請教如何解決"橫隔膜痛(抽筯)"

KKF

本人剛參予完10km長跑,當跑到2km後便覺得橫隔膜痛而要放慢地跑直到4km後才能回復原本速度,雖然之後加速到終點都無再痛,但亦因此而慢了數分鐘,請教各位C-hing 有什麼訓練可以避免橫膜痛的情況出現,謝謝!

running-sue

ching, 會唔會係因為你響頭1-2K要搶位, 速度扯快佐

橫隔痛應該係運動強度過高，橫隔膜過度抽搐的現象，
是一個要你慢落黎或停止既警號，一般只要將速度減慢便可以.


在賽事途中, 又唔可停的話, 可以大啖大啖咁呼吸, 情況應該會好轉.

lvrunner

原帖由 KKF 於 2009-7-13 20:12 發表

                               
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本人剛參予完10km長跑,當跑到2km後便覺得橫隔膜痛而要放慢地跑直到4km後才能回復原本速度,雖然之後加速到終點都無再痛,但亦因此而慢了數分鐘,請教各位C-hing 有什麼訓練可以避免橫膜痛的情況出現,謝謝!

Hi there ~

In English, we call it "side stitch".  The pain is caused by spasm of the diaphragm.  It might caused by two reasons.  If you are running too soon after eating OR you may simply be running too fast for your body's breathing to keep up with. It usually fades away quickly when you slow down or stop.  Like running-sue ctse said above, if you are running and don't want to stop or slow down, you can try bringing your breathing into careful control.  Take big deep breaths by concentrating on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out.  The pain should go away after awhile.  Hope this helps.

力

Use your thumb and then deep press the area your feel pain for 30"~1' . it's work.

KKF

原帖由 Alex 於 2009-7-14 13:46 發表

                               
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Use your thumb and then deep press the area your feel pain for 30"~1' . it's work.

請問是否可以一路跑一路按住痛的位置?

running-sue

原帖由 KKF 於 2009-7-14 14:06 發表

                               
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請問是否可以一路跑一路按住痛的位置?

答對

foobar

我一開始跑0.5-3K都係咁痛呀!

力

原帖由 KKF 於 2009-7-14 14:06 發表

                               
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請問是否可以一路跑一路按住痛的位置?

Yes

豆豆媽

其實關唔關呼吸節奏問題呢? 上次我跑4k, 由頭痛到尾.....我試過放慢(其實本身已好慢)....但都唔得....

running-sue

原帖由 豆豆媽 於 2009-7-14 23:40 發表

                               
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其實關唔關呼吸節奏問題呢? 上次我跑4k, 由頭痛到尾.....我試過放慢(其實本身已好慢)....但都唔得....

都有關, 初初跑, 未習慣呼吸, 氣喘, 身體未適應, 跑下跑下就會習慣冇樹架喇

wah

我跑400m Interval,如果頭幾圈太快,我都會痛

evechan5354

除左訓練加強會痛外, 其實亦有機會自己訓練不足, 或過度緊張......

KKF

昨天成績雖然進步左, 但仍然遇到同樣問題,當跑到第4km時出現,好彩放慢後能恢復番,點知到最後1k又再痛過,攪到差d要行住返終點.
其實我每兩星期都起碼練習一次10km以上的長距離跑, 但問題仍然發生,唔知是否因'谷'得小有關呢.

[ 本帖最後由 KKF 於 2009-10-12 17:05 編輯 ]

Left3

This works every time for me when i first started running, but i dont get it anymore....

1. note which side is your pain, left or right
2.when you step down with your foot on the side of your side stitch
3. you breathe out
4. keep for 1 minute or so and the pain will go away

so if pain is on your left, when your left foot is just hitting the group, breathe...keep doing it until the pain go away, it works everytime!!!

KKF

原帖由 Left3 於 2009-10-12 21:45 發表

                               
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This works every time for me when i first started running, but i dont get it anymore....

1. note which side is your pain, left or right
2.when you step down with your foot on the side of your side ...

等我下次操長課試一試呢個方法先,謝謝你 !

大俠

我仲過癮, 深呼吸就有機會痛, 反而淺呼吸就唔痛, 吹漲

iceberg99

我就最初深呼吸會痛,吸多幾o下就冇痛