💥Flat feet(附中文) “What do you need to know” - Collapsed arch, pronated feet, flat feet, they all mean the same thing. But flat feet is not plantar fasciitis, and having flat feet will not necessarily lead to plantar fasciitis. - I have seen a lot of clients being frustrated with modality-based physical therapy as it is not fixing anything . When it comes to a dropped arch, exercises are key to fix functional flat feet. - I would refer the arch to a foundational brick 🧱 of our body, think of it as the spine, if one segment goes out of alignment the segment on top of it would go off likely. So flat feet(pronation) would rotate your shin bone and thigh bone inwards and cause collateral misalignment up to the pelvis❗️ - 💡KEY is to learn how to lift the arch and supinate your 🦶🏼🦶🏼 1️⃣ Big toe extension 2️⃣ Arch raise 3️⃣ Toe curls + arch raise(WB) These corrective exercises focus mainly on raw strength of intrinsic feet muscles. Important note is always progress exercises that simulate actual real occasions of functionality. For feet exercises, closest real-life scenario would be how we walk. Aside from arch lifting, learn how to dissociate big toe movement and other digits would help to control overall feet motion. - Try these exercises and say 👋🏻 to flat feet. ———————————————————— 💥扁平足 “你有多了解呢” - 足弓塌陷，足部內旋，足弓較平，它們都是在講一樣的事情。扁平足不是足底筋膜炎，然而有扁平足也不一定會導致足底筋膜炎 - 我聽過不少病人說儀器治療為主的物理治療根本沒有幫助，走路或運動時會感覺疼痛。更直接一點來說，那是因爲儀器治療根本沒有改變任何東西。針對扁平足，運動才是改善功能性扁平足的關鍵 - 我常將足弓稱為我們身體的基石，為什麼這樣說呢，試想一下我們的脊椎，脊椎由31塊骨頭組成，如果有一節的位置跑掉了，可能會使其他的部分排列不正常。因此扁平足（足部內旋）會使你的脛骨和大腿骨向內旋轉，導致骨盆歪斜❗❗ - 💡重點是學習如何提起足弓和控制你的足部🦶🏼🦶🏼 1️⃣ 大腳趾伸直 2️⃣ 足弓上提 3️⃣ 腳趾抓地 + 足弓上提 （站立） - 這些矯正運動主要都在訓練足部深層肌群的力量，物理治療的運動最重要的是讓訓練效果能轉移到日常生活中。日常生活當中足部動作大多都與走路有關。走路能再細分成七個動作期，在承重期時的，也就是腳跟碰地後踩平的時候，足底的肌肉會收縮來提供足部的穩定性，這時候足弓會提高，讓重力分佈在足部外側。因此除了學習如何將足弓上提之外，如何伸直大腳趾和其他腳趾也有助於控制整隻腳的動作 . #jamesthephysio signing out

[OiOi] 5252 by oioi!長袖帽T 2019 新款 ARCH LOGO HOODIE 新品特價 情侶T 共5色 冬裝🌪☃️ 情侶穿超適合💗💗 雖然還沒冬天 但現在正好在特價！ 可以先買起來放🧡🧡 之後漲價才想買真的會後悔！！！ ♡♡♡ ⚠️⚠️市面上很多假貨 小心購買 $2230 男女都可穿～ 尺寸 M 全長：68cm 肩寬：71cm 胸圍：63cm 下擺：41cm 袖長：53cm 手臂：41cm L 全長：73cm 肩寬：77cm 胸圍：68cm 下擺：43cm 袖長：54cm 手臂：26cm 男麻豆：身高185cm 腰圍76cm 胸圍89cm 臀圍86cm 女麻豆：身高170cm 腰圍61cm 胸圍78cm 臀圍86cm 8/14恢復原價 $2980 ——————————- 🔴由於闆娘還是學生💦 🔴代墊的金額有限💰 🔴蝦皮手續費漲⬆️ 🔴盡量使用匯款的方式唷❣️ ———————————————- ʕ •ᴥ•ʔ購物需知♡ 🌈包裝上面不會有任何中文字標籤 皆是韓文字唷 🌈市面上假貨很多，如果覺得價格太便宜，可以多詢問 🌈商品皆為官網訂購或實體店面採購 🌈代購產品不適用7天鑑賞期 🌈拆開商品時請全程錄影📹否則有問題不予處理

. 💥Correct hip shift (附中文) “Powerlifters alert” - Ever happen to you that one side of the hip shifts laterally, the other side drops in(to create more knee valgus), when doing heavy squats? Here is a great way to correct it - First you need to identify which side you are shifting TO. Mostly powerlifters shift to the dominant hip, not necessarily due to pain, so to identify the other side as the weaker hip. For @mileshuang1122 he shifts to the RIGHT during heavy squats, so his LEFT is the weaker hip and tends to turn in(to create valgus) at the bottom of heavy squats - I like to put lifters in their usual squat stance rather than keeping the hips at a neutral position. And I prefer standing than side-lying or supine like you would see in most other videos, as this will resemble much more like the squat motion - ✅ Start off from the ground to engage the hamstrings by pulling your heels back ✅ Tuck the pelvis in to create a relatively posteriorly tilted position ✅ Lower back arch flattens and put your hand in the front of your chest ✅ Breathe in and out to engage the deep core muscles ✅ As you breath out rotate the weaker pelvic back to the wall while keeping the other side of the pelvis still ✅ Repeat the breathing and pelvic rotation for a couple times - The best timing to do this would be before your squat training day or before you hit 80% 1-RM. And like I always say, “There is no one quick fix in physical therapy”, the best way to stay injure-free is to incorporate one-leg exercises like pistol squat or single-leg RDL —————————— 💥如何改善髖側移 “健力選手注意” - 相信很多健力選手在深蹲重量很重的時候，都曾經會出現身體會側移到某一邊，那另一邊的骨盆跟髖關節往前傾，造成弱邊的膝蓋更外翻。試試看這個簡單的運動，或許能幫助到你 - 首先要找到側移的方向。大多數的健力選手骨盆會側移到強邊，少部分是因為疼痛，那另一側的骨盆便稱為弱邊。@mileshuang1122主訴在深蹲180到200公斤坐到底的時候，身體逐漸會出現側移到右邊，左邊骨盆往前傾，髖關節往下掉的問題 - 我喜歡讓選手在站立、自身習慣的深蹲站姿做調整，並不是把髖關節放在休息位置(resting position)或中立位置(neutral position)，或是像其他側躺或平躺的姿勢 - ✅ 身體靠牆壁 往下蹲膝蓋彎曲接近90度 先從腳跟發力往後勾腿後肌做等長收縮 ✅ 下腹往後縮 骨盆呈微後傾的姿勢 ✅ 下背的前凸變平 雙手前伸在胸前 ✅ 把注意力放到呼吸上 核心肌群一貼參與 ✅ 吐氣的時候將弱邊骨盆往後轉 強邊骨盆保持不要動 ✅ 重覆做吸吐氣跟骨盆旋轉的動作 - 我會建議在深蹲訓練前做，或在1-RM 80%以上的重量再做，再感覺弱邊骨盆發力跟穩定的感覺。這個調整的方式只是短暫的，長遠要避免受傷的方法是在備賽期後，或在備賽期早期週邊動作訓練加入單腳的訓練，像是單腳蹲或單腳羅馬式硬舉 - 👥🤳🏼標記你身邊健力的朋友 💯 如果這個運動有幫助 可以收藏 分享到你的動態 - #jamesthephysio signing ou