💥Mobility vs Flexibility(附中文) “Common buzzword” - There is this one time a crossfitter friend of mine popped this question to me, what is the difference between flexibility versus mobility, the answer to this is simple - When we talk about flexibility, originated from the Latin word, flexibilis, refers to the ability of a muscle to be stretched or lengthened. On the other hand, mobility often refers to joints and the active range of motion necessary to achieve certain movement. - A common example will be hamstring flexibility. Through a SLR test, it describes how much the hamstring can be lengthened to an extent. But it did not address the mobility of the same person doing certain tasks that provokes pain, like kicking a ball. That is because mobility involves more than just a muscle.
- Someone can have very good flexibility but poor mobility at the same time. If we have taken account of both aspects in clinical decision, by not overlooking important clues and details, better outcomes will be yielded to our dear clients —————————————————————— 💥活動度 柔軟度
“常見術語”
- 還記得之前一位我的Crossfitter好朋友問我這個問題，到底活動度跟柔軟度差在哪，什麼時候用活動度，什麼時候用柔軟度 - 柔軟度，來指拉丁文flexibilis，指的是肌肉柔軟度，肌肉能被伸展的延長性。那活動度指的是關節的活動度，或身體要完成待定動作，需要的關節活動度。 - 舉例，卧躺直膝提腿測試，是最常被用來檢查腿後肌柔軟度的測試，直膝提腿能達到70º，便能算是正常。可是這個測試並不能告訴我們柔軟度以外，特別是跟疼痛有關的資訊。像是腳往前踢球，儘管有著好的柔軟度，可能會是髖關節活動度不足而起疼痛 - 好的柔軟度跟活動度不足可以同時存在，作為物理治療師，很重要的是兩者都要評估，才能完整找到問題所在 . #jamesthephysio signing out #physicaltherapy #physiotherapy #rehab #dpt #prehab #physio #exercises #workout #strengthandconditioning #functionaltraining #crossfit #crossfitting #injuryprevention #fisio #fisioterapeutas #mobility #flexibility #物理治療 #運動醫學 #完整評估 #傷害預防 #活動度 #柔軟度 ————————————————— ❤️歡迎分享 按讚 收蔵 ☑️需要預約物理治療 請撥02-2700 0277 或瀏覽www.jamesthephysio.com 我們將會為你按排合適的物理治療師 —————————————————

💥ACL Landing(附中文) “Soft and Stiff” - ❤️TAG or SHARE with your friend to know more about ACL injury - 📌 When we talk about ACL injuries we often think about excessive knee valgus, which is a false frontal plane biomechanics. But one of the other predisposing factors of ACL injury is attributed to poor landing mechanics. - ⁉️ What is poor landing mechanics? It is stated as “stiff landings” [Leppa ̈nen et al., 2016] [ W.A. Laughlin et al., 2011] , wheres a good landing is stated as “soft landing” - 🎯 “Stiff landing” means less knee flexion at the time of impact and a greater vertical ground reaction force. So the leg appears more straight and is unable to absorb impact - 🎯 Study has shown that force exerted on ACL at point of impact decreases by 11% compared to a stiffer landing [Simonsen et al., 2000]. The primary reason is an increase posterior shear force generated by the hamstrings from a greater knee flexion