早安!!

下床第一步的椎心之痛

🦶足底筋膜炎是相當常見的疾患，許多患者反覆發作，痛好幾年的大有人在，尤其下床的第一步，簡直寸步難行，足底筋膜炎一直沒好，主要原因在於足底筋膜炎在目前的研究發現，並非是發炎的問題而是”退化的問題”，當足底筋膜長時間因為過度使用、不正常足部的生物力學，造成足底筋膜承受過大的壓力而勞損，進而產生了疼痛。

👆常見的原因:
@肌肉、筋膜、韌帶、軟組織退化的問題：筋膜發炎、阿基里斯腱太緊、肌肉萎縮、韌帶鬆弛、足跟脂肪墊萎縮，造成吸震力下降。
@足弓問題：與高弓足、扁平足。

👉治療方式:
儀器治療:超音波、雷射及電療
運動治療:足底及下肢的肌力訓練、按摩球治療
輔具:客製化的鞋墊
增生療法:PRP及高濃度葡萄糖超音波導引注射

更多的內容可以參考宏康的官方網站:
https://crclinic072.com/disease/content/22

░ 請先加入我們粉絲團➩ https://bit.ly/2JTTmbU
░ 歡迎加入我們LINE@ ➩ https://lin.ee/vFIavE0

即日起，每個星期二早上，我會在宜蘭市的開蘭安心診所看診，除了提供一般骨科傷病的檢查、治療、復健等等之外，比較特別的是，開蘭安心診所成立開蘭安心診所-來福力運動復健中心，可以經由我和專業教練一起針對個人狀況加以評估之後，再設計客製化的課程來開始訓練，實現「診斷-治療-復健-訓練」一條龍的目標。

🔴訓練法🔴

37訓練法
https://www.facebook.com/275349773318895/posts/901294094057790

維持生理表現的最低訓練量
https://www.facebook.com/275349773318895/posts/897590621094804

什麼是肌力訓練
https://www.facebook.com/275349773318895/posts/879865949533938

重量訓練要配合專項需求來安排週期和轉換
https://www.facebook.com/275349773318895/posts/870450377142162

功能性訓練不是能增加最大肌力的大重量訓練
https://www.facebook.com/275349773318895/posts/867055804148286

Easier Strength - 訓練心得
https://www.facebook.com/275349773318895/posts/843983666455500

動作控制的負荷專項性
https://www.facebook.com/275349773318895/posts/837374777116389

重量訓練不但可以訓練動作肌，更是訓練穩定肌最好的方法
https://www.facebook.com/275349773318895/posts/833697694150764

頂尖選手深蹲時膝關節內夾？
https://www.facebook.com/275349773318895/posts/832432607610606

肌力强有助於肌肥大
https://www.facebook.com/275349773318895/posts/809700773217123

戴口罩對訓練的影響
https://www.facebook.com/275349773318895/posts/754655588721642

肌力是所有身體素質的基礎
https://www.facebook.com/275349773318895/posts/738594943661040

Easier Strength - Dan John
https://www.facebook.com/275349773318895/posts/697365254450676

以增強式運動訓練離心肌力
https://www.facebook.com/275349773318895/posts/683101032543765

全蹲 vs. 半蹲
https://www.facebook.com/275349773318895/posts/668929267294275

深蹲時膝蓋能不能超過腳尖
https://www.facebook.com/275349773318895/posts/661001834753685

架上硬舉
https://www.facebook.com/275349773318895/posts/596121151241754

高組數的訓練效果較好?
https://www.facebook.com/275349773318895/posts/593701814817021

沒用的六角槓 - Mark Rippetoe 觀點
https://www.facebook.com/275349773318895/posts/581054159415120

冰上曲棍球員注重的身體素質
https://www.facebook.com/275349773318895/posts/526208954899641

老年人的阻力訓練原則 - NSCA
https://www.facebook.com/275349773318895/posts/506554803531723

變動阻力訓練
https://www.facebook.com/275349773318895/posts/496875601166310

輕重量高反覆的訓練量不是「訓練重量x反覆次數」
https://www.facebook.com/275349773318895/posts/472271106960093

功能性訓練與重量訓練
https://www.facebook.com/275349773318895/posts/468700960650441

沒時間訓練的肌力維持
https://www.facebook.com/275349773318895/posts/459590168228187

離心訓練
https://www.facebook.com/275349773318895/posts/454646855389185

爆發力訓練的肌肥大效果，不如大重量訓練
https://www.facebook.com/275349773318895/posts/449333879253816

Hatfield squat - 握把式深蹲
https://www.facebook.com/275349773318895/posts/440392010148003

McGill method Lv. I, II 研習心得
https://www.facebook.com/275349773318895/posts/439101103610427

漸進式超負荷只是「維持」相同的刺激強度
https://www.facebook.com/275349773318895/posts/432569894263548

Deload - 減量訓練
https://www.facebook.com/275349773318895/posts/426377538216117

美國海軍體能測驗將用棒式來取代仰臥起坐
https://www.facebook.com/275349773318895/posts/417394675781070

Rate of Force Development - 發力率
https://www.facebook.com/275349773318895/posts/414671386053399

爆發力/增強式訓練
https://www.facebook.com/275349773318895/posts/405311603656044

箱上蹲的優點
https://www.facebook.com/275349773318895/posts/398256901028181

要不要訓練到力竭?
https://www.facebook.com/275349773318895/posts/396941507826387

最常被濫用的四個名詞
https://www.facebook.com/275349773318895/posts/396244274562777

為什麼不要在運動前靜態伸展
https://www.facebook.com/275349773318895/posts/394778358042702

如果只可以選擇一種訓練，那一定是負重行走
https://www.facebook.com/275349773318895/posts/393073564879848

負重拉單槓 - 腰帶後負重
https://www.facebook.com/275349773318895/posts/391947801659091

蹲太低?
https://www.facebook.com/275349773318895/posts/387521735435031

訓練? 還是在耍猴戲?
https://www.facebook.com/275349773318895/posts/383462769174261

中斷訓練一段時間後，該如何選擇重新開始的重量?
https://www.facebook.com/275349773318895/posts/378086849711853

