\u4f60\u61c9\u8a72\u806f\u7e6b\u4f60\u7684\u91ab\u751f\uff1a<\/li>\n<li>\u53d7\u50b7\u5c0e\u81f4\u56b4\u91cd\u7684\u9178\u75db\uff0c\u816b\u75db\u53ca\u9ebb\u6728<\/li>\n<li>\u95dc\u7bc0\u611f\u5230\u7570\u5e38\u6216\u8005\u812b\u843d<\/li>\n<li>\u53d7\u50b7\u7684\u90e8\u4efd\u611f\u89ba\u63d0\u4e0d\u8d77\u4efb\u4f55\u91cd\u91cf<\/li>\n<li>\u820a\u60a3\u611f\u5230\u75db\u695a\u6216\u816b\u8139<\/li>\n<li>\u5c0d\u8f15\u5fae\u7684\u816b\u8139\uff0c\u626d\u50b7\uff0c\u62c9\u50b7\uff0c\u4f60\u53ef\u4ee5\u5617\u8a66\u5728\u5bb6\u7528\u7528\u4ee5\u4e0b\u8aac\u660e\u7684<strong>R.I.C.E.<\/strong>\u7684\u6b65\u9a5f\u6cbb\u7642\u3002\u4f46\u662f\u5982\u679c\u4f60\u7684\u75c7\u72c0\u57283\u65e5\u5167\u6c92\u6709\u6539\u5584\uff0c\u4f60\u61c9\u8a72\u5c0b\u627e\u5c08\u696d\u7684\u91ab\u5e2b\u8a3a\u6cbb\u3002<\/li>\n<li>Rest &#8211; \u4f11\u606f\uff0c\u8b93\u53d7\u50b7\u7684\u90e8\u4f4d\u4f11\u606f\u6700\u5c1124-48\u5c0f\u6642\u3002\u5728\u4f60\u5eb7\u5fa9\u7684\u6642\u5019\uff0c\u5118\u91cf\u4e0d<\/li>\n<li>\u8981\u58d3\u7dca\u53d7\u50b7\u7684\u5730\u65b9\u3002<\/li>\n<li>Ice &#8211; \u51b0\u6577, \u6bcf\u65e5\u7528\u51b0\u6577\u53d7\u50b7\u7684\u5730\u65b920\u5206\u9418\u300220\u5206\u9418\u5f8c\u62ff\u6389\u51b0\u584a\u907f\u514d\u51cd\u50b7\u3002<\/li>\n<li>Compression \u2013 \u8feb\u58d3\uff0c \u8f15\u5ea6\u53ca\u5747\u52fb\u7684\u58d3\u529b\u80fd\u5920\u5e6b\u52a9\u6d88\u816b\u3002\u4e00\u7a2e\u5e38\u898b\u7684\u65b9\u6cd5\u5c31\u662f\u7528\u7e43\u5e36\u5305\u4f4f\u53d7\u50b7\u7684\u5730\u65b9\u3002\u8aee\u8a62\u4f60\u7684\u91ab\u751f\u90a3\u7a2e\u65b9\u6cd5\u5c0d\u4f60\u6700\u9069\u5b9c\u3002<\/li>\n<li>Elevation \u2013 \u63d0\u5347\uff0c \u7576\u4f60\u5750\u4e0b\u6216\u8005\u8eba\u4e0b\u7684\u6642\u5019\u588a\u9ad8\u53d7\u50b7\u7684\u5730\u65b9\u80fd\u5920\u5e6b\u52a9\u6d88\u816b\u3002<\/li>\n<li>\n\u5982\u6b32\u7372\u53d6\u66f4\u591a\u95dc\u65bc\u9ad4\u80b2\u53d7\u50b7\u7684\u4fe1\u606f\u53ef\u4ee5\u8aee\u8a62\uff1a<\/li>\n<li>Medline Plus <a href=\"http:\/\/www.nlm.nih.gov\/medlineplus\/sportssafety.html\">http:\/\/www.nlm.nih.gov\/medlineplus\/sportssafety.html<\/a>National Institutes of Health<\/li>\n<li>National Institutes of Health <a href=\"http:\/\/www.niams.nih.gov\/Health_Info\/Sports_Injuries\/default.asp\">http:\/\/www.niams.nih.gov\/Health_Info\/Sports_Injuries\/default.asp<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u5e74\u8f15\u4eba\u5230\u6025\u8a3a\u5ba4\u6c42\u8a3a\uff0c\u9996\u8981\u7684\u539f\u56e0\u5e38\u8207\u904b\u52d5\u53d7\u50b7\u6709\u95dc\u3002\u96d6\u7136\u5927\u90e8\u4efd\u53d7\u50b7\u90fd\u662f\u8f15\u5fae\u7684\uff0c\u4f46\u662f\u6703\u7d66\u50b7\u8005\u5e36\u4f86\u5f88\u591a\u4e0d\u4fbf\u3002\u5982\u679c\u6709\u9069\u7576\u7684\u9810\u9632\uff0c\u5f88\u53ef\u80fd\u907f\u514d\u9019\u4e9b\u53d7\u50b7\u3002 \u5e38\u898b\u7684\u904b\u52d5\u53d7\u50b7\u60c5\u6cc1\uff1a \u649e\u50b7 &#8211; \u808c\u8089\u6bdb\u7d30\u8840\u7ba1\u53d7\u5230\u640d\u50b7\uff0c\u8840\u6db2\u6703\u6ef2\u900f\u5230\u5468\u570d\u7684\u7d44\u7e54 \u626d\u50b7 &#8211; 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\u8f15\u5ea6\u53ca\u5747\u52fb\u7684\u58d3\u529b\u80fd\u5920\u5e6b\u52a9\u6d88\u816b\u3002\u4e00\u7a2e\u5e38\u898b\u7684\u65b9\u6cd5\u5c31\u662f\u7528\u7e43\u5e36\u5305\u4f4f\u53d7\u50b7\u7684\u5730\u65b9\u3002\u8aee\u8a62\u4f60\u7684\u91ab\u751f\u90a3\u7a2e\u65b9\u6cd5\u5c0d\u4f60\u6700\u9069\u5b9c\u3002 Elevation \u2013 \u63d0\u5347\uff0c \u7576\u4f60\u5750\u4e0b\u6216\u8005\u8eba\u4e0b\u7684\u6642\u5019\u588a\u9ad8\u53d7\u50b7\u7684\u5730\u65b9\u80fd\u5920\u5e6b\u52a9\u6d88\u816b\u3002 \u5982\u6b32\u7372\u53d6\u66f4\u591a\u95dc\u65bc\u9ad4\u80b2\u53d7\u50b7\u7684\u4fe1\u606f\u53ef\u4ee5\u8aee\u8a62\uff1a Medline Plus http:\/\/www.nlm.nih.gov\/medlin 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