如何避免小腿內側疼痛呢?
列印論壇: 跑者廣場
分類: 長跑相關討論與資訊
討論區名稱: 跑步教室
討論區簡介: 跑步知識交流與問題討論
URL: http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=9671
列印日期: 2024-05-13 at 10:02am
軟體版本: Web Wiz Forums 9.73 - http://www.webwizforums.com
主題: 如何避免小腿內側疼痛呢?
發表人: 白色迷戀
文章主題: 如何避免小腿內側疼痛呢?
發表日期: 2011-07-23 at 4:42pm
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請教各位前輩:
小弟是以前腳掌先著地的方式跑步..但每次跑完小腿內側都會疼痛
有什麼方法可以避免小腿內側疼痛呢?
小弟體重過重..跑步已經儘量放輕了..也跑的很慢了..可是還是會受傷..上次就是因為
小腿內側疼痛的問題..停了半年多沒有跑.小腿也都完全好了..前陣子想繼續跑步..
結果一跑二隻腳小腿又受傷了..所以在此網站上求助各位前輩..有什麼方法可以解決此問題呢?如果無法解決..小弟可能就要放棄跑步了....
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回應數:
發表人: JOHNSON0914
發表日期: 2011-07-23 at 5:21pm
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減重先! ------------- VICTORY CAN'T NEVER BE TAKEN FOR GRANTED. |
發表人: dungxuong
發表日期: 2011-07-25 at 1:02am
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步幅不宜過大,適度休息讓肌肉放鬆。 ------------- DUNGXUONG |
發表人: Harvey
發表日期: 2011-07-25 at 10:49am
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我的狀況與您類似，日前改練前腳掌著地，跑約4K即感小腿內側(肌肉下至腳踝間)酸痛。85KG的體重或許有關，但我認為應是小腿內側肌力不足(進化前兆)。我的處理方式如下，供您參考：
1. 休跑3天且每天早晚冰敷，並噴塗肌樂...等藥劑。
2. 穿上「小腿套」後繼續跑(跑1休1或跑2休1)，但距離縮短(由10K降為5~7K)，步幅縮小。
有段時間已不再痠痛，但近日又開始酸痛，正以上述方法治療與鍛鍊中，今早共跑7K，5K前仍有痠痛感，但5K後即覺紓緩不少，且跑後已不像3天前那樣酸痛。
以上如有誤，也請達人先進指教，謝謝!!
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發表人: Dennis Tsai
發表日期: 2011-07-25 at 11:49am
我今年初曾因右小腿內側疼痛就醫,中西醫都看過 , 診斷的結果都只說是徑骨痛,叫我多休息 , 我也因此停跑了4個月 , 其症狀嚴重時連走路也痛 , 試著摸小腿下1/3處有一壓點會痛 , 走路時小腿內側的筋則感覺拉扯疼痛 , 於是又去照X-ray確認不是疲勞性骨折,但令我百思不解的是 , 跑量/跑鞋/跑姿也維持一年都不曾改變 , 為何會因此而痛到不能跑步呢?這個問題至今仍然不明 , 後來想一想與其一直摸索未知的發生原因 ,倒不如積極治療 , 彷間目前的復健方式包括紅外線,電療等......對我個人來說效果不大 , 所以我都是在家自己早晚冰敷 , 還有找物理治療師做物理治療並在疼痛處貼上肌內效貼布 , 維持4個月症狀終於得到緩解 , 並已於6月開始恢復練跑 , 後來想起受傷前一天是練亞索800 , 所以現在對此項訓練都還有一些心理障礙 , 其實會造成腳受傷的因素真的是千其百種 , 這也是每一位跑馬者想要克服的難題 , 因為一但受傷都要休息很久 , 以上是我受傷期間的一點點心得,最後希望你能早日康復 , 重回馬場 ~~~~ ------------- 當你踏出第一步,距離就只是時間問題而已! |
發表人: YC711
發表日期: 2011-07-25 at 4:10pm
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脛前疼痛吧,可以參考運動生理學網站的連結 http://www.epsport.idv.tw/epsport/week/show.asp?repno=13" rel="nofollow - http://www.epsport.idv.tw/epsport/week/show.asp?repno=13
我也因同樣問題在休養中  |
發表人: yuhihihi
發表日期: 2011-12-12 at 3:39pm
| 我的跑姿也是腳掌落地，步幅也是用金門女大兵的小步伐來跑，但不知怎麼搞的， 每次跑完馬拉松，我的兩個小腿內側接近腳踝連接部位，都會異感疼痛， 跟版大的現象類似，一直苦無對策，現在看到這篇文章，結果還是要多休息才能改善， 希望版大能夠早日康復，在馬場上恢復往日雄風^^ |
發表人: 滿天星
發表日期: 2011-12-13 at 12:57am
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試著改變跑姿重心再從尋找自己適合的跑鞋~
1.可能是姿勢及重心不良引起
2.可能是過度練習未適時放掉乳酸所引起
3.可能是跑鞋未符合跑者腳型所引起((每位跑者足弓不一樣.相對跑步姿勢與也可能是長短腳引起重心所以跑姿也完全不同所引起疼痛.
