{"id":41252,"date":"2023-05-08T19:06:46","date_gmt":"2023-05-08T11:06:46","guid":{"rendered":"\/\/www.afterroberto.com\/?p=41252"},"modified":"2023-08-21T18:10:48","modified_gmt":"2023-08-21T10:10:48","slug":"%e9%98%bf%e5%9f%ba%e9%87%8c%e6%96%af%e8%b7%9f%e8%85%b1%e5%9c%a8%e5%93%aa-%e8%b7%9f%e8%85%b1%e6%96%b7%e8%a3%82%e5%8e%9f%e5%9b%a0-%e5%be%a9%e5%ba%b7%e8%a8%93%e7%b7%b44%e9%9a%8e%e6%ae%b5","status":"publish","type":"post","link":"\/\/www.afterroberto.com\/%e9%98%bf%e5%9f%ba%e9%87%8c%e6%96%af%e8%b7%9f%e8%85%b1%e5%9c%a8%e5%93%aa-%e8%b7%9f%e8%85%b1%e6%96%b7%e8%a3%82%e5%8e%9f%e5%9b%a0-%e5%be%a9%e5%ba%b7%e8%a8%93%e7%b7%b44%e9%9a%8e%e6%ae%b5\/","title":{"rendered":"\u963f\u57fa\u91cc\u65af\u8ddf\u8171\u5728\u54ea\uff1f\u8ddf\u8171\u65b7\u88c2\u539f\u56e0\uff1f\u8853\u5f8c\u8b77\u7406\u3001\u5fa9\u5eb7\u8a13\u7df4\uff14\u968e\u6bb5"},"content":{"rendered":"\n<figure class=\"wp-block-image aligncenter size-full\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d147afeb01dc29dbfd149a9fd6628.webp 662w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d147afeb01dc29dbfd149a9fd6628-300x202.webp 300w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d147afeb01dc29dbfd149a9fd6628-150x101.webp 150w\" sizes=\"(max-width: 662px) 100vw, 662px\" type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d147afeb01dc29dbfd149a9fd6628.jpg\" height=\"445\" width=\"662\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d147afeb01dc29dbfd149a9fd6628.jpg 662w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d147afeb01dc29dbfd149a9fd6628-300x202.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d147afeb01dc29dbfd149a9fd6628-150x101.jpg 150w\" sizes=\"(max-width: 662px) 100vw, 662px\" class=\"wp-image-41255 sp-no-webp\" alt=\"\" fetchpriority=\"high\" decoding=\"async\"  > <\/picture><\/figure>\n\n\n\n<p class=\"has-text-align-center\">\u6613\u50b7\u808c\u8171\u2014\u2014\u8ddf\u8171\u627f\u53d7\u4eba\u9ad4\u6700\u9ad8\u8ca0\u8377\uff0c\u5954\u8dd1\u3001\u8df3\u8e8d\u7522\u751f\u7684\u5f35\u529b\uff0c\u53ef\u9054\u9ad4\u91cd10\u500d\uff0c\u662f\u6700\u5e38\u53d7\u50b7\u7684\u808c\u8171\u3002\uff08\u8a2d\u8a08\u5716\u7247\uff0cstaticnak1983@iStockphoto\uff09<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u3010\u660e\u5831\u5c08\u8a0a\u3011\u963f\u57fa\u91cc\u65af\u8ddf\u8171\uff08Achilles tendon\uff09\u662f\u4eba\u9ad4\u6700\u5f37\u58ef\u548c\u6700\u5927\u7684\u808c\u8171\uff0c\u9023\u63a5\u7740\u5c0f\u817f\u5f8c\u808c\u548c\u8ddf\u9aa8\u3002\u5c0f\u817f\u5f8c\u808c\u8207<a href=\"\/\/www.afterroberto.com\/%e8%b6%b3%e5%ba%95%e7%ad%8b%e8%86%9c%e7%82%8e-%e6%88%90%e5%9b%a0%e8%88%87%e9%95%b7%e6%99%82%e9%96%93%e7%ab%99%e7%ab%8b-%e8%82%a5%e8%83%96-%e6%89%81%e5%b9%b3%e8%b6%b3%e6%9c%89%e9%97%9c-%e8%88%87\/\" target=\"_blank\" data-type=\"URL\" data-id=\"\/\/www.afterroberto.com\/%e8%b6%b3%e5%ba%95%e7%ad%8b%e8%86%9c%e7%82%8e-%e6%88%90%e5%9b%a0%e8%88%87%e9%95%b7%e6%99%82%e9%96%93%e7%ab%99%e7%ab%8b-%e8%82%a5%e8%83%96-%e6%89%81%e5%b9%b3%e8%b6%b3%e6%9c%89%e9%97%9c-%e8%88%87\/\" rel=\"noreferrer noopener\">\u8ddf\u8171<\/a>\u4e00\u8d77\u8ca0\u8cac\u8db3\u8e1d\u95dc\u7bc0\u8e60\u5c48\u7684\u52d5\u4f5c\uff08plantarflexion\uff09\u3002\u8ddf\u8171\u627f\u53d7\u4eba\u9ad4\u6700\u9ad8\u8ca0\u8377\uff0c\u52d5\u4f5c\u5982\u5954\u8dd1\u3001\u8df3\u8e8d\u3001\u55ae\u8173\u8df3\u548c\u8df3\u7e69\u6240\u7522\u751f\u7684\u5f35\u529b\uff0c\u53ef\u9054\u5230\u9ad4\u91cd10\u500d\u3002\u9ad8\u8ca0\u8377\u7684\u5de5\u4f5c\u4ee4\u8ddf\u8171\u6210\u70ba\u6700\u5e38\u53d7\u50b7\u7684\u808c\u8171\u3002<strong>\u3010\u7de8\u8005\u6309\uff1a<\/strong>\u8ddf\u8171\u65b7\u88c2\uff08Achilles tendon