膝蓋痛復健課表規劃 Rehab program for knee pain 💡膝蓋痛訓練目標 復健課表的重點在讓膝蓋恢復好的姿勢，不讓髖關節、+腳掌扯後腿，再次把膝蓋帶壞。課表會漸進的挑戰髖關節和腳掌的控制。 💡Goal of rehab program The program focus on keep knee in good posture by challenging hip and foot movement. 🏃🏻‍♂️髖關節熱身 目標：喚醒髖穩定肌群＋⬆️旋轉角度 動作：單腳橋式👉🏼踩牆蚌殼👉🏼地板90-90👉🏼分腿旋轉骨盆 Warm up for hip Goal: Awake hip stability muscle+⬆️ rotation range Movement: Single leg bridge👉🏼Wall calm👉🏼Hip 90-90👉🏼lunge pelvic rotate 🏃🏻‍♂️腳掌熱身 目標：喚醒腳掌穩定肌群＋分離膝蓋、腳踝 動作：按摩小腿內外👉🏼腳掌側邊踩地👉🏼腳掌膝蓋分離👉🏼轉體腳掌不動 Warm up for foot Goal: Awake foot stability muscle+ separate knee and foot movement Movement: Roller on lower leg👉🏼Step on one side of foot👉🏼Knee and foot move separated👉🏼Trunk rotate and foot stable 🏋🏼‍♀️復健課表- 初階 目標：學會單腳膝蓋穩定 分腿RDL👉🏼分腿蹲👉🏼單腳RDL 🏋🏼‍♀️Rehab program-beginner Goal: Learn knee stable in single leg Split RDL👉🏼Lunge👉🏼Single leg RDL 🏋🏼‍♀️復健課表- 進階 目標：旋轉、衝擊大（落地）時，膝蓋保持穩定 單腳RDL+旋轉👉🏼單腳蹲站👉🏼原地單腳落地👉🏼箱上單腳落地 🏋🏼‍♀️Rehab program-advance Goal: Knee keep stable in rotation and high impact movement Single leg RDL+rotate👉🏼Single leg squat👉🏼Single leg landing in place👉🏼Single leg landing on box 總結 1.膝蓋痛復健課表目標：挑戰髖關節+腳掌做動作時，維持膝蓋穩定 2.熱身先準備好髖、腳掌穩定及旋轉能力 3.訓練難度變化：兩腳👉🏼單腳👉🏼姿勢改變👉🏼跳 Summary 1.Goal of knee pain rehab program：keep knee in good posture by challenging hip and foot movement 2.Warm up: prepare hip、foot stable and rotate ability 3.Plan: double leg👉🏼single leg👉🏼posture change👉🏼landing #物理治療 #physiotherapy #瑞稞適能中心 #recallfitnesscenter #無痛訓練 #painfree #認識身體遠離疼痛 #膝蓋痛 #Knee pain #復健 #rehab #復健課表 #rehabprogram #十字韌帶 #collateral ligament #半月板 #meniscus #前十字韌帶 #ACL #後十字韌帶 #PCL #扁平足 #flatfoot

怎麼處理膝蓋痛？ How to deal with knee pain 💥膝蓋痛的源頭 膝蓋痛與髖關節、腳掌失去控制有極大關係，這兩個部位沒找回控制能力前，膝蓋都會反覆疼痛。 💥Cause of knee pain Knee pain related to lose control of hip joint and foot. Knee wouldn’t recovery until getting control of this two part. 🔍找回髖關節控制 目標：髖關節做動作時，膝蓋有保持不動的能力。 動作：骨盆做旋轉動作，膝蓋保持不動。 髖關節動作時，膝蓋能保持不動，表示有控制髖關節的能力，能減少日常生活中出現膝蓋姿勢歪掉的機率。 🔍Find hip control Goal: Keep knee stable when hip move Exercise: Hip rotate+ knee stay If hip joint and knee can move separated, it means you get good control, and knee pain will be prevent. 🔍找回腳掌控制 目標：腳掌做翻動時，膝蓋有保持不動的能力。 動作：腳掌內外翻動，膝蓋保持不動。 腳掌動，膝蓋跟著動就容易膝蓋痛，像扁平足就是這樣的例子，掌握腳掌動、膝蓋不動的控制能力，就能降低因腳掌引起的膝蓋痛。 🔍Find foot control Goal: Keep knee stable when foot move
