講咗咁耐,今次想講訓練/筋膜類,pinpoint 少少訓練principle同SMFR嘅方法。

 

練肌肉就得?—思考活動方式!

ITBS嘅力學問題,近端嘅成份比較多,之前講過其中一樣,就係落地時,大脾內收會比較多。因此,引發好多人話:"ITBS要練強abductors!" 呢一點我十分同意,但喺訓練嘅概念上會有啲意見

 

首先睇返力學,ITBS患者腳踭觸地時

  • 大脾內收較多
  • 膝頭內旋較快(主要因為肌骨內旋)
  • 膝頭向外用力嘅moment (膝頭擺外)同正常人冇大分別

即是(PT、Physio、教練要識睇丫)

  1. Hip eccentric abduction 弱/ concentric adduction 強
  2. Hip 高速嘅 eccentric external rotation 弱/concentric internation rotation 強
  3. Hip 嘅 concentric abduction & external rotation 未必咁弱

(唔識啲字,留意sportential live啦!)

由此得出推論,若果訓練Abductors

  • 要練 Eccentric (或者Isometric,因為觸地)
  • 要練 高速high load acceptance external rotation & abduction
  • 除非唔識控制,練concentric 未必咁有用

(睇返sportential 之前嘅instagram video 啦!)

另外,疲勞都係ITBS出現嘅因素之一,甚至會變咗"坐低跑"。所以當選擇合適嘅肌肉活動方式,都要考慮訓練方式: 確保相關肌肉(e.g. abductor) 做到該活動後,要將活動嘅耐力增強,比較適合喺非tempo run program入面出作訓練

記著,最sports specific training 就係做返該項運動:

你嘅abducttor可以訓/坐/企控制得好好,但唔代表跑控制得好。

 

碌ITB?— 睇真啲解剖學!

話說在頭,我哋從來唔會叫人碌條ITB!睇返之前嘅ITB解剖學:

  • ITB係厚 fascia,似tendon、ligament,基本冇乜伸延性
  • ITB週邊好多fibres駁著,其中有4舊主要嘅肌肉
    • Gluteus Maximus
    • TFL
    • Vastus Lateralis
    • Biceps Femoris

唔使我哋講都知,肌肉先有伸廷性。所以,唔會咁無聊碌嘅冇伸廷性嘅嘢!

而且,用Achilies’ 做例子:

Achilies’ tendon 覺得緊,你會拉/碌小腿肌肉;同樣道理,ITB緊,你係應該碌/拉佢嘅肌肉!

第二,雖然你直接碌都會碌到四頭、後肌,但係一來效率唔高;二來,你直接增加咗ITB嘅strain,唔係一個可取嘅做法。若果要碌,我哋就主要碌相關嘅肌肉,維持返“被動肌肉平衡" 

總而言之,只要你諗得出,都可以係訓練方法,重點喺你有冇訓練嘅principle

  • 練 concentric, eccentric, isometric?
  • 練 strength, power, endurance, mixed?
  • 練static, dynamic?
  • 碌肌肉/筋?

只要明白箇中原理,世事萬變不離其中!

⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️
想搵我哋訓練?又或者想了解更多我哋嘅資訊?
去 Sportential 運動潛能資訊 再睇多啲!
直接Inbox我哋仲方便~
⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

Reference:

  1. Brukner P, Clarsen B, Cook J, et al. Brukner & Khan Clinical Sports Medicine: Injuries: Vol. 1. McGraw-Hill Australia 2016
  2. Fairclough J, Hayashi K, Toumi H, Lyons K, Bydder G, Phillips N, et al. The functional anatomy of the iliotibial band during flexion and extension of the knee : implications for understanding iliotibial band syndrome. J Anat. 2006;208:309–16.
  3. Miller RH, Lowry JL, Meardon SA, Gillette JC. Lower extremity mechanics of iliotibial band syndrome during an exhaustive run. Gait Posture. 2007;26:407–13.
  4. Noehren B, Davis I, Hamill J. ASB Clinical Biomechanics Award Winner 2006 Prospective study of the biomechanical factors associated with iliotibial band syndrome. Clin Biomech. 2007;22:951–6.
廣告