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網球肘不是網球運動員專利!3招肌力伸展不上身!

「網球肘」不是網球運動員的專利,有一些高危險群容易被忽略!高雄1名45歲的中年男子因工作需要長期拿鐵鎚敲敲打打,約2周前右手肘外側出現疼痛情形,原本以為多休息就會好,後來竟然連小孩都抱不動,趕緊就醫才發現是「網球肘」。物理治療師提醒,網球肘並不侷限於網球選手,長期使用手腕及前臂者都是高危險群,並示範平時在家也可多做的3招預防運動。
物理治療師指出,網球肘是個慢性勞損所造成的疾病,也就是說通常疾病不是大意外引起的,而是慢慢累積,直到某個極限時,就突然大爆發,嚴重時就像廢了隻手似的,連一杯水都握不起來,更別說是握筆寫字、提重物、搬重物,嚴重影響日常生活。 網球肘高危險群要注意 另外,容易罹患網球肘者,大多是經常進行手臂高舉過頭的職業運動員,包括:網球、風帆衝浪運動、攀岩、擲標槍、手球及輪椅運動員。但除此之外,工作上時常需要前臂旋轉用力、反覆敲打,或提舉重物的人,也都屬於高危險群,包括:搬家工人、物流司機、餐飲業服務生,甚至常抱小孩,或抬著炒鍋忙於準備年菜的家庭主婦。 至於引起網球肘主要原因,常因手腕或前臂不當使用或重複動作,引起附著在肱骨和其外髁的總伸腕肌腱受傷,造成網球肘肌腱的受傷發炎與手肘外側疼痛,嚴重者連擰毛巾這小動作都沒法做。
關於網球肘復健訓練,治療師提醒,當網球肘發作的急性期,應當先多休息並冰敷,當急性期過後,在醫師的評估建議下,可以開始做肌肉伸展及肌力訓練,以便及早復原。她並示範急性期過後及平時在家就可以做的3招網球肘預防運動。 第1招【肌力伸展】運動:手臂伸直,手掌朝下,試著用另一手將手背往下壓,直到感覺前臂緊繃,重複15次。
第2招【肌力訓練】運動:握住有重量的啞鈴(也可用罐子),前臂放桌上,手腕伸到桌子邊緣,手掌朝下。慢慢舉起、放下啞鈴,讓手腕盡可能上下伸展。重複10-15次。
第3招【肌力訓練】運動:手掌朝上握住彈力球,前臂放桌上,慢慢捏緊彈力球15秒再放鬆。重複15次。
資料來源:華人健康網