[閒聊長期運動後如何保養身體 - 健身
By Hedwig
at 2022-10-22T16:10
at 2022-10-22T16:10
Table of Contents
目前有打羽球(3~4次/1個禮拜)的習慣,喜歡打強度的打法,心跳時常維持在140~180之間。另外有健身的習慣(3次/1個禮拜,主要提高肌肉量並且減少打羽球受傷的機率為主,所以很常練腿和臀部,所以腿部跟臀部一個禮拜很常只會休息1~2天,因為不是在打羽球就是在健身,有時候也會去找各種按摩和放鬆的店家,大家都如何選擇放鬆方式呢? 我有體驗過以下幾種方式
1.滾筒&筋膜球
這兩個是我使用最久的放鬆器材,一開始小腿放到滾筒上總是會痛到流汗,到現在直接用筋膜球都覺得沒什麼痛覺,這兩項對我來說就是最基本的淺層放鬆跟運動前後放鬆,運動完除了這兩項之外再加一個全身拉深就差不多了,睡前使用也滿好入眠。
2.筋膜放鬆
不是蔬菜店那種無效的筋膜放鬆,而是會把你的手、腳折來折去,或用筋膜刀的方式,按的當下會痛到冒汗,按完會全身無力,不過是舒服的那種無力感,全身輕飄飄的,但價錢也不便宜就是了。
3.自費的物理治療師
一開始會先請你描述哪邊不舒服,會請你做一些動作讓物理治療師了解身體構造,之後才會有一連串的徒手放鬆,體驗完之後,覺得比較適合長期站、坐姿勢不良或運動時發力錯誤而導致的關節或肌肉受傷的人,還滿喜歡物理治療師用手肘直接加壓在肌肉上的痠痛點,爽到爆炸~
4.整復
在接觸到整復之前的想法是,骨頭會喀喀響和很痛,實際體驗後發現是一個短時間內放鬆速度最快,價錢也最貴的一項放鬆方法,在拉身體的時候會聽到骨頭的聲音,伴隨而來的是肌肉馬上被放鬆,原本卡卡的關節都好了,肌肉內的氣節也被處理掉了。
本人前幾個月長期高強度運動後發現大腿前側靠近髖關節、腰部、臀大肌都會痠痛甚至有刺痛感,用滾筒和筋膜球都無效,後來經過物理治療師和整復後,問題都消失了,最後才發現雖然我都有使用滾筒和筋膜球讓肌肉放鬆,但筋沒放鬆到,現在都會多加一個15分瑜伽伸展,問題就消失了。
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Sent from JPTT on my iPad
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Tags:
健身
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