rupture\uff09\u901a\u5e38\u767c\u751f\u572830\u523040\u6b72\u904b\u52d5\u54e1\u8eab\u4e0a\uff0c\u7537\u5973\u6bd4\u4f8b\u70ba10\uff1a1\uff0c\u54ea\u4e9b\u539f\u56e0\u6703\u5c0e\u81f4\u767c\u751f\u8ddf\u8171\u65b7\u88c2\u5462\uff1f\u5fa9\u5eb7\u8a13\u7df4\u53c8\u662f\u600e\u6a23\u7684\u5462\uff1f<strong>\u3011<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u963f\u57fa\u91cc\u65af\u8ddf\u8171\u65b7\u88c2\u6709\u539f\u56e0&nbsp; \u7a81\u7136\u52a0\u901f\u3001\u8f49\u5411\u3001\u904e\u5ea6\u62c9\u4f38<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d1dc3993deb972f34563a495be212.webp 209w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d1dc3993deb972f34563a495be212-186x300.webp 186w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d1dc3993deb972f34563a495be212-93x150.webp 93w\" sizes=\"(max-width: 209px) 100vw, 209px\" type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d1dc3993deb972f34563a495be212.jpg\" height=\"338\" width=\"209\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d1dc3993deb972f34563a495be212.jpg 209w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d1dc3993deb972f34563a495be212-186x300.jpg 186w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d1dc3993deb972f34563a495be212-93x150.jpg 93w\" sizes=\"(max-width: 209px) 100vw, 209px\" class=\"wp-image-41253 sp-no-webp\" alt=\"\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">3\u4e4b2 -\uff08ttsz@iStockphoto\uff09<\/figcaption><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u963f\u57fa\u91cc\u65af\u8ddf\u8171\u6e90\u65bc\u5c0f\u817f\u4e2d\u90e8\uff0c\u7531\u8153\u8178\u808c\u548c\u6bd4\u76ee\u9b5a\u808c\u878d\u5408\u5f62\u6210\u7684\u8ddf\u8171\uff08\u898b\u5716\uff09\uff0c\u4ee5\u87ba\u65cb\u5f62\u6392\u5217\u65b9\u5f0f\u9023\u63a5\u8ddf\u9aa8\u5f8c\u5074\u3002\u87ba\u65cb\u5f62\u808c\u8171\u7e96\u7dad\u8b93\u8ddf\u8171\u6709\u66f4\u597d\u7684\u5ef6\u5c55\u5ea6\uff0c\u904b\u52d5\u6642\u80fd\u5132\u5b58\u66f4\u591a\u80fd\u91cf\u3002\u963f\u57fa\u91cc\u65af\u8ddf\u8171\u4e3b\u8981\u7531\u7b2c\u4e00\u578b\u81a0\u539f\u86cb\u767d\u69cb\u6210\uff0c\u808c\u8171\u5167\u7d30\u80de\u4e3b\u8981\u662f\u7531\u8171\u6bcd\u7d30\u80de\uff08tenoblasts\uff09\u548c\u8171\u7d30\u80de\uff08tenocytes\uff09\u7d44\u6210\u3002\u8ddf\u8171\u8840\u6db2\u4f9b\u61c9\u53ef\u4ee5\u7c21\u55ae\u5730\u5206\u70ba3\u90e8\u5206\uff0c\u4e2d\u6bb5\u7531\u8153\u9aa8\u52d5\u8108\u4f9b\u8840\uff0c\u8fd1\u7aef\u548c\u9060\u7aef\u7531\u811b\u5f8c\u52d5\u8108\u4f9b\u8840\u3002\u8ddd\u96e2\u8ddf\u9aa8\u9023\u63a5\u8655\u7d042\u81f36\u5398\u7c73\u5340\u57df\u76f8\u5c0d\u7f3a\u4e4f\u8840\u6db2\u4f9b\u61c9\uff0c\u6545\u5927\u90e8\u5206\u50b7\u60a3\u90fd\u5728\u9019\u5340\u57df\u767c\u751f\u3002<\/p>\n\n\n\n<p>\u8ddf\u8171\u65b7\u88c2\uff08Achilles tendon rupture\uff09\u901a\u5e38\u767c\u751f\u572830\u523040\u6b72\u904b\u52d5\u54e1\u8eab\u4e0a\uff0c\u7537\u5973\u6bd4\u4f8b\u70ba10\uff1a1\u3002\u8ddf\u8171\u76f8\u5c0d\u7f3a\u4e4f\u8840\u6db2\u4f9b\u61c9\u7684\u4e2d\u9593\u90e8\u5206\uff08mid portion\uff09\u5c31\u662f\u5927\u591a\u6578\u60a3\u8005\u65b7\u88c2\u7684\u4f4d\u7f6e\u3002\u8ddf\u8171\u65b7\u88c2\u901a\u5e38\u767c\u751f\u5728\u7a81\u7136\u52a0\u901f\u548c\u6539\u8b8a\u65b9\u5411\u6642\uff0c\u8db3\u8e1d<a href=\"\/\/www.afterroberto.com\/%e3%80%90%e7%97%9b%e7%97%87%e3%80%91%e9%97%9c%e7%af%80%e7%97%9b%e3%80%81%e8%86%9d%e7%97%9b%e3%80%81%e8%82%8c%e8%82%89%e7%97%9b%e6%9c%8d%e6%ad%a2%e7%97%9b%e8%97%a5%e4%ba%86%e4%ba%8b%ef%bc%9f\/\" target=\"_blank\" data-type=\"URL\" data-id=\"\/\/www.afterroberto.com\/%e3%80%90%e7%97%9b%e7%97%87%e3%80%91%e9%97%9c%e7%af%80%e7%97%9b%e3%80%81%e8%86%9d%e7%97%9b%e3%80%81%e8%82%8c%e8%82%89%e7%97%9b%e6%9c%8d%e6%ad%a2%e7%97%9b%e8%97%a5%e4%ba%86%e4%ba%8b%ef%bc%9f\/\" rel=\"noreferrer noopener\">\u95dc\u7bc0<\/a>\u88ab\u8feb\u5728\u5c0f\u817f\u808c\u8089\u6b63\u5728\u6536\u7e2e\u5411\u80cc\u5c48\u65b9\u5411\u79fb\u52d5\u6642\u65b7\u88c2\u3002\u6839\u64da\u808c\u8171\u6a5f\u68b0\u6027\u8cea\uff0c\u808c\u8171\u53ef\u4ee5\u627f\u53d74%\u62c9\u4f38\uff0c\u4f46\u662f\u7576\u62c9\u4f38\u6c34\u5e73\u57284%\u52308%\u4e4b\u9593\u6642\uff0c\u5206\u5b50\u9593\u7684\u4ea4\u806f\u6703\u88ab\u7834\u58de\uff0c\u5c0e\u81f4\u81a0\u539f\u7e96\u7dad\u76f8\u4e92\u6ed1\u52d5\u3002\u5982\u679c\u62c9\u4f38\u6c34\u5e73\u8d85\u904e8%\uff0c\u5c31\u6703\u767c\u751f\u5b8f\u89c0\u65b7\u88c2\uff0c\u5c0e\u81f4\u8ddf\u8171\u65b7\u88c2\u3002<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u624b\u8853\u6cbb\u7642\u518d\u65b7\u6a5f\u7387 \u6bd4\u975e\u624b\u8853\u4f4e<\/h2>\n\n\n\n<p>\u6cbb\u7642\u8ddf\u8171\u65b7\u88c2\uff0c\u53ef\u5206\u70ba\u624b\u8853\u6cbb\u7642\u548c\u975e\u624b\u8853\u6cbb\u7642\u3002\u63a5\u53d7\u624b\u8853\u6cbb\u7642\uff0c\u8ddf\u8171\u518d\u65b7\u88c2\u7684\u98a8\u96aa\u6bd4\u975e\u624b\u8853\u6cbb\u7642\u4f4e\u3002\u624b\u8853\u6cbb\u7642\u5f8c\u8ddf\u8171\u518d\u65b7\u88c2\u7684\u6a5f\u7387\u7d042%\u81f33%\uff0c\u800c\u975e\u624b\u8853\u6cbb\u7642\u8ddf\u8171\u518d\u65b7\u88c2\u7684\u6a5f\u7387\u7d0413%\u3002\u7136\u800c\u624b\u8853\u6cbb\u7642\u4f34\u96a8\u8853\u5f8c\u4f75\u767c\u75c7\u7684\u98a8\u96aa\uff0c\u5982\u50b7\u53e3\u611f\u67d3\u548c\u9ecf\u9023\u3002\u4e00\u822c\u800c\u8a00\uff0c\u91ab\u751f\u901a\u5e38\u5efa\u8b70\u5e74\u8f15\u4e14\u6d3b\u52d5\u6c34\u5e73\u9ad8\u7684\u60a3\u8005\u63a5\u53d7\u624b\u8853\u6cbb\u7642\uff0c\u800c\u5c0d\u5e74\u9577\u6216\u6d3b\u52d5\u6c34\u5e73\u8f03\u4f4e\u7684\u60a3\u8005\uff0c\u63a8\u85a6\u975e\u624b\u8853\u6cbb\u7642\u3002\u7e3d\u62ec\u800c\u8a00\uff0c\u6c7a\u5b9a\u63a1\u7528\u624b\u8853\u6216\u975e\u624b\u8853\u6cbb\u7642\uff0c\u662f\u57fa\u65bc\u5c0d\u60a3\u8005\u60c5\u51b5\u548c\u671f\u671b\u4f5c\u5168\u9762\u8a55\u4f30\uff0c\u624d\u53ef\u78ba\u4fdd\u9078\u64c7\u6700\u5408\u9069\u7684\u6cbb\u7642\u3002<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u8853\u5f8c\u7a7f\u7279\u88fd\u9774 \u56fa\u5b9a\u5f8c\u8173\u8e1d<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d25e3fbfbf98f1595ab23c6ef3c77.webp 359w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d25e3fbfbf98f1595ab23c6ef3c77-300x253.webp 300w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d25e3fbfbf98f1595ab23c6ef3c77-150x127.webp 150w\" sizes=\"(max-width: 359px) 100vw, 359px\" type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d25e3fbfbf98f1595ab23c6ef3c77.jpg\" height=\"303\" width=\"359\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d25e3fbfbf98f1595ab23c6ef3c77.jpg 359w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d25e3fbfbf98f1595ab23c6ef3c77-300x253.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d25e3fbfbf98f1595ab23c6ef3c77-150x127.jpg 150w\" sizes=\"(max-width: 359px) 100vw, 359px\" class=\"wp-image-41256 sp-no-webp\" alt=\"\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">\u57163\u4e4b3 &#8211; \uff08\u660e\u5831\u88fd\u5716\uff09<\/figcaption><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u624b\u8853\u5f8c\uff0c\u60a3\u8005\u4e00\u822c\u53ef\u4ee5\u7acb\u5373\u5b8c\u5168\u8ca0\u91cd\uff0c\u4e0d\u904e\u9700\u8981\u7a7f\u4e0a\u7279\u88fd\u9774\uff0c\u4e26\u628a\u5f8c\u8173\u8e1d\u56fa\u5b9a\u572830\u00b0\u80cc\u5c48\u4f4d\u7f6e\uff0c\u4ee5\u907f\u514d\u904e\u5ea6\u727d\u626f\u8ddf\u8171\u3002<\/p>\n\n\n\n<p>\u8853\u5f8c0\u81f32\u5468\uff0c\u5eb7\u5fa9\u76ee\u6a19\u662f\u63a7\u5236\u767c\u708e\uff08\u7d05\u3001\u816b\u3001\u71b1\u3001\u75db\uff09\u3002\u51b0\u6577\u3001\u78c1\u7642\u548c\u8d85\u8072\u6ce2\u7642\u6cd5\u662f\u63a7\u5236\u767c\u708e\u7684\u6709\u6548\u7642\u6cd5\u3002<\/p>\n\n\n\n<p>\u8853\u5f8c3\u81f36\u5468\uff0c\u60a3\u8005\u53ef\u958b\u59cb\u505a\u8db3\u8e1d\u6d3b\u52d5\u5e45\u5ea6\u8a13\u7df4\uff08\u8a73\u898b\u300c\u5fa9\u5eb7\u904b\u52d5\u300d\uff09\uff0c\u4f8b\u5982\u8db3\u8e1d\u95dc\u7bc0\u8e60\u5c48\u904b\u52d5\uff08ankle pumps\uff09\uff0c\u8981\u6ce8\u610f\u6b64\u968e\u6bb5\u8e1d\u95dc\u7bc0\u9084\u672a\u80fd\u80cc\u5c48\uff08dorsiflexion\uff09\u8d85\u904e0\u00b0\uff08\u898b\u4e0a\u5716\uff09\u3002\u8853\u5f8c7\u5468\uff0c\u60a3\u8005\u4e0d\u518d\u9700\u8981\u7a7f\u4e0a\u7279\u88fd\u9774\uff0c\u8db3\u8e1d\u95dc\u7bc0\u6d3b\u52d5\u5e45\u5ea6\u4e0d\u53d7\u9650\u5236\uff0c\u5fa9\u5eb7\u8a13\u7df4\u6b63\u5f0f\u958b\u59cb\u3002<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u5fa9\u5eb7\u904b\u52d5\uff1a\u5fa9\u5eb7\u521d\u907f\u904e\u5ea6\u62c9\u4f38 \u9589\u93c8\u3001\u4f38\u5c55\u904b\u52d5\u5faa\u5e8f\u6f38\u9032<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d3c64a9737b16ecfafc8ef80b835e.webp 212w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d3c64a9737b16ecfafc8ef80b835e-160x300.webp 160w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d3c64a9737b16ecfafc8ef80b835e-80x150.webp 80w\" sizes=\"(max-width: 212px) 100vw, 212px\" type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d3c64a9737b16ecfafc8ef80b835e.jpg\" height=\"398\" width=\"212\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d3c64a9737b16ecfafc8ef80b835e.jpg 212w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d3c64a9737b16ecfafc8ef80b835e-160x300.jpg 160w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d3c64a9737b16ecfafc8ef80b835e-80x150.jpg 80w\" sizes=\"(max-width: 212px) 100vw, 212px\" class=\"wp-image-41257 sp-no-webp\" alt=\"\" loading=\"lazy\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">\uff08\u660e\u5831\u88fd\u5716\uff09<\/figcaption><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u5fa9\u5eb7\u8a13\u7df4\u53ef\u4ee5\u5206\u70ba4\u500b\u968e\u6bb5\u3002\u7b2c\u4e00\u968e\u6bb5\uff0c\u6062\u5fa9\u8db3\u8e1d\u95dc\u7bc0\u6d3b\u52d5\u5ea6\uff0c\u7279\u5225\u662f\u80cc\u5c48\u7684\u6d3b\u52d5\u5ea6\u3002\u60a3\u8005\u53ef\u4ee5\u958b\u59cb\u4e3b\u52d5\u80cc\u5c48\u904b\u52d5\uff0c\u4f8b\u5982\u5750\u5f0f\u8173\u8ddf\u6ed1\u52d5\uff08seated heel slide\uff0c\u5716A\uff09\u3002<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u6309\u6469\u71b1\u6577\u96fb\u7642 \u52a9\u8db3\u8e1d\u95dc\u7bc0\u6d3b\u52d5<\/strong><\/h2>\n\n\n\n<p>\u6309\u6469\u3001\u71b1\u6577\u548c\u96fb\u7642\u7b49\u8f14\u52a9\u624b\u6bb5\u4e5f\u80fd\u5e6b\u52a9\u6062\u5fa9\u8db3\u8e1d\u95dc\u7bc0\u7684\u6d3b\u52d5\u3002\u5eb7\u5fa9\u6cbb\u7642\u65e9\u671f\u968e\u6bb5\u61c9\u907f\u514d\u5c0d\u5c0f\u817f\u808c\u8089\u505a\u88ab\u52d5\u62c9\u4f38\uff08passive stretching\uff09\uff0c\u4ee5\u9632\u6b62\u8ddf\u8171\u904e\u5ea6\u62c9\u4f38\u3002\u8ddf\u8171\u904e\u5ea6\u62c9\u4f38\u53ef\u80fd\u5c0e\u81f4\u529f\u80fd\u7f3a\u9677\uff0c\u4f8b\u5982\u672b\u7aef\u80cc\u5c48\u6642\u7684\u529b\u91cf\u4e0d\u8db3\u3002<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u8f15\u91cf\u8ca0\u91cd\u904b\u52d5 \u4fc3\u81a0\u539f\u86cb\u767d\u589e\u751f<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d4604eb461cb79da8f8209543eef6.webp 640w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d4604eb461cb79da8f8209543eef6-300x260.webp 300w,\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d4604eb461cb79da8f8209543eef6-150x130.webp 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d4604eb461cb79da8f8209543eef6.jpg\" height=\"555\" width=\"640\" srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d4604eb461cb79da8f8209543eef6.jpg 640w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d4604eb461cb79da8f8209543eef6-300x260.jpg 300w, \/\/www.afterroberto.com\/wp-content\/uploads\/2023\/05\/420d4604eb461cb79da8f8209543eef6-150x130.jpg 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" class=\"wp-image-41258 sp-no-webp\" alt=\"\" loading=\"lazy\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">\uff08\u660e\u5831\u88fd\u5716\uff09<\/figcaption><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u7b2c\u4e8c\u968e\u6bb5\u662f\u5f37\u5316\u5c0f\u817f\u5f8c\u808c\u548c\u8ddf\u8171\u3002\u7576\u60a3\u8005\u8db3\u8e1d\u95dc\u7bc0\u6d3b\u52d5\u5df2\u56de\u5fa9\u6b63\u5e38\u6c34\u5e73\uff0c\u4fbf\u53ef\u4ee5\u958b\u59cb\u8f15\u91cf\u8ca0\u91cd\u904b\u52d5\u3002\u7814\u7a76\u6307\u51fa\uff0c\u8ca0\u91cd\u904b\u52d5\u80fd\u4fc3\u9032\u808c\u8171\u81a0\u539f\u86cb\u767d\u589e\u751f\uff0c\u4ee5\u53ca\u6539\u5584\u6574\u9ad4\u7d44\u7e54\u6392\u5217\u548c\u5f37\u5ea6\uff0c\u6240\u4ee5\u8ca0\u91cd\u904b\u52d5\u662f\u8ddf\u8171\u5eb7\u5fa9\u91cd\u8981\u4e00\u74b0\u3002<\/p>\n\n\n\n<p>\u5728\u5eb7\u5fa9\u6cbb\u7642\u65e9\u671f\u968e\u6bb5\uff0c\u5efa\u8b70\u63a1\u7528\u8ca0\u8377\u8f03\u5c0f\u548c\u901f\u5ea6\u8f03\u6162\u7684\u904b\u52d5\uff0c\u907f\u514d\u8ddf\u8171\u56e0\u8ca0\u8377\u904e\u5927\u800c\u518d\u6b21\u53d7\u50b7\u3002\u60a3\u8005\u53ef\u4ee5\u505a\u9589\u93c8\u904b\u52d5\uff08closed