希望能幫上你的忙~^^
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發表人: yuhihihi
發表日期: 2011-12-20 at 12:48pm
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謝謝~滿天星大大的回覆， 昨天我去看中醫針灸酸痛科，他也說我是長短腳，主因是姿勢不良造成骨盆歪斜，
要幫我調整回來，目前每天正在針灸並整骨調整中，看看會不回好一點，
鞋子的問題，有機會再去專業的鞋廠去詢問看看，能不能搭配好一點的鞋子，
至於跑姿重心不良，這可能要在自己多加調整，不過這樣的問題不易自己發覺問題，
可能要請教老鳥在旁觀察指導才行!
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發表人: rose3767456
發表日期: 2011-12-22 at 5:37am
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發表人: 白色迷戀
發表日期: 2012-04-18 at 10:45pm
| 小腿疼痛的問題已經解決...中醫..西醫..電療..針炙..消炎藥..試過已知的醫療法都沒有用..唯一有用的方法...."休息"..停了半年沒跑步..就好了.. |
發表人: wilsonfan
發表日期: 2012-07-23 at 5:44pm
| 我的狀況與版主的一樣,我也是練前腳掌落地跑,最後一次跑了約12公里,跑完隔天兩小腿內側腳踝上方處非常痛,連走路都痛,去看復健科,沒想到醫生說短距離400公尺,800公尺可以以前腳掌落地的方式跑,但是長距離千萬不可以這樣跑,應該與走路的方式一樣跑,這跟我的認知是完完全全不同的,不知道各位大大認同醫生的說法嗎?我迷惘了.... |
發表人: 安樂使
發表日期: 2012-07-23 at 10:14pm
問題應該不在前腳掌著地的方式跑步，因為我已用這樣的方式跑了好多年，根本就不會有問題。你一定是其他的狀況造成的。 前腳掌著地的確會造成小腿肚比較痠痛，但那只是剛開始，如果你多跑個幾次，這樣的痠痛就會逐漸減輕，反而對膝蓋的壓力較小。 那醫生一定沒有在跑馬拉松。 |
發表人: ANOYMOUS
發表日期: 2012-07-23 at 10:21pm
跑短距離400公尺、800公尺的速度快，當然是以前腳掌著地；反之，跑長距離馬拉松的速度慢，步頻快步幅小，當然是要以後腳掌著地，前後腳掌之部位如何著地，端視速度快慢而有所不同，並不因人而異，即速度愈快，腳掌之著地點愈前面，速度愈慢，腳掌之著地點也就愈後面。醫生都知道：「…短距離400公尺,800公尺可以以前腳掌落地的方式跑,但是長距離千萬不可以這樣跑,…」之簡單的道理，不解為何身為跑者，卻會認為前後腳掌都可以。如果姿勢錯誤，再怎麼休息都沒用，一跑一定會受傷；如果說休息長一點，就會好，那倒不如一直休息下去都不要跑，不就從此都不會受傷了。
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發表人: 安樂使
發表日期: 2012-07-24 at 1:04pm
