小腿有脛骨外轉的問題 - 健身

By Quanna
at 2020-11-02T14:37
at 2020-11-02T14:37
Table of Contents
※ 引述《stda88094 (彭彭man)》之銘言:
: ※ 引述《saintlin (saintlin)》之銘言:
: : https://i.imgur.com/8MzlVhi.jpg
: : 如圖片的情況,這是在兩年前右腳踝扭到後所產生的後遺症,右腳掌變的很明顯外八。在
: : 訓練上會覺得骨盆不平衡、重心不穩及下半身旋轉時很不順。
: : 曾經看過物理治療師,說這種情況叫脛骨外轉。雖然有教一種簡單的矯正運動,但想試試
: : 看有無別種的矯正運動,或是版上有相同情況的版友,不知道是怎解決這情況的?想請教
: : 大家意見,謝謝。
: 各位版友好,我是物理治療師威力。
: 臨床上造成脛骨旋轉(Tibial torsion)的原因有很多,大家可以用以下的幾個檢測方法,
: 簡單判斷自己是不是有問題。
: https://imgur.com/eyv6S8V
: 目測的幾個方法
: 1. 躺姿目測法:
: https://imgur.com/xlgUMhb
: 這個方法應該也是大家蠻常被治療師、整復按摩跟你說你腳有問題,或自己發現的,
: 就是躺著的時候不知道為什麼一隻腳總是開開的。如右圖左腳就會是比較正常(約45度)、
: 右腳就明顯是外開的,左圖則是兩腳都明顯外轉。
: 左圖跟右圖的區別在膝蓋是否有彎曲。
: https://imgur.com/a8Agnqz
: 如果膝蓋伸直的話(右圖)腳是否外轉除了脛骨之外還會受到大腿骨的影響,所以也必須
: 確認大腿骨是否有外轉的情況導致腳看起來外八。
: https://imgur.com/Sp6nejf
: 一般站姿下看的話會確認髕骨的位置是否有朝向正前方,來幫助判斷大腿是否外轉。
: 2. 站姿目測法: Too many toe sign
: https://imgur.com/vFRR9Oi
: 這個測試方法本來是拿來看腳踝是否有功能性扁平足,但因為看起來可以直觀的看
: 是否有腳掌外八,所以我蠻常拿來在臨床上幫助病人知道自己有足型或下肢旋轉問題。
: 測試方法:
: 顧名思義就是從後面看過去有超多腳趾頭的那邊可能有問題,通常正常足從後面看
: 過去大概可以看到兩根半的腳指頭,如果超過就代表有外八、少於兩根半就是內八。
: 但在觀察的時候要注意跟骨(圖中紅直線)是否垂直地面,如果是垂直地面的,恭喜你
: 足型可能比較沒問題,問題可能是出自脛骨的旋轉。但如果是歪斜的,那可能問題就是來
: 自腳踝了。
: 臨床上實際的量測方法:
: https://www.youtube.com/watch?v=y9a2ktTwu3Y
: 2. 取小腿內踝和外踝連線
: 3. 股骨內髁和外髁連線
: 但臨床上最常見有問題的其實是這個:https://imgur.com/LbTyywt
: 大腿骨內轉->膝蓋內倒->導致的脛骨外轉+足外八,如圖所示。
: 也是之前版友一直問到的髕骨軟化、髕骨股骨疼痛症候群(PFPS),蠻常都是因為髖關節
: 力量不穩,導致大腿骨往內轉、膝關節往內倒、外側髂脛束緊繃摩擦、拉扯髕骨導致髕
: 骨往外擠,滑動時不斷在關節內摩擦產生發炎疼痛,最後嚴重磨損造成髕骨軟化。
: 這也就是為什麼膝蓋痛治療師教你練髖關節練屁股的原因了。
: 以上幾個測試方法分享給大家,至於詳細的代償情況,因人而異,還是需要專業的物理
: 治療師給予徒手治療矯治和運動處方,也如原po所說這樣的腳會造成訓練上的骨盆不
: 平衡、重心不穩及下半身旋轉不順,因此其實在這樣的失衡狀態下練,會形成一個惡性循
: 環,蠻多人也是因為股骨、脛骨長期旋轉,找到源頭才發現是骨盆和脊椎都有歪斜和旋轉
: 的情況,也是為什麼不能頭痛醫頭腳痛醫腳,因為身體本來就有代償的保護機制,如果
: 發現自己在重訓的時候有歪斜的情況,或兩邊肌力總是不平均、討厭單邊訓練,建議還是
: 檢查一下自己是否有類似的問題,治好根本再繼續練,不僅健康,也可以提升運動表現喔!
大家好,我是物理治療師威力。
原文吃光,有蠻多人寄信來詢問自己在重訓時的膝蓋疼痛和脛骨/股骨外轉有沒有關係,但這真的很難鍵盤診斷,會需要做整體下肢的生物力學評估,從腰椎骨盆髖關節一路到踝關節,才能抽絲剝繭去找到問題的原因,還要邏輯思考去想因果關係。
如果有人在訓練過程或結束後有腰、骨盆或下肢相關的症狀、兩側出現旋轉或失衡的問題的話,無論是否有舊傷,這週開放三位版友來免費評估,方法照舊,推文抽籤,我會拿來當個案素材分享給大家,謝謝。
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