chain exercise\uff09\u4f86\u9010\u6f38\u52a0\u5f37\u5c0f\u817f\u5f8c\u808c\u808c\u529b\u548c\u8ddf\u8171\u7684\u97cc\u5ea6\u3002\u9589\u93c8\u904b\u52d5\u4fdd\u6301\u8173\u8207\u5730\u9762\u6216\u8a2d\u5099\u63a5\u89f8\uff0c\u6bd4\u4e0d\u4fdd\u6301\u8173\u90e8\u63a5\u89f8\u7684\u958b\u93c8\u6d3b\u52d5\u66f4\u5b89\u5168\u3002 \u4ee5\u4e0b\u662f\u9589\u93c8\u904b\u52d5\u4f8b\u5b50\uff1a<\/p>\n\n\n\n<p><strong>1. \u5750\u5f0f\u63d0\u8e35\uff08seated heel raise\uff0c\u5716B\uff09<\/strong><\/p>\n\n\n\n<p><strong>2.\u96d9\u8173\u63d0\u8e35\uff08double leg heel raise\uff0c\u5716C\uff09<\/strong><\/p>\n\n\n\n<p><strong>3.\u55ae\u8173\u63d0\u8e35\uff08single leg heel raise\uff0c\u5716D\uff09<\/strong><\/p>\n\n\n\n<p>\u60a3\u8005\u53ef\u4ee5\u901a\u904e\u589e\u52a0\u984d\u5916\u8ca0\u91cd\u3001\u904b\u52d5\u901f\u5ea6\u3001\u6d3b\u52d5\u5ea6\u548c\u5e73\u8861\u529b\u7684\u9700\u6c42\u4f86\u589e\u52a0\u8a13\u7df4\u5f37\u5ea6\u3002<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">12\u81f316\u5468\u53ef\u91cd\u65b0\u6162\u8dd1<\/h2>\n\n\n\n<p>\u7b2c\u4e09\u968e\u6bb5\u662f\u6539\u5584\u6574\u500b\u4e0b\u80a2\u7684\u529b\u91cf\u548c\u5354\u8abf\u3002\u5728\u9019\u500b\u968e\u6bb5\uff0c\u53ef\u4ee5\u5c07\u529f\u80fd\u7df4\u7fd2\u6dfb\u52a0\u5230\u5eb7\u5fa9\u8a13\u7df4\u4e2d\uff0c\u91cd\u9ede\u662f\u5c07\u5c0f\u817f\u548c\u8ddf\u8171\u55ae\u5143\u8207\u6574\u500b\u4e0b\u80a2\u878d\u5408\u8d77\u4f86\u904b\u7528\uff0c\u4f8b\u5982\u662f\u4e09\u95dc\u7bc0\u4f38\u5c55\u7684\u904b\u52d5\uff08triple extension\uff09\uff0c\u4ee5\u4e0b\u662f\u4e09\u95dc\u7bc0\u4f38\u5c55\u7684\u904b\u52d5\u4f8b\u5b50\uff1a<\/p>\n\n\n\n<p><strong>1. \u524d\u8de8\u5f13\u7bad\u6b65\uff08lunges\uff0c\u5716E\uff09<\/strong><\/p>\n\n\n\n<p><strong>2. \u5f13\u7bad\u6b65\u8df3\u8e8d\uff08reverse lunge and hop\uff0c\u5716F\uff09<\/strong><\/p>\n\n\n\n<p>\u7b2c\u56db\u968e\u6bb5\u662f\u56de\u6b78\u904b\u52d5\u3002\u57fa\u65bc\u500b\u4eba\u904b\u52d5\u9700\u6c42\u800c\u81ea\u8a02\u7684\u8a13\u7df4\uff0c\u5e6b\u52a9\u60a3\u8005\u9010\u6f38\u56de\u6b78\u904b\u52d5\u3002\u904b\u52d5\u8a13\u7df4\u901a\u5e38\u5305\u62ec\u901f\u5ea6\u3001\u654f\u6377\u5ea6\u3001\u5fc3\u80ba\u529f\u80fd\u3001\u7206\u767c\u529b\u548c\u808c\u8010\u529b\u7b49\u5143\u7d20\u3002<\/p>\n\n\n\n<p>\u901a\u5e38\u5728\u8853\u5f8c12\u81f316\u5468\uff0c\u4fbf\u53ef\u4ee5\u91cd\u65b0\u5f15\u5165\u6162\u8dd1\u5230\u65e5\u5e38\u935b\u7149\u4e2d\uff1b16\u81f320\u5468\u56de\u6b78\u975e\u63a5\u89f8\u904b\u52d5\uff1b20\u81f324\u5468\u56de\u6b78\u63a5\u89f8\u5f0f\u904b\u52d5\u3002<\/p>\n\n\n\n<p>\u6642\u9593\u8868\u50c5\u4f9b\u53c3\u8003\uff0c\u56de\u6b78\u904b\u52d5\u6642\u9593\u61c9\u57fa\u65bc\u500b\u4eba\u5eb7\u5fa9\u9032\u5c55\u3002\u5982\u6709\u4efb\u4f55\u7591\u554f\u61c9\u8aee\u8a62\u7269\u7406\u6cbb\u7642\u5e2b\u3002<\/p>\n\n\n\n<p>\uff08\u672c\u7db2\u767c\u8868\u7684\u4f5c\u54c1\u82e5\u63d0\u51fa\u6279\u8a55\uff0c\u65e8\u5728\u6307\u51fa\u76f8\u95dc\u5236\u5ea6\u3001\u653f\u7b56\u6216\u63aa\u65bd\u5b58\u5728\u932f\u8aa4\u6216\u7f3a\u9ede\uff0c\u76ee\u7684\u662f\u4fc3\u4f7f\u77ef\u6b63\u6216\u6d88\u9664\u9019\u4e9b\u932f\u8aa4\u6216\u7f3a\u9ede\uff0c\u5faa\u5408\u6cd5\u9014\u5f91\u4e88\u4ee5\u6539\u5584\uff0c\u7d55\u7121\u610f\u5716\u717d\u52d5\u4ed6\u4eba\u5c0d\u653f\u5e9c\u6216\u5176\u4ed6\u793e\u7fa4\u7522\u751f\u618e\u6068\u3001\u4e0d\u6eff\u6216\u6575\u610f\u3002\uff09<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u6587\uff1a\u674e\u884d\u665e\uff08\u7269\u7406\u6cbb\u7642\u5e2b\uff09<\/p>\n\n\n\n<p>\u7de8\u8f2f\uff1a\u6881\u5c0f\u73b2<\/p>\n\n\n\n<p>facebook @\u660e\u5831\u526f\u520a<\/p>\n\n\n\n<p>\u660e\u5831\u5065\u5eb7\u7db2\uff1a<a href=\"\/\/www.afterroberto.com\/\">www.afterroberto.com<\/a><\/p>\n\n\n\n<p>\u96fb\u90f5\uff1a<a href=\"mailto:feature@mingpao.com\">feature@mingpao.