Exercise: Foot pronate/supination+ knee stay Bad foot control can be the reason of knee pain, flat foot is the famous example. Having the ability to separate foot and knee movement can keep you away from knee pain. ✏️總結 1.膝蓋痛來自髖關節、腳踝失去控制 2.髖關節控制目標：動髖不動膝 3.腳掌控制目標：動踝不動膝 Summary 1.Knee pain comes from lose control of hip, foot 2.The goal of hip control：hip move, knee stay 3.The goal of hip control：foot move, knee stay #物理治療 #physiotherapy #瑞稞適能中心 #recallfitnesscenter #無痛訓練 #painfree #認識身體遠離疼痛 #膝蓋痛 #Knee pain #十字韌帶 #collateral ligament #半月板 #meniscus #前十字韌帶 #ACL #後十字韌帶 #PCL #扁平足 #flatfoot

為什麼會膝蓋痛? 無痛訓練 - 膝蓋 Why knee pain? Pain free training - Knee 💥膝蓋痛種類 膝蓋痛按痛的部位來分，可以分為下面幾種： 1.膝蓋骨周圍-髕骨痛： 膝蓋骨=髕骨，髕骨跟大腿骨（股骨）之間有個關節，當髕骨位置跑掉時，會跟大腿骨產生摩擦，就會出現在膝蓋骨周圍的痛。 2.膝蓋骨下緣-韌帶痛： 當膝蓋骨位置跑掉時，固定它的韌帶就會開始受到拉扯，常常這樣拉扯，韌帶可能會產生撕裂，久了就會有疼痛出現。 3.膝蓋兩側- 膝蓋側韌帶： 膝蓋的兩側有側副韌帶，內外各有一條，他們的功能跟十字韌帶一樣，在膝蓋扭轉到最大角度時，要負責把膝蓋固定住，如果膝蓋常常扭轉，這兩條韌帶就會被瘋狂的拉扯，就會造成膝蓋兩側疼痛。 4.膝蓋深層- 關節痛： 膝蓋裡面有十字韌帶以及半月板，十字韌帶負責固定關節，不讓膝關節脫臼、半月板負責讓兩邊的骨頭不要直接撞擊，正常使用的狀況，他們都會越用越健康；但是當姿勢不對，十字韌帶跟半月板就很容易受傷，像常聽到有人打球一個轉身就聽到啪一聲，自己把韌帶扭斷。 💥Type of knee pain Classification by painful area: 1.Around knee cap- patella problem: Knee cap=patella，there is a joint between knee cap and thigh, call patellofemoral joint, when patella out of position, fiction will occur over patellofemoral joint, and cause pain around knee cap. 2.Below knee cap - Patella ligament problem There is a ligament attach patella to lower leg, call patella ligament, when patella out of position, patella ligament will be over stretch and partial tear over time. 3. knee joint - Lateral ligament problem Lateral and medial collateral ligament between thigh and lower leg, like rope brings bone together. Anytime knee twist or shift too much, this two ligament will be over stretched, if knee twist too often, ligament will be damaged. 4.Inside knee joint - joint problem Cruciate ligament and meniscus inside knee joint, cruciate ligament keep femur and tibia bone together, meniscus is the cushion of knee joint. They will stressed by knee misaligned. ❓痛從哪裡來 膝蓋痛多是痛在韌帶跟關節上，會痛主要原因是姿勢歪掉，像上面的4種痛，1、2來自髕骨歪掉，3、4來自膝蓋位置歪掉。 膝蓋的組合是大腿、小腿、膝蓋骨，把他們當成火車跟鐵軌， 🚂火車＝膝蓋骨 🛤鐵軌= 大腿、小腿 不管是火車出軌（髕骨亂跑），或是鐵軌歪掉（大、小腿歪掉），都會造成事故，膝蓋痛就是這樣來的。 ❓Where pain come from Knee pain happened at ligament and joint surface, knee misalignment is the reason of knee pain. Type1, 2 pain is from patellofemoral joint misalignment, type3 &4 is from knee joint misalignment. #物理治療 #physiotherapy #瑞稞適能中心 #recallfitnesscenter #無痛訓練 #painfree #認識身體遠離疼痛 #膝蓋痛 #Knee pain #髕骨 #Patella #十字韌帶 #collateral ligament #半月板 #meniscus #前十字韌帶 #ACL #後十字韌帶 #pcl