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近年來，許多的研究報告指出，不僅學生在運動中所發生的意外事件是校園事故最大的隱憂，就連一般民眾在平日運動及日常活動中，也隨時潛藏著發生運動傷害的危機。

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linear_angle=”180″ background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” render_logics=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”true” border_position=”all” first=”false”][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” 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boxed_radius=”” class=”” id=”” color=””]可[/fusion_dropcap] 是不能因此就因噎廢食，重要的是具備正確的運動觀念，並時時將預防運動傷害的原則牢記在心。當然，天有不測風雲，一旦發生了運動傷害，必須知道該如何正確地處理，如此才能將傷害降到最小，同時及早治癒。所以接下來要探討的，就是察覺運動傷害的各個層面。 如何察覺運動傷害 廣義來說，運動傷害概括所有因為運動所引起的一切損傷與障礙，例如打籃球時發生手指吃蘿蔔乾的情況，但以嚴格的觀點來看，與運動技巧有關的特殊傷害，才可稱為運動傷害，例如快速跑步時大腿後肌拉傷。 無論如何，具體的運動傷害定義指的是「突發性的暴力對身體組織所產生的破壞作用」，但累積多次機械性作用力所造成的「微傷」，以後也會產生症狀或功能障礙，因此運動傷害也可視為是「由一次或多次的內發性或外加性作用力，對身體組織所造成的破壞結果」。 由此定義來看，運動傷害可分「有因果關係的」與「無因果 關係的」兩種，前者是由於運動本身所造成的直接性傷害；後者雖然不是因運動而造成傷害，但會影響運動本身的進行。 因場地器材的不適或裝備的不足，會提高運動傷害的可能。錯估自已適合的運動，往往也很容易造成運動傷害。 以傷害發生的原因來看，運動傷害的種類還可分為「內科性運動傷害」及「外科性運動傷害」： 內科性運動傷害 如猝死、循環不全症、中暑、熱衰竭、熱痙攣、運動性貧血、高尿酸血症、低血糖、電解質異常等，這些運動傷害的發生率很小且症狀不明顯，或症狀須經過一段時間才會顯現出來，所以常被忽略，但是一旦發生，往往會造成致命或棘手的情形。 . 外科性運動傷害 如一般人所熟知的皮膚創傷、骨折、捻挫、肌肉拉傷、韌帶斷裂、網球肘、游泳肩等皆是，這類傷害大都是肉眼看得見，或是馬上可以感覺得出來的疼痛，所以較易受到人們的注意，一般所謂的運動傷害即屬於此類。外科性運動傷害又可以再分為「運動外傷」與「運動障害」兩大類： . １．運動外傷（急性運動傷害） 一次內發性或外來性暴力所造成的組織破壞。舉凡因明顯之撞擊、跌倒、不明物之打擊等直接外力所引起之骨折、捻挫、皮膚創傷等傷害即稱之為運動外傷。 在所有的運動傷害中，30％左右是急性傷害，這類傷害往往事出突然，所以也就比較容易引起注意。如果處理得當，急性運動傷害通常可以完全恢復。 急性運動傷害最常見的徵兆是紅、腫、熱、痛。最明顯的例子是激烈運動中，因碰撞或姿勢不正確所造成的拉傷或扭傷等。常見的急性運動傷害有從事球類運動時容易發生踝關節、膝關節及手指的韌帶扭傷，其次是俗稱的「網球腿」，也就是小腿後肌拉傷，或伸指肌腱斷裂。 . ２．運動障害（慢性運動傷害） 運動障害是累積多次微小傷害所產生的結果，受傷者往往無法肯定在何時何地發生，其臨床演變過程各人不同，但最後總會因症狀嚴重到影響其運動能力而被發現。舉凡不明原因，或由長期過度訓練（overtraining）、過度使用（overuse）及訓練方法之不當而引起器官失調之傷害即稱為運動障害。 慢性運動傷害又可稱為「過度使用症候群」，約70％的運動傷害都是屬於這種類型。這類運動傷害不僅會產生疼痛感覺，還可能造成身體某些機能的功能障礙。通常發生的過程較為隱性，不容易立即察覺，治療後也不易完全痊癒。 如長時間在電腦桌前打字或上網，便會逐漸演發成肌肉或肌腱受傷的問題。常見症狀如網球肘、棒球肩、腱炎或疲勞性骨折、或從事慢跑者容易發生踝後方的「跟腱炎」及膝前方的「髕股骨關節軟骨軟化症」、從事網球者好發肘外側疼痛的「網球肘」(Tennis Elbow)。這些慢性傷害常與受傷者本身的體格或體能缺陷有關，或是所使用的場地、運動鞋或器械不良而導致的。 要避免運動障害最重要的關鍵在於預防，運動前應事先評估本身是否具有某些體格或體能的瑕疵、慎選不易受傷的運動項目、注意運動環境（場地、氣候等）、 器材及鞋子是否合宜、採取漸進式的訓練、不可好高騖遠或過度逞強。一旦出現身體不適的症狀時，應及早就醫診治。 .

