今次分享呢個痛症，根本上好多運動員都會有，💥𝐏𝐚𝐭𝐞𝐥𝐥𝐚𝐫 𝐓𝐞𝐧𝐝𝐨𝐧💥 中文叫髕骨肌腱炎，亦都有啲人會叫跳躍膝，我喺功課都有做過呢個 Topic😆 好多時有啲人覺得膝頭哥痛，都係因為佢地臏筋發炎，我有好多學生客都有呢個痛症。 第一個原因：佢地練波時間好密，一星期練6日波，而且強度高，休息時間又唔夠，唔夠時間比膝頭哥修復。🌟調整休息時間 第二個原因：拉筋唔夠，好多時佢哋熱身或者打完波之後，都好懶同無拉筋既習慣，導致大腿肌肉長期崩緊，從而令膝頭哥負荷更加大。🌟注重拉筋放鬆肌肉 第三個原因：肌肉不足，通常我哋透過四頭肌去保護我哋嘅膝頭哥，如果肌肉唔夠，同時會為膝頭哥造成負荷。🌟加強訓練四頭肌肌肉 希望呢啲資訊都幫到大家🌟 髕腱炎是經常做跳躍動作的運動員或運動愛好者，常發生的一種病狀，因為只要你「反覆做膝蓋彎曲伸直的動作」，加上大腿肌肉無力或是活動量太大，可能使髕腱受到股四頭肌的拉扯，引起疼痛症狀。 但髕腱炎並非只發生在上述兩者身上，因為以下四個日常生活常用到的動作，如：走路、跑步、跳躍或蹲下都需要靠髕腱才能完成。所以只要你在上述四個動作的過程中姿勢不正確、用力不當都可能會引發髕腱炎。 髕腱炎在觸診時髕骨下緣疼痛最常見，一般在運動時或是運動結束後疼痛加劇，運動前通常不會有太明顯症狀，經過短暫休息後就能舒緩疼痛不適，因此容易被人忽略。但如果不稍加注意而繼續參與運動訓練或活動，可能會演變成為慢性的運動傷害。 髕腱炎的處理可以分為三階段，如下： 第一階段： 急性期先冰敷消除腫脹，並減緩運動量，貼紮可以使用肌貼給予髕骨支持並放鬆大腿前側的肌肉，或使用運動貼布(白貼)針對痛點壓迫、支持髕骨，護具方面則可以使用髕骨加壓帶。 第二階段： 等腫脹消除後，可以開始熱敷，增加受傷部位的血液循環，加速廢物排除，並做一些大腿前側低強度的伸展， Posted @withregram • @rehabscience 💥𝐏𝐚𝐭𝐞𝐥𝐥𝐚𝐫 𝐓𝐞𝐧𝐝𝐨𝐧💥 —— 🔎Patellar tendinopathy is characterized by pain at the anterior aspect of the knee, especially near the inferior pole of the patella, that is worsened as knee extensor (quadriceps) demand increases. - 👉This condition is more common in males and in sports such as basketball, volleyball, football and tennis as these activities require the patellar tendon to repetitively store and release energy. When the tendon is challenged beyond its capacity or not allowed sufficient rest, the risk of developing symptoms increases. - ✅In general, the exercises below progress from less stressful to more stressful on the tendon. When you are trying to figure out where you should start, begin with exercise one and see how your symptoms respond. Let me know if you have any questions. . 1️⃣Isometric Wall Squat 2️⃣Eccentric Focused Decline Squat 3️⃣Unilateral Leg Extension 4️⃣Forward Lunge 5️⃣Unilateral Leg Press 6️⃣Step Up 7️⃣Single-Leg Squat . #rehabscience

EP60搭配服用地圖：弓頭鯨遷徙路線與阿拉斯加捕鯨聚落 原本只是抱著好奇心想去看看Nalukataq而飛到Utqiagvik (Barrow)，沒想到卻不小心入了個大坑。 在事前做功課時，就聽說每個聚落可以捕鯨的時間不太一樣，有的地方只有春天能捕鯨、有的地方捕鯨季是秋天，還有一些地方春天秋天都能捕鯨，但究竟為什麼會是如此呢？究竟是純粹因為各地生活習慣不同，還是有其他原因？ 一直到離開Utqiagvik的那天，這個問題仍未獲得解答，於是我回來之後繼續尋找答案；以前求學階段非常不喜歡讀生物的我，還為此去鑽研了一下弓頭鯨的習性與遷徙行為。最後在看到遷徙路線圖的那刻，我整個恍然大悟—— 原來，弓頭鯨的在春天和秋天的遷徙路線是不一樣的！大體上來說，位於西側的聚落只有春天會有弓頭鯨經過，因此捕鯨季為春季，東側的聚落則是在秋季；至於夾在中間的Utqiagvik，地理位置得天獨厚，因此春秋兩季都可以捕鯨！ 這張圖上分享的資訊，不只解答了我自己的問題，也再次讓我感受到人與環境互動的迷人之處——環境當然不會100%決定人的行為，但環境條件的限制（無論是地形、氣候還是生物習性）仍然形塑了許多地方的文化傳統；認識這些傳統，不只讓我們更加欽佩老祖宗的生存智慧，似乎也對自然界的奧妙更加崇敬！ 資料來源為Alaska Eskimo Whaling Commission 底圖為Esri World Oceans 投影法為North Pole LAEA Alaska (EPSG:3572) 【EP60 北極圈裡頂天立地的他們，稱呼自己為「真正的人」——弓頭鯨、極地民族Iñupiat與美國最北邊的小鎮】 🔈 收聽節目： Spotify Apple Google SoundOn Firstory Baabao KKBox 各大播放平台搜尋「旅行熱炒店」或至官網 #podcast #travel #播客 #音頻 #自助旅行 #中文podcast #台灣podcast #阿拉斯加 #美國 #北極 #極圈 #永晝 #愛斯基摩 #因努伊特 #原住民 #捕鯨 #弓頭鯨

#開聲音聽發音  #記得收藏分享標記朋友❤️  除了大老闆 Santa Claus 以外，你還知道什麼經典的聖誕節人物呢？  可以對照著圖片上的中文翻譯來讀懂以下的英文介紹喔😊😊  🎄 聖誕精靈 Legend has it that the elves live with Santa Claus in the North Pole and serve as his helpers. They make toys in his workshop, take care of his reindeer and sleigh, and read the letters sent by children.   🦌 紅鼻子馴鹿魯道夫 Rudolph is a fictional reindeer with a glowing red nose, who was ridiculed by other reindeers, but eventually, helped illuminate the team's path through harsh winter with the brightness of his nose.  ⛄️ 雪人 Frosty In the famous song, a snowman, Frosty, magically came to life and brought joy to the local children. With the sun at its peak, he melted, but he told the kids not to be sad and that he’d come back again.  🎁 小氣財神史古基 In the novel A Christmas Carol by Charles Dickens, Scrooge was a greedy man; he despised Christmas, and the people were scared of him. However, after being visited by three Christmas Spirits, he transformed into a better person.   🥁 小小鼓手 In this famous Christmas song, the lyrics portrayed how a poor boy, with no gift to give to Jesus, played the drum for him. And, in return, received a smile from him. It reminds us that as long as we have Jesus in our hearts, it’s okay not having money or gifts to celebrate during this season.   Merry Christmas week!! ❤️❤️