[fusion_builder_container admin_label=”Article Intro” 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” margin_top=”-90px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” admin_toggled=”yes” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” 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sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”18px” 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=””] 「哇！怎麼腳這麼痛啊！」早晨起床後一踏到地板，你是否曾經這樣咒罵過？！或在逛街逛了四小時後，開始覺得腳跟隱隱作痛？！腳跟痛最常見的原因是足底筋膜炎。足底筋膜是支撐腳跟的筋膜，能夠吸收我們加諸在腳上的壓力。但有時我們每天的走路與跑步帶給足部太大的壓力，造成這層筋膜發炎或撕裂，就會帶來腳後跟的疼痛足底筋膜炎。 [/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” 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照護線上

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照護線上

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們在「每踩一步都是煎熬 – 足底筋膜炎」這一篇懶人包裡，詳細地介紹了足底筋膜炎的症狀、危險因子、及發生原因。今天這篇我們把重點放在如何舒緩。足底筋膜炎的起因之一是小腿肌肉繃得太緊，不少訓練有素的運動員亦受足底筋膜炎之苦。記得，鍛鍊小腿、腳底、腳踝的肌肉會讓踝關節更加穩定，關節穩定、肌肉強健，確實能降低腳底受傷的機會。然而在鍛鍊的過程之中，適時的放鬆，維持肌肉彈性也非常重要，不要讓肌肉一路繃緊緊，而要拉長伸展，增加其活動度。

我們這裡提供的動作是根據美國骨科醫學會的衛教建議，希望大家每個星期至少做三到五次這個練習，如果乖乖地做這些足底舒緩動作持續一個月的話，超過九成的足底筋膜炎患者都會改善喔！當然，如果你在做這些動作的過程若覺得很痛，腳背一彎或腳踝一轉都痛得要命，務必要和醫師討論，看是否需要作更進一步的檢查或是先止痛。如果你並沒有足底筋膜炎，這幾個動作還是很適合常做，讓腳底足踝得到適時放鬆，預防足底筋膜炎的發生。

接下來我們就看舒緩足底九招怎麼做。

• 第一招：腳跟伸展

面對牆壁，以弓箭步的姿勢（前腳彎曲、後腳打直）站著，後腳的腳跟平貼地板。手壓牆，整個身體向前傾，但背不要拱起來，身體依舊是打直的狀態，能感受到後腿的小腿後方及腳跟處有伸展。維持伸展的動作三十秒後，休息三十秒，再反覆動作十次。前後腳交換，再反覆做個十次。

• 第二招：屈膝腳跟伸展

面對牆壁，前腳和後腳都微微屈膝，兩腳的腳底都貼平地板。雙手扶牆、臀部往前，記得要維持臀部在中線，不要偏左或偏右，如此會感覺後腳的小腿肌肉伸展，維持這個動作三十秒，休息三十秒，反覆動作十次。前後腳交換，再反覆做個十次。（這動作和第一個動作的差別在於後腳的膝蓋有沒有彎曲，後腳彎曲的時候更可以伸展到小腿後方比較深層的比目魚肌，後腳打直的動作則較針對小腿後方表層的腓腸肌。）

• 第三招：提後腳跟

扶著牆或扶著椅子站直，右腳往後收，由左腳單腳站立，站穩後把左腳後腳跟提起，變成由左腳墊腳尖站著，記得此時左腳不要彎，膝蓋要打直喔！這樣提高後腳跟再放下十次後，再換右腳練習同樣的動作。做的過程之中都是單腳站立，記得扶牆或扶穩一點的桌椅站穩。

前三招都是小腿後側肌群的伸展及訓練，接下來我們來看看腳部的練習。

• 第四招：滾高爾夫球

坐在椅子上，兩腳平穩踩在地面，把高爾夫球踩在腳弓處，來回滾動約兩分鐘，這個動作能針對足底筋膜按摩，沒事就常做吧！

• 第五招：轉腳踝練寫字

坐在椅子上，腳不要碰地。開始逆時針轉腳踝轉個十圈，再換成順時針轉腳踝十圈。如果覺得這樣比較無趣，也可以想像轉動著腳和腳踝，用大腳趾寫字，寫個大、小，或寫自己的名字都可以，再換腳練習。

• 第六招：用腳撿東西

準備二十個小石頭，或是二十隻筆，把這二十樣小東西分散放在地上，再準備一個罐子或盒子，一樣放在地上。人坐在椅子上，用腳趾撿起小石頭或筆，放進地上的盒子裡，直到撿完二十個。再取出這些小東西擺好，換另一隻腳練習。

• 第七招：用腳捲毛巾

地上放一條毛巾，人在椅子上坐好，伸出一隻腳用腳趾夾住毛巾，將毛巾捲向自己的方向，如果覺得這樣太簡單，可以在毛巾的邊緣壓個重物，這會加深轉動毛巾的難度。練習五次後再換腳練習。

進行到這裡，我們已經做完站立和坐在椅子上的動作，接下來請坐在地板上或床上。

• 第八招：毛巾伸展

坐在地板上、瑜珈墊上、或是床上都可以，兩腳向前伸直。將毛巾繞過一腳的腳底板，雙手分別握住毛巾的兩端，雙手出力將腳底板往自己身體的方向拉，這時記得要維持腳打直，膝蓋不彎曲的狀況，才能感覺到小腿後方的肌肉伸展，維持三十秒，休息三十秒後，再重複動作共三次。換腳再拉三次。

• 第九招：腳背上下壓

這個動作需要準備彈性帶，在地板上坐好後兩腿向前伸直，腳跟落在地板上。將彈性帶繞過一腳腳底，另一端由手握著，腳背向下讓腳底往下壓，重複做個十次。接著，將彈性帶繞過桌腳或椅子腳，另一端繞在自己的腳，一樣坐好腳打直，腳背壓向自己，一樣重複十次。再換腳進行。

除了第九招需要彈性帶的輔助之外，其他的八招不是不用裝備，就是找家中常見的物品，像是毛巾、原子筆、椅子等輔助就好，準備上並不困難。所以，還等什麼呢？趕快開始吧！舒緩足底筋膜炎，就從這幾招開始吧！

【本文由「照護線上」授權轉載，原文出處：九招舒緩足底筋膜炎（懶人包）】

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