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腳底像針刺!足底筋膜炎發作,3招伸展復健!

秋風徐徐,正是全民行山遠足的季節,不過治療師提醒,行山遠足要小心足底筋膜炎上身,常路跑的人,反覆拉扯韌帶,若加上穿著不適當的鞋子,鞋子支撐避震效果差,在不適合的場地運動等,以及賽前過度訓練,都容易誘發足底筋膜炎。
腳底像針刺!足底筋膜炎發作,3招伸展復健 治療師表示,足底筋膜就像是人體天然的避震器,有支撐足弓的功能,常路跑的人,足底筋膜反覆受傷及過度拉扯韌帶,長時間下來,易造成發炎疼痛,尤其當筋膜長期受力、小腿肌肉較緊時,就容易引起足底筋膜炎。
踩地如針刺
足底筋膜炎先保守治療
門診曾收1名25歲的男子喜愛路跑,有次睡醒一下床時,腳底竟像踩到針一般劇痛,平時只要久走、久站,後腳跟及前腳趾也都很痛,甚至影響連小腿都會抽痛抽筋,原本以為是單純肌肉疲勞抽筋,忍痛3個多月就醫才發現是足底筋膜炎。 臨床治療上,通常會先採保守治療,包括多休息、活動後冰敷疼痛處,再配合手法伸展治療,運用伸展手法可舒緩及改善。
足底筋膜炎是退化性疾病 不容易治癒
治療師提醒,足底筋膜炎因為是退化性疾病,不容易治癒,常變成反覆的慢性疼痛。建議患者要注意適度休息、勤做足底筋膜與小腿後肌伸展,以及考慮使用良好支撐的鞋墊,幫助減低足底負擔。 建議足底筋膜炎發作時或平時,可做3招運動,以伸展小腿肌肉及足底筋膜,並訓練小腿後側肌肉群。
第一招/小腿肌肉伸展運動:採弓箭步姿勢,痛的腳放後側,雙腳腳跟著地,身體向前傾,感覺小腿後側肌肉拉緊,維持15秒,放鬆,伸展小腿後肌。重複15次,1天3回合。 第二招/足底筋膜伸展運動:採坐姿,一腿膝蓋彎曲置於另一腿上,手指握住腳指,另一手放在腳跟,將腳指往身體方向扳,感覺腳底有些微酸痛,緊繃感,維持15秒放鬆,伸展足底筋膜。重複15次,1天3回合。 第三招/訓練小腿後肌群運動:雙腳墊腳尖約3秒,每天做20下,以訓練小腿後肌群。