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改善膝蓋、小腿肚疼痛的穴道

膝蓋和小腿肚是支撐人體全身重量的部位。光是站著就會讓膝蓋和小腿承受巨大壓力而導致疲勞，若是做完下半身運動後置之不理，往往會導致疼痛。

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background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”true” first=”true” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px”][fusion_imageframe image_id=”21247|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”10″ stylecolor=”#fffcf9″ hover_type=”zoomin” bordersize=”0″ bordercolor=”#fffcf9″ 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=”Morbi vitae purus dictum, ultrices tellus in, gravida lectus. ” 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″ 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linear_angle=”180″ background_color=”” background_image=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” render_logics=”” filter_type=”regular” 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″ animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”true” border_position=”all” first=”false”][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” 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=”” 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boxed_radius=”” class=”” id=”” color=””]尤[/fusion_dropcap]

其是最近流行的「慢跑」更要注意。若是在都市堅硬的柏油路上反覆踩踏，會加重膝蓋和小腿肚的負擔。新手最好不要一下子跑太久，要讓身體慢慢習慣。慢跑途中也要避免突然停步，因為這樣會讓膝蓋負擔更重。

膝蓋疼痛時，建議大家先嘗試刺激伏兔穴。這個穴道會連結到膝蓋，因此若是穴道周圍的肌肉變硬，就會導致膝蓋疼痛。另外，也可以試試刺激風市穴，這裡也一樣會連結到膝蓋。

小腿肚不舒服時，建議可以刺激跗陽穴和豐隆穴。只要好好照顧膝蓋下方的前後兩面，就能紓解整條腿的壓力。就算只做10秒也好，花點時間悠哉地做伸展操，就會有血液從腳底往上回流的感覺。

即使沒有感到任何不適，也請大家認真伸展以上提到的穴道，或許能讓「站立」、「行走」等基本動作變得更輕快喔！

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穴道症狀圖

．伏兔穴

位置：大腿前側的正中央附近。 改善症狀：大腿神經痛、膝蓋痛、腿部疲勞。

．豐隆穴

位置：小腿的正中央，稍微靠外側。 改善症狀：腿部疼痛、便祕。

．風市穴

位置：大腿外側，立正時中指所在的地方。 改善症狀：腿部疲勞、膝蓋痛、大腿神經痛。

．跗陽穴

位置：腿後方的阿基里斯腱處，踝骨外側往上4指高的地方。 改善症狀：腰痛、腿部疼痛以及小腿抽筋。

[/fusion_text][fusion_imageframe image_id=”21248|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/2021/06/6f809d0bc50fa9e3f3bb34519f3d084b.png[/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=””] .

穴道伸展操

（一）大腿前側拉伸

將大腿往後拉，伸展前側的肌肉。這個動作也能有效消除下半身的疲勞，躺著做也OK。 ．要刺激到位於大腿前側正中央的「伏兔」穴。

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動作 １．右手扶著牆壁站好，左手抓住左腳背往後拉。 （另一邊的動作相同。） 注意：往後拉時要注意大腿前側肌肉有沒有伸展！

Ａ．變化版：全身側躺，手抓住彎曲的腳趾往後拉。 （換邊側躺，以相同方式拉另一邊的腿。）

[/fusion_text][fusion_imageframe image_id=”21249|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/2021/06/6e8899b069bbe37922d0009d377c454f.png[/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=””] .

（二）翹腳拉伸大腿外側

一隻腳翹到另一隻腳的膝蓋外側，拉伸大腿的外側。利用腿的重量，可以拉伸到平常很少伸展的部位。 ．拉伸時，要想像位於大腿外側中央、「立正」時手掌貼大腿側，中指剛好會按到的「風市」穴。 .

動作

１．雙腿曲膝仰躺。雙肩要完全貼住地板，手在身體兩側伸直。 ２．左腳翹到右膝上，雙肩保持貼地，讓右膝往左側倒。（另一邊的動作相同。）

[/fusion_text][fusion_imageframe image_id=”21250|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/2021/06/a6d345e2b51605ee9d96a5c1641d2e0e.png[/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=””] .

（三）阿基里斯腱拉伸

利用體重來伸展阿基里斯腱吧！可以透過身體的前後擺動，調整施加在阿基里斯腱上的力道。 ．慢慢拉伸阿基里斯腱，可以刺激到位於外側踝骨往上4指高的「跗陽」穴。

１．左腳曲膝坐在地板上，雙手抱住左膝，上半身向前倒。（另一邊的動作相同。） 腳跟要緊貼在地上，只有上半身往前傾。

[/fusion_text][fusion_imageframe image_id=”21251|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/2021/06/4859d11496559532501bf3bfc2f8d294.png[/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=””] .

（四）腳背拉伸

平常不太會拉伸到的腳背，可以利用體重施壓來伸展。伸展腳背也可以刺激到小腿，能有效改善小腿肚痠痛。 ．抬腿時，要想像小腿正中央稍微偏外側的「豐隆」穴。 .

１．跪坐在地上，雙手抱起左膝。臀部坐在腳掌上，同時拉伸小腿和腳背。 （另一邊的動作相同。）

Ａ．變化版：也可以將雙手撐在身後，同時抬起雙膝。

[/fusion_text][fusion_imageframe image_id=”21252|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/2021/06/7e4e2a223ea6b3ba5c1363fa1229e123.png[/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《10秒立見效！穴道拉伸舒展操》斎藤充博著，邦聯文化出版。 [/fusion_text][/fusion_builder_column][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=”true” min_height=”” hover_type=”none” link=”” element_content=”” first=”false” spacing_left=”2%”][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]