泡熱水來緩解膝蓋疼痛,有用嗎?
實務上,我比較建議「按摩」及「走路」,若有游泳池的話,我強烈推薦在游泳池裡面散步,效果很好。
若因為小腿緊繃而導致膝蓋疼痛,小腿緊繃很難在短時間內被改善(因為你平常就會用到它,再加上小腿緊繃幾乎都是長期累積的),除了規律按摩之外,平常可以搭配「小腿套」或「肌貼」來減輕小腿的壓力或筋膜的張力,為小腿爭取休息的機會。
而泡熱水或熱療的話,引述《Why Does It Hurt?》的一段內容,它是在「激痛帶(之前有分享按的文章)」的章節:
我強烈建議不要熱療; 電刺激; 和休息。 熱療當下感覺很好,但一旦退去,疼痛又強烈地襲來。 我的理論是熱量將筋膜層烘烤在一起,降低筋膜的移動能力並提供暫時的緩解。 一旦熱效應消失,筋膜就可以自由移動,筋膜疼痛就會再次出現──有時甚至更嚴重。 電刺激也是如此。 休息可以使筋膜變硬,從根本上阻礙癒合過程並使問題消失。
(原文:I strongly advise against applying heat; electrical stimulation; and rest. Heat feels good at the time, but the pain comes back strongly as soon as it is removed. My theory is that heat bakes the layers of fascia together, decreasing the fascia's ability to move and providing temporary relief. Once the heat effect wears off the fascia is free to move, and the fascial pain returns - sometimes with even greater intensity. The same goes for electrical stimulation. Rest allows the fascia to stiffen into place, essentially stalling the healing process and making the problem worse. )
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