完全不認同上述的意見。個人連參加100公里賽、12小時賽都是前腳掌著地，這兩類比賽的速度絕對不會快，但我同樣都是前腳掌著地到完賽，不曾受傷過。
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發表人: sengsong
發表日期: 2012-07-24 at 4:13pm
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剛開始跑步的時候是腳跟著地的，每一次跑超過五公里膝蓋就開始卡卡的，十公里之後開始痠痛， 每次跑完超過十公里的，膝蓋的要酸痛很久。後來開始練習前腳長跑法，剛練跑的時候幾件事情很困擾我， 第一個是跑超過五公里之後，小腿脛骨兩側肌肉開始爆酸， 第二個是腳掌與腳踝會怪怪的不舒服， 第三個是腳趾頭起水泡的情況比之前嚴重很多倍!! 但我還是決定繼續練，因為我的膝蓋一點負擔也沒有，幸好跑了幾個月之後，各種症狀逐漸紓緩減少 然後從第三個半馬跑到第八個半馬，從前 7km 前腳掌後 14km 腳跟跑，慢慢練到可以全程用前腳掌跑， 然後之後又跑了七個全馬，除了泰雅馬跑爆了後半程用腳跟（之後膝蓋痠了一個禮拜）之外，全部都用 前腳掌跑，前一陣子小腿肚酸想改腳跟跑，怎麼跑怎麼憋扭，現在已經不知道怎麼用腳跟跑了，心裡 OS 那麼不符合人體工學的高難度動作，以前怎麼可以做得到....
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發表人: 非馬
發表日期: 2012-07-24 at 6:12pm
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關於身體的問題，千頭萬緒，每個人的條件完全不一樣，從結構，運動方式，運動時間……….，光把這些因素講完就寫完一本教科書了。我想表達的意思是：面對一個複雜的個體，任何一個問題都可能是眾多原因加減後所表現出來的表淺現象，最好不要想用一個簡單的答案來解決一個複雜的問題！ 關於跑步時腳落地的位置，有興趣可以上網查一查赤腳跑步，或者花些錢買姿勢跑法的書回來好好讀個五遍，就我個人的學習過程或是觀察這麼多跑者的心得，真正做到柔軟的使用蹠骨部分著地的跑者極少，這些人都是elite runners in marathon，也不太有機會告訴你他們的血汗心得。大部分認為使用前腳掌著地者大分有兩類，一種矯枉過正，腳趾先著地，容易起水泡或是掉指甲，還有，小腿肚劇痛；另一類，就像筆者：自我感覺良好，不信，回頭看看自己的鞋底。要真正做到姿勢跑法，從頭到腳都要用心。 跑馬拉松，很簡單，跑就是了；跑馬拉松，很難，因為要學習的太多了。跑者，你為何想要繼續跑下去？ 跑步腳痛，去看十個醫生會有十個醫生教你不要跑了，因為，不跑就不會痛，還有，跑馬拉松的醫生在台灣或許組不成一個連。 休息，尤其是太久的休息，實在不算是一個方法，如果真正確定想跑馬拉松！ To be continued…….. |
發表人: ANOYMOUS
發表日期: 2012-07-24 at 11:17pm
