小腿外翻怎么矫正最快
作者:RAYNIGEL天猫旗舰店
大多数人由于长期久坐久站,鞋码不合适,走路姿势等问题,足弓变形踝关节力量不足,为了身体的平衡,压力给到了小腿以及膝盖,尤其腓肠肌代偿导致小腿粗壮。
对于不良姿势,我们可以自身去矫正,站立时避免内八字,双脚脚尖冲前。行走时,全脚掌落地,重力落在脚掌的足弓处,不要偏向小腿外侧。再就是不要跷二郎腿,注意多放松拉伸小腿肌肉。
下面几个动作可帮助重建足弓,加强了足弓力量后,小腿肌肉代偿减少,腿型也会得到一个良好的改善。
激活改善
1,跪姿提踵
脚趾稳定做好支撑,大腿点地抬起,激活脚踝和脚趾关节,锻炼脚趾肌力建立足弓。15个一组 四组。
2,屈膝提踵
大腿保持上提,足部发力,加强深层肌群力量锻炼比目鱼肌,从而减轻腓肠肌压力,可以使小腿线条更流畅。15个一组 4组。
3,交替提踵
脚跟向下踩,膝盖上提注意脚踝摆正,改善因为脚踝不正引起的小腿外翻。15个一组 4组。
做完这三个动作后,我们来进行下一阶段。
1,压脚背
跪坐。膝盖,双腿双脚尽可能并拢,脚背贴地,臀部坐在脚跟处,小腿胫骨前肌会后拉伸感,坐压双脚背足底筋膜也会有拉伸感。30秒一组 2组。
2,压脚趾
依旧双腿并拢坐在脚跟处,脚跟并拢,压脚趾,30秒一组 2组。
3,绷脚
腿伸直,脚趾绷紧,脚尖向下,脚背下压,坚持30秒后放松为一组,做2组。
4,下压大脚趾
抬起脚,下压大脚趾 建立内侧纵弓,如果做完有点抽筋,需要加强足底锻炼,30秒一组 2组
5,强化胫骨前肌
屈膝做在垫子上,双脚交替使劲拍打地面,30秒一组,两组
最后就是放松按摩环节。
进行强度运动训练后,肌肉最直观的感受就是僵硬酸涨,手动按摩频率和深度达不到深层放松效果,就需要借助筋膜枪进行按摩放松,RAYNIGEL筋膜枪五个按摩头可作用于不同肌群,五种档位频率能够快速的疏导乳酸防止堆积。
足底按摩
筋膜枪选用子弹头对痛点进行定点按摩,然后按照足底轮廓进行游走按摩。
胫骨前肌按摩
球形头,气垫头或者子弹头都是可以的,自上而下慢慢行走按摩,不要用力按压,注意不要打骨头。
全面放松教程可参考往期文章
对于日常长时间久坐,久站工作会出现身体僵硬、肩颈酸痛,小腿酸涨等一系列连锁反应,RAYNIGEL筋膜枪的高频、渗透按摩,可以快速的疏导血液,带走血液淤滞使身体得到放松,而且操作简单,也有收纳包便于携带,可以随时随地按摩恢复身体活力!
足弓训练坚持两周搭配全身燃脂性运动一起见效更快哟~
阅读更多体育项目精彩内容,可前往什么值得买查看
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