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足底筋膜炎(Plantar Fasciitis)主要是由足底筋膜发炎引起的,这是导致脚跟痛的一个主要原因。足底筋膜是一种连接脚跟骨与脚趾的紧绷且厚实的组织,它对于支撑脚底起着至关重要的作用。当这个筋膜发炎或受到刺激,人就会感受到脚跟底部的剧烈或持续性疼痛。
导致足底筋膜炎的原因多种多样,包括体重增加和穿着不提供足够支撑的鞋子。虽然治疗足底筋膜炎的方法相对简单,但这种病症引起的疼痛可能非常剧烈。在美国,每年有超过两百万人接受足底筋膜炎的治疗,约有 10% 的人在其一生中会经历这种疼痛。
足底筋膜炎:支持足弓的结缔组织炎症 这篇文章将介绍足底筋膜炎的症状、成因、治疗方法以及预防措施。同时,文章最后部分还会分享一位专业田径教练提供的视频,介绍如何快速缓解脚跟痛。
有哪些症状? 足底筋膜炎主要的症状包括:
跟骨区域的疼痛。 足弓部位感到疼痛。 脚部感觉僵硬。 脚跟周围可能会肿胀。 跟腱感觉紧绷。 关于足底筋膜炎的感觉,患者通常会在脚跟或脚底感受到疼痛。这种疼痛随活动或时间的变化而有所不同,具体包括:
在长时间坐着或睡后首次站立时感到疼痛,但行走几分钟后可能会减轻。 经历持续的钝痛。 当使用受影响的脚或给脚跟施加压力时,可能会感到锐痛或刺痛。 运动或活动后疼痛可能会暂时减轻,但一旦停止,疼痛可能会增加。 早晨起床或在坐或躺一段时间后再次站立时,疼痛可能会更加明显。 病因是什么? 足底筋膜炎的成因可能包括以下几个方面:
长时间站立,尤其是因工作需要。 参与体育运动,特别是在硬质表面上,如仓库地板或人行道。 开始运动前没有进行恰当的拉伸或热身。 穿着不合脚或不提供足够支撑的鞋子,比如人字拖或软底运动鞋。 在家里长时间赤脚行走或站立。 其它健康问题也可能增加患足底筋膜炎的风险,如脚弓异常,无论是过高还是扁平足;或者是超重,或短期内迅速增重超过 15 磅(约 6.8 公斤)。 如何诊断? 诊断足底筋膜炎通常依赖于临床体检。医生会询问您的症状历程,并对您的脚部进行检查。这包括轻触您的足底筋膜区域,以检测炎症迹象和评估疼痛程度。
详细向医生描述您在日常生活中疼痛的具体情况,如疼痛的具体位置,以及一天中疼痛加剧的时间段,都是诊断的重要部分。
虽然大多数情况下医生可以通过体检直接诊断足底筋膜炎,但如果怀疑有其他原因导致的疼痛,医生可能会建议进行进一步的影像学检查来查看足部结构。可能需要进行的影像学检查包括:
X 射线检查 :帮助排除骨折或其他骨骼问题。 超声波检查 :评估软组织的情况。 磁共振成像(MRI) :提供更详细的软组织和骨骼结构图像。 血液和影像学检查虽不直接诊断足底筋膜炎,但有助于排除其他足跟疼痛原因,如跗管综合征、风湿性疾病(如反应性关节炎或强直性脊柱炎),以及跟骨应力性骨折。这些检查确保治疗计划能针对性地解决问题。
有哪些缓解和治疗方法? 足底筋膜炎通常可以通过家庭治疗和非处方药物进行管理。医生会建议一些缓解症状并支撑双脚的方法,以减少将来再次患上足底筋膜炎的可能。
足底筋膜炎的常见治疗方法包括:
非处方 NSAIDs :如阿司匹林 、布洛芬 和萘普生 ,这些药物可以减轻疼痛和炎症。未经医生建议,不应连续用药超过 10 天。 休息 :避免至少 1 周的高强度足部活动。 冰敷 :每天 2 次,每次 10-15 分钟,有助于减轻炎症。 穿支撑性好的鞋子 :穿结实、有良好缓冲的鞋子,避免穿没有内置拱支撑的凉鞋、人字拖或平底鞋,不要赤脚行走。 矫形器或鞋垫 :可以在鞋内加入额外的拱支撑垫。医生可能建议您使用非处方的预制鞋垫或为您的脚部定制的矫形器。
$29.95 on Amazon 足底筋膜炎鞋垫 蓝色|中号(宽 6.5-10,中号 5-8)
固定脚部 :穿着步行靴,也称为「walking cast」或「pneumatic cam walker」,可以固定脚部,减轻足底筋膜的压力。医生会告知需要穿多长时间。
$32.26 on Amazon United Ortho Short Air Cam Walker 骨折靴 多种尺寸
按摩和拉伸 :医生或物理治疗师会教您一些针对脚部和小腿肌肉的拉伸和按摩技巧。 皮质类固醇 :这是一种抗炎药物。医生可能会向足底筋膜注射类似强的松(Prednisone)的皮质类固醇。 富含血小板的血浆(PRP)治疗 :通常通过注射 PRP 来促进伤口的愈合和修复。 体外脉冲激活技术(EPAT) :这是一种冲击波疗法,通过对足底筋膜施加集中的声波(声波),以增加血流促进愈合。 经皮针刺释放术 :在此过程中,医生会将针刺穿皮肤进入足底筋膜,促使该区域血液增加,从而刺激筋膜的自我修复能力。 在罕见的情况下,当传统治疗方法无效时,可能需要考虑足底筋膜炎的手术治疗。最常见的手术类型有:
腓肠肌松弛术(Gastrocnemius recession) :通过延长小腿肌肉(主要是腓肠肌),减少对足底筋膜的拉力和压力。 足底筋膜松解术(Plantar fascial release) :在足底筋膜上进行小切口,旨在减轻筋膜的过度张力。 选择手术的类型取决于患者的具体病情,医生或外科医生会评估患者的情况,决定最适合的手术方案。
