补充阅读 first aid for sports injuries

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1、FirstAidforSportsInjuries"Breakaleg”meansgoodluckonlyinthetheater.Takecaretoavoidinjurywhenexercising.PreventionCommonsensecanpreventmanysportsinjuries.Sometypicalinjuriesandwaystopreventthemarelistedbelow.Thetopsixare:Kneeinjury-kneesareverypronetoinjury.·Don'tlookatyourknee

2、swhenyoustandormove.·Donotbendkneespast90。whenyoudohalfkneebends.·Donottwistyourknees.Keepyourfeetflatasmuchaspossibleduringstretches.·Usethesoftestsurfaceavailablewhenyouexercise.·Wearpropershoeswithsoft,flexiblesoles.·Whenyoujump,landwithkneesbent.Musclesoreness-asymptomofh

3、avingworkedouttoohardortoolong·Dowarm-upexercisessuchasthosethatstretchthemusclesbeforeyouractivity,notonlyforvigorousactivitiessuchasrunning,butevenforlessvigorousonessuchasgolf.·Don'toverdoit.·Invigorousactivities,gothroughacool-downperiod.Spendfiveminutesdoingtheactivityat

4、aslowerpace.Forexample,afterarun,walkorwalk/jogforfiveminutessoyourpulsecomesdowngradually.Blisters-frompoorfittingshoesorsocks·Wearshoesandsocksthatfitwell.Thewidestareaofyourfootshouldmatchthewidestareaoftheshoe.Youshouldalsobeabletowiggleyourtoeswiththeshoeoninbothasitting

5、andstandingposition.Theinnerseamsoftheshoeshouldnotrubagainstareasofyourfeet.·Wearpreventivetaping,ifnecessary.Sidestitch-asharppainfeltunderneaththeribcage·Don'teatordrinktwohoursbeforeyouexercise.·Doproperbreathingbyraisingabdominalmusclesasyoubreathein.·Don't"workthroughpa

6、in".Stopactivity,thenwalkslowly.Shinsplints-mildtosevereacheinfrontofthelowerleg·Strengthenmusclesinthisregion.·Keepcalveswellstretched.·Whenusinganindoortrack,don'talwaysruninthesamedirection.Achillestendonpain-causedbyastretch,tearorirritationtothetendonthatconnectsthecalfm

7、usclestothebackoftheheel·Dowarm-upstretchingexercisesbeforetheactivity.StretchtheAchillestendonareaandholdthatposition.Don'tbounce.·Wearproperfittingshoesthatprovideshockabsorptionandstability.·Avoidrunningshoeswithaheelcounterthatis"too"high.·Runonflatsurfacesinsteadofuphill

8、.RunninguphillaggravatesthestressputontheAchillestendon.Lesscommon,b