在長距離有氧運動後立即進行肌力訓練，會減少肌力訓練的效果
https://www.facebook.com/275349773318895/posts/377412573112614

要不要測1RM
https://www.facebook.com/275349773318895/posts/376355716551633

脊椎負重時最好能維持中立姿勢，應該訓練核心肌群等長收縮的肌耐力
https://www.facebook.com/275349773318895/posts/374051800115358

德國壯漢訓練法
https://www.facebook.com/275349773318895/posts/369193487267856

要有足夠的訓練刺激，就必須有足夠的組間休息時間
https://www.facebook.com/275349773318895/posts/368768527310352

為了增加TUT而刻意放慢訓練動作的速度，可能會讓肌肉更容易疲乏
https://www.facebook.com/275349773318895/posts/359625488224656

每天8-10小時的充足睡眠，可以恢復更快，運動表現更好
https://www.facebook.com/275349773318895/posts/351793529007852

小時候上體育課的不好回憶，會對成年時的運動行為產生負面影響
https://www.facebook.com/275349773318895/posts/348225836031288

訓練要獲得成效沒有捷徑，只有靠正確的方法加上長時間的累積
https://www.facebook.com/275349773318895/posts/347584052762133

組間休息時間
https://www.facebook.com/275349773318895/posts/346991986154673

如何持續終身訓練
https://www.facebook.com/275349773318895/posts/340733956780476

肌力好，耐力不會太差
https://www.facebook.com/275349773318895/posts/338567586997113

老生常談 - 不要再做仰臥起坐了
https://www.facebook.com/275349773318895/posts/333756114144927

組間休息時間 - 因人因時因狀況而異
https://www.facebook.com/275349773318895/posts/330961687757703

網路上很酷炫的訓練方式，可能會增加受傷的風險
https://www.facebook.com/275349773318895/posts/320930022094203

線性進步週期 - Linear Progression
https://www.facebook.com/275349773318895/posts/292502251603647

先講求姿勢正確，再講求重量
https://www.facebook.com/275349773318895/posts/285721142281758

盪壺 - Swing
https://www.facebook.com/275349773318895/posts/314149029438969

負重行走 - The Cook Drill
https://www.facebook.com/275349773318895/posts/284898175697388

我有在跑步，所以不用深蹲?
https://www.facebook.com/275349773318895/posts/299273314259874

要蹲多低? 大腿上緣和地面平行就好
https://www.facebook.com/275349773318895/posts/285103225676883

the Queen of Exercise - 硬舉
https://www.facebook.com/275349773318895/posts/301085870745285

the King of Exercise - 深蹲
https://www.facebook.com/275349773318895/posts/289193281934544

名詞定義 - Terminology
https://www.facebook.com/275349773318895/posts/285916408928898

初學者效應 - 一般適應症候群
https://www.facebook.com/275349773318895/posts/295848757935663

先練肌力? 還是先練體能?
https://www.facebook.com/275349773318895/posts/296511491202723

訓練相容性
https://www.facebook.com/275349773318895/posts/290946188425920

刺激 - 恢復 - 適應
https://www.facebook.com/275349773318895/posts/285940592259813

進階核心訓練 - 負重行走
https://www.facebook.com/275349773318895/posts/284605069060032

養肌三好
https://www.facebook.com/275349773318895/posts/284156362438236

核心訓練 - Dr. McGill big 3 exercise
https://www.facebook.com/275349773318895/posts/283845699135969

在健身房最浪費時間的三件事
https://www.facebook.com/275349773318895/posts/282710059249533

蹲 - 髖鉸鏈
https://www.facebook.com/275349773318895/posts/280995279421011

Hatfield squat - 握把式深蹲
https://www.facebook.com/275349773318895/posts/280673786119827

特殊槓
https://www.facebook.com/275349773318895/posts/280166499503889

足弓 - 足部核心
https://www.facebook.com/275349773318895/posts/278598462994026

相鄰關節理論 - Joint by Joint Approach
https://www.facebook.com/275349773318895/posts/278579519662587

深蹲時膝蓋到底能不能超過腳尖?
https://www.facebook.com/275349773318895/posts/278255746361631

最常被低估的訓練 - 硬舉 deadlift
https://www.facebook.com/275349773318895/posts/278232403030632

要變強壯很簡單，就是大重量訓練
https://www.facebook.com/275349773318895/posts/275355673318305

🔴運動生理🔴

在不同訓練時期，肌力增加的機制
https://www.facebook.com/275349773318895/posts/678179269702608

高訓練量和訓練到力竭，會讓type IIx轉換成type IIa
https://www.facebook.com/275349773318895/posts/613414009512468

Muscle memory - 肌肉記憶效應
https://www.facebook.com/275349773318895/posts/536809610506242

氫離子堆積可能才是造成疲勞原因
https://www.facebook.com/275349773318895/posts/515788305941706

骨骼適應 Mechanostat Theory
https://www.facebook.com/275349773318895/posts/486354532218417

身體組成的測量方式
https://www.facebook.com/275349773318895/posts/482155622638308

乳酸
https://www.facebook.com/275349773318895/posts/477607309759806

老化引起的肌少症，最主要是快縮肌的減少
https://www.facebook.com/275349773318895/posts/464076787779525

組織受傷的原因
https://www.facebook.com/275349773318895/posts/456306335223237

耐力運動與骨質健康
https://www.facebook.com/275349773318895/posts/390806755106529

肌肥大 ≠ 肌力增強
https://www.facebook.com/275349773318895/posts/389658285221376

肌力訓練能促進肌肉生長的機轉，以機械張力最為重要
https://www.facebook.com/275349773318895/posts/388381858682352

下半身肌群大小
https://www.facebook.com/275349773318895/posts/384635092390362

上半身肌群大小
https://www.facebook.com/275349773318895/posts/384631549057383

在長距離有氧運動後立即進行肌力訓練，會減少肌力訓練的效果
https://www.facebook.com/275349773318895/posts/377412573112614

