練跑後..左膝頭..外則痛..

Parco爸

請教各C兄姐..
小弟近日練跑10k...近最後的1-2k時..
左膝頭..外則..總是癮癮作痛..
試過跑完後..回家都繼續痛..茶D..止痛膏個類野後..隔晚便沒事..
有時只係跑的過程中作痛..跑後不痛..
想請問..是熱身不足夠...還是跑姿上問題..或..其他原因呢?..如何避免呢?
註：跑前、跑後都有做小腿、大腿等等..10-15分鐘..拉根動作

另..
小弟初哥學跑步..
由開始跑到現在..
左右小腿前方(上5寸下5寸個段)..用手按下..總是作痛..是不是肌肉不足或另有其他原因呢?..如何避免呢..?

多左小小問題..唔好意思....

runrun

原帖由 Parco 於 2008-12-3 23:36 發表

                               
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請教各C兄姐..
小弟近日練跑10k...近最後的1-2k時..
左膝頭..外則..總是癮癮作痛..
試過跑完後..回家都繼續痛..茶D..止痛膏個類野後..隔晚便沒事..
有時只係跑的過程中作痛..跑後不痛..
想請問..是熱身不足夠.. ...

Parco CHing,

你可試試去以下的網址查看，它有介紹膝痛的問題，希望對你有用：

http://hk.88db.com/hk/Knowledge/Knowledge_Detail.page/Health_Medical/?kid=18474

我都有此情況，不過是以前行山時得回來的，休息耐些便不痛，最近
跑得多咗便又痛及更痛。這是很多跑步者都有的問題，似乎冇什麽辦法根治！

Parco爸

原帖由 runrunrun 於 2008-12-4 14:46 發表

                               
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Parco CHing,

你可試試去以下的網址查看，它有介紹膝痛的問題，希望對你有用：

http://hk.88db.com/hk/Knowledge/Knowledge_Detail.page/Health_Medical/?kid=18474

我都有此情況，不過是以前行山時得回 ...

唔該晒C兄..等我慢慢看看先

kaevin

I advice you to look up google with the keyword "ITBS"..

sounds like ITBS to me.. I had that and I recovered following knowledge on the internet...

if you do not understand the english, let me know... I will try to find information in chinese/translate for you.

[ 本帖最後由 kaevin 於 2008-12-5 15:35 編輯 ]

Parco爸

原帖由 kaevin 於 2008-12-5 15:32 發表

                               
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I advice you to look up google with the keyword "ITBS"..

sounds like ITBS to me.. I had that and I recovered following knowledge on the internet...

if you do not understand the english, let me k ...

Kaevin...
多謝你的資料...
不過..真係看到我似明非明...
其中包括是步姿問題而出現...
擒晚心急仲走左去買對護膝...諗住今晚試下有冇幫助tim..

kaevin

護膝... some chings say they are useful...

I personally do not use them... I just strengthen my muscles rather than get support from them... I try to find you more information about ITBS in chinese for you later tonight...

Parco爸

原帖由 kaevin 於 2008-12-5 17:53 發表

                               
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護膝... some chings say they are useful...

I personally do not use them... I just strengthen my muscles rather than get support from them... I try to find you more information about ITBS in chinese ...

Kaevin

非常感激...唔該晒...

前進

肌肉力量不足也是會另到關節容易受傷的原因之一,因當長跑時體力不斷消耗,肌肉疲勞另拉住韌帶的力量減弱,韌帶開始受壓力,是乎跑姿不同會開始造成不同部位的韌帶受傷,如不停止運動,關節也會開始受到傷害.
    見議最好加多點鍛鍊肌肉力量運動,強化整體耐力.
   這只小弟的一般見識,如有不正煩請各ching賜教!

前進

原帖由 runrunrun 於 2008-12-4 14:46 發表

                               
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Parco CHing,

你可試試去以下的網址查看，它有介紹膝痛的問題，希望對你有用：

http://hk.88db.com/hk/Knowledge/Knowledge_Detail.page/Health_Medical/?kid=18474

我都有此情況，不過是以前行山時得回 ...

回覆完先睇到你個網址,意思大致相同,我都是上過一d(運動創傷與關節護理課程)得知,有時不妨報讀下,個人覺得幾有幫助!

lvrunner

parco hing ~

If indeed is ITB, the knee band might help a little but you still have to cut down on your running time.  Best thing is to wait for 2 to 3 weeks before running again.  Good luck.

Parco爸

唔該晒..runrunrun兄..Kaevin兄..前進兄..lvrunner兄

小弟跑步原意想健康D...可能跑不得其法..又心急左D..結果...

而家抖番幾日先...再跑都會慢DD..短DD..看下情況點..(而家以好慢好短嫁啦)

不過跑左幾星期...每星期30k..擒晚忍住唔跑...個心好唔舒服..腳痕痕咁...結果..都帶兩隻狗落街行下..止住咳先..

Parco爸

早幾日..仲想報下石崗10k ..感受下個氣氛..跑完順便影下相..好彩無做傻事...

前進

原帖由 Parco 於 2008-12-6 09:21 發表

                               
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早幾日..仲想報下石崗10k ..感受下個氣氛..跑完順便影下相..好彩無做傻事...

留得青山在那怕無得跑!!

lvrunner

原帖由 前進 於 2008-12-6 07:54 發表

                               
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留得青山在那怕無得跑!!

Good phrase!  

Too bad not every runner thinks like parco hing (especially new runners)!

jjchsg

ITB is a very very common problem.  Strengthening the muscles is the most effective way.  I have used Pattstrap before to control the movement of the ITB and it helps.  But the strap does not solve the fundamental problem of weak muscle.  It only delays the occurrence of problem.  The fundamental in getting stronger muscles, especially those minor one for stabilizing the landing.