去太浩湖爬山滑倒, 扭傷左腳踝 (後來才發現左手腕也受傷疼痛), 網路上查詢處理方式, 多半出現西醫方式的 Rest, Ice, Compression, and Elevation (RICE), 但根據上面這個影片表示, 當初發明 R.I.C.E.的醫生, 後來又推翻他自己推崇的方式, 而將方法做更正, 但是大家的記性一下子轉不過來.
隔天我馬上去找簡中醫師 (Ray Chien) 求救，他才告訴我以中醫角度，會建議如果剛受傷，還沒經過筋膜調整，建議冷敷 (不冰敷)，只需要讓傷口冷靜，而不要讓筋膜過度繃緊，造成後續處理時的麻煩。
他說: 如果沒有骨折、骨裂等問題，會先將筋膜張力，連帶腳掌、足弓、跟踝之間關係平順，再將骨頭對位，肌肉連結狀態重新檢查，這樣應該馬上就能單腳受力，走路就會自然一點。 回家後會建議還是要走動，注意健康的腳先上樓，受傷的腳先下樓，行走過程儘量避免過度活動腳踝。腫漲的部份，如果不太在意疼痛，會建議熱敷，幫助消腫。 除非有骨折或骨裂，否則只會將骨對位，而不需要穿戴固定腳踝的東西 (Tapping or wear brace)， 因為希望腳的運作可以接近原本的方式，因為皮膜、骨跟骨關係都相對對位，消腫的速度其實很快，所以不太需要讓患者抬高腳。
他用調整筋膜的方式，把我從頭到尾檢查一遍。他說，你會受傷的地方，通常是本來就有問題，或是比較弱的地方，但不會只有那地方有問題，所以要追根究底。
所以滑倒扭傷還是老天的好意？要我趁機把沒注意的身體問題一併處理？
吃含膠原蛋白高的食物來降低發炎和增強關節健康
- 骨頭湯
- 有機的瘦肉或魚 – Eat at least 3-5 ounces per meal
- 綠葉蔬菜 – Kale, broccoli, spinach and other greens are high in antioxidants, vitamin K and many minerals, which are essential for healing.
- 含維他命C的蔬菜水果 – citrus fruit, bell peppers, strawberries and broccoli.
- 含鋅的食物 – beef, pumpkin seeds and spinach
- 含防氧化的食物 – berries, greens, sea vegetables, cocoa, green teas, fresh herbs and other superfoods.
需要避免的食物 – 含酒精的飲料, 高鹽, 高糖, 精緻穀類, 氫化油, 炸物, 咖啡因.
補充營養品來修復組織 – 以下七種健康食品可以幫助修復扭傷的腳踝,
- Bromelain (500 mg 3x daily). Bromelain is an enzyme found in pineapple, helps with healing and has an anti-inflammatory effect.
- Collagen (take as directed depending on specific product dosage). Tendons and ligaments are made of collagen, so this can help with healing.
- Omega-3 fats (4g daily). EPA and DHA found in fish oil are necessary for wound healing and reduce inflammation caused by an acute injury.
- Green superfood powder (follow package instructions). Look for a powder that contains nutrient-rich sea vegetables and essential minerals that support rebuilding of ligaments and tissues.
- MSM (1000 mg 3x daily). MSM has an anti-inflammatory effect and is a source of sulfur, necessary for tendon health.
使用精油來消腫和止痛
To reduce inflammation and increase circulation to the painful ankle you can apply cypress essential oil. To reduce bruising and decrease inflammation also try applying frankincense oil and peppermint oil. Mix 2 drops of each oil together with 1/2 tsp of coconut oil. Apply to the sprained area 3-5x daily. Then put a warm compress over the area for 2 minutes. You may also use this homemade muscle rub on the area after the first 24 hours when pain is likely to be at its worst.