| 如果是elite runners in marathon，當然是使用蹠骨(於前腳掌內側部位)著地，假使是用後腳掌著地，那就不能稱之為「elite runner」，因為他的速度，不比你全力跑800公尺還慢；平凡的你、我，假使刻意使用前腳掌著地跑馬拉松，那會是『一種矯枉過正，腳趾先著地，容易起水泡或是掉指甲，還有，小腿肚劇痛』。同樣地，如果是走路(或很慢的速度)，你試著用前腳跟著地，雖然能像安樂使兄一樣，不會受傷，不過成績必然受到影響，雖然小弟不知安樂使兄平時的馬拉松成績如何，不過倘若安樂使兄能改為後腳跟著地，那麼馬拉松成績一定會有所進步。 |
發表人: sengsong
發表日期: 2012-07-25 at 10:54am
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都說了是前腳掌跑法，怎麼一直提到腳趾呢？ 前腳掌先著地緩衝，腳拉起來之前，若跑慢一點後腳跟會輕輕點一下地才拉起來，跑快一點後腳跟就沒有著地了（從旁邊看還是會覺得好像有碰到的）p.s. 這裡說的跑快一點不是四分速也不是五分速，而是僅僅七分左右的速度，會矯枉過正那是剛換姿勢的前一兩個月，本來姿勢就一直修正中，有力的時候還可以控制不矯枉過正，但超過一定距離肌肉力量不足時，難免姿勢會走樣~~ 所以建議換新姿勢的時候，要放棄盯著業績跑，因為一累了姿勢跑掉了，轉換姿勢反而要花更多的功夫，還有可能受不必要的傷害，加上因為運用的肌肉比例不同，所以會比你以前習慣的舊姿勢更早疲勞，若習慣盯著業績跑，可能不知不覺就跑超過身體的負荷。 每一個人都有他習慣的跑法，別急著批評！ |
發表人: 安樂使
發表日期: 2012-07-26 at 1:41pm
個人跑馬拉松的成績屬業餘跑者的中段班，325~330。我應該不可能改用腳跟著地來跑步。 以前剛跑步的時候也沒有刻意去想自己的腳是怎麼著地的，就是自然的跑，後來有人說要腳跟著地，我才發現我不是腳跟著地，怕自己姿勢不對，所以就刻意去試著腳跟著地，結果發覺這樣很難跑，完全無法適應。最近（忘了從什麼時候開始的）開始有人說要前腳掌著地才對，加上幾個月前看了《姿勢跑法》一書提到的，也是前腳掌著地的方式，書中也提到了利用赤腳跑可以得到最佳的跑步姿勢，近期赤腳跑者也多了起來，而且幾乎除了有可能造成腳底的皮肉傷外，完全沒有赤腳跑者有什麼肌肉或筋骨的傷害（領頭羊謝天任老師已赤腳跑了一年多，無論是跑100公里或是24小時賽都ok），這可證明，前腳掌（蹠骨）著地是正確的跑步姿勢。
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發表人: cslu
發表日期: 2012-07-26 at 2:49pm
好像真的赤腳跑步自然就會前腳掌先著地ㄝ.............
但穿上鞋子要一直前腳掌著地好像就有點不習慣.......是鞋子結構的問題嗎??
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發表人: jimmyH
發表日期: 2012-07-31 at 5:17pm
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不解Anoymus所謂的正確跑姿為何,我只知道以前到現在任何小孩子都是以腳掌著地的姿勢去跑的.
如果不是Nike 的一些又貴又糟糕的跑鞋出現,大家應該不會討論此問題.
