雖然這篇椎間盤突出手術後保養鄉民發文沒有被收入到精華區：在椎間盤突出手術後保養這個話題中，我們另外找到其它相關的精選爆讚文章
在 椎間盤突出手術後保養產品中有7篇Facebook貼文，粉絲數超過0的網紅，也在其Facebook貼文中提到， ～案例分享～ 一名習慣久坐的工程師來求診： 站著和走路時會出現臀部和前側小腿麻痛的現象。5年前就開始走路出現腳麻，但最近麻痛變得更頻繁。由於不想接受手術，因此嘗試了傳統整脊和復健診所的拉腰和電療，但效果都很短暫，僅維持2-3天。 這次看診希望能讓他在走路和跑步的時候都不出現腳麻的現象，否則會考...
椎間盤突出手術後保養 在 Facebook 的最佳貼文
～案例分享～
一名習慣久坐的工程師來求診：
站著和走路時會出現臀部和前側小腿麻痛的現象。5年前就開始走路出現腳麻，但最近麻痛變得更頻繁。由於不想接受手術，因此嘗試了傳統整脊和復健診所的拉腰和電療，但效果都很短暫，僅維持2-3天。
這次看診希望能讓他在走路和跑步的時候都不出現腳麻的現象，否則會考慮要開刀了。
評估檢查發現：
1. 腰椎往右側彎時右側臀部會麻，且側彎只有20度（正常約40度）。
2. 生肌節測試腰椎第3，4，5節有問題，也就是膝蓋踢直、腳背和大拇指往上翹的動作都較左腳無力。
3. X光影像呈現腰椎第四節滑脫，薦椎過度前曲和腰椎稍微往右邊側彎，造成右腰椎第3/4，4/5和腰薦椎的神經出入孔較狹窄。
---------------------------------------------------------------
由於腳的運動和感覺神經支配是由腰椎孔出來，因此當腰椎的位置排列異常的時候就會夾到神經，出現下肢紅、腫、熱、麻、抽痛、感覺過度敏感或下降的現象，有些甚至出現肌肉無力和萎縮的狀況。
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個案影像上可以看到第3節到薦椎都有狹窄現象，加上往右側彎，因此右側彎時會使椎間孔更小，出現麻的現象。長期的壓迫也導致這幾條神經支配的動作（膝蓋踢直、腳背和大拇指往上翹）力氣較小。個案麻的區域如小腿前側和臀部都是腰椎第五節支配的區域。
++++++++++++++++++++++++++++++++++++++++++++++
治療時，我們以徒手治療將脊椎狹窄的位置拉開，讓滑脫的腰椎較好復位，並將過度前曲的薦椎調整到更好的位置。接著訓練其腹部的核心肌群，用腹內壓和週邊的肌群穩定滑脫的脊椎，使脊椎不會繼續往前滑。接著教導腰部拉筋的運動作為回家功課。
一週後復診，個案明顯的覺得麻的程度大大的下降了，可以走路的時間也從5分鐘變成半小時。過了兩個月的治療，幾乎沒有麻的狀況，腰也很偶爾才會出現酸痛，因此慢慢地加入重訓，恢復運動習慣。
+++++++++++++++++++++++++++++++++++++++++++++++
很多人會覺得腰酸背痛很正常，偶爾腳麻也很正常，但其實那是身體在釋出警訊：要好好的照顧保養了！
『椎間盤突出』或『滑脫』一定要開刀嗎？
不一定，趁變嚴重前都有機會使用非侵入性的徒手物理治療配合運動治療正！
有症狀的人要記得及早就醫治療喔！
椎間盤突出手術後保養 在 大夫訓練 Facebook 的最佳解答
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
椎間盤突出手術後保養 在 Kimberly的熱血人生 Facebook 的精選貼文
早安～原來有人這麼關心我睡覺💕我運動量大種類又多，睡眠對我真的很重要，偏偏我很敏感淺眠易醒又多夢 (經常夢裡上演動作片😆)常會翻身半夜起來換枕頭不然就睡到落枕，都得靠按摩舒壓疲勞！剛去了美國訓練快一個月，在我尋尋覓覓找張合適放鬆的床時終於找到TEMPUR丹普，原來很多國際運動員用丹普床墊，這是丹麥設計製造 #NASA獨家認證的睡眠科技！#運動員真的需要一張好床啊！一回台灣馬上來試，銷售顧問很貼心專業，在明白我的狀況需求後非常細心介紹，還有一間private room讓我安心試躺休息，超高規格服務讓我更了解什麼樣的床才真正適合我，趁著時差就每張都給他好好睡一下，真的好舒服好放鬆☺️。我家床偏軟，剛躺很舒服但睡整晚常常讓我翻來覆去腰酸背痛，一直以為是運動太多的關係，原來床墊才是主因！年輕時不這麼挑床的，這幾年因為生了小孩又大量運動，身體真的需要更多的保養！經過試躺和解說，因為我的筋骨特別軟，腰椎需要更多的支撐力，丹普的 #原創系列 有偏硬的睡感又很貼合身體曲線，支撐力很棒，很快能幫我舒緩壓力點，超愛！店長也跟我推薦專賣店獨家款的 #新菁英系列30公分，專為太空人升空減少壓力的感溫材質和雙層精密微調彈簧設計，讓平常在睡前及睡醒時會做瑜珈伸展的我超驚艷，它有超棒的支撐，對習慣在床上簡單作舒眠伸展的人簡直是完美選擇喔！在我一晚認真睡遍每張床後真的不想起來啦！試完丹普，我第一個想到媽媽，她也是有睡眠問題，才剛動完椎間盤突出手術一年多，最近又常跟我說腰痛復發，趁著母親節有優惠，一定要帶她來找一張適合的好床，丹普的電動床系列很適合像我爸媽這種睡眠步調不一樣的夫妻！人生有三分之一時間都是在睡覺，如果大家跟我一樣常有睡眠問題，買張好床真的很重要！可以上丹普網站瞭解更多喔👉 http://bit.ly/2vcrPvd
#丹普床墊 Tempur
#母親節商品全面8折
#我在丹普新北中和專賣店試躺
#原來我睡姿是這樣😜