在健身中,大部份動作都需要保持肩胛骨內收和下沉或只是下沉,那飛膊(三角肌)也是一樣嗎?
肩部是人體關節中活動範圍最大的,肩外旋可以達範圍至少為 180 度的關節運動,亦是許多上肢訓練的重要組成部分。
例如在卧推中,是非常強調夾緊和壓低肩胛骨(尤其是健力模式),目的是為了在移動大重量嘅過程中得到穩定。但相反側平舉(飛膊)此類動作就不需要了。
肱骨由肩袖肌肉固定(在肩部的球窩關節中),而其他肌肉如斜方肌(上/中/下)、肩胛提肌、菱形肌和前鋸肌則負責穩定肩胛骨。
在手臂橫向抬高離開身體至30 度後,就應該會自然感覺到肩胛骨正常上轉(Upward Rotation),肱骨外展每 2 度,肩胛骨就會向上旋轉 1 度,比例為 2:1。
因為在手臂橫向抬高的過程時,會有許多協同肌肉在幫忙,期間肱骨會停留在肩胛腔內,令肩胛骨上升至胸肋骨上方並向上旋轉,令肩胛骨同肱骨有空間可以自由活動。
所以在飛膊時肩胛骨必定會向上旋轉並上升至胸腔,因此是不需要夾實和壓低你的肩胛骨。
如果還拼命地壓低肩胛骨進行飛膊,你會感覺到好難"飛起來",影響左動作幅度之外,長久下來也會提高發生肩關節夾擠(Shoulder Impingement)的風險。
如果對KOFGYM私人教練1on1, 1on2有興趣可以到以下網址:
https://www.kofgym.com/our-coach
DM或Whatsapp:84810150查詢以上服務詳情及預約試堂
圖文:KAPO
#kofgym #upperchest #chest #press #push #incline #muscle #training #exercise #訓練動作#肌肉 #訓練 #香港健身 #肩胛骨 #飛膊 #飛起來
同時也有3部Youtube影片,追蹤數超過1萬的網紅練健康,也在其Youtube影片中提到,前幾天有個朋友說他殺球太強了,沒人想跟他打球,這種沒朋友的事問我就對了 今天就來教大家怎麼自爆肩膀,藉由壓迫肩膀上面的肌肉來抑制自己的力量,融入凡人! ⚠️影片要點請記下來確實執行!如果你的肩膀也想爆炸的話! 0:00 朋友的困擾 0:35 下手的目標 1:50 難度的給分 2:03 提升成功...
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- 關於shoulder impingement 在 練健康 Youtube 的精選貼文
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shoulder impingement 在 Yang.AT 運動知識分享 Facebook 的精選貼文
你有過肩膀痛的經驗嗎⁉️
是不是每到夜晚🌛就是有一個地方隱隱作痛(是心痛....喂~
今天我們就來聊聊
肩關節最常見的傷害「肩夾擊症候群」❗️
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🌟「什麼是肩夾擠症候群?」
肩夾擊症候群(Shoulder impingement syndrome)在常需要做過頭動作的運動員中十分常見(例如:棒球選手、羽球、排球...)
肩夾擊症候群是臨床常見的綜合症,佔了肩膀疼痛患者的 44〜65%,疼痛位置為肩關節區域,抬高手臂或側臥時出現疼痛。
🚨常見病因是肩膀活動時,肱骨頭和肩胛夾擠到了旋轉肌腱(棘上肌),產生旋轉肌病變和滑液囊發炎,導致肩峰下空腔變窄,反覆夾擠軟組織與肌肉,造成惡性循環的過程。
💥(很多人到醫院就診時已錯過症狀初期,因此臨床上常伴隨肩袖破裂、二頭肌肌腱炎、旋轉肌袖鈣化...等複合症狀出現)
🌟「五十肩vs.肩夾擠症候群」
💥臨床上最簡單分辨五十肩和肩關節夾擠的方式為盂肱關節疼痛弧(Painful arc),
當肩關節進行外展到60度~120度時產生疼痛,超過120度疼痛感會消失,
將舉手至170度~180度(靠近耳朵)時會再次產生疼痛,則可能為肩夾擠症候群。
💥而五十肩因為關節囊沾黏,所以活動範圍受限無法將手舉高,例如做舉手投降或梳頭髮的動作是做不出來的。
🌟「肩關節損傷特殊測試」
透過以下檢查,可以更精確的判別肩夾擠症候群:
🌈Hawkins-Kennedy test
步驟一:患者手平舉,肘成90度彎曲。
步驟二:施測者一手穿過患者手臂,並固定於對側肩膀。
步驟三:施測者將患者前臂往下壓,使患者成肩內轉。
🔥若過程中肩部產生疼痛則為陽性反應
⚠️大部分的人輕微症狀可能在短時間內會自己痊癒,但是3年內復發的機率高達54%
因為產生夾擠的根本原因沒有解除
(例如:前後肌肉張力不平衡、肩胛骨控制異常、姿勢不正確...等)
📈隨著年齡的增長
可能會成為未來的肩頭「大患」‼️
✨你想知道有關肩關節傷害更詳細的內容嗎❓如果如今已確診是肩夾擠症候群
該如何做才能加速恢復❓避免復發呢❓
想知道的在下方留言「 👍 」,超過30個留言
我就會再整理一篇做詳細介紹喔!
