m*e
发帖数: 1018 | 1 一个月前从楼梯上左脚滑了一跤，接着打了一场球后，左脚跟有些疼，没太在意，以为
慢慢可以恢复，可一个月过去了，才好了六成的样子，单左脚尖可以把自己顶起来但很
吃力。今天仔佃查了下，应该是跟腱炎achilles tendon；期间还是一直在练球，休息
不够，变成像网球肘一样的毛病了。悲惨啊，接下来打球不能跑不能跳了。。。
贴个link,以后网球新人们参考。
http://www.itftennis.com/scienceandmedicine/injury-clinic/tenni
Achilles Tendon
Diagnosis
An injury of the Achilles tendon is a degenerative condition of the tendon,
not an inflammatory process. It is therefore incorrect to describe this as
tendinitis. Tendinopathy is a better term.
The injury is caused by chronic repetitive movements during running and
jumping. It occurs mainly in recreational tennis players aged between 35 and
45. The symptoms are a gradual increase of pain, initially only in the
morning and at the start of the training. In later stages, the pain may be
continually present during exercise and even at rest. The pain is felt in
the Achilles tendon, 5-7 cm above the heel (Figure 1 and 1a). Continued
exercise carries the risk of a gradual worsening of the injury, which makes
recovery more difficult.
First aid
•As a rule of thumb, first aid involves modification of activity (less
tennis and running).
•Cooling with ice, stretching exercises and wearing firm, good shoes
are also important measures.
•When there is swelling and pain, ice massage may alleviate symptoms.
Use a melting ice cube or a paper cup with ice. Massage the painful spot. In
general, 5 to 8 minutes will be sufficient. Repeat this several times a day.
•Use special (visco-elastic) inlays or an Achilles tendon bandage.
These provide good shock absorption and because of the increase in height,
they artificially ‘lengthen’ the tendon, reducing the stress on it.
•Replace running exercises with cycling or swimming.
How to Ensure the Best Recovery
Exercises can start when the worst pain and swelling have disappeared.
During these exercises, pain is a signal to reduce the training load.
Do not surpass the pain threshold, as this will impair recovery. The build-
up of the training load takes place in three stages, as described below,
together with some practical tips.
Stage 1. Improving Normal Function
•Stretching the long calf muscles (Figure 2). Take a step forward with
the unaffected leg, keeping the heel of the back leg on the floor. The knee
of the affected leg is kept straight.
Shift the weight of the back leg to the front leg and press the heel of the
back leg firmly into the floor. Rest the hands on a stationary object (no
bouncing). The stretch should be felt high in the calf. Hold the stretch for
15 to 20 seconds, followed by a rest period of 10 to 20 seconds, and repeat
three times.
•Stretching of the short calf muscles (Figure 3). Start from the same
position as above, but now bend the knee of the back leg, while keeping the
heel on the floor. The stretch is felt low in the calf. Hold the stretch for
15 to 20 seconds, followed by 10 to 20 seconds rest, and repeat three times.
•Strengthening the foot muscles. Sit on a chair. Write the alphabet in
the air with the foot of the injured leg. Fold a towel by grasping it with
the toes of the injured leg. Perform this for 15 to 20 seconds, followed by
10 to 20 seconds rest, and repeat 10 to 20 times.
•Strengthening the calf muscles (Figure 4). Stand on your toes on a
stair or bench and move up and down. It is best to use both legs while going
up, and to lean on the injured leg only when going down. This exercise
needs to be repeated seven days a week, twice a day for five minutes, for
twelve weeks. The exercise should be performed both with an extended knee as
with a slightly bent knee. You should continue the exercise, even if you
feel pain and stop only if the pain becomes really severe. The exercise can
be made harder by carrying a filled knapsack.
•Cycling or swimming for 15-30 minutes every day to preserve general
fitness.
Stage 2. Build-up
As soon as the Stage 1 exercises can be performed well and the patient can
walk without pain, work can start on a return to sport.
•Take small, quick steps on the spot, alternating the left and the
right leg.
