受傷後就只能休息？做運動反而會好更快！                    作者/C4

只要是人都會有碰上受傷的時候，不管是日常中的走路不小心腳扭傷，或是運動時的碰撞、拉傷，這些只要一不注意都有可能會發生，然而我們從小就聽家中長輩教育「受傷了就好好休息不要亂動」，只不過受傷了真的就只能乖乖待在家中休養嗎？

受傷休息並非完全不動！

關於受傷休息的部分，應該分成「受傷成因」、「休息方式」來討論，受傷成因常見的有外力、非運動傷害造成（如車禍、跌倒），另一種則是身體使用慣性所造成（如身體代償所造成的拉傷、扭傷等），但無論是哪一種傷害，因為在剛受傷身體處於急性發炎期，確實是需要適度的休息，只不過這裡的休息是指「讓局部受傷的部位休息」，並非整體休息。

過度休息受傷反而好的慢 舉例來說，當一個籃球員不小心手指折到吃蘿蔔了，而這裡的休息就是減少受傷那隻手的活動，要他完全停止訓練這相當不合理。另外當肌肉受傷時，若僅靠休養來當作恢復的手段，此時疤痕、結締組織也會越糾結，反而更難讓受傷部位恢復，更有可能提升復發的風險，因此最好的方式就是找一個適合自己的方法來維持運動習慣！

我該怎麼安排我的運動計畫？

如果受傷程度不嚴重，可依照傷上半身做下半身、傷下半身做上半身，或是練練核心、改有氧運動等都是不錯的選擇，但切記依照自己的自身狀態去調整強度。

若想針對局部受傷幫助恢復，建議依照下列步驟來安排自己的運動計畫：

1. 降低/減輕疼痛 若傷處有明顯的紅腫、腫脹，建議以冰敷、電療、紅外線、止痛藥等將疼痛控制在可以接受的範圍內，依照程度的不同可抓時間約在24-72小時。

2.小範圍移動 此時受傷的組織會來到生長癒合的階段，在此階段透過護具的支撐及小範圍的移動，加強軟組織及提升關節活動度；以腳踝扭傷為例，此時並不適合做跑動及跳躍的動作，但可以透過如腳踝彎曲、伸直、內旋、外轉等小範圍關節活動訓練。

3.提高承受度 與步驟二類似，只是在程度上會以漸進式加重或更大活動範圍移動（如手腕受傷可進行簡單負重後的範圍移動），此步驟希望藉由一定程度的刺激，讓原本受傷部位提升原有的強韌度，避免反覆受傷。

https://tw.sports.yahoo.com/news/受傷-休息-做運動-好更快-030030693.html

Peter, Paul and Mary - Puff, the Magic Dragon (25th Anniversary Concert)

Puff, the magic dragon lived by the sea

And frolicked in the autumn mist in a land called Honah Lee,

Little Jackie paper loved that rascal puff,

And brought him strings and sealing wax and other fancy stuff. oh

Puff, the magic dragon lived by the sea

And frolicked in the autumn mist in a land called Honah Lee,

Puff, the magic dragon lived by the sea

And frolicked in the autumn mist in a land called Honah Lee.

Together they would travel on a boat with billowed sail

Jackie kept a lookout perched on puffs gigantic tail,

Noble kings and princes would bow whenever they came,

Pirate ships would lower their flag when puff roared out his name. oh!

Puff, the magic dragon lived by the sea

And frolicked in the autumn mist in a land called Honah Lee,

Puff, the magic dragon lived by the sea

And frolicked in the autumn mist in a land called Honah Lee.

A dragon lives forever but not so little boys

Painted wings and giant rings make way for other toys.

One grey night it happened, Jackie paper came no more

And puff that mighty dragon, he ceased his fearless roar.

His head was bent in sorrow, green scales fell like rain,

Puff no longer went to play along the cherry lane.

Without his life-long friend, puff could not be brave,

So puff that mighty dragon sadly slipped into his cave. oh!

Puff, the magic dragon lived by the sea

And frolicked in the autumn mist in a land called Honah Lee,

Puff, the magic dragon lived by the sea

And frolicked in the autumn mist in a land called Honah Lee.

https://www.youtube.com/watch?v=Vg2RcXC8KSk