g*2
发帖数: 658 | 1 emedicine上：
提到热敷在前，冰敷在后：Treatment for iliotibial band syndrome (ITBS)
usually is conservative. Conservative treatment consists of (1) relative
rest by decreasing the amount of exercise or training, (2) the use of
superficial heat and stretching prior to exercise, and (3) the use of ice
after the activity. Heat should be applied before and during stretching for
at least 5-10 minutes, and ice treatments should be employed using a cold
pack applied to the area for 10-15 minutes or using an ice mass... 阅读全帖 |
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g*2
发帖数: 658 | 2 从uptodate上看到的。uptodate是给医生看的最新医学知识。
Training suggestions to reduce injury risk — Despite the dearth of high-
quality evidence to determine best practice [25], we have found the training
tips listed below to be helpful and to reduce the risk of injury for many
runners:
Beginning runners:
Inexperienced runners often progress best using a combination of running
and walking for a set time, and gradually increasing the percentage of time
spent running.
Beginning runners should start with no m... 阅读全帖 |
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g*2
发帖数: 658 | 3 Overview of running injuries of the lower extremity
Author
Lisa R Callahan, MD Section Editor
Karl B Fields, MD Deputy Editor
Jonathan Grayzel, MD, FAAEM
All topics are updated as new evidence becomes available and our peer review
process is complete.
Literature review current through: Feb 2012. | This topic last updated: Oct
20, 2011.
INTRODUCTION — Running is one of the world’s most popular forms of
exercise, with millions of regular participants. In the United States alone,
up to 40 mil... 阅读全帖 |
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g*2
发帖数: 658 | 4 那就排除炎性，免疫性的原因，还有滑囊炎。感觉patellofemoral pain syndrome
PFPS 或是 patellar tendinopathy， 前者可能性更大些
前者：
PFPS is the most common etiology of anterior knee pain in the general
population. PFPS can be defined as pain involving the patella and
retinaculum that excludes other intraarticular and peripatellar pathology.
There is no consensus about its pathophysiology. Overuse is common among
patients with PFPS.
PFPS has no pathognomonic sign or symptom. PFPS is a clinical diagnosis made
based upon history, exam... 阅读全帖 |
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t******e
发帖数: 2009 | 5 断断续续也跑了好多年，水平一直上不去，倒是把自己搞得满身都是伤，不过也积累了
好多疗伤的经验。
1. 了解自己的limit，不要急于求成，一上来就搞大运动量，尤其是追求高速，很容易
受伤。
2. 休息，千万不要一时兴起就每天跑，一定要给肌肉恢复的时间。一旦受伤，更要休
息。跑步是长期的运动，1-2个月甚至5-6月的休息期在长期的运动生涯中不算什么。硬
挺只会加重病情导致更长的休息期。重要的是该恢复锻炼的时候要可以恢复起来，很多
人一旦休了就彻底休了，这个不行。
2. 各种cross training可以加强局部肌肉的力量，防止受伤。
abductor machine，自己google图片，很多健身房里都有这个机器，防止ITBS的圣物
深蹲，练习深蹲可以加强膝盖的support，防止runner knee
各种加强core的练习
自行车，很好的low heart rate的练习，尤其是受伤期间。
3. roller form，绝对的疗伤圣器，youtube上很多视频。
4. 初跑者如果没有专门的指导，自己还是在treadmill上训练比较好，速度时间和连贯
性都有控制。
5. 养成随时监... 阅读全帖 |
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b*****l
发帖数: 2903 | 6 记得abductor machine是one of the worst健身器械，建议不要用。 |
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t******e
发帖数: 2009 | 7 有人说abductor machine不要上量，不然伤脊柱。
我觉得这是针对力量练习的人说的，如果是防止ITBS的目的，加的重量可以让自己连续
做30下没有压力就可以了。我觉得这个属于锻炼一下平时完全没有机会锻炼到的地方。
the
muscles
. |
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b***m
发帖数: 2112 | 8 From internet:
How to Recover from Plantar Fasciitis
February 23, 2011 by Bryon Powell · 85 Comments
252
I’ve dealt with plantar fasciitis and I get asked pretty frequently what I
did for it. Below is my own personal recovery regimen. It’s not medical
advice and shouldn’t be taken as such. If you have symptoms (mainly, a
painful or burning sensation in the heel, particularly in the first steps
upon waking or standing), begin an active, not passive recovery process as
soon as possible. I shut dow... 阅读全帖 |
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d**y
发帖数: 18174 | 9 #3：glutes,quads,hamstrings，臀和大腿肌肉练习
#4：upper body, core，胸背腹腰肌肉练习，提臀和扭动非常有针对性。如果胸能尽量
贴地，还可以帮助增强肩窝后端强度，并且增强对手臂肌肉的刺激。
#5：hip abductor muscles，稳定臀部 |
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d**y
发帖数: 18174 | 10 不知道你跑步屁股晃动厉害不厉害。看游泳视频，似乎hip glutes and abductor
muscles发力有点问题。 |
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d**y
发帖数: 18174 | 11 你的上下起伏幅度将更小。配合hip abductors & hip adductors力量和耐力练习，你
的trace左右方向的分散度也将大大下降，可以更好地体会到拧成一股绳发力，向后有
效分量增加。当然付出的代价是上半身负担将增加，而且小腿、跟腱和脚趾肌腱负担也
