【油断しないで! 足首チェック】

アキレス腱炎、足関節捻挫、ふくらはぎ肉離れ、剥離骨折、などになった人は要チェック!

痛みが引いたからと言って油断しないで!

痛みが消えて走れるようになっても、足関節の可動域が戻ってないとまた同じ部位に痛みがでます。

たとえ痛みが出なくても、腰や膝に痛みが出る場合があります。

そもそも痛みがでる側、怪我する側の足関節はすでに可動域が小さくなってる場合があります。

足首、ふくらはぎに痛みや違和感がある人、過去に怪我した人は、リハビリ、再発予防のためにも自分の足首の動きを確認してみましょう。

簡単セルフチェック

5分でできるセルフチェックです。怪我したことのある人、今、足に痛みがある人は試してください。

1、スクワットで足首、膝、股関節が両足同じ角度でしゃがめる、お尻が横に逃げない

2、壁タッチ
壁から拳一個分足を離します。膝を真っ直ぐ前に出し壁をタッチします。この時、踵が浮かない、骨盤が傾かない、膝が内側に入らない、足裏のアーチが潰れないこと

3、正座
正座した時(親指は重ねない)足首とマットの隙間は左右同じか、足首の柔軟性がないと伸びないので隙間が大きく開きます。

足首の可動域が小さいことに気付いたら足首の改善をすれば良いのですが、ただストレッチをすれば良いわけではありません! 足首の関節の動きづくり、骨の動きづくりをしなければ、頑張ってふくらはぎのストレッチをしてもシッカリ伸ばすことができません。

筋肉のストレッチだけではなく、関節の動きも出すことも大事です。

次回はその方法を載せます!

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