Soft tissue injuries (sprains and strains)

YouTube video - "PEACE & LOVE: New acronym for the treatment of traumatic injuries"
from La Clinique Du Coureur

When we engage in physical exercises, sometimes we sustain soft tissue injuries.  We have been taught in the past to use the R.I.C.E. approach as a first aid treatment for minor soft tissue injuries.  RICE stands for Rest, Ice, Compression and Elevation.  

The mnemonic was introduced by Dr. Gabe Mirkin in 1978. He withdrew his support of this regimen in 2014 after learning of the role of inflammation in the healing process. The implementation of RICE for soft tissue injuries as described by Dr. Mirkin is no longer recommended, as there is not enough research on the efficacy of RICE in the promotion of healing.[1]

What are the current recommendations?

The following general guide from Safer Care Victoria provides a guideline for the initial treatment of minor soft tissue injuries.

Soft tissue injuries (sprains and strains)

The guideline above recommends an updated RICE and no HARM approach for the first 48 to 72 hours following the injury.  HARM stands for Heat, Alcohol, Running/activity, and Massage.

Some health practitioners recommend a PEACE and LOVE approach.  The YouTube video above explains briefly the PEACE and LOVE approach. 

For more information, please refer to the following web page: 

https://www.physio-pedia.com/Peace_and_Love_Principle.

Moderate and severe injuries

Some scientists proposed that for minor soft tissue injuries, the No Harm and Peace approach may be appropriate in the acute phase.  However for moderate and severe injuries, a CARE approach should be adopted.  For further information, please see reference [4] and [6] below.

Additional information

The references below provide additional information on minor soft tissue injuries and proposed treatments.

Reference:

1. Wikipedia - RICE (medicine) 
2. Wikipedia - Soft tissue injury
3. YouTube video - "Physiotherapy Treatment for Soft Tissue Injury - Your Comprehensive Guide" from Ask Giri - The Physio Show
4. Minor Soft Tissue Injuries may need PEACE in the Acute Phase, but Moderate and Severe Injuries Require CARE - Konstantinos Fousekis and Elias Tsepis, Therapeutic Exercise and Sports Rehabilitation Lab, Physical Therapy Department, University of Patras, Greece.
5. Soft-tissue injuries simply need PEACE and LOVE by Blaise Dubois,The Running Clinic, Lac Beauport, Quebec, Canada, and Jean-Francois Esculier, Department of Physical Therapy, University of British Columbia, Vancouver, British Columbia, Canada.
6. Is Ice Or Heat Better For Achilles Tendonitis? by Treat My Achilles on YoutTube.

Disclaimer: The above information is for general education purposes only. Please consult with your doctor or other health professional to make sure this information is right for you.

Silk Reeling Gong 纏絲功

 

Silk reeling gong is an important practice in Chen style Tai Chi.  I believe practising the silk reeling gong can enhance Qi and improve understanding and coordination of the basic techniques in Chen style Taijiquan.

陳小旺 Chen Xiaowang - 纏絲功 Chen-Style Taijiquan Silk Reeling

太極基础纏絲功簡易口訣： 一個中心兩個角 ，上下分別三個圈 Simple formula: 1 center 2 corner 3 circles up and down separately - from AWCC Tai Chi

陳正雷老師　纏絲勁訓練

The above videos give some basic understanding of silk reeling gong.

Chen 32 - 1st Routine by Master Peter Wu

 

You can find the video of Master Peter Wu performing the Chen 32 - 1st Routine on YouTube below:
https://youtu.be/UkgKNfIDjaI?si=UHGUfvNJrgwQEQQw

Please find the form list for the Chen 32 - 1st routine by Master Peter Wu here. 

Ba Duan Jin - English videos and notes

 

Techniques Demonstration of Ba Duan Jin - from Chinese Health Qigong Association

Ba Duan Jin videos in English

Please find below the playlist of Ba Duan Jin videos on YouTube form the Chinese Health Qigong Association.

Ba Duan Jin videos in English

Ba Duan Jin notes

Ba Duan Jin handout notes in English

Introduction to TCM Meridian System

TCM Meridian diagram

Chen First Duan - Two People Form practice

 YouTube videos of the Chen 1st duan two people form 

Please find below the videos of the two people form below.  The two videos are the same but published by different people.

Chen 1st Duan 2 People Form demonstration - by China Wushu

Chen duan wei 1 duilian form - by Irish Wushu Association

Form names for the two people form

The table below shows form names for the 1st duan two people form.

Chen 1st Duan - 2 ppl form
Num	Person A	Person B
	Salute	Salute
	Half step back	Turn
1	Jin Gang starting form	Jin Gang starting form + move hands forward
2	White snake spits out message
		Diagonal step palm strike
3	Right two rotation (right punch)
		Cross step
4		Wipe eyebrow rotation (palm strike)
	Golden hen stands on one leg
5	Cover up rotational punch	Back curling rotation
6	Pound with pestle closing form	Pound with pestle closing form
	Salute	Salute

28 Combined Taijifan - Section 1

 

新編28式綜合太極扇 New style 28 Form Tai Chi Fan tutorial

from 功夫亭 on YouTube

Video

The video for the 28 Combined Taijifan form can be watched on YouTube above.

Form list and notes

The form list and position diagrams for the whole form can be found below:

28 Form Combined Taijijfan - form list and position diagrams

Details instructions for Section 1 can be found below:

28 Form Combined Taijifan - detail instructions

 

Chen style duanwei 3rd duan notes and videos

陈式太极拳三段《中国武术段位制教程 陈式太极拳》

Please find the playlist of the Chen style duanwei 3rd duan videos on Youtube above.

The form list for Chen style duanwei 3rd duan can be found below:

https://drive.google.com/file/d/1QsYt_GOzfXYEbBzj1zo-FO8HXSm3mpUu/view?usp=sharing