Đau bàn chân khi chạy bộ là tình trạng thường xuyên gặp phải sau khi chạy bộ sau một khoảng thời gian. Nhất là khi chạy bộ với cường độ cao. Việc đau nhức khiến bạn gặp rắc rối trong cuộc sống hằng ngày. Việc điều trị dứt điểm cơn đau là điều cần thiết. Do đó, cùng An Pháp theo dõi bài viết dưới dây để hiểu rõ nguyên nhân gốc rễ và giúp bạn phòng tránh cơn đau hiệu quả.
ランニング中の足の痛みは、一定期間ジョギングをした後によく見られる症状です。特に高強度で走っているとき。痛みは日常生活に支障をきたします。痛みの根本的な治療が不可欠です。したがって、根本的な原因を理解し、効果的に痛みを防ぐのに役立つ以下の記事に従ってください。
1. Nguyên nhân đau bàn chân khi chạy bộ
Đau bàn chân thường xuất hiện ở nhiều phần khác nhau. Dưới đây là một số nguyên nhân đau bàn chân thương xuyên gặp phải:
ランニング時の足の痛みの原因
足の痛みは多くの場合、さまざまな部位に発生します。足の痛みの一般的な原因は次のとおりです。
1.1. Bàn chân bẹt
Bàn chân bẹt là nguyên nhân gây ra đâu chân khi chạy bộBàn chân bẹt là một trong những nguyên nhân gây khó chịu ở bàn chân khi chạy bộ. Bởi vì lòng bàn chân phẳng lì và có xu hướng áp cạnh trong xuống đất khi đi đứng. gây ra một số tình trạng khó khăn. Những người mắc bệnh này nên điều trị sớm để tránh gây ra nhiều ảnh hưởng nghiêm trọng.
偏平足
偏平足は、ランニング時の足の不快感の原因の1つです。 足の裏は平らで、歩くときに内側の縁が地面に押し付けられやすいからです。 いくつかの苦境を引き起こします。 この状態の人は、深刻な結果を避けるために早期に治療を受ける必要があります。
1.2. Viêm gân
Viêm gân là một trong những nguyên nhân phổ biến gây đau bàn chân. Có nhiều loại viêm gân khác nhau, vì vậy chúng có những triệu chứng khác nhau. Một số loại viêm gân phổ biến như: viêm gân giữa sẽ đau ở giữa bàn chân; viêm gân Achiles sẽ gây đau ở vùng dọc theo gân Achiles và sau gót, …
腱鞘炎
腱鞘炎は、足の痛みの最も一般的な原因の1つです。 腱鞘炎にはさまざまな種類があり、症状も異なります。 一般的なタイプの腱炎には次のようなものがあります。 アキレス腱炎は、アキレス腱に沿ってかかとの後ろに痛みを引き起こします
1.3. Gãy xương cổ chân
Một số dấu hiệu khi đau do gãy xương cổ chân như: đau nhức và sưng tấy. Nếu những cơn đau này xuất hiện mà bạn không điều trị kịp thời sẽ gây ảnh hưởng nghiêm trọng. Khi chạy bộ quá nhanh, sẽ dễ dàng xảy ra chấn thương.
足首骨折
足首の骨折による痛みの兆候には、痛みと腫れがあります。 これらの痛みが現れ、時間内に治療しないと、深刻な結果をもたらします。 ジョギングが速すぎると怪我を引き起こしやすくなります。
1.4. U dây thần kinh
Các dây thần kinh ở gần cổ chân bị sưng tấy lên và gây cảm giác nóng ran; đau nhói; lan ra các ngón chân khi chạy bộ. Đây là một trong những dấu hiệu cho thấy bạn đang mắc chứng u dây thần kinh.
神経腫瘍
足首付近の神経が腫れ、灼熱感を引き起こします。 刺す; ジョギング中につま先まで広げます。 これは、神経腫に苦しんでいる兆候の 1 つです。
1.5. Viêm khớp – nguyên nhân gây đau bàn chân khi chạy bộ
Viêm khớp ở chânCó hai dạng viêm khớp: viêm khớp dạng thấp và viêm xương khớp do chấn thương. Tuy nhiên, viêm khớp dạng thấp thường gặp khi đau bàn chân. Chúng khiến bàn chân bị sưng đau và ảnh hưởng đến các hoạt động bình thường.
関節炎 – ランニング時の足の痛みの原因
関節炎には、関節リウマチと外傷性変形性関節症の 2 つの形態があります。 しかし、関節リウマチはしばしば足の痛みを伴います。 足に痛みや腫れを引き起こし、通常の活動を妨げます。
1.6. Viêm cân gan chân
Bạn thường hay có cảm giác đau nhói ở gót chân, lòng bàn chân sau một thời gian ngồi lâu hay buổi sáng mới thức dậy; công việc cần đi đứng nhiều; mang giày cao gót thường xuyên đây là một trong những triệu chứng của viêm cân gan chân. Và cơn đau sẽ càng đau nhiều hơn khi tham gia các hoạt động thể chất.
