【動作三平面】
寫寫無聊的廢文
講到運動傷害
除了碰撞造成的挫傷、扭傷之外
其實有更大一部分來自於微小傷害累積📉
像足底筋膜炎、阿基里斯腱病變、髕骨肌腱炎、甚至椎間盤突出、椎弓解離等
往往都是反覆的微小傷害累積
累積後造成好不了的傷、甚至是斷裂等大傷🦽
❓為什麼會產生這些微小的傷害呢🤔
今天將從動作🦵來探討這些微小傷害累積
🔑很重要的一點要先理解動作有三個平面🔑
✔️矢狀面:彎曲(flexion)、伸(extension)
✔️額狀面:內收(adduction)、外展(abduction)、側彎(sidebend)
✔️水平面:內轉(internal rotation)、外轉(external rotation)
上述為最常見的動作,在不同骨頭或關節還會有更細微可討論的動作
微小傷害的成因
常來自於其中一個平面的活動度不夠
必須在另一個平面偷距離
因此產生🔍無法控制的代償🔍
無法控制的代償,顧名思義是📌被迫做出📌的代償動作
在動作過程中你將📌無法避免📌這種代償模式
反覆多次單一的代償模式
就會在組織上累積傷害
例子1️⃣
腳踝“矢狀面”活動度不夠➡️用腳掌外八(脛骨外轉)在“水平面”偷距離
✔️矢狀面受限:跟腱過緊或腳踝沾黏,造成腳踝背屈不足
✔️水平面代償:用脛骨外轉(腳掌外八)偷距離
走路、跑步、運動就是要用到這麼大的腳踝角度,才有辦法維持穩定往前
角度受限、又想要做出動作
必定會在其他面偷距離來補足
🔑偷距離的動作、往往就是無法控制的代償來源🔑
無法控制的代償,就容易累積傷害
至於腳掌外八(脛骨外轉)對下肢造成的影響
請參閱之前的文章
https://www.facebook.com/permalink.php?story_fbid=205556757594761&id=107381010745670
例子2️⃣
髖關節“矢狀面”活動度不夠➡️用腿開開(股骨外展+外轉)在“額狀面”偷距離
✔️矢狀面受限:淺層臀大肌緊繃,造成髖屈受限
✔️額狀面代償:腿打開(股骨外展)
髖關節彎曲不足
在坐姿、蹲、前彎等動作時,會大幅增加腰椎彎曲角度
所以一部分腰痛的病人
為減少坐姿時腰椎的彎曲,會用腳開開的坐姿來代償
坐著腿開開的討論更詳細可參閱先前文章
https://www.facebook.com/permalink.php?story_fbid=194424148708022&id=107381010745670
從三個平面去看動作
雖然比較抽象、困難
但才能避免做出對蹲舉自己兩倍體重但膝蓋痛的人
建議他去練股四頭肌這種看似腦袋有洞的建議
看清楚動作的本質
針對疼痛後運動的建議
將更有目標
而不只是叫你去做重訓啦、練肌力啦、練核心啦、練柔軟度啦
這種google醫師都能給的答案
同時也有4部Youtube影片,追蹤數超過44萬的網紅Kazuya Sakoda,也在其Youtube影片中提到,1 Minute Stretches For Back Pain Relief From Roots Cause 0:00~3:20 Overview 3:20~6:25 Stretching the buttock's back muscles 6:25~7:33 Conclusion 1 M...
「internal rotation」的推薦目錄:
- 關於internal rotation 在 張嘉哲 骨科醫師 Facebook 的最佳解答
- 關於internal rotation 在 物理治療師Aron x Sports Facebook 的最讚貼文
- 關於internal rotation 在 Facebook 的精選貼文
- 關於internal rotation 在 Kazuya Sakoda Youtube 的最佳解答
- 關於internal rotation 在 StepGeekTV Online Youtube 的最佳貼文
- 關於internal rotation 在 一二三渡辺 Youtube 的精選貼文
- 關於internal rotation 在 Internal vs. External Rotation (EXPLAINED!) - YouTube 的評價
- 關於internal rotation 在 How to Improve Shoulder Internal Rotation - YouTube 的評價
- 關於internal rotation 在 Muscle and Motion - Hip Adduction with Internal Rotation 的評價
internal rotation 在 物理治療師Aron x Sports Facebook 的最讚貼文
十字韌帶術後該做些什麼? 🦿
近期在臨床接到幾個膝蓋前十字韌帶術後的客戶,很妙的是有些已經開完刀半年以上,期間沒有接受治療,原因是醫生沒有特別交代要如何復健🤭
大多的主述是膝蓋仍不適和反覆腫脹,或者對於回歸原本的運動沒有信心。
所以這篇分享術後三個階段,每個階段該有什麼目標讓復健能順利的進行!