•If this goes well, start with easy jogging. Take small steps and use
the entire foot.
•Now you are ready for some easy running.
•The next step is to include some sprinting exercises, starts, stops
and turns in the training.
•This can be followed by jumping exercises
Step 3. Return to play
•A return to the tennis court should now be possible. Start against
the practice wall or with mini-tennis and gradually increase the distance to
the wall, or use a full court. Make sure you position yourself well for the
ball by taking small steps.
•A start can now be made with volley exercises.
•The next step is some easy hitting from the baseline.
•In the course of the next two weeks, gradually incorporate exercises
that require running longer distances to the ball (tennis drills from side
to side).
•Next, include low volleys and overheads.
•Start playing points, then games, and then a full practice match.
Once practice matches have been completed for two successive weeks without
problems, the player is ready for match play.
Preventing Re-injury
It is not always possible to prevent a reoccurrence of an Achilles tendon
injury, but the risk can be reduced by paying attention to the following:
•Perform a complete warm-up before play and cool down afterwards, for
approximately 10 to 15 minutes each.
•Improper footwear is one of the main causes of an overuse injury of
the Achilles tendon. Stability around the ankle joint is essential. Make
sure the shoe fits well around the heel and that the base of the heel is
wide enough. The heel cap should be stable. You can test this by pressing
the heel cap with your thumb. It should be very difficult to compress. The
sole of the shoe should be supple, with a normal unrolling from the ball of
the foot to the toes. The flex point of the shoe should be located under the
ball of the foot and not under the middle of the foot. Do not throw old
shoes immediately away, but gradually break in shoes of another type of
brand. A good tip is to walk around in new shoes before wearing them when
playing.
•During the unrolling of the foot a certain amount of pronation is
necessary. Excessive pronation, however, can be found with a flat foot,
cavus foot, and a leg length discrepancy. When misalignments are present,
have customised inlays or a heel lift made by a podiatrist.
•After a heavy practice or match a massage may help to relax the calf
muscles and to relieve the tension of the Achilles tendon. In addition,
blood flow of the tissues is increased, which will reduce muscle cramp and
enhance recovery.
•Do not increase the frequency or duration of the practice too quickly
. If there are any drastic changes, such as new shoes or a change of playing
surface, the body must be given enough time to become accustomed to the
change.
•During the recovery period after an ankle injury there may be
