足底筋膜炎运动康复方法
作者： 王雪强
来源：中国运动康复网，已获授权
足底筋膜炎是运动引起的慢性损伤，最常见的原因是经常长时间走路包括登山健身、徒步旅行、逛商店等活动，连续走上几天，就很容易引起足底的慢性损伤，从而导致足底筋膜炎。另外，鞋跟太硬造成对足跟的压迫，也能引起足底筋膜炎。经常穿高跟鞋也会加重足底的损伤。
Exercises for Plantar Fasciitis: These exercises are used for individuals with plantar fasciitis (plantar foot pain).
足底筋膜炎训练方法：以下训练方案适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.
在训练这些方案之前，对于运动剂量咨询你的治疗师。一般来说，每天进行2-3次的牵伸训练，每次牵伸持续15秒。每天进行2组的力量训练，每组进行10次练习。
1. Foot Roller Plantar Massage （图1）
足底滚筒按摩
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.
将滚筒置于地面，赤脚放于滚筒上。从前脚掌到脚跟慢慢按压。重复该运动5分钟，一天练习3次：在起床前、中午以及睡觉前。
图1 Foot Roller Plantar Massage
足底滚筒按摩
2. Foot Roller Great Toe Stretch （图2）
前脚掌牵伸
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.
将滚筒置于地面，赤脚放于滚筒上。大脚趾置于滚筒上。用你的脚提供压力，牵伸前脚掌的底部。保持牵伸3次，每次持续15秒。一天练习3次：在起床前、中午以及睡觉前。
图2 Foot Roller Great Toe Stretch
前脚掌牵伸
3. Stretch: Calf Stretch in Standing （图3）
腓肠肌牵伸
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.
站以椅子或墙旁边，将牵伸的腿（膝关节伸直）置于身体后方，另一腿稍弯曲站以前方。向前倾斜身体牵拉腓肠肌。另一腿重复。
图3 Stretch: Calf Stretch in Standing
腓肠肌牵伸
4. Hand Exerciser Toe Flexion Strengthening （图4）
脚趾屈曲训练
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.
手部训练球置于地面。脚趾屈曲置于球上，开始使用黄颜色的球，随着力量的改善，逐渐增加难度。
图4 Hand Exerciser Toe Flexion Strengthening
脚趾屈曲训练
5. Hand Exerciser Toe Pick-up （图5）
脚趾捡起手部训练球
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.
图5 Hand Exerciser Toe Pick-up
脚趾捡起手部训练球
6 Thera-Band Toe Flexion （图6）
脚趾屈曲练习
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.
图6 Thera-Band Toe Flexion
脚趾屈曲练习
7 Thera-Band Ankle Dorsiflexion (Foot Raises) in Sitting （图7）
坐位踝关节背伸练习
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.
用治疗带缠绕于训练侧的踝关节。对侧足部踩着治疗带以固定它，手握着治疗带的末端，高度为膝关节位置，然后抬起足部，抵抗治疗带的阻力。保持并慢慢收回。
图 7 Thera-Band Ankle Dorsiflexion (Foot Raises) in Sitting
坐位踝关节背伸练习
8 Thera-Band Ankle Eversion (in Sitting) （图8）
坐位的外翻训练
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。用另一侧足部稳定治疗带，并用手抓住治疗带的末端。将足部朝外以抵抗治疗带。然后慢慢收回。
注意：不要旋转你的膝关节。
图8 Thera-Band Ankle Eversion (in Sitting)
坐位的外翻训练
9 Thera-Band Ankle Plantarflexion in Sitting （图 9）
坐位的跖屈训练
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.
将治疗带的中部缠绕于足部。手抓住治疗带的末端，足部向下踩以抵抗治疗带。然后慢慢收回。
图9 Thera-Band Ankle Plantarflexion in Sitting
坐位的跖屈训练
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