-
這篇文章對你有幫助嗎❓
留下一顆❤️讓我們知道吧❗️
你的支持是我們繼續的最大動力
#sportsyang#workout #sportsrecovery #yang#athletictrainer#fitness#exercise#sports#DOMS#running#marathon#coach #muscle#肌力訓練#運動傷害#運動#健身#重訓#健身房#健康#肌肉#減肥#傷害#慢跑#肩關節#運動狂人#健人#肩膀痛#疫情#夾擠症候群
shoulder impingement 在 Hunter 物理治療師 Facebook 的最讚貼文
【踮起腳尖痛,腳踝也會有夾擠問題?】
(這次文章內容稍長,若懶得看文字內容可直接觀看影片)
大家應該對於肩夾擠、髖夾擠這兩個名詞不陌生,但你有聽過腳踝夾擠嗎?夾擠指的是我們的骨頭過度擠壓到周遭的軟組織,可能是肌腱、韌帶或是滑液膜等等,造成疼痛或角度受限。夾擠是一個症候群,並非一個特定的病症,夾擠症候群底這個名詞底下,可能夾到的組織不同,造成的原因歧異度也非常大,造成評估上其實並不是那麼容易。腳踝夾擠雖然沒有像肩夾擠一樣有被正式分類成不同的夾擠類型,但仍能根據症狀呈現的方式跟解剖構造簡單分為前夾擠跟後夾擠,若還要再細分還會分前內側、前外側夾擠,以及後內側、後外側夾擠。
前側夾擠的症狀主要出現在腳踝背屈末端角度的時候,脛距關節 (Tibiotalar joint) 前側的組織受到擠壓。腳踝前側的有不少脂肪、滑囊組織,正常情況,這些組織會在腳踝背屈15度過後受到擠壓,但如果在遠端脛骨前側或是距骨頸有增生的骨頭的話,便可能限縮前側的空間,讓組織提早受到壓迫。如果長期在這角度下活動,就可能進一步造成慢性的發炎,或是造成關節囊韌帶的增生。除此之外,如果腳踝曾經扭過傷,造成韌帶或皺襞增厚的話,也是可能造成前側夾擠的原因之一。
雖然這些解剖構造上的變化已有多篇文章有所描述。但造成這些組織增生的原因卻仍不是很清楚。因為運動員有比較高的比例有這樣的問題,有些學者認為前側夾擠可能是因為頻繁地做出大角度的背屈,或是因為運動過程中受到的外力,讓前側軟骨邊緣反覆受到衝擊所造成。也有些學者認為,踝關節的不穩定,造成關節有不正常的微小滑動,也是一個可能造成骨質增生、或是軟組織受到夾擠的的原因。另外在比較早期的文章,一開始學者認為前側的骨質增生可能是來自於頻繁地蹠屈,牽拉到關節囊,進而造成關節處的增生,只是這樣的假設被後來的研究給推翻了。
因為前側夾擠症狀大多是在腳踝背屈的末端角度下出現,上樓梯、跑步、走上坡、爬梯還有深蹲是幾個比較容易會加劇前側疼痛的活動。若未接受妥善治療,在症狀後期可能會因為組織的增生或疼痛,造成更進一步的活動度受限、夾擠和周圍組織的傷害,再回頭限制關節活動度與功能,形成惡性循環。
後側夾擠的症狀主要出現在腳踝蹠屈到末端角度的時候,脛距關節與距跟關節後側的組織受到擠壓。後側夾擠常出現在需要頻繁把腳踝往下壓的人身上,像是芭蕾舞者、需要頻繁跳躍的運動員等等。與前側夾擠雷同,後側夾擠可能是骨質或是軟組織的夾擠,或是兩者同時存在。距骨後外側 (trigonal process) 的骨質增生是比較常被認為導致後側夾擠的原因。除此之外,頻繁的將腳板大幅度的往下踩,可能會導致後側關節囊、後下脛腓韌帶、三角韌帶的後側韌帶發炎,產生疤痕組織,進而造成組織增厚。另外我們的屈足拇長肌的肌腱經過距骨後側的內、外骨突中間的凹槽,也很容易因為過度使用,或是周遭骨質的增生,造成肌腱病變,像是肌腱或腱鞘炎的問題。
與前側夾擠的疼痛大多較為淺層、可觸摸的到相反,後側夾擠的症狀通常較為模糊,比較難有一個特定的單點疼痛,而且位置較深,通常落在阿基里斯腱底下。這也讓後側夾擠不容易和阿基里斯腱或是腓骨長肌的問題做區分。因為症狀出現在腳踝往下踩的時候,走下坡、下樓梯或是穿鞋跟較高的鞋子是幾個容易誘發症狀出現的活動。芭蕾舞者之所以比較容易出現這樣的症狀,被認為是因為需要頻繁的做出踮腳站,承重在前足的關係。
雖然影像檢查出來的骨質、軟組織的病變被認為是可能導致腳踝夾擠的原因之一,但實際上研究還是有提到,我們仍然不能光靠這些影像結果證據就判斷踝關節是否夾擠。影像檢查與我們的症狀表現之間的相關程度有限,仍需要結合其他理學檢查做綜合判斷才行。針對踝關節夾擠的介入,目前比較常見的作法仍是先採取保守治療,若在急性疼痛期,需要先避免會造成疼痛的動作,有必要的話也會使用消炎藥來控制疼痛。在非急性期,甚至是已經是慢性問題的個案,我們則需要著重在踝關節穩定、本體感覺的訓練上,畢竟前面有提到,踝關節不穩、扭傷都是可能造成夾擠的原因之一。與其他肌肉骨骼問題一樣,即使解剖構造上的異常也會被認為是造成踝關節夾擠的原因,但大多數的個案都能在不開刀的情況下有很好的進步。若有類似的狀況,一樣記得先找醫療人員的協助,避免症狀隨著時間越變越嚴重。底下的影片 (6:52) 將跟大家分享幾個簡單的踝關節穩定與本體感覺的訓練。