(Anoymus所謂: 醫生都知道：「…短距離400公尺,800公尺可以以前腳掌落地的方式跑,但是長距離千萬不可以這樣跑,…」之簡單的道理，不解為何身為跑者，卻會認為前後腳掌都可以。如果姿勢錯誤，再怎麼休息都沒用)
唉 ! Anoymus 真是太離譜的偏見 , 你該多看看其他人如何跑 :
Here is some for you reference
Best runningtechnique ever! (Dibaba's 10K world record) :
http://www.youtube.com/watch?v=Pd1QvXJS9m4&feature=related
http://tw.myblog.yahoo.com/jw!MlRMj.mTHhMhhX_KEf9b8OY-/article?mid=1217&prev=1295&next=1166&l=f&fid=7" rel="nofollow - http://tw.myblog.yahoo.com/jw!MlRMj.mTHhMhhX_KEf9b8OY-/article?mid=1217&prev=1295&next=1166&l=f&fid=7
http://www.youtube.com/watch?v=XrOgDCZ4GUo&feature=related" rel="nofollow - http://www.youtube.com/watch?v=XrOgDCZ4GUo&feature=related
BTW: 非洲長跑名將 阿貝貝 連拿1960 & 1964 奧林匹克 馬拉松 冠軍 , 他可是赤腳參加的: 當然也是以腳掌著地的姿勢去跑的. ------------- Jimmy |
發表人: konkian
發表日期: 2012-08-04 at 9:42am
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大家好
我也是小腿疼痛的問題想要請教各位前輩 我一開始跑步是用腳跟著地 結果跑多了，膝蓋就受傷 後來看到一本書後(姿勢**)，決定改變跑法(改成前腳掌著地來跑步) 後來，腳部關節的部分都不再有異狀 反倒是右腳小腿出狀況 痛的位置在右腳小腿肚與腳跟之間的深層肌肉 我的身高167、體重62 有人說是小腿肌力不足造成，但是我卻不認為 因為我是右撇子、也習慣用右腳，照理來說我右腳小腿肌肉要比左腳來的強壯 但是每次跑步完，左腳全部不會痛，反倒是右腳會痛 請問各位大大這是何種原因造成的，要如何改正呢? 謝謝!
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發表人: 白色迷戀
發表日期: 2012-08-05 at 9:32pm
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只有一條路∼休息！！
不要再浪費時間金錢去看醫師了∼因為都沒用..我都試過了∼
休息時間會很長..我就休了半年∼
等小腿不會再痛時..就恭喜你了..因為小腿進化升級了∼之後要再痛會很難喔∼
∼個人經驗..你的過程跟我一模一樣.只是我是2腳一起痛∼
還有..姿x跑法..參考就好..我有很慘的經驗~
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發表人: cslu
發表日期: 2012-08-06 at 3:43pm
小腿肌力不夠應該也是個原因啦,另外也許是你慣用右腳所以不自覺右腳下步比較重,所以最後是右腳比較痠
我個人是右撇子,但確習慣左腳下步比較重,個人猜測是配合吸氣的第一步在左腳,所以不自覺左腳下比較重
跑完也會有左腳痠的問題!!所以現在我跑步會特別注意這個問題,或者有時把吸氣的第一步下在較強壯的右腳
跑完就不會左腳痠痛了!!但換右腳微痠(比左腳好一點)!!所以我覺得肌力不夠也是個原因!!
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發表人: 非馬
發表日期: 2012-08-06 at 7:45pm
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很冒昧的問一句：請問全馬成績？半馬成績？或是練跑速度？順帶回應開此板跑者白色迷戀跑友同樣的問題。 還有，想要跑多快？像要跑多久？ 當這些問題你都有認真想過，也有了一些看法，那你應該就慢慢會找到答案。 Dibaba的影片，建議用心看看，是不是每個重點你都確實執行了？當神在我們面前顯神蹟，就只要看著，學著，因為我也要跑這樣好，所以我想學Dibaba，凡與她不同，一定是我錯。 我個人跑的不是挺好，半馬98分鐘，全馬327，43歲，可是持續進步中，預計2015參加波士頓。 |
發表人: 非馬
發表日期: 2012-08-06 at 7:51pm
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(Anoymus所謂: 醫生都知道：「…短距離400公尺,800公尺可以以前腳掌落地的方式跑,但是長距離千萬不可以這樣跑,…」之簡單的道理，不解為何身為跑者，卻會認為前後腳掌都可以。如果姿勢錯誤，再怎麼休息都沒用)
醫生，在台灣，跑馬拉松，鳳毛麟角，跑得好又是跑友會求助的骨科醫師或是復健科醫師，更少，你想，怎麼可能用想當然爾的答案來回答你的跑步問題？我的同學，做運動復健，一輩子沒跑過三千公尺(一千？)你想，你又該如何與其討論再30公里處的撞牆？ 花時間多讀些書，看看別人怎麼跑，用心找出自己的最佳姿勢，或許才可以跑得長長久久。
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