✅階段一:改善動作(Improving Your movement)
✅階段二:恢復力量及控制(Restoring Your Strength and Control)
✅階段三:學習減壓落地(Relearning Proper Force Absorption)
-
手術後,有些人會覺得不是該好好休息,不要動讓組織恢復就好❓
A: 其實有研究指出,年輕的男性(平均20歲左右)術後每天會有接近0.8%總體肌肉流失;使用拐杖或護具一週後股四頭肌會有6.7%的下降(Kilroe, S.P. et al 2020)
因此近期,在減緩腫脹和疼痛後,大多傾向儘早開始活動,避免過度的固定使肌肉萎縮。
🤔也有些人會覺得,韌帶既然接好了只要能走路應該就沒事了吧❓
A: 可以看到圖中的個案,兩個案例都是開刀超過了半年,但在行走過程仍呈現膝蓋「外翻(Valgus)、內轉(Internal Rotation)」讓十字韌帶受傷的高風險位置上,並有許多的代償。
因此重新學習行走、下肢排列的動作控制便顯得格外重要,才能避免傷害再次發生!
-
之後會針對不同的階段再和大家分享,歡迎追蹤和按讚分享~
#樞適物理治療 #前十字韌帶 #傷後重建恢復
internal rotation 在 Facebook 的精選貼文
足弓下陷容易導致膝蓋扭轉
所以Pronation不好要小心
因為膝外翻會造成膝蓋內側壓力
所以Valgus很危險要避免
因為肩外展時肩胛下壓會導致夾擠
所以Scapula Depress是禁忌
因為髖部需要活動,而多數人都缺乏髖內轉
所以Hip Internal Rotation人人的要練
因為髂脛束緊繃會導致膝蓋外側疼痛
所以人人都要放鬆IT band
因為腰肌連結腰椎前側與股骨
所以每個人都應該做髖屈肌伸展
因為糖分會造成體內眾多疾病與血管損傷
所以飲食中應該去除糖分
有太多太多上述的論點無法一一贅述
但~這些似乎是現在訓練中常見的策略
「因為...所以....」
「因為危險、所以避免」
「因為偏弱、所以要練」
這類「絕對性的論述」讓訓練越來越偏態
讓大家傾向照本宣科地複製
不再動腦筋思考或是觀察與判斷
足弓下落、膝蓋外翻,是步態與運動表現中
重要的發力機轉
關鍵不是「不能Pronated 或是 Valgus」
而是「#如何控制這兩個動作的程度」
或是「#失控中如何拉回的能力」
這類的判斷
完全不是你上了什麼評估課就能學到
重要的是你有沒有辦法了解該個案與該動作中該有的需求
觀察個案現有的狀況
再進一步地做出判斷,思考要加量、減量還是控制
復健後需要回復到日常生活走路
跟復健後要回到運動場上的表現
這兩者所需要的程度都不同
訓練~靠的是訓練者的腦來分析
不是訓練者的喉嚨來喊聲
更不是靠著跟對方聊天打屁就能改變現況
用眼觀察、用腦分析、用嘴引導、用心帶領
相對 vs. 絕對
你能做出多少的判斷?
