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過去認為皮膚是全身最大的器官，現在最新解剖醫學顯示：連結貫穿全身裡裡外外的肌筋膜，才是全身最大的器官！

肌筋膜涵蓋人體全身及許多組織、器官，一旦減少彈性、失去水分、發生沾黏，影響也遍及全身。故放鬆肌筋膜可以釋放肌肉及結締組織裡的沾黏，增加血液、水分流入肌肉，產生更好的活動度，使身體恢復到最佳平衡狀態。 [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Featured Image” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_right=”0px” padding_left=”0px” admin_toggled=”yes” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” 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link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”center” size=”2″ font_size=”14″ animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”25px” margin_right_small=”” margin_bottom_small=”5px” margin_left_small=”” margin_top=”25px” margin_right=”” margin_bottom=”5px” margin_left=”” margin_top_mobile=”25px” margin_bottom_mobile=”5px” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 連結 [/fusion_title][fusion_button link=”” text_transform=”none” title=”” target=”_self” link_attributes=”” alignment_medium=”” alignment_small=”” alignment=”center” modal=”” hide_on_mobile=”small-visibility” sticky_display=”normal,sticky” class=”” id=”” color=”custom” button_gradient_top_color=”#7b35dd” button_gradient_bottom_color=”#ff7716″ button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_color=”” border_hover_color=”” size=”small” stretch=”default” margin_top=”” margin_right=”” margin_bottom=”6px” margin_left=”” icon=”fusion-prefix-icon-food-instagram-brands” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” dynamic_params=”eyJsaW5rIjp7ImRhdGEiOiJzaXRlX3VybCIsImxpbmsiOiIiLCJiZWZvcmUiOiIiLCJhZnRlciI6IiIsImZhbGxiYWNrIjoiIn19″]腳ㄚ聚樂部[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Main Article + Image Gallery” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_top=”4%” padding_bottom=”40px” admin_toggled=”no” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”false” min_height=”” hover_type=”none” link=”” element_content=”” first=”true” spacing_right=”2%”][/fusion_builder_column][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_left=”” border_radius_bottom_right=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”” box_shadow_spread=”” box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”25px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”false” first=”false” spacing_right=”2%” spacing_left=”2%”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 慢性疾病、疼痛與退化，皆來自於「筋膜沾黏」 健康的筋膜呈現規則的波浪狀，不健康的筋膜則是捲曲不一的不規則排列波浪狀。若身體因為持續勞動與壓力緊繃或是受傷、感染時，細胞的代謝物會逐漸累積在筋膜層，形成筋膜「沾黏」現象。當代謝物持續累積，沾黏的部位又無法化解時，沾黏的纖維就會越來越組織化 ，形成如同筋膜本身的結締組織，最終黏在一起。 [/fusion_text][fusion_imageframe image_id=”24936|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”zoomin” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”none” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://carefoot.club/wp-content/uploads/2021/10/0001_p32.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] . 筋膜沾黏會阻礙身體的代謝與免疫，細胞間的代謝循環也會因為養分與代謝物質無法順利交換，阻礙血管與神經的傳導，引發一連串的「阻塞效應」，如：疼痛、痠麻、發炎等症狀。中醫說的「氣滯」、「血淤」，也就是沾黏導致的血、氣代謝循環產生障礙。

肌筋膜系統又好像一條河流，流遍了全身所有的肌肉組織，當某一處脫水時，相鄰的肌筋膜也會日漸脫水。除了變得僵硬不靈活，原先單點的疼痛會漸漸擴大，變成多點或帶狀疼痛，甚至產生轉移痛。還可能進一步造成 久治不癒的疼痛，運動、按摩和復健都只能暫時緩解。

全身都可能發生筋膜沾黏，甚至目前常見的慢性疾病、疼痛與退化，起因都是細微的筋膜沾黏。

. 恢復全身健康的筋膜放鬆運動 此種放鬆按摩起始於希茲曼（Sue Hitzmann）開發之MELT 療法，以滾筒與自身重量相互配合，針對易慢性疼痛的部位執行擺動、施壓（按摩），讓身體部位於滾筒上滑動，並強調集中呼吸與攝取水分―讓水分再度回到脫水的組織，釋放長期緊繃、啟動自我療癒機制。 肌筋膜放鬆運動的目的： ．最佳化動能儲存容量 ．讓伸展與張力更具彈性 ．讓肌筋膜功能「零障礙」 ．讓肌筋膜網絡與波形結構保持年輕 ．讓肌肉與肌筋膜共同體能夠迅速再生 ．提升自身免疫力 [/fusion_text][fusion_imageframe image_id=”20930|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”zoomin” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”none” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://carefoot.club/wp-content/uploads/2021/05/6393768b26de0f20b96d815a954753c2.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] . 過去有些人建議用身邊隨手可得的球來按摩筋膜，其實過硬或粗糙的材質，容易刺激筋膜裡敏感的神經系統，反而造成緊繃，達不到放鬆效果還帶來二度傷害！若使用一壓就變形的材質，又只能在皮膚表層滾動，實質效果有限！ 而最近在歐美爆紅的軟木筋膜放鬆工具，材質源自南歐地中海國家。軟木為栓皮櫟的天然再生樹皮，有如人類皮膚般觸感柔順，每立方公分有高達四千萬個如氣囊般的彈性細胞體；無論是軟木球、磚、滾棒，都經真空擠壓技術，完全實心且具有80D 硬度。不只防滑、消臭、抗菌、吸濕，而且具有高回彈力及支撐力，能直搗深層肌筋膜的激痛點。透過來回滾動之後撫平肌筋膜，有效推移深層沾黏，間接平整包覆在裡面的肌肉及筋膜，平整之後的肌肉要伸長縮短就會流暢的多，對於快速舒緩緊繃及痠痛有實質幫助！ .

足底筋膜放鬆

在我們的足部，因筋膜沾黏在各處產生的常見病症，如：膝關節磨損、膝關節疼痛、足踝水腫、足跟骨痛、外翻拇趾、足趾疼痛、踝關節扭傷等。我們可利用適當的器材來進行自我筋膜放鬆，讓因生活造成的肌肉壓力得以舒解和放鬆，更能提升肌肉的平衡感和肌耐力。

有些人一早醒來，腳踩在地板上就一陣刺痛傳來，當心足底筋膜炎發作！除了穿高跟鞋，運動傷害或是肥胖的人也很常見出現這類問題，若長期漠視，穿鞋款式不改變或不做好足部保養，足底筋膜炎很可能隨時復發，甚至在跟骨長骨刺，而按摩則有助於增加腳踝的穩定度。

.

按摩步驟一：身體呈站姿，雙腳與肩同寬。

按摩步驟二：把球放置於腳底處。

[/fusion_text][fusion_imageframe image_id=”20038|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/05/750393bfcfa738a748b92c5a172bc320.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

. 按摩步驟三：從腳指頭下方的骨頭處開始縱向移動至腳後跟。

按摩步驟四：把球放置於大腳趾下的骨頭。

按摩步驟五：慢慢地移向腳掌外側。

[/fusion_text][fusion_imageframe image_id=”20039|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/05/1e78a795eee8d9b9b071148c7f1d810b.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] . 按摩步驟六：慢慢地移向腳掌外側。 按摩步驟七：再往內回到大腳趾下的骨頭，來回完成橫向按摩。 . [/fusion_text][fusion_imageframe image_id=”20040|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”none” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/05/88575bf7c93cecb38870607a24f9793b.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] .

本文摘自《軟木筋膜放鬆術》Sweet*慢走體適能 著。

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