怎麼分辨運動後痠痛與肌肉拉傷？ (by 姚斯元物理治療師 – ATX 徒手治療研究專欄)
「我如何分辨運動後正常的痠痛，以及輕度拉傷的疼痛？」是網路上，例如 PTT 的健身版常見的問題之一。
當你運動強度夠的時候，可能在訓練後肌肉有一些酸痛感。甚至有些人喜歡追求這種痛爽痛爽的感覺，覺得這樣才有訓練到，有活著的感覺，找到存在的意義(?)
但若這個痠痛、疼痛一直持續下去，都沒有好轉，而且一運動就開始痛，那就只好先休息、甚至得去做治療，這樣的話就麻煩了。
今天請來從小愛打棒球的姚斯元物理治療師來告訴你如何分辨酸痛與疼痛。
延遲性肌肉痠痛
其實訓練後的延遲性肌肉痠痛 (Delayed Onset Muscle Soreness, DOMS) 和肌肉拉傷，兩者在身體上的機制非常相似。早年以為酸痛是因為肌肉的乳酸堆積，但近年越來越發現主因應該還是訓練後造成的微小受傷 (microtrauma) 產生的不適感。
重量訓練、練肌肉之所以能長肌肉，就是要創造這些微小的受傷，讓身體自癒後長出更強大的肌纖維。
那假如你的姿勢不正確、或是出力超過身體負荷，就有可能肌肉拉傷。拉傷分為輕度、中度、重度。
輕度肌肉拉傷
只有一小部分肌肉纖維撕裂傷，一小部分是指比頭髮的粗細還細的纖維，這樣就足夠讓你好痛痛了！通常這時候外觀不會有差異，但是按壓或出力的時候會感受到疼痛。
中度肌肉拉傷
許多部分的肌肉纖維斷裂，功能已經受損，肌力下降，出血導致腫大。這時候已經不是好痛痛的等級了，是超痛痛！！
重度肌肉拉傷
肌肉大範圍斷裂至全數斷裂，肌肉會收縮至兩端，斷裂部位會凹陷下去。常發生於肌肉與肌腱的交合處。
容易和痠痛不適搞混的，是輕度拉傷。
其實仔細感受的話，拉傷和酸痛是不太一樣的。
肌肉痠痛 = 酸酸、緊緊、阿嘶啊嘶的～。通常隔天才開始，一個星期內酸痛會消失。
肌肉拉傷 = 刺刺、熱熱的，伴隨一些無力感。受傷後馬上有感，或是數小時後，持續超過一週。
如何降低運動後的痠痛？
假如你只是酸痛，那可以享受一下那個痛爽痛爽的感覺。一般來說我們建議在運動後確實拉筋、在重量訓練後做一些比較輕的訓練，不會感到累或疼痛的緩和動作、運動完做些很慢很慢的慢跑。
這些都可以幫助血液循環，讓身體的修復因子更快到達微小受傷的地方。
有需要時可以去找專業的運動按摩師來幫你按摩，放鬆因為運動過度緊繃的肌肉、增加血液循環可以有效降低痠痛感。注意過度按壓可能會造成肌肉受傷，所以還是交給專業的運動按摩師處理比較妥當唷。
假如你是大面積酸痛，那可以使用冷熱浴交替，使微血管交替收縮和放鬆，幫助大範圍血液循環。
另外痠痛貼布也是一種常見的降低運動後酸痛的方法，我們前幾天才介紹而已。
常見的運動後酸痛處理方法
其實不用人教、不用看書，大部分的人憑本能也會對痠痛的地方做些處理，例如揉一揉、冰敷或熱敷。我們來聊聊這些方法的原理和效果。
揉一揉是利用按壓的刺激來提高疼痛閥值，讓你不會那麼痛，以及促進血液循環。
一般的熱敷是淺層熱，對於較深層的痠痛效果不大。
冰敷也只是止痛效果，不會加速復原。
那如果你是輕微拉傷怎麼辦呢？
如果是很輕的受傷，那可以針對受傷的肌肉做些輕輕的拉筋運動，意思是拉的時候一點點疼痛就好。因為受傷的肌肉通常會因為疼痛而變得緊繃，輕微的拉筋可以減緩肌肉張力，讓復原後不會有後遺症存在。另外，肌肉不這麼緊繃之後，症狀也會變得比較輕微。
剛受傷的六小時內可以冰敷，一次十分鐘，冰敷兩次或三次就好，中間間隔二十分鐘。一些新的醫療理論越來越減少冰敷在運動受傷的使用，認為發炎反應是身體修復的自然機制，不需過度抑制。
拉傷之後的 3 到 4 周內不要對那條肌肉做強度太大的訓練。
復原的過程輕微的拉筋可以給與受傷組織牽拉的張力，使新長出到纖維能夠排列的更好，以增加以後那條肌纖維或肌束的收縮效率。
不建議輕微受傷就完全休息不動，這樣肌肉會萎縮且也不會比較快好，你還是要去動動他。很多研究證實如果對拉傷的肌肉做些輕度的重量訓練，拉傷會更快好，也就是 Optimal Loading 的概念。但如何訓練就建議找物理治療師幫你評估。
那假如不是輕微拉傷，是較嚴重的拉傷呢？
如果你知道這個疼痛絕非小事情，那請趕快去看醫生。
一般軟組織受傷 6 到 8 周會好，軟組織包含肌肉、肌腱、韌帶等等。當然更嚴重的受傷另當別論。如果受傷更嚴重的時候會建議在急性期之後的復原期加入一些物理治療。
肌肉拉傷這邊不做深入討論，未來再專文深入研究拉傷的各種治療。
如果對於運動後的痠痛很著迷的話，可以看看台大醫院的這篇文章。
合作撰寫：
好痛痛 (粉絲頁點此連結)
姚斯元物理治療師 (ATX徒手治療研究室粉絲頁連結) (部落格連結) (專欄連結)
協助：
林杏青復健科總醫師 (柔術醫師專欄連結)
李冠頡物理治療師 (李安物理治療研究室專欄連結)
註：本部落格文章是以科普、衛教為出發點，不代表任何人的生理狀況。每個人的身體皆不相同，有任何疑問請詢問自己的醫師、物理治療師、專業教練。
coolwinks offer
lenskart offers
makemytrip offers
goibibo offers
FreshToHome Coupons
healthkart coupon
nike sale
pepperfry coupon
Ferns And Petals Coupon
A2 Hosting coupons
airtel broadband offers
Airtel Digital TV Coupons
Airtel Payments Bank Offers
airtel recharge offers
amazon pantry offer
amazon prime video offer
Crazy Domains Promo Code
Dhgate coupons
hueb coupons
invideo coupons
rosegal coupons
flipkart offers
swiggy coupons
zomato coupons
myprotein discount code
zoomcar offers
hotels.com coupons
samsung coupon code
tata cliq offers
oneplus coupons
makemytrip offers