temporary Achilles tendon problems. This may be caused by the fluid around
the Achilles tendon and increased instability of the ankle, which increases
the load on the Achilles tendon. These complaints can be overcome by
temporary use of an ankle brace. | a**s
发帖数: 9606 | 2 这是我的老毛病了。只要轻压脚后跟就痛，但不肿。冬天打得少就还好，夏天最糟糕，
一摸就痛。但平时走路不痛，打球时也不知道痛LOL
,
【在 m*e 的大作中提到】
: 一个月前从楼梯上左脚滑了一跤，接着打了一场球后，左脚跟有些疼，没太在意，以为
: 慢慢可以恢复，可一个月过去了，才好了六成的样子，单左脚尖可以把自己顶起来但很
: 吃力。今天仔佃查了下，应该是跟腱炎achilles tendon；期间还是一直在练球，休息
: 不够，变成像网球肘一样的毛病了。悲惨啊，接下来打球不能跑不能跳了。。。
: 贴个link,以后网球新人们参考。
: http://www.itftennis.com/scienceandmedicine/injury-clinic/tenni
: Achilles Tendon
: Diagnosis
: An injury of the Achilles tendon is a degenerative condition of the tendon,
: not an inflammatory process. It is therefore incorrect to describe this as
| a*****0
发帖数: 6788 | 3
，一摸就痛。但平时走路不痛，打球时也不知道痛LOL
乱摸的毛病要改。
【在 a**s 的大作中提到】
: 这是我的老毛病了。只要轻压脚后跟就痛，但不肿。冬天打得少就还好，夏天最糟糕，
: 一摸就痛。但平时走路不痛，打球时也不知道痛LOL
:
: ,
| T*U
发帖数: 22634 | 4 像是刘翔病，多拉伸拉。
,
【在 m*e 的大作中提到】
: 一个月前从楼梯上左脚滑了一跤，接着打了一场球后，左脚跟有些疼，没太在意，以为
: 慢慢可以恢复，可一个月过去了，才好了六成的样子，单左脚尖可以把自己顶起来但很
: 吃力。今天仔佃查了下，应该是跟腱炎achilles tendon；期间还是一直在练球，休息
: 不够，变成像网球肘一样的毛病了。悲惨啊，接下来打球不能跑不能跳了。。。
: 贴个link,以后网球新人们参考。
: http://www.itftennis.com/scienceandmedicine/injury-clinic/tenni
: Achilles Tendon
: Diagnosis
: An injury of the Achilles tendon is a degenerative condition of the tendon,
: not an inflammatory process. It is therefore incorrect to describe this as
| f*****n
发帖数: 18176 | 5 年轻就不怕。休养一下就好了。
四十肘五十肩就烦人 | m*e
发帖数: 1018 | 6 我打球时跑动受影响，发球左脚也顶不起来，打完球后就会很难受。
【在 a**s 的大作中提到】
: 这是我的老毛病了。只要轻压脚后跟就痛，但不肿。冬天打得少就还好，夏天最糟糕，
: 一摸就痛。但平时走路不痛，打球时也不知道痛LOL
:
: ,
| m*e
发帖数: 1018 | 7 恩，调研了一下，每天拉伸好像有机会significantly improving.
【在 T*U 的大作中提到】
: 像是刘翔病，多拉伸拉。
:
: ,
| T*U
发帖数: 22634 | 8 我是冬天穿新鞋，底比较硬，没breakin，结果也得类似的症状，断断续续搞了两年才
好。我现在都是夏天breakin新鞋。
【在 m*e 的大作中提到】
: 恩，调研了一下，每天拉伸好像有机会significantly improving.
| a*****0
发帖数: 6788 | | m*e
发帖数: 1018 | 10 原理差不多，也要多做拉伸。
【在 a*****0 的大作中提到】
: 请教下，脚弓也这样韧带拉伤了有啥好办法？
| N*****7
发帖数: 1899 | 11 到mall里Brookstone店试试他们的电子脚底马杀鸡。
Costco 也有好多种。
比如
http://www.brookstone.com/osim-uphoria-foot-and-calf-massager?b
,
【在 m*e 的大作中提到】
: 一个月前从楼梯上左脚滑了一跤，接着打了一场球后，左脚跟有些疼，没太在意，以为
: 慢慢可以恢复，可一个月过去了，才好了六成的样子，单左脚尖可以把自己顶起来但很
: 吃力。今天仔佃查了下，应该是跟腱炎achilles tendon；期间还是一直在练球，休息
: 不够，变成像网球肘一样的毛病了。悲惨啊，接下来打球不能跑不能跳了。。。
: 贴个link,以后网球新人们参考。
: http://www.itftennis.com/scienceandmedicine/injury-clinic/tenni
: Achilles Tendon
: Diagnosis
: An injury of the Achilles tendon is a degenerative condition of the tendon,
: not an inflammatory process. It is therefore incorrect to describe this as
| m*e
发帖数: 1018 | 12 好东东。到mall里去看看有没有类似的。
【在 N*****7 的大作中提到】
: 到mall里Brookstone店试试他们的电子脚底马杀鸡。
: Costco 也有好多种。
: 比如
: http://www.brookstone.com/osim-uphoria-foot-and-calf-massager?b
:
: ,
| N*****7
发帖数: 1899 | 13 头痛医头 脚痛医脚 😄
多休息就好了。。 让身体自我修复
在马杀鸡时想想以后怎么减少类似的事。
头疼医脚 脚痛医头
【在 m*e 的大作中提到】
: 好东东。到mall里去看看有没有类似的。
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