中英视频 | 足底筋膜炎的运动疗法

英文字幕：

here's three tips to fix plantar fasciitis, to help eliminate that sharp heel pain when running. that's worse when taking your first few steps in the morning. all without expensive Orthotics or ice.

step one: understand that for most this injury is due to poor Footwear that holds the foot into an unnatural position. for example, a narrow toe box smashes the big toe inwards which pulls a small muscle to the side of your foot tight pinching an underlying artery that brings blood flow to the bottom of your foot. for some ,this minimized blood flow compromises recovery and tissue breakdown, ensues so getting into shoes that are widest at the toes is a good start.

next: we don't want to stretch the bottom of the foot, as that area is often lengthened due to poor shoes, rather try one to two minutes of rolling on that area with a ball to increase blood flow. then push your thumb into the webbing between your toes for some self-soft tissue massage to help regain your natural foot shape.

you can also pull your toes down to help stretch the top of your foot, this can be done like this. or also in standing as pain decreases. you can then return to running slowly, increasing your mileage each week.

中文翻译：

这里有三个修复足底筋膜炎的技巧，可以帮助消除跑步时脚后跟的剧烈疼痛，这种疼痛在早上迈出几步时会更严重，而且不需要昂贵的矫形器或冰敷。

一要明白，对于大多数人来说，这种伤害是由于支撑足部的鞋子不好造成的让脚处于不自然的位置，例如，狭窄的鞋子向内挤压大脚趾，将肌肉拉到脚的一侧，紧紧挤压下面的动脉，使血液流向脚底，对于某些人来说，这种最小化的血流会影响恢复和随之而来的是组织破坏，因此穿上脚趾最宽的鞋子是一个好的开始。

接下来我们不想拉伸脚底，因为该区域通常由于劣质鞋子而被拉长，而是尝试在上面滚动一到两分钟用球来增加血液流动，然后将拇指推入脚趾之间的区域，进行一些自我软组织按摩，以帮助恢复自然的足部形态，您也可以向下拉脚趾，以帮助伸展足部的顶部，可以这样做或也可以站立，随着疼痛减轻，您可以恢复跑步，并每周慢慢增加里程。

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