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關於 itb stretch ，我們在網路上蒐集到這些相關的討論、資訊與評價

相關標籤 相關照片 相關影片
在itb stretch這個產品中，有3篇Facebook貼文，粉絲數超過7,935的網紅CZON，也在其Facebook貼文中提到， 伸展治療 / Roll Stretch工作坊同學們上課後既分享： "成個人放鬆左⋯⋯尋晚11點幾就瞓左，瞓得好！" "上完堂的第一,二晚好好瞓呀! 正呀!🤩🤩" "今次晚上十時巳經不省人事🤣" "精神上..... 好似calm左，無咁多雜念，身體當然係輕鬆左" "呢幾晚都好訓呀 今次明顯...
　同時也有7部Youtube影片，追蹤數超過17萬的網紅詹珞瑤 物理治療師 Veronica Rehab，也在其Youtube影片中提到，跑步:https://bit.ly/2lEYIvE 跑步:https://bit.ly/2IvkDyh 跑步:https://bit.ly/2MoT4Jk 跑步:https://bit.ly/2KreckO 跑步:https://bit.ly/2tGhW7H 跑步:https://bit.ly/2l...

itb stretch 在 CZON Facebook 的最讚貼文

CZON By CZON

2020-06-07 14:04:34 有 52 人按讚
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伸展治療 / Roll Stretch工作坊同學們上課後既分享：

"成個人放鬆左⋯⋯尋晚11點幾就瞓左，瞓得好！"

"上完堂的第一,二晚好好瞓呀! 正呀!🤩🤩"

"今次晚上十時巳經不省人事🤣"

"精神上..... 好似calm左，無咁多雜念，身體當然係輕鬆左"

"呢幾晚都好訓呀
今次明顯係roll完ITB之後大腿同hip 輕左
行路同運動時膝頭無咁扯住😀"

👆 如果呢啲係你想達到既，就唔好再等，快啲報名參加，名額有限架！😉

-----------------------------------------
伸展治療工作坊 👉 fb.com/events/254289819163694/

Roll Stretch深層筯膜放鬆工作坊 👉 fb.com/events/616508832553979/

關於伸展治療 👉 zh.czonv.com/stretchtherapy

關於Roll Stretch深層筯膜放鬆 👉 zh.czonv.com/rollstretch

更多教學 👉 czonv.com/blog
-----------------------------------------

#czonv
#czonwong
#stretchtherapyhk

Tags:
CZON

About author
Czon擁有超過10年嘅教學經驗，係澳洲 Stretch Therapy™ (伸展治療)喺亞洲嘅第一位資深導師 (Senior Teacher)。喺過去6年已經將呢個有效而安全嘅伸展方法帶俾超過數千人。 Czon 喺香港浸會大學(運動及休閒管理社會科學碩士)，同香港理工大學(服裝及紡織文學士)畢業。因自己對運動嘅熱愛，同一份要將健康帶比所有人嘅使命感，而選擇成為伸展導師。 曾經喺多個本港高級會所同五星級酒店任教，宜家佢專注喺自己嘅工作室Monkey Business，教授工作坊，小組同埋個人學生。Czon亦時常喺唔同嘅媒體教大家做運動，分享自己嘅經驗同心得。
Czon - 澳洲 Stretch Therapy 資深導師 。佢時常會喺唔同嘅媒體分享經驗同心得。 Czon - Australia's Stretch Therapy Senior Teacher. She can be seen regularly on media sharing her wellness tips.
7935 followers 7654 likes "http://zh.czonv.com/"
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itb stretch 在 Goodhealth สุขภาพดีอย่างมีกึ๋น Facebook 的最讚貼文

Goodhealth สุขภาพดีอย่างมีกึ๋น By Goodhealth สุขภาพดีอย่างมีกึ๋น

2017-07-02 21:42:23 有 2,960 人按讚
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Quick stretch after running

6 ท่ายืดกล้ามเนื้อง่ายๆหลังวิ่ง

1. Hip flexor
2. Quad
3. Hamstring
4. Glute
5. ITB
6. Calf

เรียงมาแล้ว ประหยัดเวลา หมดนี่ 60วินาทีเอง

เผื่อเพื่อนๆไม่ต้องใช้เวลามากค่ะ

วิวสนามนาวิกสวยดีนะคะ

ใครไม่เคยไปปีหน้าไปกันนะ

Tags:
Goodhealth สุขภาพดีอย่างมีกึ๋น

About author
แพทย์เวชศาสคร์ฟื้นฟู และชะลอวัย สุขภาพดีอย่างมีกึ๋น ฉลาดใช้ชีวิตและดูแลสุขภาพ
103116 followers 95613 likes
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itb stretch 在 Linora Low Facebook 的最讚貼文

