棒球,網球,高爾夫球等旋轉運動員的椎間盤突出
我們對於棒球選手的肩膀痛手肘痛很耳熟能詳了,但是其實根據統計,棒球選手除了肩膀,手肘的受傷之外,佔比例最高的就是腰痛了。其實不光是棒球選手,只要需要大量身體旋轉的運動,例如網球,羽毛球,高爾夫球等,腰痛都是很常見的情況。
為什麼這些運動會造成腰痛呢?
雖然詳細的原因其實還不是很確定,但研究的確發現,在大量的旋轉動作脊椎之中,我們椎間盤的外壁的確磨損的比一般的脊椎來的快。 椎間盤的構造是硬的外壁包覆著裡面如同軟墊一樣的東西,如果外壁磨損甚至破裂,就會有椎間盤突出的情況發生,造成腰痛。這也是職業選手最常腰痛的原因之一,台灣幾個打擊好手例如陳金鋒,高國輝都曾經被報導有椎間盤的問題。
研究也顯示如果旋轉合併彎腰的動作,磨損會更加的明顯,像是棒球行進間接滾地球,或是羽毛球要救低的球的時候,都會有這樣的動作出現。
另外一個可能性是,因為不停同複的旋轉動作,身體跟旋轉相關的肌肉常常會出現緊繃的情況。例如豎脊肌的緊繃,也是臨床上很常見的情況。
那如果出現腰痛要怎麼辦/或是要怎麼預防呢?
當然是不要打,實務上來說,我們不可能進行這些運動但是身體不產生旋轉。但是我們的脊椎通常是好幾節一起去分擔旋轉的力量的。所以如果會出現某幾節的磨損,通常當然就是那幾節旋轉的角度遠超過其他節。
所以臨床上我們會去看是不是有其他節的脊椎卡住了活動度不佳,造成了其他節的負擔過重。同時也要看髖部的旋轉能力是不是也不夠,造成負擔過大。當改變了整個身體旋轉的動作品質,自然就不會讓旋轉分擔給某幾節,造成受傷。
當然就像前面說的,彎腰合併旋轉也是很常見的原因,所以也要看是不是髖部的彎曲能力不夠,才會造成腰部彎曲過大。
所以要預防的腰部的不適的話,當然也可以從這幾個方面著手,下面列幾個可以臨床常見的原因可以做的預防運動
胸椎的旋轉伸展
膕旁肌的伸展
腰椎的核心訓練
髂肌的訓練
但是,如果你有規律做這些運動,還是覺得腰不太舒服,那就表示還有其他更複雜的原因,那就需要找物理治療師接受評估喔。
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