訓練不相容
https://www.facebook.com/275349773318895/posts/308562213330984

訓練相容性
https://www.facebook.com/275349773318895/posts/290946188425920

Size Principle - 大小原則
https://www.facebook.com/275349773318895/posts/277464276440778

🔴老化與訓練🔴

重視中老年人的肌力訓練是世界潮流
https://www.facebook.com/275349773318895/posts/908965803290619

老人族群復健及運動處方 - ACSM 11th Ed.
https://www.facebook.com/275349773318895/posts/905040807016452

先有足夠的肌力，才能繼續從事耐力運動
https://www.facebook.com/275349773318895/posts/883512295835970

重量訓練還是耐力運動，只是優先順序的選擇
https://www.facebook.com/275349773318895/posts/855254151995118

老年人要減重，一定要做阻力訓練
https://www.facebook.com/275349773318895/posts/852673005586566

肌力就像錢 - 生理儲備你準備好了沒？
https://www.facebook.com/275349773318895/posts/850508295803037

肌力就像錢 - 投資的方法要正確
https://www.facebook.com/275349773318895/posts/766518740868660

儲存老後「好腳力」！只靠運動不夠，這樣練對「白肌」才能抵抗肌肉流失
https://www.facebook.com/275349773318895/posts/728456864674848

人工關節置換後與重量訓練
https://www.facebook.com/275349773318895/posts/693143774872824

低重量做到力竭，對於老年人並沒有額外的好處？
https://www.facebook.com/275349773318895/posts/687674868753048

退化不等於病痛
https://www.facebook.com/275349773318895/posts/638901833630352

運動與退化性關節炎
https://www.facebook.com/275349773318895/posts/628408104679725

診斷正確，處方錯誤，治療無效
https://www.facebook.com/275349773318895/posts/591645945022608

大重量支撐訓練
https://www.facebook.com/275349773318895/posts/589681511885718

老化極限運動員
https://www.facebook.com/275349773318895/posts/589005675286635

我爸媽的訓練紀錄
https://www.facebook.com/275349773318895/posts/583333102520559

老年人的阻力訓練原則 - NSCA
https://www.facebook.com/275349773318895/posts/506554803531723

年齡只不過是個數字
https://www.facebook.com/275349773318895/posts/484167922437078

老化引起的肌少症，最主要是快縮肌的減少
https://www.facebook.com/275349773318895/posts/464076787779525

我爸媽的訓練紀錄
https://www.facebook.com/275349773318895/posts/436320953888442

長期持續運動的中老年人，能維持住肌肉量和肌力，避免年老失能
https://www.facebook.com/275349773318895/posts/429145721272632

預防老化衰弱的唯二方法，就是運動和營養
https://www.facebook.com/275349773318895/posts/422672141919990

我爸媽開始肌力訓練的故事
https://www.facebook.com/275349773318895/posts/420018972185307

中老年人的訓練，應該以增加肌力和骨質為根本
https://www.facebook.com/275349773318895/posts/380662919454246

老年人溜狗請小心
https://www.facebook.com/275349773318895/posts/376867419833796

你想過怎樣的老年生活?
https://www.facebook.com/275349773318895/posts/354447045409167

能維持規律的運動，才是真正的養生
https://www.facebook.com/275349773318895/posts/353490082171530

肌力就像錢
https://www.facebook.com/275349773318895/posts/336844540502751

長期運動，可以減少老年人跌倒受傷的風險
https://www.facebook.com/275349773318895/posts/329622447891627

Turning 40, Planning for 100
https://www.facebook.com/275349773318895/posts/291405755046630

或許我們該恐懼得不是老化，而是訓練了依舊持續老化!
https://www.facebook.com/275349773318895/posts/296670634520142

年過40後要怎麼維持進步?
https://www.facebook.com/275349773318895/posts/283171339203405

🔴傷病與訓練🔴

「不活動」是新冠肺炎重症和死亡的危險因子
https://www.facebook.com/275349773318895/posts/916090079244858

肌力訓練是責任
https://www.facebook.com/275349773318895/posts/886036275583572

高強度肌力訓練對於減緩膝退化性關節炎的疼痛「無效」？
https://www.facebook.com/275349773318895/posts/862850491235484

阻力訓練與動脈硬化
https://www.facebook.com/275349773318895/posts/824133341773866

被妖魔化的重量訓練與Valsalva maneuver
https://www.facebook.com/275349773318895/posts/820534712133729

WHO guidelines on physical activity and sedentary behaviour 2020
https://www.facebook.com/275349773318895/posts/815648205955713

運動指引建議的運動量只是最低標準
https://www.facebook.com/275349773318895/posts/780556059464928

主動脈剝離與重量訓練
https://www.facebook.com/275349773318895/posts/757068611813673

脊椎側彎與重量訓練
https://www.facebook.com/275349773318895/posts/722520675268467

徒手治療究竟有沒有用？
https://www.facebook.com/275349773318895/posts/719605575559977

無效復健治療? 你該為自己的健康負責
https://www.facebook.com/275349773318895/posts/716050525915482

頸後肩推與肩峰夾擠
https://www.facebook.com/275349773318895/posts/702183273968874

人工關節置換後與重量訓練
https://www.facebook.com/275349773318895/posts/693143774872824

衝浪初學者的非外傷性脊髓損傷 - 真實案例
https://www.facebook.com/275349773318895/posts/692031798317355

游泳可以治療下背痛和脊椎側彎？
https://www.facebook.com/275349773318895/posts/689167291937139

小孩子重量訓練會長不高？
https://www.facebook.com/275349773318895/posts/687068632147005

用重量訓練擊退骨質疏鬆 - 男性版
https://www.facebook.com/275349773318895/posts/684317969088738

槓鈴運動是接續在復健之後最有效的訓練方法
https://www.facebook.com/275349773318895/posts/676762593177609