Linora Low By Linora Low

2016-02-26 18:47:16 有 502 人按讚
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Im dying on the outside but jumping for joy internally. Oh how I've missed this feeling! I haven't done a leg session with weights for nearly a month due to tight hip flexors, adductors and ITB (What a mess). Roll, stretch and rest to always be at your best to train. #WelcomeBackPeaches #RuleYourself #Pharmafreak #TeamReClaim #LegDay

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Linora Low

About author
Emcee & TV Host Under Armour Ambassador Co-Founder of Kapowballs
189390 followers 190341 likes "http://www.linoralow.com/"
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itb stretch 在 詹珞瑤 物理治療師 Veronica Rehab Youtube 的最佳解答

詹珞瑤 物理治療師 Veronica Rehab By 詹珞瑤 物理治療師 Veronica Rehab

2018-06-18 13:59:37 有 4,418 人看過 有 39 人喜歡
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跑步:https://bit.ly/2lEYIvE
跑步:https://bit.ly/2IvkDyh
跑步:https://bit.ly/2MoT4Jk
跑步:https://bit.ly/2KreckO
跑步:https://bit.ly/2tGhW7H
跑步:https://bit.ly/2lBap6r
跑步:https://bit.ly/2lC1L7V
跑步或是騎腳踏車騎到一半，膝蓋外側有莫名的壓力感，在跑下去之後就會變成疼痛，甚至沒多久後會劇烈疼痛，這個就是 髂脛束症候群 ITB syndrome ，大部分馬拉松跑者在突然加劇的訓練過程中，或是沒有訓練好突然跑了比平常多的距離，就很容易有此症狀，當然不只跑步會有這個問題，騎單車或是種訓的人也常見這種狀況

什麼是 髂脛束 呢?
髂脛束不是肌肉組織!!!!這是大家很常見的錯誤，髂脛束並沒有收縮功能，他是一個很厚的結締組織，由大腿根部連到膝蓋外側，是一個傳遞大腿肌肉力量的組織，藉由傳遞力量來給予膝蓋外側的穩定，髂脛束往上可以連到兩個肌肉：臀肌 gluteal maximum 以及 擴張筋膜肌 tensor fascia latae，往下則連到脛骨外側粗隆



髂脛束症候群 的症狀
髂脛束會在脛骨外側粗隆的連接點產生壓力，所以都會痛在膝蓋外側片下方一點，如果有這個症狀的人，通常在跑步完或跑步當下會有問題,坐著超過半小時到一小時以上，膝蓋外側就會有僵硬感或疼痛感，走路也會在外側有感覺，上下樓梯更是會引起疼痛，造成生活上的極大不方便，更別說再回去跑步或騎腳踏車，都常這個症狀很常出現在突然增加跑量的選手，或是肌肉量明顯不足但是又剛開始要練習馬拉松的初學者身上

髂脛束的放鬆
一般放鬆的方法就是用滾筒 foam roller 和牽拉 stretch，牽拉的方法可以參考下方連結影片

另外滾筒的放鬆方法則是大家很容易做錯的部分！如同上述所提到的，髂脛束不是肌肉！所以不要再拿滾筒來滾髂脛束了，這只會讓它發炎的狀況更加嚴重！！！滾筒可以放鬆肌肉的位置就在髂脛束上方所連到的 臀肌 和 擴張筋膜肌，所以直接針對這兩條肌肉放鬆才能有效的緩解膝蓋外側的壓力

髂脛束症候群的訓練
到目前為止，所有來做髂脛束症候群 物理治療 的病人當中，直接強化臀肌是效果最好的方法，一般都認為休息和放鬆髂脛束是解決疼痛最直接的方法，但就是因為臀肌肌力不足才會造成髂脛束壓力過大，所以休息完後若沒強化肌力直接跑步或騎腳踏車，還是無法緩解症狀，當然跑量就無法恢復，還有可能使症狀惡化

clam exercise

側躺，雙膝微彎，需要訓練的腳在上方，肚子縮緊，膝蓋往上打開，感覺臀部肌肉的收縮

lunge exercise : posterior slide

弓箭步(類似跑步姿勢)，訓練的腳在前方，將重心往前移，前腳站70%的身體重量，後腳站30％的重量，並且輕踩毛巾，感覺前腳大腿和臀部肌肉的收縮，且注意前腳膝蓋要對準第二腳趾頭，後腳開始前後滑動毛巾，控制前腳膝蓋不要左右或前後晃動，在滑動的過程中，要明顯感受臀肌的出力

