英文是(https://www.irunfar.com/2011/02/how-to-recover-from-plantar-fasciitis.html): Stretch your calves. Stand on some stairs with the edge of your toes at the ball of you feet. Transfer 60-70% of your weight to one calf. Hold for 90 seconds… or, as I prefer, 3×30 seconds with a 2-3 second release between stretches. Repeat with your other foot, even if it’s uninjured. Repeat this 3 times a day.
"edge of your toes at the ball of you feet"这个有点难懂啊?脚掌?谁试过,正 确的做法是啥?谢谢
英文是(https://www.irunfar.com/2011/02/how-to-recover-from-plantar-fasciitis.html):
Stretch your calves. Stand on some stairs with the edge of your toes at the ball of you feet. Transfer 60-70% of your weight to one calf. Hold for 90
seconds… or, as I prefer, 3×30 seconds with a 2-3 second release between
stretches. Repeat with your other foot, even if it’s uninjured. Repeat this 3 times a day.
"edge of your toes at the ball of you feet"这个有点难懂啊?脚掌?谁试过,正
确的做法是啥?谢谢
就是前半脚掌踩在楼梯上,后半脚掌悬空,单腿支撑(手扶住墙壁),慢慢把身体下降,然后慢慢提升(点起脚尖),交换左右脚,来个5Min就可以了。踩楼梯时候向下拉的时候感觉到跟腱爽极了,非常非常舒服的感觉。
看你选鞋,怎么给了那么多选择?肯定有Best,Better,Good吧,先买一双Best的呗,Ebay买双旧的先。还有尺寸,比平时的鞋大0.5,比如平时穿8.5鞋,跑鞋必须9,不然
脚趾甲受不了。
多谢。我以为脚跟疼就是筋膜炎导致的。考古那个帖子说避免拉伸。踩楼梯看起来像是加强拉伸。有点晕了。
推荐的鞋子没注意是不是best,good分类。估计和你以前界面不一样了。看起来基本上
是按价格从高到低。
【 在 Nisemono(Nisemono) 的大作中提到: 】
: 就是前半脚掌踩在楼梯上,后半脚掌悬空,单腿支撑(手扶住墙壁),慢慢把身体下降
: ,然后慢慢提升(点起脚尖),交换左右脚,来个5Min就可以了。踩楼梯时候向下拉的
: 时候感觉到跟腱爽极了,非常非常舒服的感觉。
: 看你选鞋,怎么给了那么多选择?肯定有Best,Better,Good吧,先买一双Best的呗,
: Ebay买双旧的先。还有尺寸,比平时的鞋大0.5,比如平时穿8.5鞋,跑鞋必须9
,不然
: 脚趾甲受不了。