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如何解决长跑时所遇到的那些问题?

来源: 南方日报网络版     时间: 2019年05月20日 20:52:37
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(原)(标)(题)(:如)(何)(解)(决)(长)(跑)(时)(所)(遇)(到)(的)(那)(些)(问)(题)(?
本)(人)(在)(跑)(长)(跑)(时)(经)(常)(会)(遇)(到)(各)(种)(各)(样)(的)(疼)(痛)(,经)(常)(发)(生)(的)(有)(腿)(抽)(筋)(、腰)(酸)(背)(痛)(,上)(网)(查)(了)(些)(资)(料)(,找)(了)(些)(适)(用)(的)(方)(法)(用)(于)(指)(导)(治)(疗)(自)(己)(的)(跑)(步)(发)(生)(的)(各)(种)(疼)(痛)(,效)(果)(还)(是)(挺)(明)(显)(的)(,现)(转)(发)(给)(跑)(友)(们)(共)(同)(学)(习)(。如)(有)(更)(好)(的)(方)(法)(和)(经)(验)(,欢)(迎)(跟)(贴)(。
利)(用)(以)(下)(五)(法)(可)(以)(消)(除)(你)(的)(酸)(痛)(进)(而)(继)(续)(你)(的)(跑)(步)(。
在)(跑)(步)(中)(出)(现)(的)(某)(些)(不)(舒)(适)((胸)(口)(疼)(痛)(、肌)(肉)(疲)(劳)()有)(理)(由)(让)(你)(去)(医)(院)(急)(诊)(。但)(是)(在)(不)(严)(重)(的)(情)(况)(下)(,让)(跑)(步)(者)(困)(扰)(时)(,它)(可)(能)(让)(极)(点)(在)(跑)(步)(中)(突)(然)(出)(现)(。利)(用)(以)(下)(五)(种)(快)(松)(法)(可)(以)(消)(除)(你)(的)(酸)(痛)(进)(而)(继)(续)(你)(的)(比)(赛)(。
1、小)(腿)(抽)(筋)(站)(在)(路)(边)(,身)(体)(向)(前)(倾)(斜)(,脚)(伸)(长)(放)(在)(肩)(下)(面)((压)(腿)(的)(姿)(势)(),保)(持)(脚)(掌)(放)(在)(地)(面)(,大)(脚)(拇)(指)(和)(脚)(板)(用)(力)(向)(上)(抬)(起)(,这)(种)(办)(法)(可)(以)(挤)(压)(你)(的)(小)(腿)(肌)(。更)(多)(的)(拉)(伸)(则)(要)(身)(体)(前)(倾)(,反)(向)(挤)(压)(你)(的)(膝)(盖)(,保)(持)(数)(秒)(钟)(,必)(要)(的)(话)(可)(以)(重)(复)(数)(十)(次)(或)(更)(多)(次)(。
2、脖)(子)(僵)(硬)(这)(时)(步)(子)(慢)(下)(来)(或)(者)(干)(脆)(行)(走)(吧)(。眼)(睛)(向)(前)(看)(,慢)(慢)(的)(偏)(头)(把)(你)(的)(右)(耳)(朵)(靠)(近)(你)(的)(肩)(膀)(,用)(右)(手)(温)(和)(的)(按)(摩)(你)(的)(太)(阳)(穴)(。保)(持)(数)(秒)(钟)(,放)(松)(,然)(后)(以)(同)(样)(的)(方)(式)(做)(左)(边)(的)(动)(作)(。每)(边)(重)(复)(数)(十)(次)(,需)(要)(的)(话)(多)(做)(几)(次)(。
