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行路時腳前掌先落地可減痛症!

走路時腳踭先落地或八字腳等姿勢,均可引致腳痛、膝痛,甚至腰痛。伸展治療師指正確走路姿勢應盡量腳前掌先落地,然後才落腳掌,最後腳踭輕輕着地,一般人鞋踭磨蝕嚴重,反映走路時腳踭過度受壓。多伸展腳部筋膜及強化肌肉,可避免步姿出錯,減少痛症。 記者:梁麗兒 若留意身邊人的走路姿勢,不難發現不少人習慣腳踭先落地。腳踭、拇趾位置為受壓點,易因勞損引致「起枕」。伸展治療師表示,腳前掌較多脂肪,猶如腳部的Airbag(氣袋),有保護及避震作用。走路時前掌先落地,可減輕衝擊及較穩陣。 惟腳踭脂肪較少,如經常腳踭先落地,會對身體產生3至4倍的撞擊力,並傳送至膝部及髖關節,可造成長期勞損,導致腳踭痛、足弓痛及扁平足等問題。相反,若前掌先落地,因肌肉和筋膜自然鎖緊腳部,比起腳踭先落地,較少出現扭傷及拗柴等風險。 治療師指出,正確的走路姿勢應是先提起大腿,腳尖近尾趾位置先着地,然後拇趾位置落地,再落腳掌,最後腳踭以蜻蜓點水的方式輕輕着地,步姿宜輕盈,腳步要放輕。不少人常受膝痛或腰痛等痛症困擾,其實也與步姿出錯有關,腳踭如先落地,腳部左右擺動的幅度相對較大,有機會造成膝部向內翻,長遠引起膝痛問題。同時髖部、臀部的肌肉會因過度收緊,致腰椎前凸,引發腰椎痛。 在家赤足走路改善步姿 另慣常以「外八字腳」走路的人,膝關節受力加劇,都會有膝痛、腰痛等問題。有大肚腩、愛穿高跟鞋、腰腹肌肉無力或常要拿重物,如步姿出錯,更容易引致痛症。 若要知道自己的步姿有否問題,可以觀察鞋踭的磨蝕情況,習慣腳踭先落地者,鞋踭的磨蝕較嚴重,鞋踭內蝕比較常見。其次可憑腳踭「起枕」的嚴重程度,評估腳踭受壓情況。 腳部充滿感覺神經,但因長時間穿上鞋子,致有關感覺退化。他建議要改善步姿,可嘗試多在家赤足走路,先訓練腳部的感覺神經,再學習腳前掌先落地,有助踢走壞姿勢。 伸展腳部如腳腕、腳趾的肌肉和筋膜,可以提升平衡力及走路時的抓地能力。