足底筋膜炎是大部分跑者都會遇到的一個傷病，當(dāng)你在跑了一段時間后，每天早上起床發(fā)現(xiàn)腳后跟酸痛，那就說明你已經(jīng)患上了這個病。

    足底筋膜炎是運動引起的慢性損傷，最常見的原因是經(jīng)常長時間走路包括登山健身、徒步旅行、逛商店等活動，連續(xù)走上幾天，就很容易引起足底的慢性損傷，從而導(dǎo)致足底筋膜炎。另外，鞋跟太硬造成對足跟的壓迫，也能引起足底筋膜炎。經(jīng)常穿高跟鞋也會加重足底的損傷。

Exercises for Plantar Fasciitis: These exercises are used for individuals with plantar fasciitis (plantar foot pain).

足底筋膜炎訓(xùn)練方法：以下訓(xùn)練方案適用于足底筋膜炎患者。

Check with your therapist before performing these exercises to determine the appropriate exercise dosage. In general, perform the stretching exercises 2 to 3 times a day, holding 3 times for 15 seconds each. Perform the strengthening exericses every day for 3 sets of 10 repetitions.

在訓(xùn)練這些方案之前，對于運動劑量咨詢你的治療師。一般來說，每天進行2-3次的牽伸訓(xùn)練，每次牽伸持續(xù)15秒。每天進行2組的力量訓(xùn)練，每組進行10次練習(xí)。

1. Foot Roller Plantar Massage （圖1）

足底滾筒按摩 
Place the Foot Roller on the ground and your bare foot on top. Apply pressure with your foot to the Foot Roller and slowly roll under your foot from the balls of the foot to the heel. Repeat for 5 minutes. Perform this 3 times a day: before you get out of bed in the morning; at noon, and before you go to bed at night.

將滾筒置于地面，赤腳放于滾筒上。從前腳掌到腳跟慢慢按壓。重復(fù)該運動5分鐘，一天練習(xí)3次：在起床前、中午以及睡覺前。

圖1 Foot Roller Plantar Massage

足底滾筒按摩

2. Foot Roller Great Toe Stretch （圖2）

前腳掌牽伸
Place the Foot Roller on the ground and your bare foot on top. Place your big toe on the Foot Roller and the rest of your foot on the ground. Apply pressure with your foot to the FootRoller to stretch the bottom of your foot. Hold the stretch for 3 sets of 15 seconds. Perform this 3 times a day: before you get out of bed in the morning; at noon, and before you go to bed at night.

將滾筒置于地面，赤腳放于滾筒上。大腳趾置于滾筒上。用你的腳提供壓力，牽伸前腳掌的底部。保持牽伸3次，每次持續(xù)15秒。一天練習(xí)3次：在起床前、中午以及睡覺前。

圖2 Foot Roller Great Toe Stretch

前腳掌牽伸

3. Stretch: Calf Stretch in Standing （圖3）

腓腸肌牽伸
Stand with chair or wall to help support. Place the ankle to be stretched behind your body and other leg slightly forward and bent. Keep knee straight and heel flat of side to be stretched. Lean forward to feel the stretch behind your ankle & calf. Repeat on other side.

站以椅子或墻旁邊，將牽伸的腿（膝關(guān)節(jié)伸直）置于身體后方，另一腿稍彎曲站以前方。向前傾斜身體牽拉腓腸肌。另一腿重復(fù)。

圖3 Stretch: Calf Stretch in Standing

腓腸肌牽伸

4. Hand Exerciser Toe Flexion Strengthening （圖4）

腳趾屈曲訓(xùn)練
Place the Hand Exerciser on the ground. With your bare foot, curl the Hand Exerciser with your toes. Repeat. Begin with the yellow Hand Exerciser. As you improve, progress to the firmer Hand Exercisers.

手部訓(xùn)練球置于地面。腳趾屈曲置于球上，開始使用黃顏色的球，隨著力量的改善，逐漸增加難度。

圖4 Hand Exerciser Toe Flexion Strengthening

腳趾屈曲訓(xùn)練

5. Hand Exerciser Toe Pick-up （圖5）

腳趾撿起手部訓(xùn)練球
Place the Hand Exerciser on the ground. With your bare foot, pick up the Hand Exerciser with your toes and place back down. Repeat. Begin with the yellow Hand Exerciser. As you improve, progress to the firmer Hand Exercisers.

圖5 Hand Exerciser Toe Pick-up

腳趾撿起手部訓(xùn)練球

6 Thera-Band Toe Flexion （圖6）

腳趾屈曲練習(xí)
Place band over sole of foot with one end under the heel and the other over the toes and take up the slack. Crunch the toes downward into band. Hold and slowly return.

圖6 Thera-Band Toe Flexion

腳趾屈曲練習(xí)

7 Thera-Band Ankle Dorsiflexion (Foot Raises) in Sitting （圖7）

坐位踝關(guān)節(jié)背伸練習(xí)
Begin by wrapping the middle of the band around the foot of the ankle you are exercising. Place the ends of the band under the opposite foot to stabilize the band. Grasp the ends of the band at your opposite knee. Lift your foot upward against the band. Hold and slowly return.

用治療帶纏繞于訓(xùn)練側(cè)的踝關(guān)節(jié)。對側(cè)足部踩著治療帶以固定它，手握著治療帶的末端，高度為膝關(guān)節(jié)位置，然后抬起足部，抵抗治療帶的阻力。保持并慢慢收回。

圖 7 Thera-Band Ankle Dorsiflexion (Foot Raises) in Sitting

坐位踝關(guān)節(jié)背伸練習(xí)

8 Thera-Band Ankle Eversion (in Sitting) （圖8）

坐位的外翻訓(xùn)練
Sit in chair. Loop the middle of the band around foot to be exercised. Stabilize the band under your other foot and grasp the ends of the band. Push your foot outward against the resistance of the band. Slowly return.
Tip: Don't rotate your knee to complete the motion.

坐在椅子上。用另一側(cè)足部穩(wěn)定治療帶，并用手抓住治療帶的末端。將足部朝外以抵抗治療帶。然后慢慢收回。

注意：不要旋轉(zhuǎn)你的膝關(guān)節(jié)。

圖8 Thera-Band Ankle Eversion (in Sitting)

坐位的外翻訓(xùn)練

9 Thera-Band Ankle Plantarflexion in Sitting （圖 9）

坐位的跖屈訓(xùn)練
Wrap the middle of the band around your foot. Grasp the ends of the band at your waist, taking up the slack. Push your foot down into the band. Hold and slowly return.

將治療帶的中部纏繞于足部。手抓住治療帶的末端，足部向下踩以抵抗治療帶。然后慢慢收回。

圖9 Thera-Band Ankle Plantarflexion in Sitting

坐位的跖屈訓(xùn)練

以下幾個小竅門就可以緩解這個疼痛。

1.首先，每天早上醒來后不要急著坐起來，躺著雙腳與床面垂直，腳尖向上，腳掌朝小腿正面方向使勁，感到腳跟被牽拉，持續(xù)幾秒，放松，然后再做這個動作，做幾次之后，再起床，癥狀就會減輕。

　　2.坐著的時候，單只腳放在一個比較硬的瓶子上（啤酒瓶、硬質(zhì)飲料瓶等），踩著瓶子來回的滾動，同時讓腳底的肌肉緊繃，這樣持續(xù)一段時間后，也能緩解疼痛。除了瓶子之外，還可以用圓形的小球，比如高爾夫球。

　　3.坐著時候，單腿翹起來，腳蹬一條毛巾中間，雙手拉毛巾的兩端，使勁把腳往反方向牽拉，也能緩解這種疼痛。