雖然這篇valgus中文鄉民發文沒有被收入到精華區：在valgus中文這個話題中，我們另外找到其它相關的精選爆讚文章
valgus中文 在 James Au, PT, CSCS Instagram 的最讚貼文
2021-04-04 12:43:17
💥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 ...
💥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
valgus中文 在 James Au, PT, CSCS Instagram 的精選貼文
2021-04-04 12:43:17
💥Big toe pain (附中文) “Fix your feet alignment” - 📌 Hallux valgus - a condition clinically referred to the big toe deviating to the lateral(outside) of ...
💥Big toe pain (附中文) “Fix your feet alignment” - 📌 Hallux valgus - a condition clinically referred to the big toe deviating to the lateral(outside) of the body. - 📐 If you are to measure it, start from the sagittal axis to the midline of the big toe. Acceptable ranges are within 20 degrees of deviation relative to the sagittal axis. - 🚨 The condition of hallux valgus itself might not be the sole contribution of pain on your pain toe. But rather the intra-capsular fluid got pushed out of joint, with repetitive irritation from inner toe box can cause pain during flexion and extension of the MTP joint. - 🚶 So, you have pain when you walk. - 📈 What about foot orthotics? As research has shown that patients reported a decrease in pain level without affecting work hours in the office, and the mean amount of sick time leave for surgery is 53 days. So is there any exercises to help with the pain and correct foot deformity? YES！ - 📹 3 videos shown here. Start with the easiest and progress. - ⏱ Foot exercise require an immense control of individual muscles and neuromuscular connection. Don’t flare UP your toe but rather try to pinch DOWN. Focus on your big toe movement. It will take some time to learn isolated abduction of the big toe. - 👟 Change into shoes with a wider toe box or even put padding on the inside of the MTP joint to mitigate any chances of irritating the site of pain. ———————————————————————————💥 拇趾外翻 “練腳趾” - 📌 拇趾外翻 - 臨床上指的是大腳趾往身體外側偏移 - 📐 如果要測量大腳趾偏移的角度，我們從矢狀面開始量到大腳趾的中線。臨床上正常的範圍要在20度以內 - 🚨 拇趾外翻導致關節變形可能不是造成腳趾疼痛的唯一原因。關節囊內的液體因為關節變形而被擠出關節外，會導致關節外發炎腫脹造成疼痛，另一個原因是鞋子內襯反覆的刺激腫脹的關節，導致關節在屈曲和伸展時疼痛 - 🚶所以，走路的時候通常會感到疼痛 - 📈 足部輔具有用嗎？研究指出，輔具是可緩解足部的疼痛。而因手術導致不能工作的平均時間約為53天 - ⏱ 足部運動需要大量的神經肌肉控制。大腦因為從來沒有學習過這個動作所以剛開始做的時候腳趾都會有點不受控制，試著將腳趾往下抓地板而不要讓腳趾往上翹。注意你大腳趾的動作，學習足部關節的分離動作會需要一點時間 - 👟 換成寬的楦頭鞋子，或在大腳趾關節內側放襯墊，可減少刺激疼痛部位，這樣走路也不會一直磨到 . #jamesthephysio signing out
valgus中文 在 James Au, PT, CSCS Instagram 的最佳貼文
2021-04-04 13:58:58
. 💥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...
. 💥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