b***m 发帖数: 2112 | 1 开新帖回应facenorth201(感觉不开新帖可惜了,呵呵!):
http://www.mitbbs.com/article_t/Running/31799671.html
我搜过mitbbs,似乎这里咨询最合适。
我足底筋膜炎(PF)2个多月了,根据自己的经验给你开个方子。
关于PF的事实可以参看这里:
https://zh.wikipedia.org/wiki/%E8%B6%B3%E5%BA%95%E7%AD%8B%E8%86%9C%E7%82%8E
之前有帖子,你可以看一下(一定仔细看):
http://www.mitbbs.com/article_t/Running/31799091.html
大概的再概括一下:
1)最典型的症状是早晨起床后脚着地时脚底有刺痛感觉,每天如次。
2)跑步者中大概有10%的人会得PF。而统计上看,脚弓偏高或偏低的人群中更容易得此
病。
3)PF痊愈非常慢,基本上要3个月以上,有的会持续2年。所以,有人说,这是跑者一
辈子不想得第二次的病。
4)最近几年的文章似乎说PF不是普通的肌肉炎症,而是"一种退化(degeneration)或
组织的弱化(Weakening)",一般的抗炎症药不起作用。如果你去看医生,他很可能根
据几年前流行的治疗方法给你治疗。但是网上很多人抱怨无效!
在给你开方子之前,先提醒你一下:
1)首先确认你得的是PF(参考上面第一条)。
2)这真是一个会让你烦恼的病,一定时候你会觉得它简直就是梦魇,挥之不去。所以
一定要有耐心,一定要保持积极的心态。
3)虽然痊愈缓慢,但是要采取积极的对策,消极对待会痊愈的更慢。
4)网上信息五花八门、youtube视频无数,可以看看,但是要小心甄别。还有专门的网
页,卖宝典赚钱的。
5)看医生不一定管用,去一次足够。医生没有针对此病的100%有效的方法。
下面我给你分享自己的办法,你可以试试看。(我得先声明:不一定有效,有效用也一
定很缓慢,考验你的耐心)
0)前提是假定PF确实是一种退化疾病,而不是炎症。如此的话,很多花哨的治疗方法
都是不必要的,比如吃ibu、贴膏药、甚至是注射等。我比较认同下面这篇文章的观点
,你可以参考一下:
https://www.douban.com/note/390748244/
1)围魏救赵:买个foam roller,经常做小腿、膝盖侧面、大腿等部位肌肉的按摩,特
别是小腿腿筋部位。一天3次以上。平时走路、hike或跑步会加大相关肌肉群的负担,
导致它们疲劳。按摩能缓解疲劳,从而间接减轻脚底肌肉的负担。
2)直接按摩:找个偏硬的网球(高尔夫球也可以),踩在脚下,直接按摩足底筋膜(
Pf: Plantar fascia,偷个懒,再简写一次)。一天3次以上。PF基本上是Pf拉伸过度
(脚趾到脚跟方向)所致,踩球按摩是侧向挤压,不会直接拉伸Pf,所以是可行的。
3)冰敷:我不太明白冰敷的原理,但是我个人感觉有效。一天3次以上。我基本上在踩
球按摩之后做冰敷。而且我不用冰袋,而是用保冷剂(医生给小孩用的退烧保冷小袋就
可以)。一般说长时间冰敷会导致肌肉轻微损伤,所以20分钟冰敷就可以。但是我个人
感觉脚底肌肉厚实,保冷剂比普通冰块强劲,效果更好。我假想的原理是(非常的不一
定对):身体感受到Pf的疼痛时,会发动免疫系统,把疼痛部位当做发炎症状来处理,
从而分泌一些化学物质(这个我没搞清,不知道是啥),去企图修复。但是炎症通常会
减缓肌肉的自我修复过程,这就是为什么经常需要ibu等消炎药。我们需要的是促进受
伤部位的血液流通,而不是“炎症”加重。冰敷使受冷部位血管收缩、麻痹神经从而减
轻痛感,进而压制免疫系统。看起来按摩和冰敷是矛盾的,但是似乎又能统一起来。这
也是我为什么选择先按摩,再冰敷的理由。
4)平时:平时走路减少脚后跟部位承重,多用前脚掌外侧承重。你可以试着用手向上
掰大脚趾,基本上你会看到脚掌有一根粗大的脚筋凸起来。然后你顺着那根脚筋向脚后
跟摸,同时按压,你会找到痛点。平时多注意减轻那个部位的负担,瘸着走路都可以。
5)走路或跑步姿势:重点是尽量减轻Pf的拉伸。生理结构上的特点决定了人走路或跑
步的时候,会不自觉的弯曲脚趾,向后蹬腿踩地发力。这个过程自然的要拉伸Pf。注意
,PF是过渡拉伸Pf引起的。受伤了当然就尽量不拉伸它了。除了上面4)提到的转换承
重部位,就是尽量避免拉伸Pf。如何做到?类比手掌抓鼠标的姿势,走路或跑步时时刻
保持脚掌“抓鼠标”的姿势,切记脚趾上翻(从而拉伸Pf)。你会觉得别扭,但是得了
PF,祝贺你,你别无选择。网上有人提到一种促进PF痊愈的方法:用脚趾抓高尔夫球,
每天练习。我觉得道理是一样的。想象像握拳头一样,走路的时候,“握紧”脚趾。你
会发现,基本不会感受到PF的痛感。这是因为,拉伸Pf会疼,收缩Pf却不会!