參考文獻reference

The Effect of Gluteus Medius Training on Hip Kinematics in a Runner with Iliotibial Band Syndrome,Schreiber R, MSc1 Louw Q, PhD1

post-title
詹珞瑤 物理治療師 Veronica Rehab

About author
我是一位物理治療師 , 幫助人們解決病痛 , 更致力於教導遠離病痛 我會透過生物力學的方法來解釋為何病痛會產生 , 也透過力學來分析運動表現的好壞 我會持續研究肌肉骨骼的疾病 , 會針對全身性的系統做評估判斷 , 了解一個疾病的產生的源頭 , 找到事情發生的原因 , 就能簡單的解決疾病問題 我所堅信的專業知識都來自相關專業書籍以及研究 , 並且反對使用來路不明的技巧或運動方法運用再疾病身上 我相信唯有病患本身真正理解疾病的發生 , 認識疾病 , 才能遠離疼痛 , 真正能夠幫助疾病好起來的只有病患本身 , 我能夠從旁協助給予捷徑 人類的骨頭以及肌肉數量都相同 , 肌肉特性形狀大小跟生活型態卻是每個人都不盡相同 , 因此同一種疾病導致的原因也會不同 , 自然處理疾病的方式也不同 我致力於教導人們學會認識自己的身體 , 並且懂得運用他們的身體 希望能給予些微的幫助 Veronica Rehab 詹珞瑤 物理治療師 知昕物理治療所 https://veronicarehab.physicaltherapyclass.com/
172000 subscribers viewes
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itb stretch 在 詹珞瑤 物理治療師 Veronica Rehab Youtube 的精選貼文

詹珞瑤 物理治療師 Veronica Rehab By 詹珞瑤 物理治療師 Veronica Rehab

2018-06-18 13:07:06 有 11,889 人看過 有 179 人喜歡
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跑步:https://bit.ly/2lEYIvE
跑步:https://bit.ly/2IvkDyh
跑步:https://bit.ly/2MoT4Jk
跑步:https://bit.ly/2KreckO
跑步:https://bit.ly/2tGhW7H
跑步:https://bit.ly/2lBap6r
跑步或是騎腳踏車騎到一半，膝蓋外側有莫名的壓力感，在跑下去之後就會變成疼痛，甚至沒多久後會劇烈疼痛，這個就是 髂脛束症候群 ITB syndrome ，大部分馬拉松跑者在突然加劇的訓練過程中，或是沒有訓練好突然跑了比平常多的距離，就很容易有此症狀，當然不只跑步會有這個問題，騎單車或是種訓的人也常見這種狀況

什麼是 髂脛束 呢?
髂脛束不是肌肉組織!!!!這是大家很常見的錯誤，髂脛束並沒有收縮功能，他是一個很厚的結締組織，由大腿根部連到膝蓋外側，是一個傳遞大腿肌肉力量的組織，藉由傳遞力量來給予膝蓋外側的穩定，髂脛束往上可以連到兩個肌肉：臀肌 gluteal maximum 以及 擴張筋膜肌 tensor fascia latae，往下則連到脛骨外側粗隆



髂脛束症候群 的症狀
髂脛束會在脛骨外側粗隆的連接點產生壓力，所以都會痛在膝蓋外側片下方一點，如果有這個症狀的人，通常在跑步完或跑步當下會有問題,坐著超過半小時到一小時以上，膝蓋外側就會有僵硬感或疼痛感，走路也會在外側有感覺，上下樓梯更是會引起疼痛，造成生活上的極大不方便，更別說再回去跑步或騎腳踏車，都常這個症狀很常出現在突然增加跑量的選手，或是肌肉量明顯不足但是又剛開始要練習馬拉松的初學者身上

髂脛束的放鬆
一般放鬆的方法就是用滾筒 foam roller 和牽拉 stretch，牽拉的方法可以參考下方連結影片

另外滾筒的放鬆方法則是大家很容易做錯的部分！如同上述所提到的，髂脛束不是肌肉！所以不要再拿滾筒來滾髂脛束了，這只會讓它發炎的狀況更加嚴重！！！滾筒可以放鬆肌肉的位置就在髂脛束上方所連到的 臀肌 和 擴張筋膜肌，所以直接針對這兩條肌肉放鬆才能有效的緩解膝蓋外側的壓力