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6613\u50b7\u808c\u8171\u2014\u2014\u8ddf\u8171\u627f\u53d7\u4eba\u9ad4\u6700\u9ad8\u8ca0\u8377\uff0c\u5954\u8dd1\u3001\u8df3\u8e8d\u7522\u751f\u7684\u5f35\u529b\uff0c\u53ef\u9054\u9ad4\u91cd10\u500d\uff0c\u662f\u6700\u5e38\u53d7\u50b7\u7684\u808c\u8171\u3002\uff08\u8a2d\u8a08\u5716\u7247\uff0cstaticnak1983@iStockphoto\uff09 \u3010\u660e\u5831\u5c08\u8a0a\u3011\u963f\u57fa\u91cc\u65af\u8ddf\u8171\uff08Achilles tendon\uff09\u662f\u4eba\u9ad4\u6700\u5f37\u58ef\u548c\u6700\u5927\u7684\u808c\u8171\uff0c\u9023\u63a5\u7740\u5c0f\u817f\u5f8c\u808c\u548c\u8ddf\u9aa8\u3002\u5c0f\u817f\u5f8c\u808c\u8207\u8ddf\u8171\u4e00\u8d77\u8ca0\u8cac\u8db3\u8e1d\u95dc\u7bc0\u8e60\u5c48\u7684\u52d5\u4f5c\uff08plantarflexion\uff09\u3002\u8ddf\u8171\u627f\u53d7\u4eba\u9ad4\u6700\u9ad8\u8ca0\u8377\uff0c\u52d5\u4f5c\u5982\u5954\u8dd1\u3001\u8df3\u8e8d\u3001\u55ae\u8173\u8df3\u548c\u8df3\u7e69\u6240\u7522\u751f\u7684\u5f35\u529b\uff0c\u53ef\u9054\u5230\u9ad4\u91cd10\u500d\u3002\u9ad8\u8ca0\u8377\u7684\u5de5\u4f5c\u4ee4\u8ddf\u8171\u6210\u70ba\u6700\u5e38\u53d7\u50b7\u7684\u808c\u8171\u3002\u3010\u7de8\u8005\u6309\uff1a\u8ddf\u8171\u65b7\u88c2\uff08Achilles tendon rupture\uff09\u901a\u5e38\u767c\u751f\u572830\u523040\u6b72\u904b\u52d5\u54e1\u8eab\u4e0a\uff0c\u7537\u5973\u6bd4\u4f8b\u70ba10\uff1a1\uff0c\u54ea\u4e9b\u539f\u56e0\u6703\u5c0e\u81f4\u767c\u751f\u8ddf\u8171\u65b7\u88c2\u5462\uff1f\u5fa9\u5eb7\u8a13\u7df4\u53c8\u662f\u600e\u6a23\u7684\u5462\uff1f\u3011 \u963f\u57fa\u91cc\u65af\u8ddf\u8171\u65b7\u88c2\u6709\u539f\u56e0&nbsp; \u7a81\u7136\u52a0\u901f\u3001\u8f49\u5411\u3001\u904e\u5ea6\u62c9\u4f38 \u963f\u57fa\u91cc\u65af\u8ddf\u8171\u6e90\u65bc\u5c0f\u817f\u4e2d\u90e8\uff0c\u7531\u8153\u8178\u808c\u548c\u6bd4\u76ee\u9b5a\u808c\u878d\u5408\u5f62\u6210\u7684\u8ddf\u8171\uff08\u898b\u5716\uff09\uff0c\u4ee5\u87ba\u65cb\u5f62\u6392\u5217\u65b9\u5f0f\u9023\u63a5\u8ddf\u9aa8\u5f8c\u5074\u3002\u87ba\u65cb\u5f62\u808c\u8171\u7e96\u7dad\u8b93\u8ddf\u8171\u6709\u66f4\u597d\u7684\u5ef6\u5c55\u5ea6\uff0c\u904b\u52d5\u6642\u80fd\u5132\u5b58\u66f4\u591a\u80fd\u91cf\u3002\u963f\u57fa\u91cc\u65af\u8ddf\u8171\u4e3b\u8981\u7531\u7b2c\u4e00\u578b\u81a0\u539f\u86cb\u767d\u69cb\u6210\uff0c\u808c\u8171\u5167\u7d30\u80de\u4e3b\u8981\u662f\u7531\u8171\u6bcd\u7d30\u80de\uff08tenoblasts\uff09\u548c\u8171\u7d30\u80de\uff08tenocytes\uff09\u7d44\u6210\u3002\u8ddf\u8171\u8840\u6db2\u4f9b\u61c9\u53ef\u4ee5\u7c21\u55ae\u5730\u5206\u70ba3\u90e8\u5206\uff0c\u4e2d\u6bb5\u7531\u8153\u9aa8\u52d5\u8108\u4f9b\u8840\uff0c\u8fd1\u7aef\u548c\u9060\u7aef\u7531\u811b\u5f8c\u52d5\u8108\u4f9b\u8840\u3002\u8ddd\u96e2\u8ddf\u9aa8\u9023\u63a5\u8655\u7d042\u81f36\u5398\u7c73\u5340\u57df\u76f8\u5c0d\u7f3a\u4e4f\u8840\u6db2\u4f9b\u61c9\uff0c\u6545\u5927\u90e8\u5206\u50b7\u60a3\u90fd\u5728\u9019\u5340\u57df\u767c\u751f\u3002 \u8ddf\u8171\u65b7\u88c2\uff08Achilles tendon rupture\uff09\u901a\u5e38\u767c\u751f\u572830\u523040\u6b72\u904b\u52d5\u54e1\u8eab\u4e0a\uff0c\u7537\u5973\u6bd4\u4f8b\u70ba10\uff1a1\u3002\u8ddf\u8171\u76f8\u5c0d\u7f3a\u4e4f\u8840\u6db2\u4f9b\u61c9\u7684\u4e2d\u9593\u90e8\u5206\uff08mid