6)特制鞋垫:我觉得这是对我最有效的措施。你去咨询医生,他可能会推荐特制鞋垫
:根据你的脚型,制石膏模型,然后定制鞋垫。这很贵,我感觉应该是200美刀/只的样
子。简单的办法是买现成的鞋垫,比如我用的这款:
https://www.amazon.com/Sidas-Insoles-X-Small-Mens-3-Womens-4/dp/B005N7GQ9O
你在amazon上搜"Insoles plantar fasciitis",很多选择。我自己觉得上面这款很有
效。跑鞋鞋垫换上这个3D insoles后,脚弓和脚后跟支撑非常好,Pf负担明显减小,同
时注意跑步时避免脚趾上翻拉扯Pf,最近两周我的跑量达到80km:-)。但这只是避免PF
严重,要痊愈我还不知时日几何:-(。
7)能不能继续运动?我觉得能,至少跑步没问题,我就坚持跑(3D insole+护膝+小腿
、大腿tights+脚掌缠band+尽量减轻Pf负担的跑姿)。还可以游泳、用健身器材锻炼等
,但是羽毛球、登山等运动就免了。因为这类运动难免拉伸Pf。我得了PF后,在没变严
重的时候,打过羽毛球、跑过2km接力赛,结果PF加重!
简而言之:
1)伤了Pf,就尽量别用(“用”是指拉伸)它(措施如上);
2)选择积极对策:促进Pf部位血液循环的挤压措施;
3)不要让疼痛刺激免疫系统:冰敷(值得怀疑的措施);
4)忍不住运动的诱惑的话,就去吧,但是别“刺激”Pf(如上我的经验);
5)加强身体其他肌肉群的锻炼,从而间接减轻Pf的负担。
以上的方子,花钱的部分大概不到100美刀,应该比在美国看一次医生便宜:-)。 | b***m 发帖数: 2112 | 2 贴点我的running log里的记录:
PLANTAR FASCIITIS
http://www.runnersworld.com/tag/plantar-fasciitis
Plantar fasciitis is caused by drastic or sudden increases in mileage, poor
foot structure, and inappropriate running shoes, which can overload the
plantar fascia, the connective tissue that runs from the heel to the base of
the toes. The plantar fascia may look like a series of fat rubber bands,
but it's made of collagen, a rigid protein that's not very stretchy. The
stress of overuse, overpronation, or overused shoes can rip tiny tears in it
, causing pain and inflammation, a.k.a. plantar fasciitis.
Common symptoms of plantar fasciitis
Plantar fasciitis sufferers feel a sharp stab or deep ache in the middle of
the heel or along the arch. Another sign is the morning hobble from the foot
trying to heal itself in a contracted position overnight. Taking that first
step causes sudden strain on the bottom of the foot. The pain can recur
after long spells of sitting, but it tends to fade during a run, once the
area is warmed up.
Common causes of plantar fasciitis
Plantar fasciitis tends to strike those who overtrain, neglect to stretch
their calf muscles, or overdo hill work and speedwork.