運動傷害的防護

由於運動保健意識的提升，如何防範運動傷害的問題似乎已漸漸地受到社會大眾的關切，這當然是很好的現象，但更重要的是要造就出一個「不易發生運動傷害的身體」以及學習「防範運動傷害發生的方法」，前者是消極性運動傷害防護法，而後者是積極性運動傷害防護法。 .

消極防護法

運動前 1、做好健康檢查，以確保身體安全。 2、充分的休息與睡眠，將體能保持在最佳狀況。 3、足夠的熱身及伸展運動。 4、萬全之心理準備及完整的個人護具與裝備。 5、注意天候的變化，不可在高溫炎熱的環境下運動；天冷時，務必進行適當的熱身運動。 6、注意運動設備、場地及器材的安全。 運動中 1、集中精神但不可過度緊張。 2、心情放鬆但不可過度散漫、大意。 3、嚴守比賽規則，服從判決。 4、動作不可過度誇張或太勉強。 5、不可負傷運動。 6、不可過度運動。 運動後 1、充分實施緩身整理運動。 2、適當地攝取營養與水分，保持充足的休息與睡眠時間。 3、不宜馬上進食或入浴。 .

積極防護法

即是造就一個不容易發生運動傷害之方法，種類有體力強化法、熱身運動法、伸展運動法、運動按摩術及運動貼紮等。 體力強化法 強化身體體力要素的方法，包括： 1、有肌力強化法——肌肉可因其收縮方式及關節角度變化的不同而表現出不同的力量。 2、爆發力強化法——肌肉在短時間內發揮出來的最大力量。 3、肌耐力強化法——肌肉在某一特定時間內，所能發揮出來的最大力量。 4、心肺功能強化法——指心臟、肺臟之呼吸循環之能力，體能中所謂心肺功能指的是全身性持久力。 熱身運動法 可以將「熱身運動」比喻為開車前的「熱車」。根據運動傷害的調查研究結果指出，因運動前未做熱身運動而發生運動傷害的案例，佔絕大多數，由此可見，運動前之熱身運動對預防運動傷害的發生是何等重要。熱身運動還包含生理及心理兩個層面的效益： . 生理效益 1、提高肌肉機能：熱身運動可增加肌肉血液流量，促進肌肉新陳代謝而提高肌肉機能，提高關節的靈活性及強化韌帶的適應性，可避免或減少肌肉及關節的運動傷害。 2、提昇中樞神經系統之興奮性及機能：熱身運動具改善中樞神經機能、提高其興奮性、縮短其反應時間的效益。透過熱身運動可使每一動作或運動圓滿、順暢地完成，進而避免運動傷害的發生。 3、提高呼吸循環機能：透過熱身運動來提高心肺呼吸循環機能，可以增強人體對運動條件的適應能力及運動效率，也能減少或避免運動傷害的發生，特別是內科性心肺疾病，如猝死等不幸事件。 . 心理效益 熱身運動是透過動作之模擬練習、心理之意像演練等，來提高運動意識、緩和心理緊張，進而減少或避免運動傷害的發生。熱身運動的做法可因運動項目、個人需求、鍛鍊程度、氣候條件的不同而有所變化。 本文摘自《運動傷害防治事典》葉文凌醫師 著。 圖片來源：photoAC [/fusion_text][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”left” size=”3″ font_size=”” animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”” margin_right_small=”” margin_bottom_small=”” margin_left_small=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” margin_top_mobile=”” margin_bottom_mobile=”” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”none” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””][/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”true” min_height=”” hover_type=”none” link=”” element_content=”” first=”false” spacing_left=”2%”][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]