如何预防? 预防足底筋膜炎的关键是减少双脚的过度使用。以下是一些具体的建议:
在运动前后进行充分的拉伸,帮助减轻脚部肌肉和筋膜的紧张。 经历剧烈活动或运动之后,确保双脚有足够的休息和恢复时间,避免连续承受压力。 选择穿着支撑性好的鞋子,这有助于减少脚部的压力和防止足底筋膜受损。 避免在硬质表面上赤脚行走,以免直接增加脚底的压力。 每 6-9 个月更换新的运动鞋,或者当鞋子行走或跑步的里程数达到 250-500 英里时更换,以确保鞋子具有足够的缓冲和支撑性。 如果存在增加患足底筋膜炎风险的健康问题,虽然可能无法完全预防,但通过上述措施可以降低风险。
本文将介绍哈佛医学院公布的五大走路的健康优势,并推荐适合女性和男性穿着的步行鞋。
常见疑问及解答 足底筋膜炎的康复时间因人而异,从几周到几个月不等。治疗开始后,症状通常会迅速改善,但要完全康复通常需要更长的时间。
如果治疗后症状有所改善但后来复发,可以再次尝试之前有效的治疗方法。
如果症状变化或加重,请及时咨询医生。
如果你的工作或日常活动加重了足底筋膜炎的症状,可能需要在初期阶段休息几天。
在康复的第一周,建议避免任何可能加重脚部压力的运动或活动。
在恢复剧烈体力活动前,请先咨询医生的意见。
请记住,休息和适当的治疗对于加速康复过程至关重要。如果工作或日常活动对康复有不利影响,适当的休息是必要的。
当出现以下情况时,你应该考虑就医:
如果你的脚跟或脚部疼痛在一周内没有缓解。 经过两周自我治疗后,症状没有任何改善。 向医生提问时,可以考虑以下问题:
是什么原因导致我的足底筋膜炎? 我需要进行哪些诊断检查? 在家中我可以尝试哪些治疗方法? 我需要暂停多长时间的运动或体育活动? 如果我的工作需要长时间站立,我应该如何调整以帮助治疗? 这些问题可以帮助你更好地了解病情,以及如何有效地配合治疗,加速康复过程。
足底筋膜炎和跟骨刺(heel spurs)是一样的吗?
足底筋膜炎和跟骨刺虽然都可能引起脚跟疼痛,但它们是两种不同的疾病:
足底筋膜炎是因为足底筋膜(一种位于脚跟到脚前部的厚实组织)发炎或受损引起的疼痛。 跟骨刺是脚跟骨上的骨质增生,这种增生可能是因为长期的压力或炎症,如足底筋膜炎所导致的。 尽管两者可以同时存在,但跟骨刺本身不一定引起疼痛。有些人可能有跟骨刺却不感到疼痛,而有些人则可能感觉疼痛,特别是当骨刺压迫到周围的软组织时。
因此,如果你感到脚跟疼痛,很重要的是通过专业医疗人员的诊断来确定疼痛的具体原因,以便进行适当的治疗。
视频|田径教练教你快速缓解脚跟痛 接下来我们将听到一位田径教练演示如何快速缓解脚跟痛,下面是中文听译。对跑步训练的科学方法感兴趣的朋友,可以搜索并关注 YouTube 上的 @DynamicRunningFitness 。
今天,我将分享一些有效缓解脚跟痛的方法。准备工具很简单,只需要一个球和一个泡沫滚轴。
首先,了解一下脚跟痛通常是由足底筋膜炎引起的,这种情况往往与小腿肌肉紧张有关。我们可以先从伸展小腿上部的动作开始。面对墙壁站立,一脚后蹬,确保脚跟着地,腿伸直。身体向前倾,感受小腿上部的拉伸,保持 30 秒。这个动作主要是针对比目鱼肌。
接着,我们来关注小腿的另一部分——比目鱼肌的下部。这个动作与前一个相似,不同之处在于要弯曲后腿的膝盖,同时脚跟要保持贴地。深度拉伸,持续 30 秒。
脚跟痛的人还可能因为胫骨前部紧张而加重痛感。可以通过跪坐,脚掌贴地,臀部坐回脚跟的方式来缓解,持续 30 秒。
接下来是足底筋膜的按摩。脱下鞋,脚趾向上拉,拉伸足底,持续 30 秒后放松。然后用手指按摩脚底,从脚跟到脚掌,用拇指施压。
现在,用按摩球或类似物品放在地上,用脚滚动,调整压力,特别注意足弓和脚边缘。
最后,用泡沫滚轴缓解小腿肌肉紧张。从小腿底部向膝盖方向滚动,遇到疼痛点时停下来加压。可以交叉双腿针对特定区域,也可以沿胫骨滚动以缓解胫前肌紧张。
试试这些方法,并在评论区分享你的体验。如果你对这类内容感兴趣,不妨订阅以获取更多健康提升的信息。感谢观看,期待下次再见!
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相关文章 Last update on 2025-04-09. Affiliate links and images from Amazon Product Advertising API. This website is an Amazon Associate. We earn from qualifying purchases.
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博主好 能出一期办公室应该穿什么衣服和鞋么 要商务休闲一点的
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