Impingement syndrome is a common musculoskeletal problem in shoulder and hip joints. But have you ever heard of ankle impingement? Impingement syndrome refers to abnormal contact of bony structures or soft tissue, e.g., tendon, ligament, synovial tissue, resulting in pain and restriction. Through different causes of impingement syndrome, it includes different medical signs or symptoms. Therefore, causes of impingement syndrome differ from person to person, making it more difficult to make a right diagnosis. Although ankle impingement is not officially classified into different types like shoulder impingement, researchers still sort it into anterior and posterior impingement according to anatomical structures are involved. More specifically, it can be classified into anteriomedial, anteriolateral, posteriomedial and posteriolateral impingement.
Symptoms of anterior ankle impingement are generally induced by compression of anterior margin of tibiotalar joint in terminal dorsiflexion. There are adipose and synovial tissues in the anterior joint space. Normally, these tissues are compressed after 15 degree of dorsiflexion in healthy individuals. However, if there is osteophyte at anterior distal tibia or talus neck, it will take up the space and limit ankle movement, causing early compression. This will result in chronic inflammation, synovitis, and capsuloligamentous hypertrophy. Apart from this, ankle sprain, thickened anterior tibiofibular ligament and synovial plica are also possible causative factors.
Even though structural pathologies are well described in much research, their exact etiologies are still less understood. Research showed that athletes are tend to affected by anterior impingement, and it led to hypothesis that pathologies are caused by repetitive impact injury to anterior chondral margin from hyper-dorsiflexion or direct impact during sports. Chronic ankle instability has also been hypothesized to be the causative factor of anterior impingement, because abnormal repetitive micromotion may develop bony and soft tissue lesions. In addition, early research hypothesized anterior osteophyte is caused by traction to the anterior capsule during repetitive plantar flexion, but this theory was disproved by later anatomic studies.
