賞燈健行逛到「鐵腿」?中醫三招舒緩痠痛

運動筆記udn聯合新聞網 發表於2018/03/04

 

2018-03-04 08:54 聯合報 記者卜敏正╱即時報導

 

「承山穴」位於小腿後方肌肉隆起處的下邊,按摩此處可幫助消除雙腳酸痛。(圖片來源:朴子醫院)

 

今年元宵節全台燈會活動熱絡,許多家庭全家出遊賞燈兼散步運動, 嘉義縣舉辦的 2018 台灣燈會,總面積超過 50 公頃,賞燈徒步行程至少 3 至 4 小時,一般燈會、登山健行出遊走幾小時,回家也可能腿部痠痛,醫師建議運動前後暖身拉筋,配合中醫三招「拉筋、伸展、按摩」運動,有助舒緩痠痛。

朴子醫院復健科醫師羅嘉元表示,很多上班族都是「假日運動員」,平時很少持續運動,肌力缺乏鍛鍊,一到假日大量的活動,常導致肌力無法負荷,有時候痠痛只是單純運動後乳酸堆積,但肌耐力不佳的民眾痠痛的狀況會持續 1~2 天或者更久,因此長時間走路運動前後,一定要做暖身與緩和運動。搭配手部伸展與深度呼吸,作「拉筋與伸展運動」可以緩解肌肉痠痛不適症狀。

羅嘉元指出,「拉筋與伸展運動」可利用徒步區長石椅採坐姿作拉筋運動,坐在石椅上一腳往前伸展,另一腳往後延伸拉直,腳掌著地慢慢伸展與拉筋,形成弓箭步姿勢。大約 30 秒之後雙腿互換。伸展腿部如果有刺痛感可能有肌肉拉傷,應該立即休息。貼痠痛貼布雖然可以緩解疼痛,正常情況下使用不受影響,但是不建議過度使用。

朴子醫院中醫師李昌諴也提供腿部穴位按摩小偏方,可按摩「風市穴、承山穴、三陰交」等穴道。

他說,「風市穴」位在雙大腿外側中線、屬於膽經的穴位,拍打膽經可以加速血液循環,按摩「風市穴」馬上緩解腿部不適。「承山穴」位於小腿後方肌肉隆起處的下邊,按摩此處可幫助消除雙腳酸痛。「三陰交」位於腳踝內側往上3橫指寬處,可舒緩緊繃僵硬小腿。

 

長時間走路運動前後,「拉筋與伸展運動」可以緩解肌肉痠痛不適症狀。(圖片來源:朴子醫院)

 

「三陰交」位於腳踝內側往上 3 橫指寬處,可舒緩緊繃僵硬小腿。(圖片來源:朴子醫院)

 

「風市穴」位在雙大腿外側中線、屬於膽經的穴位,拍打膽經可以加速血液循環。(圖片來源:朴子醫院)

 

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