髂脛束症候群的訓練
到目前為止，所有來做髂脛束症候群 物理治療 的病人當中，直接強化臀肌是效果最好的方法，一般都認為休息和放鬆髂脛束是解決疼痛最直接的方法，但就是因為臀肌肌力不足才會造成髂脛束壓力過大，所以休息完後若沒強化肌力直接跑步或騎腳踏車，還是無法緩解症狀，當然跑量就無法恢復，還有可能使症狀惡化

clam exercise

側躺，雙膝微彎，需要訓練的腳在上方，肚子縮緊，膝蓋往上打開，感覺臀部肌肉的收縮

lunge exercise : posterior slide

弓箭步(類似跑步姿勢)，訓練的腳在前方，將重心往前移，前腳站70%的身體重量，後腳站30％的重量，並且輕踩毛巾，感覺前腳大腿和臀部肌肉的收縮，且注意前腳膝蓋要對準第二腳趾頭，後腳開始前後滑動毛巾，控制前腳膝蓋不要左右或前後晃動，在滑動的過程中，要明顯感受臀肌的出力

參考文獻reference

The Effect of Gluteus Medius Training on Hip Kinematics in a Runner with Iliotibial Band Syndrome,Schreiber R, MSc1 Louw Q, PhD1

post-title
詹珞瑤 物理治療師 Veronica Rehab

About author
我是一位物理治療師 , 幫助人們解決病痛 , 更致力於教導遠離病痛 我會透過生物力學的方法來解釋為何病痛會產生 , 也透過力學來分析運動表現的好壞 我會持續研究肌肉骨骼的疾病 , 會針對全身性的系統做評估判斷 , 了解一個疾病的產生的源頭 , 找到事情發生的原因 , 就能簡單的解決疾病問題 我所堅信的專業知識都來自相關專業書籍以及研究 , 並且反對使用來路不明的技巧或運動方法運用再疾病身上 我相信唯有病患本身真正理解疾病的發生 , 認識疾病 , 才能遠離疼痛 , 真正能夠幫助疾病好起來的只有病患本身 , 我能夠從旁協助給予捷徑 人類的骨頭以及肌肉數量都相同 , 肌肉特性形狀大小跟生活型態卻是每個人都不盡相同 , 因此同一種疾病導致的原因也會不同 , 自然處理疾病的方式也不同 我致力於教導人們學會認識自己的身體 , 並且懂得運用他們的身體 希望能給予些微的幫助 Veronica Rehab 詹珞瑤 物理治療師 知昕物理治療所 https://veronicarehab.physicaltherapyclass.com/
172000 subscribers viewes
View all posts

itb stretch 在 詹珞瑤 物理治療師 Veronica Rehab Youtube 的精選貼文

詹珞瑤 物理治療師 Veronica Rehab By 詹珞瑤 物理治療師 Veronica Rehab

2018-06-17 15:10:24 有 2,038 人看過 有 28 人喜歡
  • Share this:

跑步:https://bit.ly/2lEYIvE
跑步:https://bit.ly/2IvkDyh
跑步:https://bit.ly/2MoT4Jk
跑步:https://bit.ly/2KreckO
跑步:https://bit.ly/2tGhW7H
跑步或是騎腳踏車騎到一半，膝蓋外側有莫名的壓力感，在跑下去之後就會變成疼痛，甚至沒多久後會劇烈疼痛，這個就是 髂脛束症候群 ITB syndrome ，大部分馬拉松跑者在突然加劇的訓練過程中，或是沒有訓練好突然跑了比平常多的距離，就很容易有此症狀，當然不只跑步會有這個問題，騎單車或是種訓的人也常見這種狀況

什麼是 髂脛束 呢?
髂脛束不是肌肉組織!!!!這是大家很常見的錯誤，髂脛束並沒有收縮功能，他是一個很厚的結締組織，由大腿根部連到膝蓋外側，是一個傳遞大腿肌肉力量的組織，藉由傳遞力量來給予膝蓋外側的穩定，髂脛束往上可以連到兩個肌肉：臀肌 gluteal maximum 以及 擴張筋膜肌 tensor fascia latae，往下則連到脛骨外側粗隆