小孩子才做選擇，我全都要!!
https://www.facebook.com/275349773318895/posts/673307526856449

高血壓與阻力訓練
https://www.facebook.com/275349773318895/posts/657567211763814

運動與退化性關節炎
https://www.facebook.com/275349773318895/posts/628408104679725

All Life is Suffering
https://www.facebook.com/275349773318895/posts/606707836849752

有膝蓋疼痛的問題，可以選擇箱上蹲訓練
https://www.facebook.com/275349773318895/posts/602217497298786

有氧運動加上肌力訓練，減重的效果更佳
https://www.facebook.com/275349773318895/posts/594760434711159

代謝症候群和疼痛
https://www.facebook.com/275349773318895/posts/590400851813784

跑步可以減少各種疾病的死亡率
https://www.facebook.com/275349773318895/posts/579453406241862

安全俯身撿拾物品的方法
https://www.facebook.com/275349773318895/posts/570786413775228

無效復健治療?
https://www.facebook.com/275349773318895/posts/565437697643433

「用肩胛後收下壓來做姿勢提示，會造成胸廓出口症候群 (TOS)」??
https://www.facebook.com/275349773318895/posts/542728936580976

膝部退化性關節炎與負重訓練
https://www.facebook.com/275349773318895/posts/531607831026420

脊椎能不能彎曲?
https://www.facebook.com/275349773318895/posts/520753858778484

久坐增加椎間盤突出的風險
https://www.facebook.com/275349773318895/posts/452439728943231

組織受傷的原因
https://www.facebook.com/275349773318895/posts/456306335223237

McGill method Lv. I, II 研習心得
https://www.facebook.com/275349773318895/posts/439101103610427

疲勞性骨折
https://www.facebook.com/275349773318895/posts/409912499862621

Exercise Is Medicine
https://www.facebook.com/275349773318895/posts/404031403784064

久坐會增加死亡率及心血管疾病的風險
https://www.facebook.com/275349773318895/posts/399815810872290

椎間盤會「滑掉」(slip) ?
https://www.facebook.com/275349773318895/posts/394301378090400

下背痛
https://www.facebook.com/275349773318895/posts/393665788153959

重量訓練與疾病風險
https://www.facebook.com/275349773318895/posts/388928908627647

做瑜珈時脊椎過度的屈曲或伸展，可能會造成壓迫性骨折
https://www.facebook.com/275349773318895/posts/387813798739158

中老年人的訓練，應該以增加肌力和骨質為根本
https://www.facebook.com/275349773318895/posts/380662919454246

衝浪初學者的非外傷性脊髓損傷
https://www.facebook.com/275349773318895/posts/379557879564750

脊椎負重時最好能維持中立姿勢，應該訓練核心肌群等長收縮的肌耐力
https://www.facebook.com/275349773318895/posts/374051800115358

慢性疼痛的原因，常常是不當的使用加上不足的肌力
https://www.facebook.com/275349773318895/posts/372746056912599

基因型/表現型 - genotype/phenotype
https://www.facebook.com/275349773318895/posts/371657783688093

衰弱不是正常的老化現象
https://www.facebook.com/275349773318895/posts/371196413734230

Exercising when it hurts - 痛要怎麼動?
https://www.facebook.com/275349773318895/posts/370160350504503

規律的運動，可以減少各種疾病的死亡率
https://www.facebook.com/275349773318895/posts/369757873878084

肌力訓練比有氧訓練更能減少心血管疾病的危險因子
https://www.facebook.com/275349773318895/posts/367150957472109

運動有助於提升大腦的認知功能
https://www.facebook.com/275349773318895/posts/365136464340225

血管迷走神經性昏迷 - vasovagal syncope
https://www.facebook.com/275349773318895/posts/360202788166926

骨質疏鬆症造成脆弱性骨折後的失能，可能無法完全恢復
https://www.facebook.com/275349773318895/posts/359103434943528

阻力訓練可以明顯減少憂鬱症的症狀
https://www.facebook.com/275349773318895/posts/357956898391515

受傷後要如何盡早開始活動
https://www.facebook.com/275349773318895/posts/349392622581276

體重正常而過著靜態生活，則心血管疾病的風險和肥胖的人差不多
https://www.facebook.com/275349773318895/posts/343052643215274

冰敷 - 要? 不要?
https://www.facebook.com/275349773318895/posts/337628260424379

Physical Activity Guidelines 2018 - USDHHS
https://www.facebook.com/275349773318895/posts/332279087625963

沒有不能訓練，只有該怎麼訓練
https://www.facebook.com/275349773318895/posts/328069581380247

退化性關節炎的訓練方式
https://www.facebook.com/275349773318895/posts/324972961689909

骨質疏鬆治療藥物雙磷酸鹽類的副作用
https://www.facebook.com/275349773318895/posts/314563696064169

骨質疏鬆治療藥物
https://www.facebook.com/275349773318895/posts/312801532907052

止痛藥物
https://www.facebook.com/275349773318895/posts/291392278381311

肌少症 - sarcopenia
https://www.facebook.com/275349773318895/posts/292131758307363

骨質疏鬆症 - osteoporosis
https://www.facebook.com/275349773318895/posts/295256011328271

診斷 - 治療 - 復健 - 訓練
https://www.facebook.com/275349773318895/posts/285784678942071

核心訓練 - Dr. McGill big 3 exercise
https://www.facebook.com/275349773318895/posts/283845699135969

阻力訓練和代謝症候群
https://www.facebook.com/275349773318895/posts/277509976436208

BackFitPro - Dr. McGill
https://www.facebook.com/275349773318895/posts/277299746457231

用重量訓練擊退骨質疏鬆
https://www.facebook.com/275349773318895/posts/277072436479962

沒有非特異性背痛 - Dr. McGill
https://www.facebook.com/275349773318895/posts/276104643243408

🔴飲食與營養🔴

想要保養關節，保健食品是沒有什麼效果的
https://www.facebook.com/275349773318895/posts/860447394809127