portion\uff09\u5c31\u662f\u5927\u591a\u6578\u60a3\u8005\u65b7\u88c2\u7684\u4f4d\u7f6e\u3002\u8ddf\u8171\u65b7\u88c2\u901a\u5e38\u767c\u751f\u5728\u7a81\u7136\u52a0\u901f\u548c\u6539\u8b8a\u65b9\u5411\u6642\uff0c\u8db3\u8e1d\u95dc\u7bc0\u88ab\u8feb\u5728\u5c0f\u817f\u808c\u8089\u6b63\u5728\u6536\u7e2e\u5411\u80cc\u5c48\u65b9\u5411\u79fb\u52d5\u6642\u65b7\u88c2\u3002\u6839\u64da\u808c\u8171\u6a5f\u68b0\u6027\u8cea\uff0c\u808c\u8171\u53ef\u4ee5\u627f\u53d74%\u62c9\u4f38\uff0c\u4f46\u662f\u7576\u62c9\u4f38\u6c34\u5e73\u57284%\u52308%\u4e4b\u9593\u6642\uff0c\u5206\u5b50\u9593\u7684\u4ea4\u806f\u6703\u88ab\u7834\u58de\uff0c\u5c0e\u81f4\u81a0\u539f\u7e96\u7dad\u76f8\u4e92\u6ed1\u52d5\u3002\u5982\u679c\u62c9\u4f38\u6c34\u5e73\u8d85\u904e8%\uff0c\u5c31\u6703\u767c\u751f\u5b8f\u89c0\u65b7\u88c2\uff0c\u5c0e\u81f4\u8ddf\u8171\u65b7\u88c2\u3002 \u624b\u8853\u6cbb\u7642\u518d\u65b7\u6a5f\u7387 \u6bd4\u975e\u624b\u8853\u4f4e \u6cbb\u7642\u8ddf\u8171\u65b7\u88c2\uff0c\u53ef\u5206\u70ba\u624b\u8853\u6cbb\u7642\u548c\u975e\u624b\u8853\u6cbb\u7642\u3002\u63a5\u53d7\u624b\u8853\u6cbb\u7642\uff0c\u8ddf\u8171\u518d\u65b7\u88c2\u7684\u98a8\u96aa\u6bd4\u975e\u624b\u8853\u6cbb\u7642\u4f4e\u3002\u624b\u8853\u6cbb\u7642\u5f8c\u8ddf\u8171\u518d\u65b7\u88c2\u7684\u6a5f\u7387\u7d042%\u81f33%\uff0c\u800c\u975e\u624b\u8853\u6cbb\u7642\u8ddf\u8171\u518d\u65b7\u88c2\u7684\u6a5f\u7387\u7d0413%\u3002\u7136\u800c\u624b\u8853\u6cbb\u7642\u4f34\u96a8\u8853\u5f8c\u4f75\u767c\u75c7\u7684\u98a8\u96aa\uff0c\u5982\u50b7\u53e3\u611f\u67d3\u548c\u9ecf\u9023\u3002\u4e00\u822c\u800c\u8a00\uff0c\u91ab\u751f\u901a\u5e38\u5efa\u8b70\u5e74\u8f15\u4e14\u6d3b\u52d5\u6c34\u5e73\u9ad8\u7684\u60a3\u8005\u63a5\u53d7\u624b\u8853\u6cbb\u7642\uff0c\u800c\u5c0d\u5e74\u9577\u6216\u6d3b\u52d5\u6c34\u5e73\u8f03\u4f4e\u7684\u60a3\u8005\uff0c\u63a8\u85a6\u975e\u624b\u8853\u6cbb\u7642\u3002\u7e3d\u62ec\u800c\u8a00\uff0c\u6c7a\u5b9a\u63a1\u7528\u624b\u8853\u6216\u975e\u624b\u8853\u6cbb\u7642\uff0c\u662f\u57fa\u65bc\u5c0d\u60a3\u8005\u60c5\u51b5\u548c\u671f\u671b\u4f5c\u5168\u9762\u8a55\u4f30\uff0c\u624d\u53ef\u78ba\u4fdd\u9078\u64c7\u6700\u5408\u9069\u7684\u6cbb\u7642\u3002 \u8853\u5f8c\u7a7f\u7279\u88fd\u9774 \u56fa\u5b9a\u5f8c\u8173\u8e1d \u624b\u8853\u5f8c\uff0c\u60a3\u8005\u4e00\u822c\u53ef\u4ee5\u7acb\u5373\u5b8c\u5168\u8ca0\u91cd\uff0c\u4e0d\u904e\u9700\u8981\u7a7f\u4e0a\u7279\u88fd\u9774\uff0c\u4e26\u628a\u5f8c\u8173\u8e1d\u56fa\u5b9a\u572830\u00b0\u80cc\u5c48\u4f4d\u7f6e\uff0c\u4ee5\u907f\u514d\u904e\u5ea6\u727d\u626f\u8ddf\u8171\u3002 \u8853\u5f8c0\u81f32\u5468\uff0c\u5eb7\u5fa9\u76ee\u6a19\u662f\u63a7\u5236\u767c\u708e\uff08\u7d05\u3001\u816b\u3001\u71b1\u3001\u75db\uff09\u3002\u51b0\u6577\u3001\u78c1\u7642\u548c\u8d85\u8072\u6ce2\u7642\u6cd5\u662f\u63a7\u5236\u767c\u708e\u7684\u6709\u6548\u7642\u6cd5\u3002 \u8853\u5f8c3\u81f36\u5468\uff0c\u60a3\u8005\u53ef\u958b\u59cb\u505a\u8db3\u8e1d\u6d3b\u52d5\u5e45\u5ea6\u8a13\u7df4\uff08\u8a73\u898b\u300c\u5fa9\u5eb7\u904b\u52d5\u300d\uff09\uff0c\u4f8b\u5982\u8db3\u8e1d\u95dc\u7bc0\u8e60\u5c48\u904b\u52d5\uff08ankle pumps\uff09\uff0c\u8981\u6ce8\u610f\u6b64\u968e\u6bb5\u8e1d\u95dc\u7bc0\u9084\u672a\u80fd\u80cc\u5c48\uff08dorsiflexion\uff09\u8d85\u904e0\u00b0\uff08\u898b\u4e0a\u5716\uff09\u3002\u8853\u5f8c7\u5468\uff0c\u60a3\u8005\u4e0d\u518d\u9700\u8981\u7a7f\u4e0a\u7279\u88fd\u9774\uff0c\u8db3\u8e1d\u95dc\u7bc0\u6d3b\u52d5\u5e45\u5ea6\u4e0d\u53d7\u9650\u5236\uff0c\u5fa9\u5eb7\u8a13\u7df4\u6b63\u5f0f\u958b\u59cb\u3002 \u5fa9\u5eb7\u904b\u52d5\uff1a\u5fa9\u5eb7\u521d\u907f\u904e\u5ea6\u62c9\u4f38 \u9589\u93c8\u3001\u4f38\u5c55\u904b\u52d5\u5faa\u5e8f\u6f38\u9032 \u5fa9\u5eb7\u8a13\u7df4\u53ef\u4ee5\u5206\u70ba4\u500b\u968e\u6bb5\u3002\u7b2c\u4e00\u968e\u6bb5\uff0c\u6062\u5fa9\u8db3\u8e1d\u95dc\u7bc0\u6d3b\u52d5\u5ea6\uff0c\u7279\u5225\u662f\u80cc\u5c48\u7684\u6d3b\u52d5\u5ea6\u3002\u60a3\u8005\u53ef\u4ee5\u958b\u59cb\u4e3b\u52d5\u80cc\u5c48\u904b\u52d5\uff0c\u4f8b\u5982\u5750\u5f0f\u8173\u8ddf\u6ed1\u52d5\uff08seated heel slide\uff0c\u5716A\uff09\u3002 \u6309\u6469\u71b1\u6577\u96fb\u7642 \u52a9\u8db3\u8e1d\u95dc\u7bc0\u6d3b\u52d5 \u6309\u6469\u3001\u71b1\u6577\u548c\u96fb\u7642\u7b49\u8f14\u52a9\u624b\u6bb5\u4e5f\u80fd\u5e6b\u52a9\u6062\u5fa9\u8db3\u8e1d\u95dc\u7bc0\u7684\u6d3b\u52d5\u3002\u5eb7\u5fa9\u6cbb\u7642\u65e9\u671f\u968e\u6bb5\u61c9\u907f\u514d\u5c0d\u5c0f\u817f\u808c\u8089\u505a\u88ab\u52d5\u62c9\u4f38\uff08passive