【再発予防!足首の動きづくり!】

アキレス腱炎、足関節捻挫、ふくらはぎ肉離れ、剥離骨折、などになった人は足首の可動域が小さくなっているので、再発しやすいです。

そもそも怪我する、痛みや違和感がでると言うことはその足首が正しく動かすことができていないことが考えられます。

ウォーミングアップの前に足首(足関節)の動きを作ってあげることが大切です。

足首が適切に動くことでふくらはぎ等の下腿の筋肉を伸ばすことができます。

運動していても負担が減るようになります。

短い時間で良いので1日に何回か行い、足首の動きを体に覚えさせましょう。(思い出させましょう。)

1、距骨(きょこつ)を指で押さえ、膝を前に出し、足首を動かす。

2、足首にチューブをひっかけ、踵が浮かないようにして膝を前に出す。

足をイスなどの上においても、床の上でも良いです。やりやすい方からやりましょう。

足首の動きを出してから、スクワットをするとやりやすくなるのがわかります。

動きを出した後に適切な動きを維持できるようにするため、あるいは体重をしっかり支えるための筋力の発揮タイミングの練習をすると、さらに再発防止、怪我予防、競技力向上につながります。

エクササイズのことや、ランニング障害、膝、腰でお悩みがある場合、遠慮なくご相談ください。

ちょっと聞いてみる

かすみがうら市役所の近くや里山でお会いしたときでも遠慮なくお声かけして下さい。

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