女性族群,股四頭肌肌力太弱,導致膝蓋疼痛?
遇到膝蓋疼痛的女性學員時,有一個經典的問題:「是不是膝蓋周圍的肌力太差,所以膝蓋出現疼痛?」
不全然是如此,疼痛主要源自於「關節不穩定」,或者說「結構失衡」,肌力訓練的關鍵是讓結構「平衡」,而不是單純去加強受傷部位的肌力。
山姆來分享《The Female Body Bible(暫譯:女性身體聖經)》的一段內容,供大家參考「No one likes an over-active quad.(沒有人喜歡過度活躍的股四頭肌)」:
- Muscle strength and muscle imbalance are further risk factors in women when it comes to knee-joint injury.
(肌肉力量和肌肉不平衡是女性膝關節受傷的進一步危險因子。) - Women tend to be stronger in their quadriceps than in their glutes and hamstrings, so the quads tend to take over what these other muscles should be doing during exercise.
(女性的股四頭肌往往比臀肌和大腿後側更強,在運動過程中,他們會接管其它肌肉應該要負責的工作。) - This is known as ‘quad dominance’ and it’s bad news for the knee joint because, during exercise like running, we need strong quads to straighten the knee and help to flex the foot forward, and then strong hamstrings and glutes to bend the knee and help to pull the leg backward, all while keeping our knee stable.
(這被稱為“股四頭肌主導”,這對膝關節來說是個壞消息,因為在跑步等運動中,我們需要強大的股四頭肌來伸直膝蓋並幫助向前彎曲腳,然後強大的大腿後側和臀部來彎曲膝蓋和幫助向後拉腿,同時保持膝蓋穩定。) - The muscle groups should work together, switching on and off as we move through our stride. When they don’t, usually because one is strong and the other is weak, the knee joint is at greater risk of injury.
(肌肉群應該協同工作。如果不這樣做,通常是因為一個強而另一個弱,膝關節受傷的風險更大。) - Quad dominance is common in both active men and women, particularly in runners, who don’t do enough strength training or hill work to balance out the quadricep strength developed through running.
(股四頭肌主導在活躍的男性和女性中都很常見,尤其是跑步者,他們沒有進行足夠的肌力訓練或山地訓練來平衡透過跑步發展的股四頭肌力量。) - In women, the problem is compounded by the fact that our central nervous system happily switches on our quadriceps to deal with most situations and is more reluctant to get the hamstrings involved.
(對於女性來說,問題變得更加複雜,因為中樞神經系統很樂意啟動股四頭肌來應對大多數情況,而不太願意讓腿後參與其中。) - By not letting our glutes and hamstrings get a look in, we miss out on some serious power. Our glutes are our powerhouse when it comes to moving our legs, and they are really fatigue-resistant too, which means that they don’t tire quickly.
(如果不讓我們的臀肌和大腿後側得到鍛煉,我們就會錯過一些重要力量。當移動腿部時,臀肌是我們的動力來源,而且它們也非常抗疲勞,這意味著它們不會很快疲勞。) - Whether we’re running, lunging or jumping, we may not get the most out of our movements unless we address this muscle imbalance and learn to switch on the right muscles at the right time with good technique and, at first, lots of concentration.
(無論是跑步、弓步還是跳躍,我們都可能無法充分利用動作,除非解決這種肌肉不平衡問題,並學會在正確的時間以良好的技術啟動正確的肌肉。)
女性是股四頭肌主導的族群,在肌力訓練上,山姆提供以下的建議:
- 訓練課表中,動作順序的安排很重要。身體的能量及專注度會隨著訓練時間拉長而降低,建議把較為重要的動作安排在前面;這是為什麼下肢髖主導(如直膝硬舉)總是安排在上半段,而下肢膝主導(如分腿蹲、後腳抬高蹲)安排在下半段或缺席。
- 下肢髖主導的訓練組數>下肢膝主導,如髖主導4組,膝主導2~3組。
- 按摩淺背線,它是常見的緊繃熱區,有助於提升肌肉反應及感受度(訓練到位)。
- 不需要大量的花俏動作,重點是學好基礎動作,然後漸進負荷或難度。
- 別忘記,規律訓練。
以上分享。
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