髂脛束症候群 的症狀
髂脛束會在脛骨外側粗隆的連接點產生壓力，所以都會痛在膝蓋外側片下方一點，如果有這個症狀的人，通常在跑步完或跑步當下會有問題,坐著超過半小時到一小時以上，膝蓋外側就會有僵硬感或疼痛感，走路也會在外側有感覺，上下樓梯更是會引起疼痛，造成生活上的極大不方便，更別說再回去跑步或騎腳踏車，都常這個症狀很常出現在突然增加跑量的選手，或是肌肉量明顯不足但是又剛開始要練習馬拉松的初學者身上

髂脛束的放鬆
一般放鬆的方法就是用滾筒 foam roller 和牽拉 stretch，牽拉的方法可以參考下方連結影片

另外滾筒的放鬆方法則是大家很容易做錯的部分！如同上述所提到的，髂脛束不是肌肉！所以不要再拿滾筒來滾髂脛束了，這只會讓它發炎的狀況更加嚴重！！！滾筒可以放鬆肌肉的位置就在髂脛束上方所連到的 臀肌 和 擴張筋膜肌，所以直接針對這兩條肌肉放鬆才能有效的緩解膝蓋外側的壓力

髂脛束症候群的訓練
到目前為止，所有來做髂脛束症候群 物理治療 的病人當中，直接強化臀肌是效果最好的方法，一般都認為休息和放鬆髂脛束是解決疼痛最直接的方法，但就是因為臀肌肌力不足才會造成髂脛束壓力過大，所以休息完後若沒強化肌力直接跑步或騎腳踏車，還是無法緩解症狀，當然跑量就無法恢復，還有可能使症狀惡化

clam exercise

側躺，雙膝微彎，需要訓練的腳在上方，肚子縮緊，膝蓋往上打開，感覺臀部肌肉的收縮

lunge exercise : posterior slide

弓箭步(類似跑步姿勢)，訓練的腳在前方，將重心往前移，前腳站70%的身體重量，後腳站30％的重量，並且輕踩毛巾，感覺前腳大腿和臀部肌肉的收縮，且注意前腳膝蓋要對準第二腳趾頭，後腳開始前後滑動毛巾，控制前腳膝蓋不要左右或前後晃動，在滑動的過程中，要明顯感受臀肌的出力

參考文獻reference

The Effect of Gluteus Medius Training on Hip Kinematics in a Runner with Iliotibial Band Syndrome,Schreiber R, MSc1 Louw Q, PhD1

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詹珞瑤 物理治療師 Veronica Rehab

About author
我是一位物理治療師 , 幫助人們解決病痛 , 更致力於教導遠離病痛 我會透過生物力學的方法來解釋為何病痛會產生 , 也透過力學來分析運動表現的好壞 我會持續研究肌肉骨骼的疾病 , 會針對全身性的系統做評估判斷 , 了解一個疾病的產生的源頭 , 找到事情發生的原因 , 就能簡單的解決疾病問題 我所堅信的專業知識都來自相關專業書籍以及研究 , 並且反對使用來路不明的技巧或運動方法運用再疾病身上 我相信唯有病患本身真正理解疾病的發生 , 認識疾病 , 才能遠離疼痛 , 真正能夠幫助疾病好起來的只有病患本身 , 我能夠從旁協助給予捷徑 人類的骨頭以及肌肉數量都相同 , 肌肉特性形狀大小跟生活型態卻是每個人都不盡相同 , 因此同一種疾病導致的原因也會不同 , 自然處理疾病的方式也不同 我致力於教導人們學會認識自己的身體 , 並且懂得運用他們的身體 希望能給予些微的幫助 Veronica Rehab 詹珞瑤 物理治療師 知昕物理治療所 https://veronicarehab.physicaltherapyclass.com/
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#22. Iliotibial Band Syndrome Strengthening Exercises (IT Band)

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#25. The Immediate Effects of Foam Rolling and ... - PubMed

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#73. Iliotibial Band Stretch and a Hip Replacement | livestrong

Stretching the hips, including the ITB, feels good and increases joint mobility. Hip replacement surgery usually results in a joint that will last for 15 years ...

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Please use our contact form on the contact us page. Head Office Address for Admin: 3/50 Box Road Caringbah NSW 2229. Copyright ...

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to stretch this ITB problem mainly address the. Figure 2. Ober maneuver. The patients involved upper leg is passively taken through the motions of the hip.

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