蛋白質與運動
https://www.facebook.com/275349773318895/posts/690569185130283

營養素的補充，只對缺乏的人有益
https://www.facebook.com/275349773318895/posts/490606641793206

咖啡因能增進運動表現
https://www.facebook.com/275349773318895/posts/445732122947325

Herbalife產品相關的問題
https://www.facebook.com/275349773318895/posts/402610047259533

喝咖啡的好處
https://www.facebook.com/275349773318895/posts/362090287978176

正常均衡的飲食就可以攝取足夠的營養素，不需要再服用額外的營養補充品
https://www.facebook.com/275349773318895/posts/345834576270414

維生素和礦物質的補充 - 骨骼健康
https://www.facebook.com/275349773318895/posts/345408546313017

過度節食會導致 relative energy deficiency in sport (RED-S)
https://www.facebook.com/275349773318895/posts/291090141744858

低碳水高油脂飲食
https://www.facebook.com/275349773318895/posts/286563245530881

補充維生素D，對於增加骨質和預防骨折，並沒有明顯的效果
https://www.facebook.com/275349773318895/posts/279042199616319

🔴活動集錦🔴

彈性阻力帶肌力訓練大全 - 贈書活動
https://www.facebook.com/275349773318895/posts/922852981901901

《槓鈴處方》專題講座【台中場】
https://www.facebook.com/275349773318895/posts/890556431798223

《槓鈴處方》系列podcast 下集
怪獸開聊！肌力推廣甘苦談，何立安＆大夫訓練談抗老化訓練
https://www.facebook.com/275349773318895/posts/881745486012651

《槓鈴處方》系列podcast 上集
何立安教練＆大夫訓練開講，談如何用「槓鈴」對抗老化！
https://www.facebook.com/275349773318895/posts/876357233218143

《槓鈴處方》專題講座：以肌力訓練治療慢性疾病【好評加開場！】
https://www.facebook.com/275349773318895/posts/874239090096624

《槓鈴處方》專題講座：以肌力訓練治療慢性疾病
https://www.facebook.com/275349773318895/posts/863431041177429

激痛點按摩全書 - 贈書活動
https://www.facebook.com/275349773318895/posts/856200211900512

台大演講 2019-10-23
https://www.facebook.com/275349773318895/posts/502929070560963

肌力訓練聖經 - 贈書活動
https://www.facebook.com/275349773318895/posts/408156973371507

🔴好書介紹🔴

彈性阻力帶肌力訓練大全
https://www.facebook.com/275349773318895/posts/922852981901901

骨關節解剖全書
https://www.facebook.com/275349773318895/posts/921591288694737

珍珍教練的40+50+60+增肌慢老重訓課
https://www.facebook.com/275349773318895/posts/919804335540099

激痛點按摩全書
https://www.facebook.com/275349773318895/posts/853992805454586

槓鈴處方：抗老化肌力訓練
https://www.facebook.com/275349773318895/posts/845124089674791

養背，明年更年輕
https://www.facebook.com/275349773318895/posts/806834623503738

麥克史東阻力訓練全書
https://www.facebook.com/275349773318895/posts/745679596285908

抗老化，你需要大重量訓練
https://www.facebook.com/275349773318895/posts/678660362987832

調控力量：肌力及體能的科學理論與實證
https://www.facebook.com/275349773318895/posts/662770411243494

肌力訓練聖經 : 基礎槓鈴教程
https://www.facebook.com/275349773318895/posts/407650470088824

Back Mechanic: The step by step McGill Method to fix back pain - 腰背維修師
https://www.facebook.com/275349773318895/posts/334741527379719

The Barbell Prescription: Strength Training for Life After 40
https://www.facebook.com/275349773318895/posts/295007921353080

🔴好文分享🔴

老人推薦阻力訓練以改善肌肉量、肌力及體能表現
https://www.facebook.com/275349773318895/posts/912812006239332

老人族群復健及運動處方 - ACSM 11th Ed.
https://www.facebook.com/275349773318895/posts/905040807016452

軍警消的戰術體能以「最大肌力」為基礎
https://www.facebook.com/275349773318895/posts/871941220326411

除了運動和訓練，營養和恢復也是很重要的
https://www.facebook.com/275349773318895/posts/871088400411693

正確的使用消炎止痛藥是安全的
https://www.facebook.com/275349773318895/posts/849997532520780

肌力較佳的老年人死亡率比較低
https://www.facebook.com/275349773318895/posts/841724793348054

肌力老化比肌肉量減少更嚴重
https://www.facebook.com/275349773318895/posts/830559467797920

高強度間歇訓練
https://www.facebook.com/275349773318895/posts/826681138185753

健身醫．二三事
https://www.facebook.com/275349773318895/posts/813614689492398

全身性高強度間歇訓練的效果
https://www.facebook.com/275349773318895/posts/805829153604285

儲存老後「好腳力」！只靠運動不夠，這樣練對「白肌」才能抵抗肌肉流失
https://www.facebook.com/275349773318895/posts/728456864674848

徒手治療究竟有沒有用？
https://www.facebook.com/275349773318895/posts/719605575559977

蛋白質與運動
https://www.facebook.com/275349773318895/posts/690569185130283

運動要從小開始 - 兒童骨科的飼料雞症候群
https://www.facebook.com/275349773318895/posts/685772322276636

退化性關節炎動起來！Physical Activity of Osteoarthritis
https://www.facebook.com/275349773318895/posts/674436126743589

跑步到底該不該進行肌力訓練
https://www.facebook.com/275349773318895/posts/652550072265528

預防骨質疏鬆　你有做「對」運動嗎？
https://www.facebook.com/275349773318895/posts/645826449604557

女人，妳更應該練！
https://www.facebook.com/275349773318895/posts/592820454905157

2019新型冠狀病毒
https://www.facebook.com/275349773318895/posts/588053862048483

慢性創傷性腦病變
https://www.facebook.com/275349773318895/posts/585328115654391

看物理治療需要醫師轉介嗎?
https://www.facebook.com/275349773318895/posts/582109589309577

維生素D吃太多，骨質不升反降
https://www.facebook.com/275349773318895/posts/490606641793206

救助消防人員體能測驗標準研商
https://www.facebook.com/275349773318895/posts/476328409887696

老化引起的肌少症，最主要是快縮肌的減少
https://www.facebook.com/275349773318895/posts/464076787779525