会增加。大腿和小腿的concentric strength & flexibility要特别加强。
光脚跑可以从光脚走开始。 |
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d**y
发帖数: 18174 | 13 小孩好胜是好事。总想保持一步领先，更可能到步步领先。家长密切关注，注意不要走
极端即可。美国的年龄组成绩很有道理，B到BB大概对应50th percentile，只要高于这
条线，不偏科，由他去。
“发力太早”不是问题。有点小伤有点小失误是难免的，是小孩成长必需的。
个子稍矮又爱争胜的小孩一般容易采用相对高频的方式。这是克服四肢短手脚小的有效
手段，但不是唯一手段，在青春期发育前更是如此。对小个子，全身所有关节和肌肉柔
韧性都不要少于队友，同时应该重点加强shoulder & hips。
你可以看一下这两个部位的练习，比如：shoulder flexion and extension stretch,
shoulder girdle abduction and adduction stretch, hip internal and external
rotator stretch, hip abductor and adductor stretch, hip extensor and flexor
stretch。如果游泳队做的不够，可以辅助其他低强度的运动，比如体操。这几个练习
对体... 阅读全帖 |
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b***i
发帖数: 10018 | 14 来自主题: Weightlifting版 - 今天晨举了 早上5:45去上spinning class，60 minutes。
然后跑1 mile recovery run:
7.0 mph x 0.25 mi
8.0 mph x 0.25 mi
9.0 mph x 0.25 mi
10.0 mph x 0.15 mi
11.1 mph x 0.10 mi
之后去举重。//早上去gym真爽，诺大的gym只有5个人。
开始举bench press
135 lb x 6
145 lb x 6
150 lb x 6
155 lb x 6
这个gym是新开的，机器都很新。去试了一大堆机器，发现腿部力量比手臂力量大多了。
两个hip abductor machine都可以175 lb做10下以上。
最后去做seated leg press，轻松爆了机器:
210 lb x 5
240 lb x 5
270 lb x 5
300 lb x 5
330 lb x 5
360 lb x 5
390 lb x 5
400 lb x 10 |
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s****y
发帖数: 682 | 15 gym里有套设备就是练这个的
adductor or abductor
只适合女士 |
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H******7
发帖数: 34403 | 16 A UC Riverside psychology student who was kidnapped in a parking garage near
campus and then assaulted Sunday talked her abductor into letting her go,
police said. |
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p********r
发帖数: 20 | 17 http://en.wikipedia.org/wiki/Superior_oblique_muscle
It is explained very well in this article.
The primary (main) action of the superior oblique muscle is intorsion, the
secondary action is depression (primarily in the adducted position) and the
tertiary action is abduction (lateral rotation).
The depressing action of superior oblique (making the eye look down towards
the mouth) is most effective when the eye is in an adducted position. This
is because as the eye is abducted (looks laterally), |
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n*******t
发帖数: 1296 | 18 Thank you for directing me to this information and it's very helpful.
What confused me most is that in any of the cardinal gaze positions there is
a single EOM involed in the movement of the eye (the definition of cardinal
gaze position). Apparently superior oblique along can not move the eye
inwards and downwards. The patient needs to look inwards first, a movement
directed by medial rectus, and then the superior oblique can exert its
depression effect to move the eye to an inwards and downwa |
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N****O
发帖数: 4202 | 19 这个单词表示耳朵的，为什么医生会用来描述我盆骨两侧的地方啊？医生写的是
abductor otic hip...
难道我看错了？？？
医生为什么总是写那么潦草的字啊？是不是怕病人自己去google，然后就不需要看医生
了啊？
谢谢！！！ |
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l******p
发帖数: 71 | 20 1. A 16-year-old girl comes to the clinic because of vaginal itching for
the past 5 days. She requests that her parents not be informed about the
appointment. During the examination, she says she occasionally has
unprotected sexual intercourse and asks for oral contraceptives. Preliminary
laboratory studies show gram-negative diplococci. Which of the following is
the most appropriate next step in patient care?
A) Consult a colleague for advice about treating a minor without parental
consent
... 阅读全帖 |
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m******r
发帖数: 9604 | 22 seated hip abductor很gay//逃 |
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m******r
发帖数: 9604 | 24 seated hip abductor很gay//逃 |
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w*******y
发帖数: 60932 | 25 Amazon has another decently rated kindle book free right now. Link:
http://www.amazon.com/dp/B004XOZ7MK/
Revelations [Kindle Edition]
Laurel Dewey
Product Description
In this third Jane Perry novel, Laurel Dewey takes Jane out of Denver to the
small town of Midas where the Chief of Police is a close friend of Jane's
boss. Jacob Van Gorden, the fifteen-year-old son of a prominent area
businessman, has disappeared and all signs point to his abductor being
Jordan Copeland, a man who committed a sim... 阅读全帖 |
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