3、肩)(膀)(僵)(硬)(同)(样)(地)(,这)(时)(步)(子)(慢)(下)(来)(或)(者)(干)(脆)(行)(走)(吧)(。眼)(睛)(向)(前)(看)(,头)(向)(右)(转)(45度)(,然)(后)(头)(向)(前)(垂)(下)(来)(,尝)(试)(用)(你)(的)(耳)(朵)(去)(靠)(近)(你)(的)(胸)(膛)(。举)(起)(你)(的)(左)(手)(挤)(压)(按)(摩)(你)(的)(左)(边)(肩)(膀)(。按)(摩)(数)(十)(次)(,照)(例)(按)(摩)(你)(右)(肩)(数)(十)(次)(,必)(要)(时)(候)(多)(按)(一)(会)(儿)(。
4、身)(体)(一)(侧)(的)(突)(然)(剧)(痛)(当)(跑)(遇)(到)(此)(情)(况)(,收)(缩)(你)(的)(腹)(部)(肌)(肉)(,向)(前)(朝)(你)(感)(觉)(不)(舒)(服)(的)(部)(位)(倾)(斜)(,并)(且)(用)(手)(挤)(压)(你)(的)(疼)(痛)(点)(。如)(果)(感)(觉)(疼)(痛)(仍)(旧)(持)(续)(的)(话)(,停)(站)(整)(修)(一)(会)(儿)(。身)(体)(前)(倾)(,肩)(膀)(在)(你)(的)(脚)(上)(方)(,逐)(渐)(挤)(压)(到)(你)(的)(疼)(痛)(抽)(筋)(点)(。持)(续)(数)(秒)(钟)(,必)(要)(的)(话)(,重)(复)(多)(做)(几)(次)(。
5、腰)(酸)(背)(疼)(在)(跑)(步)(中)(遇)(到)(此)(情)(况)(,肚)(脐)(为)(中)(心)((疼)(经)(),配)(合)(呼)(吸)(和)(压)(迫)(腹)(部)(,如)(果)(还)(不)(能)(减)(轻)(疼)(痛)(,就)(停)(止)(跑)(步)(,把)(手)(放)(在)(臀)(部)(上)(,身)(体)(前)(倾)(。保)(持)(数)(秒)(钟)(后)(,放)(松)(。重)(复)(以)(上)(动)(作)(数)(十)(次)(。
小)(腿)(抽)(筋)(时)(如)(何)(快)(速)(止)(痛)(?
方)(法)(一)(:改)(卧)(为)(坐)(,伸)(直)(抽)(筋)(的)(腿)(,用)(手)(紧)(握)(前)(脚)(掌)(,忍)(着)(剧)(痛)(,向)(外)(侧)(旋)(转)(抽)(筋)(的)(那)(条)(腿)(的)(踝)(关)(节)(,剧)(痛)(立)(止)(。旋)(转)(时)(动)(作)(要)(连)(贯)(,一)(口)(气)(转)(完)(一)(周)(,中)(间)(不)(能)(停)(顿)(。旋)(转)(时)(,如)(是)(左)(腿)(,按)(逆)(时)(针)(方)(向)(;如)(是)(右)(腿)(,按)(顺)(时)(针)(方)(向)(。如)(有)(人)(帮)(助)(,应)(是)(面)(对)(面)(施)(治)(,踝)(关)(节)(的)(旋)(转)(方)(向)(不)(变)(。旋)(转)(时)(要)(用)(力)(,脚)(掌)(上)(翘)(要)(达)(到)(最)(大)(限)(度)(。
方)(法)(二)(:按)(压)(小)(腿)(腓)(肠)(肌)(头)(神)(经)(根)(。在)(膝)(关)(节)(内)(侧)(的)(两)(边)(,有)(一)(个)(地)(方)(是)(腓)(肠)(肌)(头)(的)(附)(着)(点)(,通)(往)(腓)(肠)(肌)(的)(神)(经)(根)(干)(就)(在)(这)(里)(面)(。小)(腿)(抽)(筋)(时)(,用)(大)(拇)(指)(摸)(索)(两)(边)(硬)(而)(突)(起)(的)(肌)(肉)(的)(主)(根)(,然)(后)(用)(强)(力)(对)(此)(处)(按)(压)(,主)(导)(兴)(奋)(的)(神)(经)(就)(会)(镇)(静)(下)(来)(,抽)(筋)(停)(止)(,剧)(痛)(消)(失)(。以)(上)(二)(法)(效)(果)(神)(速)(。返)(回)(搜)(狐)(,查)(看)(更)(多)(责)(任)(编)(辑)(:
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