McGill method - Terren Lai
https://www.facebook.com/275349773318895/posts/446821646171706

肌力訓練聖經 - 簡單的事情，最不簡單
https://www.facebook.com/275349773318895/posts/401559084031296

怪獸訓練 - 選課指南
https://www.facebook.com/275349773318895/posts/344312399755965

怪獸訓練 - 勞動不等於運動，運動不等於訓練
https://www.facebook.com/275349773318895/posts/298275204359685

台灣之光
https://www.facebook.com/275349773318895/posts/339869820200223

怪獸訓練 - 重訓與有氧
https://www.facebook.com/275349773318895/posts/337887683731770

酸鹼體質騙局
https://www.facebook.com/275349773318895/posts/294773421376530

怪獸訓練 - 無痛訓練原則
https://www.facebook.com/275349773318895/posts/291006655086540

怪獸訓練 - 不是在訓練中發生傷害，而是在訓練中發現傷害
https://www.facebook.com/275349773318895/posts/288096118710927

高劑量維他命D對健康有益?
https://www.facebook.com/275349773318895/posts/311097589744113

BeMover - 中高年齡的訓練
https://www.facebook.com/275349773318895/posts/310704919783380

怪獸訓練 - 槓鈴並不是單靠脊椎支撐在背上
https://www.facebook.com/275349773318895/posts/288922885294917

怪獸訓練 - 如果深蹲傷膝蓋，那不是深蹲的錯，是你的錯
https://www.facebook.com/275349773318895/posts/289499985237207

怪獸訓練 - 什麼是肌力訓練
https://www.facebook.com/275349773318895/posts/288925111961361

怪獸訓練 - 你所謂的肌力訓練，跟我知道的好像不一樣
https://www.facebook.com/275349773318895/posts/296873391166533

或許我們該恐懼得不是老化，而是訓練了依舊持續老化!
https://www.facebook.com/275349773318895/posts/296670634520142

怪獸訓練 - 長距離耐力運動員該如何做重量訓練?
https://www.facebook.com/275349773318895/posts/290640985123107

怪獸訓練 - 訓練相容性
https://www.facebook.com/275349773318895/posts/294269911426881

因為偽科學總是斬釘截鐵，能給他們帶來更大的希望
https://www.facebook.com/275349773318895/posts/291780855009120

全國消防人員競技大賽
https://www.facebook.com/275349773318895/posts/290079721845900

怪獸訓練 - 有舊傷或痼疾，適不適合做肌力訓練?
https://www.facebook.com/275349773318895/posts/288030722050800

Starting Strength - Mark Rippetoe's Barbell Bible
https://www.facebook.com/275349773318895/posts/283128645874341

🔴影片聯結🔴

【SBD專科講堂】大夫訓練｜吳肇基醫師 (下) 台北榮總蘇澳分院 - 骨科醫師
https://www.facebook.com/275349773318895/posts/943770486476817

【SBD專科講堂】大夫訓練｜吳肇基醫師 (中) 台北榮總蘇澳分院 - 骨科醫師
https://www.facebook.com/275349773318895/posts/934830727370793

SBD怪獸講堂 S2 ep 13. 扁平足/屁股眨眼？椎間盤凸出/脊椎側彎？
https://www.facebook.com/275349773318895/posts/934097660777433

SBD怪獸講堂 S2 ep 12. 努責？氣胸？青光眼/眼壓高？呼吸中止症？特殊疾病怎麼訓練？
https://www.facebook.com/275349773318895/posts/932959244224608

【SBD專科講堂】大夫訓練｜吳肇基醫師 (上) 台北榮總蘇澳分院 - 骨科醫師
https://www.facebook.com/275349773318895/posts/926246341562565

SBD怪獸講堂 S2 ep 11.【台灣公衛議題 - 政府單位請看】靠長照政策防止年老失能？
https://www.facebook.com/275349773318895/posts/892446568275876

槓鈴處方之【怪獸講書】PART2談未來10年台灣醫療、健身界期待光景
https://www.facebook.com/275349773318895/posts/883095562544310

槓鈴處方之【怪獸講書】PART1以槓鈴對抗老化
https://www.facebook.com/275349773318895/posts/878821769638356

SBD怪獸講堂 S2 ep 10.【微量訓練法】為忙碌上班族量身打造
https://www.facebook.com/275349773318895/posts/877481133105753

SBD怪獸講堂 S2 ep 9. 無可取代的最大肌力！為何最大肌力是地板指標？
https://www.facebook.com/275349773318895/posts/852243042296229

功能性訓練！沒有肌力，哪來功能？
https://www.facebook.com/275349773318895/posts/829175787936288

白天手術房晚上健身房
https://www.facebook.com/275349773318895/posts/804811633706037

SBD怪獸講堂 S2 ep 7. 關節炎應不應該訓練？
https://www.facebook.com/275349773318895/posts/787169678803566

SBD怪獸講堂 S2 ep 6. 腰帶增加訓練效果的原理
https://www.facebook.com/275349773318895/posts/770781863775681

SBD怪獸講堂 S2 ep 5. 高血壓可以重量訓練嗎？特殊疾病該怎麼做運動評估？
https://www.facebook.com/275349773318895/posts/760372124816655

SBD怪獸講堂 S2 ep 4. 什麼是硬舉？
https://www.facebook.com/275349773318895/posts/733990844121450

SBD怪獸講堂 S2 ep 3. 重訓長不高？兒童訓練注意事項
https://www.facebook.com/275349773318895/posts/721268058727062

SBD怪獸講堂 S2 ep 2. 國民體適能測驗大缺陷！
https://www.facebook.com/275349773318895/posts/718355355684999

SBD怪獸講堂 S2 ep 1. 閃到腰？下背痛與你的量子糾纏？你需要構造改革！
https://www.facebook.com/275349773318895/posts/712618016258733