angle - 🎯 Less force is exerted on ACL means a lower chance of knee injury 💯 Strengthening of the hamstrings, especially the eccentric part can help you stay injury-free - 💡 Have any questions ? Comments ? Leave it down below 📩 If you are looking to making an appointment with me / a ACL master rehab trainer. Please fill in the google form in the bio and follow @aclclubtpe —————————————————————— 💥 十字韌帶傷後著地評估 “著地緩衝技巧 “ - ❤️標記你十字韌帶受傷的好朋友 分享到你的限時動態 - 📌 我們在討論膝蓋受傷，或是前十字韌帶損傷，都會提到膝蓋外八跟膝蓋受傷有很大的關係。外八是膝關節在額狀面呈現外翻的排列。人體分為三個動作平面，除了額狀面，還有冠狀面跟矢狀面。在矢狀面，常會導致十字韌帶受傷的原因，則是因為著地的技巧 - ⁉️ 什麼是好的著地技巧？什麼是不好的著地技巧? 不好的著地技巧又被稱為「僵硬的著地」 [Leppa ̈nen et al., 2016] [ W.A. Laughlin et al., 2011]，好的著地技巧又被稱為「緩衝著地」 - 🎯 「僵硬的著地」指的是從跳起來到著地時，膝關節彎曲的角度比較少，膝蓋承受的垂直反作用力較大。著地時膝蓋看起來比較直，沒有達到一個緩衝的效果 - 🎯 研究顯示，比較「僵硬」跟「緩衝」的著地，前十字韌帶在有緩衝的著地所承所的應力相對減少了11% [Simonsen et al., 2000]。主要的原因是因為在著地的𣊬間，膝關節離心彎曲，腿後肌(hamstring)產生拉力減少脛骨(tibia)往前位移 - 🎯 前十字韌帶承受的應力減少，膝蓋受傷的機率也大大降低💯 在十字韌帶重建術後的訓練，除了訓練著地的技巧之外，腿後肌的強化訓練，對預防韌帶再次受傷也是很重要的 - 📩 需要預約治療 / 十字韌帶術後訓練，請先填寫個人首頁的預約表單，或追蹤@aclclubtpe 留意最新訊息 . #jamesthephysio signing out

💥ACL rehab exercise(附中文) “Single-Leg Jump” - ⛹🏻‍♂️ Quadriceps atrophy from ACLR surgery can be devastating to patients trying the best in rehab to get back in competitive sports. A hamstring graft makes matters worse with lost in flexion strength, being locked up in a brace for weeks, and overall the ability for knee control - 🚀 Aside from being pain-free and full ROM, single-leg jumping is to be scrutinized for its capability to produce explosive triple extension movements, namely from the hip, knee and ankle joint. To start, I like to start with stationary skips, hops and jumps, then progress to directional skips, hops and jumps to challenge quadriceps eccentric deceleration - 🦘 In this video I integrated @blazepod random mode as indicative lighting for my client 11 months out ACLR to hop upon designated position. Poor jumping and landing biomechanics is observed. To me, that is a big NO to play in the court - ❗️ Not having enough exercises in your rehab plan? Interested to know my ACRL rehab protocol? Interested in working with me? Give me a DM —————————————————— 💥前十字韌帶術後物理治療運動 “單腳跳" - ⛹🏻‍♂️ 前十字韌帶重建手術後的股四頭肌肌肉痿縮，常導致膝蓋使不上力氣，腳伸不直，下樓梯會卡住種種問題。如果被取的肌腱還是腿後肌，更會使得膝蓋往後勾也沒力。常常遇到病人問，開刀後什麼時候可以打球，那很重要這時候要看的是壞腳單腳起跳跟單著地的動作品質 - 🚀 跳躍的動作可能一般人不是很常需要做到，不過你想要在重建手術後回到球場上運動，必須先把這動作做好。把跳躍動作分解來看，包含了膝蓋彎曲(微蹲)、髖彎曲、脊椎彎曲到膝、髖、脊椎伸直的動作。雙腳著地時則是相反，重點在膝關節的離心控制 - 🦘先從立定跳躍學習。立定跳躍再仔細分包括立定輕跳(Skip)、立定輕躍(Hop)、立定跳躍(Jump)、方向輕跳、方向輕躍跟方向跳躍。以這病人為例我用了 @blazepod 引導輕跳的方向，看到單腳跳跟落地的動作品質都不好，跳好像跳不起來，著地的時候也沒辦法控制，這肯定是還不能回去球的打球了 - 💡 物理治療師會分析動作，再按病人能力調整運動內容。沒辦法跳？那就先單純練膝蓋伸直跟彎曲的動作吧 - ❗️你的物理治療師只有做徒手沒運動？術後三個月角度還卡在90度？想知道更多關於十字韌帶術後的物理治療，在下面留言，或給我一個訊息 - #jamesthephysio signing out