Keeping Tennis Elbow at Arm's Length:
Simple, Effective Strengthening Exercises
Robert P. Nirschl, MD, MS; Barry S. Kraushaar, MD
保持網球肘手臂的長度: 簡單有效的加強肌力運動
Tennis elbow involves damage to the forearm muscles and tendons. Rehabilitation from this painful condition usually includes rest, icing, stretching exercises, improving tennis technique, and using an elbow strap called a counterforce brace. But perhaps the most important part of rehabilitation is strengthening exercises, which both promote recovery and help keep tennis elbow from returning.Two types of exercise will help you regain strength: exercises with weights and exercises without.
網球肘牽涉到前臂肌肉和肌腱的受傷. 從這個痛楚的狀況來復健經常包括休息, 冰敷, 伸張運動, 改良網球技術, 和使用手肘帶-稱之為對抗力支架. 但是也許復健最重要的部分乃是加強肌力運動, 這不僅可以促進恢復而且對網球肘的再發生預防有幫助. 有兩種運動類型有利於你重獲肌力: 有重量運動和無重量運動.
Exercises without weights. Effective strengthening exercises without weights can be done with a thick rubber band and a tennis ball. Do these exercises first with your elbow bent at your side, then progress over time to doing the exercises with your arm out straight in front.
無重量運動. 有效的無重量強化肌力運動可以用一個厚橡皮帶和一個網球來作. 一開始在你那邊用你的手肘彎曲來作運動, 然後隨時間進行到用你的手臂在前往外伸直來作這個運動
For the finger extension exercise, place a thick rubber band around your fingers and thumb near the base of your fingers. With your palm facing the floor, spread your fingers apart as much as possible. Hold for 3 seconds, then release. Repeat until your fingers and forearm grow tired. After this becomes easy, slide the rubber band closer to your fingertips. When you can readily do the exercise from the fingertips, graduate to a thicker rubber band.
手指伸張運動, 放置一個厚橡皮帶在接近手指基部繞著你的手指和拇指. 手掌面向地板, 張開手指盡可能分開. 持續三秒, 然後放鬆. 反覆行之直到手指和前臂感覺疲勞. 到如此作很輕鬆時, 將橡皮帶滑動到更接近手指尖處. 當你能很輕易地從指尖作此運動時, 慢慢改變使用更厚的橡皮帶來作.
To do the hand squeeze, hold a tennis ball in your palm. Squeeze the ball firmly and hold for 3 seconds, then relax. Repeat until your muscles grow tired. If this exercise is difficult at first, start with a foam ball or racquetball and progress to a tennis ball.
手壓擠運動, 持握一個網球在掌中. 用力壓擠這個球持續三秒, 然後放鬆. 反覆行之直到肌肉疲勞. 如果一開始運動感覺困難, 可以用海綿球或壁牆球開始, 慢慢進步到用網球.
Do these two exercises several times each day. It's a good idea to have tennis balls and rubber bands in convenient places, like at your desk and by the telephone. Continue to do tennis ball and rubber band exercises through the duration of the weight training program described below.
這兩種運動每天作好幾次. 把網球和橡皮帶放在適當的位置會是一個好想法, 例如書桌上和電話機旁. 在以下所描述的重量訓練計畫期間, 仍然繼續不斷作網球和橡皮帶運動.
Exercises with weights. Before each weightlifting session, work up a light sweat with 3 to 5 minutes of brisk walking, cycling, or jogging, or warm the elbow directly by using a hot pad. Also, progress gradually: This is extremely important to prevent reaggravating the injury. If you have been prescribed a counterforce brace, wear it while doing the following exercises (figures 1 and 2).
有重量運動. 每一次舉重課程之前, 作三到五分鐘短短的走路, 騎車, 或慢跑流點汗, 或直接用熱墊來熱身手肘. 而且, 慢慢進行. 這對預防傷害再加重是非常重要的. 如果你已經被處方用對抗力支架了, 穿上它來作以下的運動(圖1和圖2)
圖1. 手腕伸屈運動
前臂放在大腿上休息狀態坐在椅子上
a.手掌朝下持一個啞鈴,慢慢伸展手腕向上盡可能高,持握兩秒鐘,再慢慢放下它.
同樣的方式重複但是
b.手掌向上持啞鈴,慢慢屈曲手腕向上盡可能高,持握兩秒鐘, 再慢慢放下它
更進一步技術是上臂舉到水平沒有支撐下作手腕伸屈運動
Begin with no weight, and do a set of 10 to 15 repetitions (reps) daily. Once you can comfortably do 30 reps for two consecutive sets, use a 1-pound weight and go back to 10 to 15 reps. Work up to 30 reps.