SBD怪獸講堂 ep 15. 什麼是核心？核心訓練迷思！
SBD怪獸講堂 ep 16. 別再做仰臥起坐了！你的腰椎在哀嚎！
https://www.facebook.com/275349773318895/posts/666644134189455

SBD怪獸講堂 ep 14. 分解型 vs. 合成型訓練？認識勞動/活動/運動/訓練
https://www.facebook.com/275349773318895/posts/655242465329622

SBD怪獸講堂 ep13. 有氧迷思破解！你用跑步練心肺？該怎麼減脂肪？
https://www.facebook.com/275349773318895/posts/647073729479829

屏東林永昌醫師「枯木逢春訓練法」
https://www.facebook.com/275349773318895/posts/632886274231908

SBD怪獸講堂 ep12. 神經系統與力量的連接？該做靜態伸展或動態伸展？
https://www.facebook.com/275349773318895/posts/631520471035155

SBD怪獸講堂 ep11. 亞健康族群＆失能老人，該如何退階訓練？
https://www.facebook.com/275349773318895/posts/625813331605869

SBD怪獸講堂 ep10. 骨質疏鬆症能否透過訓練改善？
https://www.facebook.com/275349773318895/posts/619386728915196

SBD怪獸講堂 ep9. 課表怎麼排？肌力及體能訓練規劃，專項轉換訓練？
https://www.facebook.com/275349773318895/posts/610466099807259

SBD怪獸講堂 ep8. 什麼是過度訓練？功能性過負荷？
https://www.facebook.com/275349773318895/posts/603014890552380

老化極限運動員
https://www.facebook.com/275349773318895/posts/589005675286635

SBD怪獸講堂 ep7. 肌力訓練到底該做哪些動作？什麼是一般適應症候群？
https://www.facebook.com/275349773318895/posts/588482045338998

SBD怪獸講堂 ep6. 自由重量／固定式器材，效果差很大，你不知道？
https://www.facebook.com/275349773318895/posts/575758716611331

SBD怪獸講堂 ep5. 高強度訓練？低強度疲勞？你真的有在運動嗎？
https://www.facebook.com/275349773318895/posts/563637691156767

SBD怪獸講堂 ep4. 肌力訓練是什麼？為何需要挑戰最大肌力？
https://www.facebook.com/275349773318895/posts/558335485020321

SBD怪獸講堂 ep3. 幸福長壽，卻提早失能！年輕人不需要肌力訓練？
https://www.facebook.com/275349773318895/posts/551825645671305

SBD怪獸講堂 ep2. 重訓就是扛很重？中老年人也能肌力訓練？
https://www.facebook.com/275349773318895/posts/548497146004155

SBD怪獸講堂 ep1. 中老年人肌力訓練迷思破解！
https://www.facebook.com/275349773318895/posts/545730396280830

年齡只不過是個數字
https://www.facebook.com/275349773318895/posts/484167922437078

肌力訓練聖經 - 專業的教練可以帶領你安全有效的獲得訓練效果
https://www.facebook.com/275349773318895/posts/416454012541803

肌力訓練聖經 - 肌力是一切活動能力的基礎
https://www.facebook.com/275349773318895/posts/416016325918905

肌力訓練聖經 - 對抗老化衰退，需要的是正確而有效的訓練
https://www.facebook.com/275349773318895/posts/413628579491013

你想過怎樣的老年生活?
https://www.facebook.com/275349773318895/posts/354447045409167

Starting Strength - 屈髖 vs. 屈腰
https://www.facebook.com/275349773318895/posts/298921814295024

70歲的阿嬤都比你強
https://www.facebook.com/275349773318895/posts/339106553609883

89歲的阿公都比你強
https://www.facebook.com/275349773318895/posts/339353483585190

訓練是一場和退化的比賽
https://www.facebook.com/275349773318895/posts/285411535646052

灰鋼訓練中心
https://www.facebook.com/275349773318895/posts/284563349064204

年紀越大，越需要大重量訓練來抵抗退化造成的肌肉和骨質流失
https://www.facebook.com/275349773318895/posts/280446372809235

晚開始比不開始好
https://www.facebook.com/275349773318895/posts/275367916650414

🔴心得雜文🔴

沒有明確療效的關節內注射療法
https://www.facebook.com/275349773318895/posts/929317391255460

競技運動造成的傷害，不要怪罪到重量訓練
https://www.facebook.com/275349773318895/posts/873134100207123

病人哪邊的膝關節比較痛呢？
https://www.facebook.com/275349773318895/posts/844788756374991

新，不一定比較好
https://www.facebook.com/275349773318895/posts/840041040183096

安慰劑效果也是一種效果
https://www.facebook.com/275349773318895/posts/801913383995862

成立滿兩週年
https://www.facebook.com/275349773318895/posts/775674919953042

開蘭安心診所開診
https://www.facebook.com/275349773318895/posts/749573449229856

無效復健治療? 你該為自己的健康負責
https://www.facebook.com/275349773318895/posts/716050525915482

小孩子重量訓練會長不高？
https://www.facebook.com/275349773318895/posts/687068632147005

小孩子才做選擇，我全都要!!
https://www.facebook.com/275349773318895/posts/673307526856449

台上一分鐘，台下十年功
https://www.facebook.com/275349773318895/posts/671947243659144

無效復健治療?
https://www.facebook.com/275349773318895/posts/565437697643433

成立滿一週年
https://www.facebook.com/275349773318895/posts/492816054905598

McGill method Lv. I, II 研習心得
https://www.facebook.com/275349773318895/posts/439101103610427

死亡，有時候是一種仁慈
https://www.facebook.com/275349773318895/posts/424524755068062

能維持規律的運動，才是真正的養生
https://www.facebook.com/275349773318895/posts/353490082171530

訓練應該是要用支持來建立信心，而不是靠著羞辱和霸凌來建立威權
https://www.facebook.com/275349773318895/posts/349346509252554

2009 vs. 2019
https://www.facebook.com/275349773318895/posts/341423780044827

診斷 - 治療 - 復健 - 訓練
https://www.facebook.com/275349773318895/posts/285784678942071

緣起
https://www.facebook.com/275349773318895/posts/285721458948393

在危難中，唯有強壯，才能救助自己和別人
https://www.facebook.com/275349773318895/posts/289492061904666