Anterior impingement symptom typically presents as anterior ankle pain during terminal dorsiflexion. Climbing stairs, running, walking up hills, ascending ladders and deep squat are common aggravating activities. If anterior impingement doesn’t get treated well, in the later stage, joint mobility may be further restricted due to mechanical block or pain, resulting in vicious circle.
Posterior ankle impingement symptom typically occurs in terminal plantarflexion, due to compression of tissues posterior to the tibiotalar and talocalcaneal joint. Posterior impingement tend to occur in athletes who need to plantarflex frequently, like ballet dancers, etc. Similarly, posterior impingement can result from compression of bony or soft tissue in isolation or in combination. Trigonal process of posterior talus is the most common cause of posterior impingement. Besides this, repetitive hyper-plantarflexion may cause posterior capsule, inferior tibiofibular ligament, and posterior fiber of deltoid ligament inflammation, scarring, and thickening. Lastly, tendinitis and tenosynovitis are easily found in flexor hallucis longus tendon, running between the medial and lateral posterior process of the talus. This probably results from overuse or irritation from surrounding abnormal bony tissue. The tissues mentioned above are all possible causative factors to the posterior ankle impingement.
In contrast to patients with anterior impingement pain that are accessible to palpation, posterior impingement pain is less specific, deep to the Achilles tendon. This makes it difficult to differentiate from Achilles tendon or peroneal tendon pathology. Since posterior impingement symptom is usually irritated by repetitive plantarflexion, walking downstairs, downhill running, and wearing high-heeled shoes are some common exacerbated activities to posterior impingement syndrome. Ballet dancers are commonly affected by posterior impingement syndrome due to weight bearing on forefoot in plantarflexion position over and over again.
Though osseous or soft tissues abnormality in radiography is seen to be one of the causes of ankle impingement, it doesn’t mean that we can simply blame patient’s symptom on these structural pathology. In fact, there is a limited correlation between medical image findings and our symptom. We should integrate patient’s history, physical examination, imaging studies, etc., for accurate diagnosis. Conservative treatment remains first option to manage ankle impingement. In acute stage, patient should avoid from doing provocative activities. If it is necessary, NSAIDs can be used for pain management. In chronic stage, clinicians should focus on ankle stability and proprioception training because ankle instability and sprain are both causative factors of ankle impingement. Just like other musculoskeletal disease, even though structural abnormality is thought to be a possible cause of ankle impingement, most ankle impingement cases still respond well to conservative treatment. If you have any similar medical problem, please find medical professions for help. The video below will show you some simple ways to train our ankle stability and proprioception.
參考資料:
https://pubmed.ncbi.nlm.nih.gov/27608626/
https://link.springer.com/article/10.1007/s00247-019-04459-5
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5065672/
#腳踝夾擠 #踝關節不穩 #腳踝扭傷 #本體感覺訓練 #物理治療 #ankleimingement #ankleinstability #anklesprain #proprioception #physiotherapy #hunterptworkout
shoulder impingement 在 練健康 Youtube 的精選貼文
前幾天有個朋友說他殺球太強了,沒人想跟他打球,這種沒朋友的事問我就對了
今天就來教大家怎麼自爆肩膀,藉由壓迫肩膀上面的肌肉來抑制自己的力量,融入凡人!
⚠️影片要點請記下來確實執行!如果你的肩膀也想爆炸的話!
0:00 朋友的困擾
0:35 下手的目標
1:50 難度的給分
2:03 提升成功率的方法
【殺球太強怎麼辦?】三招教你融入凡人|如何肩夾擠?|北投流暢哥
延伸觀看
椎間盤大師 https://youtu.be/pdliZDrKKP8
練健康的IG:https://www.instagram.com/lkk_wellness/
練健康的FB:https://www.facebook.com/LKKWellnessCenter
流暢哥的IG:https://www.instagram.com/rotator_bro/
#殺球#肩夾擠#排球#肩膀#健康是練出來的#練健康#北投流暢哥#三角肌#肩胛骨#shoulder#健身房#肌力訓練#運動傷害#棒球#肩部訓練
shoulder impingement 在 Ray Mak Youtube 的最讚貼文
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Thank you SO Stretch for helping me with my decade old problem. Thank you Muhammad Zaki and friends, my SO Stretch Physiotherapists.