Plantar fasciitis can also be caused by biomechanical flaws, including flat,
high-arched feet and a tight Achilles tendon; excessive pronation; sudden
increases in training mileage; beginning speedwork; wearing worn running
shoes; running on hard surfaces, like asphalt or concrete; or wearing high
heels all day before switching into flat running shoes.
Prevention and treatment of plantar fasciitis
Plantar fasciitis can be a nagging problem, which gets worse and more
difficult to treat the longer it's present. To prevent plantar fasciitis,
run on soft surfaces, keep mileage increases to less than 10 percent per
week, and visit a specialty running shop to make sure you're wearing the
proper shoes for your foot type and gait. It's also important to stretch the
plantar fascia and Achilles tendon.
At the first sign of soreness, massage (roll a golf ball under your foot)
and apply ice (roll a frozen bottle of water under your foot). What you wear
on your feet when you're not running makes a difference. Arch support is
key, and walking around barefoot or in flimsy shoes can delay recovery.
If pain is present for more than three weeks, see a sports podiatrist.
Treatments such as orthotics, foot taping, cortisone injections, night
splints, and anti-inflammatories decrease symptoms significantly in about 95
percent of sufferers within six weeks. For more stubborn cases, physical
therapy may be prescribed; six months of chronic pain may benefit from shock
-wave therapy, an FDA-approved plantar-fasciitis treatment.
While it's typical to experience pain in just one foot, massage and stretch
both feet. Do it first thing in the morning, and three times during the day.
1. Achilles Tendon Stretch: Stand with your affected foot behind your
healthy one. Point the toes of the back foot toward the heel of the front
foot, and lean into a wall. Bend the front knee and keep the back knee
straight, heel firmly planted on the floor. Hold for a count of 10.
2. Plantar Fascia Stretch: Sit down, and place the affected foot across your
knee. Using the hand on your affected side, pull your toes back toward your
shin until you feel a stretch in your arch. Run your thumb along your foot-
-you should feel tension. Hold for a count of 10. | b***m 发帖数: 2112 | 3 From internet:
How to Recover from Plantar Fasciitis
February 23, 2011 by Bryon Powell · 85 Comments
252
I’ve dealt with plantar fasciitis and I get asked pretty frequently what I
did for it. Below is my own personal recovery regimen. It’s not medical
advice and shouldn’t be taken as such. If you have symptoms (mainly, a
painful or burning sensation in the heel, particularly in the first steps
upon waking or standing), begin an active, not passive recovery process as
soon as possible. I shut down my training within three runs of my first
symptoms and still dealt with the injury for more than half a year.
I will reiterate that this was my own course of treatment. I’m sure that
many others will offer their own paths to recovery in the comments. In fact,
I encourage it. However, these, too, should be taken as personal paths to
PF recovery. With that out of the way, here are a couple quick thoughts on
PF.
First, recovery is a long, long process that you need to stick with even
after symptoms abate!
In the short term:
• Try wearing supportive shoes. I like light, flexible shoes, but
ran in the Salomon XT Wings 2 with an aftermarket insole for 4-6 months. Cut
out or limit uphill running for a while. Same goes for speed work. If you’
re engaging your calves, you’re tightening the PF.
• Wear a night brace. I couldn’t get used to fabric ones that
really bent my toes up. A hard boot is so worth it.
• ALWAYS wear a supportive shoe until you’re 100% healthy. That
means in the house, in the shower, and for your very first and very last
steps of the day. First thing in the morning is key. If you’ve got PF, you
’ll have noticed pain or at least severe tightness in your arch when you
take your first steps.
• Stretch your calves. Stand on some stairs with the edge of your
toes at the ball of you feet. Transfer 60-70% of your weight to one calf.
Hold for 90 seconds… or, as I prefer, 3×30 seconds with a 2-3 second
release between stretches. Repeat with your other foot, even if it’s
uninjured. Repeat this 3 times a day.
• Ice the affected area 1-3 times a day for 10-15 minutes each time.
• I took ibuprofen per directions for a couple months. I’m not
sure I would do this if I had a recurrence.
• Roll a tennis ball under your arch for a few minutes 2-3 times a
day. Over time you’ll feel you need to increase the pressure to get any
result. Eventually, you can move on to a golf ball. Do this on a light to
medium weight carpet. It does not work well on hard floors as the ball tends
to scoot away.