不要問我槓上多重，重點是你能蹲多重
https://www.facebook.com/275349773318895/posts/282132375973968

#大夫訓練

一休 X 阿澤物理治療師 X Comphy+機能運動襪
最適合跑步鞋帶綁法、不起水泡襪、足底筋膜自我處理分享
「https://yi-hugh.com/不起水泡運動機能襪」

直播分享重點：建議搭配影片操作喔！
（https://www.facebook.com/yihugh/videos/1223899694439529/）

Q1.跑步時鞋帶要如何綁比較好？
1. 每次穿鞋子時，務必要把鞋帶綁好，不要直接套進去，以防腳在鞋子內滑動持續撞擊。

2. 腳穿進去鞋子之後，先不要急著綁鞋帶，腳尖朝上輕敲腳跟，確保腳後跟有服貼鞋子。

3. 拉好鞋舌讓壓力平均分佈。

4. 很多人只綁最後兩段鞋帶，而且拉很緊，其實對腳不太好；正確的做法是從最前緣把鞋帶一段一段拉好和拉服貼，最後再把鞋帶綁好即可。

5. 運動和跑步時，為了避免鞋帶鬆掉，可使用「鎖跟綁法」：

A. 一般運動鞋鞋帶孔的最後面都有多一個小孔，可於同一側由外而內拉出一個小耳朵，拉出來的洞剩越小（伏貼）越好。

B. 兩側都拉好小耳朵後，將鞋帶交叉，由下而上倒鉤穿過去。

C. 最後再交叉一次，打一個蝴蝶結即大功告成。


Q2.有足底筋膜炎要如何處理？
1. 症狀：足底筋膜是從腳後跟到蹠骨，最常見的受傷有：「拉扯型」和「撞擊型」兩種。

2. 已經有足底筋膜炎的朋友，該如何保健和復健呢？
A. 每天下床前，可翹起二郎腿，或把腿伸直放在椅子上，重點是整隻腿要完全放鬆、不要出力。
B. 翹二郎腿時，確保腳要有一點斜度。

C. 用另一側的手握拳（例如：翹右腳＋左手握拳），在兩腿之間，由下往上快速垂動小腿處，想像要把小腿的肌肉抖鬆，持續約10秒。

D. 接著從腳踝到小腿，深層按壓放鬆肌肉。
E. 最後，旋轉腳踝或勾腳板，重新 reset和喚醒小腿肌肉組織。
F. 左右側兩腳各做一次。

G. 加強效果復健動作：坐姿下的小腿伸展：身體坐在床沿邊，在腳跟不離地的前提下，慢慢將腳跟往後拉，會感覺到小腿後側到腳跟處緊緊或酸酸的，維持約15秒，伸展完再慢慢回復，再次慢慢往後拉，重複做2~3次。

H. 小腿動態伸展（一）：提升肌肉控制力、保護關節和避免受傷

a. 找一個台階或樓梯，站上去，但只站前1/3腳（後2/3腳懸空），確保上身直立和膝蓋要打直。
b. 墊腳尖維持2~3秒，再把腳跟慢慢往下降，維持約15秒，重複三次。

I. 小腿動態伸展（二）：
a. 找一個台階或樓梯，站上去，但只站前1/3腳（後2/3腳懸空），接下來都跟前一個動作類似，但全程膝蓋微彎

b. 墊腳尖維持2~3秒，再把腳跟慢慢往下降，維持約15秒，重複三次。
C. 此訓練的目的是強化離心訓練，避免拉傷或運動傷害。

Q3.走路是好的運動嗎？走路鞋要怎麼挑選
1. 健走是指要走到微喘和加上擺手動作等，才比較有運動的效果。

2. 從事什麼活動，就必須要穿什麼鞋，這點非常重要，因為要維持雙腳的穩定。

3. 健走鞋的挑選原則：針對一般沒有運動習慣或較少運動的人

A. 護跟：鞋子後緣馬蹄型處越硬越好，太軟的不適合久走。

B. 大底中段的剛性要好：要無法折才能穩定和支撐雙腳。

C. 前翹：鞋子前緣要有前翹設計，用手指從鞋子前緣由上往下壓時，後方翹起的高度要能塞下約一個拳頭高度。

4. 搭配有氣墊功能的機能襪，更能保護雙腳。

Q4.跑步腳都會起水泡，運動時襪子如何選購？

1. 先排除短時間無法改變的問題：例如體重過重等。

2. 穿鞋方式：好好穿鞋和綁好鞋帶。

3. 挑選一雙好襪子：具有包覆支撐、最好翻過來內側線頭能收好的功能襪，以減少摩擦，例如：Comphy+的勁能挑戰系列襪款。

4. 切記不要穿已經鬆脫、沒有包覆性的襪子。

Q5.跑步時腳很酸，穿壓力褲或小腿套有幫助嗎？
1. 有幫助，透過增加壓力，達到類似增加幾條肌肉的概念。

2. 增加循環和加速代謝，延緩疲勞。

粉絲提問：

Q1：蹠骨痛，還能繼續跑步嗎？
1. 可能發生原因：走路時因腳踝的活動度不到位，變成需要用到蹠骨彎曲去代償，因而傷到腳踝。
2. 建議不要繼續跑步，找醫生好好治療好，再恢復跑步。
3. 可參考前面介紹的動態伸展。

Q2：打羽球後，如何減緩膝蓋內側痛？
1. 可能原因：力學問題，台灣有很多人有「功能性扁平足」（足壓較大），這些人從事各種橫向運動，例如：羽球和籃球等時，就容易產生病痛。
2. 若已經在痛的時候，可以用冷敷或冰敷處理。
3. 阿瘦全國門市有提供免費的「動態足壓量測服務」，可去體驗並取得自己的「足健康護照」，進而了解如何調整改善。

一休：
以上是之前直播分享的文字版，整理起來給大家搭配影片服用，如果有問題也可以留言