#BelieveTraining
#信念功能教育學院
#玩人體
#訓練不只是訓練
internal rotation 在 Kazuya Sakoda Youtube 的最佳解答
1 Minute Stretches For Back Pain Relief From Roots Cause
0:00~3:20 Overview
3:20~6:25 Stretching the buttock's back muscles
6:25~7:33 Conclusion
1 Minute Stretches For Back Pain Relief From Roots Cause
https://seitaiin-kazu.com
Back pain stretch relief - https://seitaiin-kazu.com -
If you're searching for Back pain stretch relief then watch this video to learn everything you need to know about Back pain stretch relief
#StretchForBackPain #BackPainRelief #RootsCauseOfBackPain
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Stretches for Back Pain Relief, How to Stretch Routine, Beginners Home Yoga
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Best Stretches to Relieve Low Back Pain
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Yoga For Lower Back Pain | Yoga With Adriene
https://www.youtube.com/watch?v=XeXz8fIZDCE
Stretch Combo to Relieve Low Back Pain
https://www.youtube.com/watch?v=x795dZpmW7E
Yin Yoga for Low Back & Hip Pain | Twists, Internal Rotation, Gentle Yoga Stretches for Beginners
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Yoga For Back Pain | Yoga Basics | Yoga With Adriene
https://www.youtube.com/watch?v=phuS5VLQy8c
Yoga For Hips & Lower Back Release | Yoga With Adriene
https://www.youtube.com/watch?v=Ho9em79_0qg
Lower Back Stretches to Relieve Back Pain [Ep41]
https://www.youtube.com/watch?v=vi-F1Ga2X9Q
Yoga For Upper Back Pain | Yoga With Adriene
https://www.youtube.com/watch?v=d6zJkHcjbWc
Yoga For Back Pain - 30 Minute Back Stretch, Sciatica Pain, & Flexibility Yoga Flow
https://www.youtube.com/watch?v=pyFNz8zJSdw
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internal rotation 在 StepGeekTV Online Youtube 的最佳貼文
รีวิว Casio Pro Trek F20A นาฬิกาที่แข็งแรงที่สุดจาก Casio ผ่านการทดสอบระดับเกรดทหาร
Casio Pro Trek F20A เปิดราคาเมืองไทย 14900 บาท เท่านั้น สามารถไปชมตัวจริงได้ที่งาน International Watch Fair วันที่ 21 สิงหาคม 2561 - 30 กันยายน 2561 นี้ ที่เซนทรัลชิดลม กรุงเทพมหานคร
Wear OS by Google™
4 GB internal memory
512 MB RAM
512 MB of RAM available.
Wi-Fi (IEEE 802.11 b/g/n)
Bluetooth® Smart
Super-Illuminator
MIL-STD-810G compliant
The MIL-STD-810 is a U.S. military technical standard that specifies environmental test conditions for military equipment. The standard defines tests for the compatibility of equipment and devices with extreme temperatures and air pressures, solar radiation, humidity, chemicals, acceleration forces and vibrations.
Smartphone time
Double LCD (320 x 300)
Touchscreen
Sunrise/sunset display
Fishing Timer
A special sensor measures the air pressure (measuring range: 260/1100 hPa) and presents this on the display in the form of a symbol. This enables early detection of weather trends.
Digital-compass
A built-in direction sensor detecs the magnetic north.
10,000 m Altimeter
A pressure sensor detects changes in the air pressure and converts the result into an altitude up to 10,000 m.
Altimeter data memory
Depending on the model, up to 40 sets of elevation data can be stored in the watch's data memory and re-accessed at any time. Each of these data sets consists of a measured altitude as well as the date and time. In addition to the individual altitudes, the maximum and minimum altitudes during a measurement are also stored.
Moon Phase Indicator
The moon phase indicator shows the current moon phase based to the earth
Tide indicator
Once the high tide time has been entered for a selected location, the watch can display the low and high tide phases at this location on any given date. This can be quite useful, for example, if you want to know the patterns of the tides at your destination in advance.
Gyrometer
Ideal for outdoor activities: The gyro sensor shows you every little change in direction during navigation, ensuring you always reach your destination. The sensor detects the smallest movements of the watch and acts against this by supporting optical image stabilisation or the alignment of the display.
Acceleration sensor
The motion sensor responds to acceleration and shows this as a speed on the display. The sensor also supports the auto rotation function of the watch, ensuring that the image is always displayed the right way up on the display.
GPS function
Measures your current position using artificial satellites circling the globe.
World time function
Displays the current time in major cities and specific areas around the world.
Daily alarm
The daily alarm reminds you of events that recur every day, by emitting an audible signal at the set time.
Snooze feature
Each time you stop the alarm, it sounds again after a few minutes.
Vibration alert
The vibration alarm discreetly reminds you of important appointments, without emitting a loud signal.