Until today I'm still a little shocked. The shoulder pain that I have been having for over a decade has subsided to a point that I have stopped realizing that there is pain anymore. Of course, not a 100% yet, I only went once at the time I'm writing this.
I used to teach and practice Taekwondo when I was younger. During competitions, kicks to the head is double the points of kicks to the body. The constant blow to my head over time has caused a small part of my cervical to moved a little causing a nerve pinch on the nerve that goes from my left shoulder all the way to ring finger (4th finger) and the pain resonates around my entire left shoulder blade. This has also caused frequent severe migraines on the left side of my head. I've undergone many different treatments from east to west but nothing has given much relief. Normal physio, tit tar, acupuncture, qigong, tuina, paida, heat therapy, even special prayers, you name it.
Everyone who knows me knows that I always lean a little to my left side due to the pain. They also know I always have migraine on my left side of head. And I constantly rub my back against any edge of the walls I can find anywhere, like an animal cleaning its fur.
Yesterday, I went to So Stretch and Zaki, one of their physiotherapist assisted me. Together with the help of his teammates, we did a lot of pretty intense assisted stretches which I can never perform on my own. Some of them were quite difficult because my shoulder has been as stiff as rock for over a decade. After the session, I felt pretty sore on the shoulder area but the past pulling sensation were reduced. But, today for an entire day, I couldn't help it but to realize that a bulk of the pain is not present anymore. There is still a mild pain deep within my shoulder when I lift my shoulder toward my ear. Looking forward for my next few stretching sessions, but here is my simple thank you letter for now.
Update : Pain is mostly gone now. Just a little muscle spasm left from time to time.
In case you have a pain like mine, try them :
Suite 14.8 Level 14 Menara IMC,
No.8 Jalan Sultan Ismail
Kuala Lumpur,
Malaysia
03-2022 4818
SO Stretch CG バランス
https://www.youtube.com/channel/UCUe4Kq4DpfYIuSbcWyZ4jbg
shoulder impingement 在 蒼藍鴿的醫學天地 Youtube 的最讚貼文
常見的肩關節傷害有哪些?「肩關節夾擠症候群」又是什麼呢?
今天是運動傷害特輯之「肩關節」特別篇! 很感謝國家網路醫藥以及台灣運彩的提議,讓我踏入了運動傷害方面的專題。在這集三分鐘聊醫學中,要帶大家了解肩關節的旋轉肌群、常見的肩關節運動傷害、以及相關的預防及治療,熱愛運動的你千萬不要錯過! 如果不愛運動也沒關係,人生多點冷知識,魅力自然無極限呢(無誤)
*參考資料:
1.Rotator cuff
http://www.windsorupperlimb.com/data/images/cuff%20diagram%20post.png
http://www.makeoverfitness.com/images/stories/shoulder-muscle-exercises.jpg
2.Impingement
https://www.youtube.com/watch?v=TcsJOLSYcHg
3. 戴資穎照片
https://zh.wikipedia.org/wiki/%E6%88%B4%E8%B3%87%E7%A9%8E
4. 台灣難波萬
https://www.youtube.com/watch?v=w142gZC1lhU
「Kevin MacLeod」創作的「Breaktime - Silent Film Light」是根據「Creative Commons Attribution」授權使用
來源:http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100302
演出者:http://incompetech.com/
【蒼藍鴿的熱門影片】
無語良師 - 大體老師的秘密!
► https://youtu.be/WL9EUEwRsmI
可怕的昆蟲「隱翅蟲」與「荔枝椿象」!
► https://youtu.be/MjyYNuLrVIQ
流感疫苗該打嗎? 疫苗真相大公開!
► https://youtu.be/o-nuelimMdc
人為什麼會脹氣? 究竟該怎麼有效預防?
► https://youtu.be/DprtG2832Ls
不要再對憂鬱症患者「講幹話」! 淺談憂鬱症!!
► https://youtu.be/-g3WZnFaBoY
2017年最重大發現! 肺臟竟然是「造血器官」!!
► https://youtu.be/swjZfOoZZUE
癲癇迷思大破解 - 不要再塞東西進患者嘴裡了!!
► https://youtu.be/icymo2FPe2Y
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歡迎蒞臨討論,別忘了按讚跟追蹤!影片也歡迎分享!
【關鍵字】
蒼藍鴿/醫師/醫生/醫學/醫學系/值班碎碎念/三分鐘聊醫學
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