從無重量開始, 每天作一套10到15次重複動作. 一但你能很舒服地連續作兩套30次重複動作, 用一磅重量回作10-15次重複動作. 增加到30次
Over time, increase the weight in 1-pound increments to 3 pounds, then in 2-pound increments to 5 to 7 pounds. But work up to only 20 reps with 3-pound weights and above. At the 3-pound level, gradually work toward straightening your elbow (but not locking it) and not supporting your arm.
隨著時間過去, 增加重量以逐次提高一磅到三磅, 然後以逐次提高兩磅到5-7磅.但是三磅以上者僅作20次重複動作, 在三磅層級, 慢慢作到伸直手肘(但不鎖住)和不支持手臂.
Progress in each exercise at its own rate. You will achieve heavier weights faster on some than on others. Ice your elbow for 10 to 20 minutes after each exercise session.
在每次運動中以它自己的速率進步. 你將在某些狀態上比其他更快地獲得更重的重量. 每一次運動課程後冰敷手肘10到 20分鐘.
圖2. 前臂旋轉運動
跟圖1一樣坐著手肘休息狀態,
手掌向上如 a.,持握在啞鈴一端(內側,不是中間),慢慢旋轉前臂到
手掌向下 b. 持握約兩秒, 再慢慢地回復到剛開始的位置
Most important, do not cause pain. If any exercise causes pain, modify it by decreasing the weight, decreasing the number of reps, or reducing the range of motion. If you still feel exercise-related pain after taking one or more of these steps, check with your doctor or physical therapist.
最重要的, 不要引起疼痛, 如果運動引起疼痛, 就降低重量來修正, 減少重複動作次數, 或減少動作的幅度範圍. 如果在作過一次以上這些步驟之後, 你仍感覺運動相關的疼痛, 請你的醫師或物理治療師檢查一下.
Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.
這些資訊不要想取代內科治療. 開始運動計畫之前, 先會診醫師比較妥當
Dr Nirschl is the director of the Nirschl Orthopedic & Sportsmedicine Clinic at the Virginia Sportsmedicine Institute of the Arlington Hospital Medical Center in Arlington, Virginia. He is also an associate clinical professor of orthopedic surgery at Georgetown University School of Medicine in Washington, DC, and an editorial board member of The Physician and Sportsmedicine. Dr Kraushaar is an orthopedic sports medicine fellow at the Nirschl Orthopedic & Sportsmedicine Clinic at the Virginia Sportsmedicine Institute of the Arlington Hospital Medical Center.
Tip "Safer Stretching for tennis elbow":
(Thomas E.Nogavich PT , practice in Mountain View, Ca.)
During stretching for the extensor muscle group
please first flex the elbow then flex the wrist to a comfortable position as to
begin the stretch then extend the elbow with the wrist in a preset comfortable
position.
It is best to stretch over larger,more stable joints (ie.elbow rather than
wrist) than to stretch the wrist with the elbow already in an extended position.
I am a sports medicine physical therapist and have plenty of stretching
"tidbits".
訣竅提示 "更安全的網球肘伸張方式"
伸肌群伸張期間, 請先屈縮手肘然後屈縮手腕到舒適的位置, 正如你在一個預設好的舒適位置, 用手腕開始伸張然後伸展手肘一般.
最好從更大更穩定的關節(如手肘而不是手腕)伸張過去, 而非用已經在伸展位置的手肘來伸張手肘.
我是一位運動醫學物理治療師, 有豐富的有關伸張的好東西
作為一個談網球拍|網球的部落格，實在有必要寫幾篇比較基本的介紹性文章，讓本部落格的讀者可以對網球拍|網球有較完整和正確的認識。不過說實在的越簡單的問題真的是越難回答..我今天想先就網球拍|網球的部分來談。網路上有關於網球拍|網球的文章不勝枚舉，這次我打算從一個非技術面的角度來看待網球拍|網球, 從網球拍|網球的內部抽離，站在一個更高的位置重新檢視它，希望可以由這樣的思考重新發現網球拍|網球的許多不同面貌！.網球拍|網球到底是什麼？請捫心自問，我這樣作，是否會幫到網球拍|網球需求者？如果不存在網球拍|網球需求，我是否還會這樣作?以上這段話不是我說的，也不是其他任何人的名言，這句話摘自官方。基本上官方對於網球拍|網球的立場，從這句話表露無遺！為什麼我們需要考慮網球拍|網球者的立場？答案非常簡單，因為沒有網球拍|網球者就沒有網球拍|網球，也不必網球拍|網球！減肥|瘦身|減重|瘦身餐|台中|減肥食譜|減肥日記|減肥瘦身|網球|網球拍|網球王子|網球拍拍|催眠|nlp|神經語言程式學|皮膚疾病|皮膚過敏|皮膚癢|皮膚病|美白|健康|醫療|疾病|