• I used KT Tape with good success.
As part of both the short and long term:
• I was told that I needed to learn how to reengage and strengthen
your glutes. For a while, I did sidelying hip abductor exercises. Once you
start doing the sidelying hip abduction exercise, you’ll be able to feel
your glutes when running… practice engaging them. I found it was easiest to
do so on slight inclines.
• Work on your core strength. I did plank circuits.
• It was also recommended that I work on ankle mobility.
Long Term:
• GRADUALLY work back to normal support in shoes and amount of
shoeless walking.
• Graduate to more intense core and glute exercises.
• Eventually, I switched to eccentric calf strengthening. Basically
, it’s the same as the stretching, except I started out with two feet
together. I’d get on my toes, slowly drop down (2 count), and then raise
back up. I started with 3 set of 20 with the sets spaced at least 15 minutes
apart if not much longer. You can build up the number in a set to 40 or 50
… and then move on to doing single leg raises and drops. | c****s 发帖数: 2487 | 4 先点个赞
8E
【在 b***m 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 开新帖回应facenorth201(感觉不开新帖可惜了,呵呵!): : http://www.mitbbs.com/article_t/Running/31799671.html : 我搜过mitbbs,似乎这里咨询最合适。 : 我足底筋膜炎(PF)2个多月了,根据自己的经验给你开个方子。 : 关于PF的事实可以参看这里: : https://zh.wikipedia.org/wiki/%E8%B6%B3%E5%BA%95%E7%AD%8B%E8%86%9C%E7%82%8E : 之前有帖子,你可以看一下(一定仔细看): : http://www.mitbbs.com/article_t/Running/31799091.html : 大概的再概括一下: : 1)最典型的症状是早晨起床后脚着地时脚底有刺痛感觉,每天如次。
| n*****0 发帖数: 23 | | t*********t 发帖数: 4766 | 6 踮楼梯你没试吗?根据那个斯坦福公开课,85% 有效率。对我很有效。
8E
【在 b***m 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 开新帖回应facenorth201(感觉不开新帖可惜了,呵呵!): : http://www.mitbbs.com/article_t/Running/31799671.html : 我搜过mitbbs,似乎这里咨询最合适。 : 我足底筋膜炎(PF)2个多月了,根据自己的经验给你开个方子。 : 关于PF的事实可以参看这里: : https://zh.wikipedia.org/wiki/%E8%B6%B3%E5%BA%95%E7%AD%8B%E8%86%9C%E7%82%8E : 之前有帖子,你可以看一下(一定仔细看): : http://www.mitbbs.com/article_t/Running/31799091.html : 大概的再概括一下: : 1)最典型的症状是早晨起床后脚着地时脚底有刺痛感觉,每天如次。
| c*********y 发帖数: 67 | 7 我用这个-围魏救赵:买个foam roller,经常做小腿、膝赶怃情B大腿等部位肌肉的按
摩,特
别是小腿腿筋部位。一天3次以上。平时走路、hike或跑步会加大相关肌肉群的负担,
导致它们疲劳。按摩能缓解疲劳,从而间接减轻脚底肌肉的负担。
我槪痛超过半年除冷敷外我都用过都没什么改善后来我扭到脚(4月时)没去上班
大概10天并且用拐杖,买了foam roller 有尖尖突起的可是我没天天用,今天看到这个
发文,突然发觉我的脚已经很久没痛 😄 给大家参考 | c****1 发帖数: 2291 | | r*****n 发帖数: 753 | | b***m 发帖数: 2112 | 10 没认真试过,我也试试看。你这个每天练习量多少?PF多久痊愈?
【在 t*********t 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 踮楼梯你没试吗?根据那个斯坦福公开课,85% 有效率。对我很有效。 : : 8E
| | | t*********t 发帖数: 4766 | 11 我一般每边10-15下。三组。如果不重的话,几天十几天就好了。严重点不知道,没经
历过。
【在 b***m 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 没认真试过,我也试试看。你这个每天练习量多少?PF多久痊愈?
| R*****s 发帖数: 41236 | 12 赞,虽然没得过,不过感觉踩硬球是最佳疗法,就是要把脚底那条韧带拉开..