stretching\uff09\uff0c\u4ee5\u9632\u6b62\u8ddf\u8171\u904e\u5ea6\u62c9\u4f38\u3002\u8ddf\u8171\u904e\u5ea6\u62c9\u4f38\u53ef\u80fd\u5c0e\u81f4\u529f\u80fd\u7f3a\u9677\uff0c\u4f8b\u5982\u672b\u7aef\u80cc\u5c48\u6642\u7684\u529b\u91cf\u4e0d\u8db3\u3002 \u8f15\u91cf\u8ca0\u91cd\u904b\u52d5 \u4fc3\u81a0\u539f\u86cb\u767d\u589e\u751f \u7b2c\u4e8c\u968e\u6bb5\u662f\u5f37\u5316\u5c0f\u817f\u5f8c\u808c\u548c\u8ddf\u8171\u3002\u7576\u60a3\u8005\u8db3\u8e1d\u95dc\u7bc0\u6d3b\u52d5\u5df2\u56de\u5fa9\u6b63\u5e38\u6c34\u5e73\uff0c\u4fbf\u53ef\u4ee5\u958b\u59cb\u8f15\u91cf\u8ca0\u91cd\u904b\u52d5\u3002\u7814\u7a76\u6307\u51fa\uff0c\u8ca0\u91cd\u904b\u52d5\u80fd\u4fc3\u9032\u808c\u8171\u81a0\u539f\u86cb\u767d\u589e\u751f\uff0c\u4ee5\u53ca\u6539\u5584\u6574\u9ad4\u7d44\u7e54\u6392\u5217\u548c\u5f37\u5ea6\uff0c\u6240\u4ee5\u8ca0\u91cd\u904b\u52d5\u662f\u8ddf\u8171\u5eb7\u5fa9\u91cd\u8981\u4e00\u74b0\u3002 \u5728\u5eb7\u5fa9\u6cbb\u7642\u65e9\u671f\u968e\u6bb5\uff0c\u5efa\u8b70\u63a1\u7528\u8ca0\u8377\u8f03\u5c0f\u548c\u901f\u5ea6\u8f03\u6162\u7684\u904b\u52d5\uff0c\u907f\u514d\u8ddf\u8171\u56e0\u8ca0\u8377\u904e\u5927\u800c\u518d\u6b21\u53d7\u50b7\u3002\u60a3\u8005\u53ef\u4ee5\u505a\u9589\u93c8\u904b\u52d5\uff08closed chain exercise\uff09\u4f86\u9010\u6f38\u52a0\u5f37\u5c0f\u817f\u5f8c\u808c\u808c\u529b\u548c\u8ddf\u8171\u7684\u97cc\u5ea6\u3002\u9589\u93c8\u904b\u52d5\u4fdd\u6301\u8173\u8207\u5730\u9762\u6216\u8a2d\u5099\u63a5\u89f8\uff0c\u6bd4\u4e0d\u4fdd\u6301\u8173\u90e8\u63a5\u89f8\u7684\u958b\u93c8\u6d3b\u52d5\u66f4\u5b89\u5168\u3002 \u4ee5\u4e0b\u662f\u9589\u93c8\u904b\u52d5\u4f8b\u5b50\uff1a 1. \u5750\u5f0f\u63d0\u8e35\uff08seated heel raise\uff0c\u5716B\uff09 2.\u96d9\u8173\u63d0\u8e35\uff08double leg heel raise\uff0c\u5716C\uff09 3.\u55ae\u8173\u63d0\u8e35\uff08single leg heel raise\uff0c\u5716D\uff09 \u60a3\u8005\u53ef\u4ee5\u901a\u904e\u589e\u52a0\u984d\u5916\u8ca0\u91cd\u3001\u904b\u52d5\u901f\u5ea6\u3001\u6d3b\u52d5\u5ea6\u548c\u5e73\u8861\u529b\u7684\u9700\u6c42\u4f86\u589e\u52a0\u8a13\u7df4\u5f37\u5ea6\u3002 12\u81f316\u5468\u53ef\u91cd\u65b0\u6162\u8dd1 \u7b2c\u4e09\u968e\u6bb5\u662f\u6539\u5584\u6574\u500b\u4e0b\u80a2\u7684\u529b\u91cf\u548c\u5354\u8abf\u3002\u5728\u9019\u500b\u968e\u6bb5\uff0c\u53ef\u4ee5\u5c07\u529f\u80fd\u7df4\u7fd2\u6dfb\u52a0\u5230\u5eb7\u5fa9\u8a13\u7df4\u4e2d\uff0c\u91cd\u9ede\u662f\u5c07\u5c0f\u817f\u548c\u8ddf\u8171\u55ae\u5143\u8207\u6574\u500b\u4e0b\u80a2\u878d\u5408\u8d77\u4f86\u904b\u7528\uff0c\u4f8b\u5982\u662f\u4e09\u95dc\u7bc0\u4f38\u5c55\u7684\u904b\u52d5\uff08triple extension\uff09\uff0c\u4ee5\u4e0b\u662f\u4e09\u95dc\u7bc0\u4f38\u5c55\u7684\u904b\u52d5\u4f8b\u5b50\uff1a 1. \u524d\u8de8\u5f13\u7bad\u6b65\uff08lunges\uff0c\u5716E\uff09 [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":43224,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4],"tags":[8157,3252,8158,8156,139,8155],"class_list":["post-41252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-4","tag-8157","tag-3252","tag-8158","tag-8156","tag-139","tag-8155"],"publishpress_future_action":{"enabled":false,"date":"2026-11-24 22:04:16","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts\/41252"}],"collection":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/comments?post=41252"}],"version-history":[{"count":0,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/posts\/41252\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media\/43224"}],"wp:attachment":[{"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/media?parent=41252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/categories?post=41252"},{"taxonomy":"post_tag","embeddable":true,"href":"\/\/www.afterroberto.com\/wp-json\/wp\/v2\/tags?post=41252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}