Airplane Mode (Offline Mode)
At the touch of a button, the watch switches to offline mode. This means that you can disable the wireless or GPS receiver when in the air for the duration of the flight.
Microphone
Make your daily life easier using practical voice commands spoken directly into the microphone on your watch. For example, you can start a Google search by saying "OK Google" — without the need to touch the display, or even take your smartphone out of your pocket. Many actions can be performed via the microphone using voice commands.
Mineral glass
The tough mineral glass resists scratching.
Resin case
Resin band
Synthetic resin is the ideal material for wrist straps thanks to its extremely durable and flexible properties.
Battery level indicator
An indicator shows the current battery level.
Water resistance classification (5 bar)
This watch can be worn when showering and bathing - it is tested for water resistance up to 5 bar according to ISO 22810.
Dimensions (H x W x D)
61,7mm x 57,7mm x 15,3mm
Weight
approx. 90 g
Availability of models and/or lineups may differ depending on the country or region.
Technical amendments and errors excepted. The sizes in figures do not correspond to the original sizes.
The colours may differ slightly from the original.
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![post-title](https://i.ytimg.com/vi/gx-zTVB9EzE/hqdefault.jpg)
internal rotation 在 一二三渡辺 Youtube 的精選貼文
大好きなバイクはカワサキのZR-7S
タンブリーニさんのご友人です、
また遊びに来て下さいね、
Simple, dynamic form. It has high reliability, and four valve in-line engines of four air cooling strokes DOHC2 from low inside velocity equipped with KLEEN that demonstrates a rich torque. And, half Cowling of the frame mount that improved the comfort was installed in the body that boasted of a high perfection as 750 sports such as suspensions with an adaptation high as for the sports running "ZR-7S".
The long-distance race line like a seat etc. that excel in the mass fuel tank and the livability of 22L and are large-scale is considered. The depth of the bosom that answers various usages is had from commuting and going to school to a long touring.
POWER UNIT
One ideal type and ZR? of upper middle loading sports that Kawasaki thinks aboutThe engine installed in 7S is ZR750CE of four two air cooling valve DOHC parallel cylinders. Ripening is done repeatedly, and the power unit of the tradition to boast of high reliability. When Ushiki will be adopted soon, a mechanical loss is decreased, and it rotates high as the cam depresses the valve lifter directly, a high follow is demonstrated. A compact layout has been achieved by shortening the back and forth length by using Haibochan for the first deceleration, and assuming a short stroke of boa 66.0mmx stroke 54.0mm. The first Tenshonar is installed in the deceleration chain, and, in addition, quietness has been improved. The carburetor is ..CVK32.. ..four ream.. ..taking off.. .. An excellent response has been acquired by installing K・TRIC(Kawasaki Throttle Responsive Ignition Control) that also operates open times of the throttle and the engine rotational speeds in addition to a basic performance that demonstrates a high follow also by the throttle ..rough.. operation and always sets the best ignition timing in all the rotation regions from low inside rotation region to Rebrimit. The transmission is five velocity mission that makes the best use of a wide power band. The positive neutral finder that reduced time when it looked for the neutral when it answered the sports riding by setting 2.3 four-speed to the crossing feeling, and it stopped also installed it. The shift touch has been improved by taking Imborutosprain that smoothly does the slide of the mission gear. The exhaust pipe and the silencer are 4into1 types made of all stainless steels excellent in the pulsation effect. A powerful exhaust note when it is quiet is achieved while drawing out power to its maximum. In addition, KCA(KawasakiCleanAir) that greatly decreases the number of carbon monoxide (CO) and hydrocarbon (HC) by introducing a new nature directly from the air cleaner into the exhaust port, and reburning exhaust gas is installed for the first time as a domestic model, and it is assumed the engine that considers the environment. ZR-7S of the model was suited to the noise regulation by internal and the structure changing about the silencer and changing the shape of the air cleaner case in 2001 in 2003.
![post-title](https://i.ytimg.com/vi/nF-1MA8cNrE/hqdefault.jpg?sqp=-oaymwEbCKgBEF5IVfKriqkDDggBFQAAiEIYAXABwAEG&rs=AOn4CLClD5mrXSqVSR4eWclhnmUDa2bj7w)
internal rotation 在 Internal vs. External Rotation (EXPLAINED!) - YouTube 的美食出口停車場
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