ปวดเข่า ( 1 ) การบริหารเพื่อแก้ป้องกันโรคข้อเข่านักวิ่ง

โดย จอมป่วน เมื่อ 16 August 2008 เวลา 6:54 am ในหมวดหมู่ วิ่ง, สุขภาพ, ออกกำลังกาย #
อ่าน: 18220

 

โรคข้อเข่านักวิ่งมีสาเหตุจากกล้ามเนื้อต้นขาด้านหน้า ( Quadriceps )  ไม่แข็งแรง  การวิ่งที่ต้องงอเข่ามากๆเช่น  วิ่งขึ้นหรือลงจากที่สูง  หรือที่ลาดเอียง  เมื่อเกิดอาการบาดเจ็บดังกล่าว  ถ้ารักษาหายแล้วต้องหาทางป้องกันไม่ให้เกิดขึ้นอีกด้วยการป้องกัน  ซึ่งประกอบด้วย

 

        1.  เลือกใช้รองเท้าที่เหมาะสม  ปรับปรุงเทคนิคการวิ่งให้ถูกต้อง  เลือกสถานที่วิ่งให้เหมาะสม  ถ้าวิ่งเพื่อสุขภาพก็ควรหลีกเลี่ยงการฝึกซ้อมที่ต้องวิ่งขึ้นหรือลงจากที่สูง  หรือที่ลาดเอียง

 

        2.  บริหารกล้ามเนื้อต้นขาด้านหน้า ( Quadriceps ) ให้แข็งแรง  ใช้ท่ายืน  นั่งเก้าอี้หรือนอน  ก็ได้

 

        ท่ายืน  ให้ยืนเอาหลังพิงผนัง  ยกขาขึ้น  เข่าเหยียดตึง  ให้สูงที่สุดเท่าที่จะทำได้  ยกค้างไว้ 5 วินาที  แล้วงอเข่าเป็นการพักสัก 5 วินาที  ยกซ้ำอีกจนครบ 5 ครั้งแล้วสลับยกขาอีกข้างหนึ่ง  ค่อยๆเพิ่มจนยกได้นาน 10 วินาที

 

        ท่านั่ง  นั่งเก้าอี้พิงพนัก  เกร็งกล้ามเนื้อหน้าขาให้เข่าเหยียดตรง  นับ ถึง 10  แล้วคลายกล้ามเนื้อปล่อยเข่าลง  ทำ 10 ครั้ง  แล้วสลับข้าง  ทำซ้ำ 2-3 เที่ยวต่อวัน

 

        ท่านอน   นอนหงายแล้วยกขาขึ้นจากพื้น  สูงประมาณ 1 ฟุต  เข่าเหยียดตรง  นับถึง 10  แล้ววางลง  ทำ 10 ครั้ง  แล้วสลับข้าง  ทำซ้ำ 2-3 เที่ยวต่อวัน

 

        ถ้าแข็งแรงขึ้นก็ค่อยๆเพิ่มจำนวนครั้งและจำนวนเที่ยวให้มากขึ้น  อาจเพิ่มได้ถึง 90-100 ครั้งต่อวัน  หรืออาจเพิ่มความหนักด้วยการยกน้ำหนัก  ( ถ่วงด้วยถุงทราย )    อาจเริ่มที่น้ำหนักน้อยๆเช่น 1 กิโลกรัม  แล้วค่อยๆเพิ่มขึ้นทีละน้อย  ( พวกนักวิ่งจะยกถึง 1/3 ของน้ำหนักตัว )

 

        ถ้าให้ดีก็บริหารกล้ามเนื้อต้นขาด้านหลัง ( Hamstrings ) คู่กันไป  ด้วยการนอนคว่ำ  ยกขาขึ้นให้สูงที่สุดเท่าที่จะทำได้ เข่าเหยียดตรง  ทำเหมือนการบริหารด้านหน้า

 

        นอกจากนี้ยังอยากแนะนำการบริหารที่จะช่วยฝึกความแข็งแรงของกล้ามเนื้อที่จะช่วยเสริมความแข็งแรงของข้อเข่าอีก 1 ท่า  คือ Foot Turns

 

        Foot turns  นั่งเก้าอี้หรือนอนหงายก็ได้  เหยียดขาออก  เข่าตรง  กระดกข้อเท้าขึ้น  เกร็งกล้ามเนื้อต้นขา  หมุนเท้าออกด้านข้างให้ได้มากที่สุดที่จะทำได้  ค้างไว้ 10 วินาที  แล้วหมุนเท้าเข้าด้านในให้มากที่สุดที่จะทำได้ค้างไว้ 10 วินาทีเช่นกัน  พัก  แล้วสลับข้าง  ทำ 3 เที่ยว

    

            นักวิ่งใหม่ๆที่มีอาการดังกล่าว  ให้พักจนอาการดีขึ้น  หลังจากนั้นก็ศึกษาเทคนิคการวิ่งที่ถูกต้อง  ไม่หักโหมจนเกินไป  เลือกใช้รองเท้าที่เหมาะสมกับการวิ่ง  แนะนำประเภทที่รองรับแรงกระแทกได้ดี  เลือกวิ่งในสถานที่ที่ไม่มีทางลาดชัน  ทางวิ่งเรียบ  ไม่มีการเลี้ยวที่มีมุมแคบ

 

         ฝึกกล้ามเนื้อตามวิธีดังกล่าวข้างต้น  ท่านไม่น่าจะมีอาการบาดเจ็บดังกล่าวเกิดขึ้นอีก  ก็ไม่จำเป็นต้องเลิกวิ่งแล้วหันไปออกกำลังกายด้วยวิธีอื่น  แต่ถ้าทำแล้วอาการไม่ดีขึ้น  มีอาการบาดเจ็บซ้ำอีก  ก็แนะนำให้ไปปรึกษาแพทย์นะครับ 

นพ. ธีรวัฒน์ กุลทนันท์  หนังสือบาดเจ็บจากการวิ่ง ( คนนี้เป็นเพื่อนจอมป่วน อิอิ )       

Knee Pain โดย Josh Clark  จากhttp://www.coolrunning.com/engine/2/2_5/194.shtml

 

 

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