Here at Leslie’s Pugsland Breeder, Our beautiful fawn pug has given birth to 4 healthy Pug puppies.
She is our beloved family dog and this is her 1st litter.
Both mum and dad are AKC registered with 5 gen pedigree certificate. Both from Top Champion bloodlines.Mum and Dad can be seen. Puppies have been wormed weeks 2,4,6,8 and will have had a flea preventative treatment before leaving us.
They will have their vet check, 1st vaccinations and microchip.
To view all available puppies and recent pictures, Search us in google as LESLIE’S PUGSLAND BREEDER or click on our website link bellow : https://pugslandbreeder.company.com/
“The thought of people finding out about this was really scary to you,” the prosecution said to Bogdanov. “You were humiliated in that moment, correct?”
카지노사이트
Firefighters in San Bernardino County battled a newly sparked wildfire that threatened communities on the afternoon of Wednesday, August 25.
카지노사이트
uploaded by the San Bernardino County Fire department, shows the blaze – known as the South Fire – raging near a highway as fire crews surround the area. 카지노사이트
escape to the United Arab Emirates, the future of Afghanistan’s leadership, and by extent its representation in global organizations, is uncertain, says John Bolton, the former U.S. ambassador to the U.N. 카지노사이트
“You have a new crew that comes in, and the U.N. has to decide, ‘Do we accept the credentials of a new ambassador?'” Bolton told the Washington Examiner Tuesday. “It’s certainly possible to challenge that and deny them a seat. You can say they’re not legitimate.”
카지노사이트
However, incoming governments, even those that were established in less-than-diplomatic methods, typically inherit their predecessor’s posts, the former ambassador added, noting rejection is rare.
카지노사이트
“It’s unusual and hasn’t often been successful,” Bolton, a controversial figure who served as U.N. ambassador under former President George W. Bush and national security adviser to former President Donald Trump, continued. “I think the most likely outcome is the Taliban gets seated.”
카지노사이트
the Commission for the Status of Women as the “principal global intergovernmental body exclusively dedicated to the promotion of gender equality and the empowerment of women.” The commission’s stated goal is to “agree on further actions to accelerate progress and promote women’s enjoyment of their rights in political, economic, and social fields.”카지노사이트
Thanks for sharing this marvelous post. I m very pleased to read this article.
I came to this site with the introduction of a friend around me and I was very impressed when I found your writing. I’ll come back often after bookmarking! casino trực tuyến