8E
【在 b***m 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 开新帖回应facenorth201(感觉不开新帖可惜了,呵呵!): : http://www.mitbbs.com/article_t/Running/31799671.html : 我搜过mitbbs,似乎这里咨询最合适。 : 我足底筋膜炎(PF)2个多月了,根据自己的经验给你开个方子。 : 关于PF的事实可以参看这里: : https://zh.wikipedia.org/wiki/%E8%B6%B3%E5%BA%95%E7%AD%8B%E8%86%9C%E7%82%8E : 之前有帖子,你可以看一下(一定仔细看): : http://www.mitbbs.com/article_t/Running/31799091.html : 大概的再概括一下: : 1)最典型的症状是早晨起床后脚着地时脚底有刺痛感觉,每天如次。
| d******0 发帖数: 22800 | 13 脚丫痛其实本身不可怕,可怕的是因为痛改变了跑姿,本来好的腿过度use产生了其他
问题。我左脚有点PF,结果右腿膝盖痛了,我琢磨了下就是这个原因。所以痛要run
through的话,要注意不要跑姿变形,忍着痛也要保持跑姿。
再废话一句,痛是个主观感觉,不是客观事实,和腿骨裂不同,积极mask掉痛感就可以
了。 哈哈。 | b***m 发帖数: 2112 | 14 是的,我刚开始瘸着跑,结果3个星期前去鞋垫测脚型和跑姿,店员模仿我的跑姿,我
顿时笑了,俨然一铁拐李。遂果断买了3D insoles,回来就按正常跑姿跑,现在基本没
事了。
我觉得,得了PF后跑步时Pf部位疼的话,说明还是over use了。最好是感觉不到痛感。
我的办法是:3D鞋垫、慢跑、脚趾不上翻(脚掌着地到离地都是抓地姿势)。
我感觉你和追哥的PF不算严重。我是练了两次trail,没有意识到它的严重,又去跑2k
relay和打羽毛球(练习/比赛),导致PF加重。现在两个多月都只能说好转一些,估计
11月三马得酱油跑了。
【在 d******0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 脚丫痛其实本身不可怕,可怕的是因为痛改变了跑姿,本来好的腿过度use产生了其他 : 问题。我左脚有点PF,结果右腿膝盖痛了,我琢磨了下就是这个原因。所以痛要run : through的话,要注意不要跑姿变形,忍着痛也要保持跑姿。 : 再废话一句,痛是个主观感觉,不是客观事实,和腿骨裂不同,积极mask掉痛感就可以 : 了。 哈哈。
| R*****s 发帖数: 41236 | 15 大使要不要试试牛顿的新tri 鞋啊,ebay现在才卖24刀,试了感觉不错,很轻,每只才
5.5oz
【在 d******0 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 脚丫痛其实本身不可怕,可怕的是因为痛改变了跑姿,本来好的腿过度use产生了其他 : 问题。我左脚有点PF,结果右腿膝盖痛了,我琢磨了下就是这个原因。所以痛要run : through的话,要注意不要跑姿变形,忍着痛也要保持跑姿。 : 再废话一句,痛是个主观感觉,不是客观事实,和腿骨裂不同,积极mask掉痛感就可以 : 了。 哈哈。
| r***y 发帖数: 4379 | | d******0 发帖数: 22800 | 17 好deal啊,可惜我搞不定牛顿鞋,唯一一次伤脚就是穿牛顿整的,还是跑姿不够牛顿的
标准啊。
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 大使要不要试试牛顿的新tri 鞋啊,ebay现在才卖24刀,试了感觉不错,很轻,每只才 : 5.5oz
| h*******s 发帖数: 3094 | | h*******s 发帖数: 3094 | 19 那个医生的鞋垫我有。之前是因为左腿骨的那个毛病。大概保险一共报销了1k。现在不
能全报销了。今年还没去搞。
我可能有点疑似pf了。不是跑步跑的,就是夏天出去玩,经常要背着老大或者老二暴走。
所以想说可能鞋垫也不管用。我一直穿着鞋垫旅游的。 | s*******i 发帖数: 29 | 20 足底筋膜炎复发有几个礼拜了。一直没有跑步。同时冰敷加spiky 按摩球按摩脚底。这
两天感觉好多了。 |
|