| Ignored Injuries Can Become Chronic InjuriesBy Janet Frank Atkinson | 小傷不治成大患珍尼特 ? 富蘭克 ? 阿特金森 |
| As the hibernating bear inside of us wakes with the warm temperatures, many hit the running trails, walking paths and softball fields. However, a common problem that newly renewed exercise enthusiasts have is overtraining. This overuse, according to physical therapist Melinda Tarquinio, can lead to injury. | 當(dāng)我們體內(nèi)的冬眠熊隨溫暖的氣溫醒來(lái)時(shí)，很多人就開(kāi)始跑步了。但是很多鍛練新手常見(jiàn)的毛病是訓(xùn)練過(guò)度。據(jù)理療師梅林達(dá)·塔奎尼奧說(shuō)，這種過(guò)度可能導(dǎo)致?lián)p傷?！?/td> |
| Sometimes, it's the 20-to-40-year-old crowd getting sore shoulders from too much softball and not enough stretching, Tarquinio said. But injuries also happen outside the realm of physical training. “Some people just doing everyday activities such as cutting their grass,” she said. Tarquinio said many patients write off their injuries as simple soreness and keep playing or exercising, causing more damage. | 有時(shí)，20至40歲的人常常因壘球運(yùn)動(dòng)過(guò)度或伸展運(yùn)動(dòng)不足而導(dǎo)致兩肩酸痛。事實(shí)上，體育鍛練之外的一些活動(dòng)也會(huì)造成損傷。有些人就是因?yàn)橐恍┤粘；顒?dòng)而受傷，如割草。有些人把它當(dāng)做是小毛病，不屑一顧，繼續(xù)打球或運(yùn)動(dòng)，結(jié)果傷得更重?！?/td> |
| Ignored injuries can become chronic injuries, and “the inflammatory process keeps occurring over and over. If it's something where you strained a tendon, then it becomes tendonitis. It's going to weaken that muscle and take longer to heal,” Tarquinio said. Daniel Higgins, a physical therapist, said injuries can cause a domino effect of ailments when not treated. “When the body is not ready for all that kind of stress, it leads up to some kind of injury,” he said. “It's not one big injury. It's a tiny little injury that happens a hundred times and, then, the tissue becomes irritated or inflamed. … Now, you are at risk for injury in other structures because everything is not working together like it should.” | 損傷忽視就會(huì)變成慢性痛，炎癥不斷。如傷在某一處跟腱，它就會(huì)發(fā)展成肌腱炎，就會(huì)使肌肉無(wú)力，愈合時(shí)間延長(zhǎng)。 此外，損傷如果不加以治療，也會(huì)造成一種多米諾效應(yīng)。起先只是很小很小的傷，經(jīng)常發(fā)生。后來(lái)，所在組織就開(kāi)始發(fā)炎。這下，其他結(jié)構(gòu)就會(huì)有危險(xiǎn)了，因?yàn)橐磺卸甲兊貌荒敲磪f(xié)調(diào)了。 |
| One way to prevent these injuries is to stay active year-round. Any physical activity should be undertaken gradually and include cardiovascular, flexibility and strength exercises, Tarquinio said. Another key to preventing injuries is through stretching and increasing flexibility. Tarquinio recommends a five-to-ten-minute warm-up, such as walking or biking, followed by stretching the major muscle groups, which include the leg muscles, large back muscles, chest and shoulders. Hold each stretch at least 30 seconds, performing each stretch two or three times. After working out, stretch again. | 防止這種損傷的辦法之一是堅(jiān)持長(zhǎng)期鍛練。任何體力活動(dòng)都應(yīng)漸進(jìn)有序，應(yīng)使心血管、柔韌性和力量都得到鍛練。 另外還還要進(jìn)行伸展運(yùn)動(dòng)和增加柔性活動(dòng)。至少進(jìn)行5至10分鐘的熱身，如散步或騎車(chē)，然后再活動(dòng)活動(dòng)一些主要的肌肉群，如腿部肌肉，大背肌，胸部和兩肩等。每次伸展運(yùn)動(dòng)要有30秒鐘兩到三次。 |
| However, if you feel that you might have a sports-related injury, seek help from a physician. “If it's something that does not go away within five to seven days, I would seek a doctor's opinion,” Tarquinio said. If you do not feel that your injury is serious enough to warrant a trip to the doctor, Tarquinio recommends treating the injury – within the first 72 hours – using the “RICE” method: rest, ice, compression and elevation. | 不過(guò)，如果你覺(jué)得你可能出現(xiàn)運(yùn)動(dòng)損傷，你就應(yīng)該去看醫(yī)生。如果你覺(jué)得傷得不是很厲害，沒(méi)必要去看醫(yī)生，那就不妨試一試這套“RICE”治療法：休息、冰塊、壓敷和抬高?！?/td> |
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