足底筋膜炎
長時間座ったり、朝起きたりした後、かかとや足の裏に鋭い痛みを感じることがよくあります。仕事にはたくさん歩く必要があります。ハイヒールを履くことは足底筋膜炎の症状の1つです。また、身体活動に参加すると痛みが悪化します。
1.7. Đau xương đốt bàn ngón chân
Đau bàn chân khi chạy bộVùng ngón chân xuất hiện các cơn đau. Đó có thể là dấu hiệu đau xương đốt ngón chân. Nguyên nhân gây ra những cơn đau này có thể là do chấn thương, dị tật, hoặc do mang giày không phù hợp.
Ngoài ra, đau bàn chân khi chạy bộ còn do:
- Mang giày không phù hợp với bàn chân
- Không khởi động trước khi chạy bộ
- Chạy bộ sai cách
- Chạy với cường độ cao liên tục khiến cơ bắp không chịu đựng được.
中足骨の痛み
つま先部分の痛み。それは中足骨の損傷のサインかもしれません。この痛みは、けが、変形、または足に合わない靴を履いていることが原因である可能性があります。
さらに、ランニング時の足の痛みは、次の原因によっても引き起こされます。
- 足に合わない靴を履いている
- ジョギングの前にウォームアップしない
- 間違ったテ走り方を実行する
- 一定の高強度で走ると、筋肉が耐えられなくなります。
2. Đau lòng, gan bàn chân khi chạy bộ có nguy hiểm không?
Nhiều người chủ quan về những cơn đau ở lòng bàn chân. Tuy nhiên, chớ nên xem thường những dấu hiệu trên. Bởi vì ngoài việc chạy bộ quá sức hay mang giày không phù hợp thì nó cũng là dấu hiệu của một số bệnh lý. . Do đó, nếu tình trạng đau lòng bàn chân thường xuyên xuất hiện khi chạy bộ, và không có dấu hiệu không thuyên giảm; bạn nên đến các phòng khám chuyên khoa để điều trị kịp thời và dứt điểm Một số biến chứng bệnh nguy hiểm có thể xảy ra: viêm tắc động mạch, u cuộn mạch, viêm thần kinh ngoại biên, đau thần kinh tọa do thoát vị đĩa đệm, viêm khớp, nứt xương,…)
、ジョギング時の足の裏は危険？
多くの人が足の裏の痛みについて主観的あまり気にしないです。ただし、これらの兆候を無視してはなりません。激しく走りすぎたり、不適切な靴を履いたりすることに加えて、それは多くの病状の兆候でもあるからです. .したがって、ランニング中に足の裏の痛みが頻繁に発生し、改善の兆候がない場合は、適時かつ確実な治療のためには、専門の診療所に行く必要があります。動脈炎閉塞、血管腫瘍、末梢神経炎、椎間板ヘルニアによる坐骨神経痛、関節炎、骨折など、いくつかの危険な疾患の合併症が発生する可能性があります。
3. Cách điều trị đau bàn chân khi chạy bộ
3.1. Áp dụng các cách giảm đau tại nhà
Khi bị đau lòng bàn chân, bạn nên có chế độ nghỉ ngơi tại nhà.
Một số phương pháp có thể tự áp dụng tại nhà: giữ chân cao hơn tim để tăng lưu lượng máu, chườm đá giúp làm dịu cơn đau. Hoặc ngâm chân bằng nước ấm (thêm chút muối) trong vòng 10 phút để vùng chân được thư giãn.
ランニング時の足の痛みの治し方
痛みを和らげるための家庭薬を適用する
足が痛いときは、自宅で安静にする必要があります。痛みが治まるまで、痛みの出る動作を控えてください
自宅で試すことができるいくつかの方法があります。血流を増やすために足を骨盤心臓より高く保ち、氷を当てて痛みを和らげます。または、足をぬるま湯 (少量の塩を加えたもの) に 10 分間浸して、足の部分をリラックスさせます。
3.6. Vật lý trị liệu
Vật lý trị liệu – hỗ trợ chứng đau bàn chân khi chạy bộVật lý trị liệu có thể cải thiện mức độ linh hoạt của bàn chân bằng những bài tập vật lý trị liệu có thể cải thiện mức độ linh hoạt của bàn chân (Theo Viện Hàn Lâm Chỉnh Hình Hoa Kỳ (AAOS)). Đối với các bệnh lý viêm cân gan chân, bàn chân bẹt,…phương pháp vật lý trị liệu được áp dụng phổ biến.
Hiện nay Tại Phòng khám phục hồi chức năng An Pháp- Chuyên khoa phục hồi chức năng công nghệ và tiêu chuẩn Nhật Bản, các bệnh nhân sẽ được hướng dẫn tập các bài tập để ngăn ngừa các cơn đau. Đồng thời với sự hỗ trợ các thiết bị hiện đại, điều trị bởi nhiều phương pháp khác nhau: điều trị bằng laser, điều trị bằng các dòng điện xung, điều trị bằng máy kéo giãn cột sống thắt lưng, cột sống cổ kỹ thuật số, điều trị bằng máy thủy trị liệu khô. Tùy bệnh nhân sẽ có những bài tập riêng biệt được thiết kế khác nhau. Người bệnh sẽ có thể phục hồi chức năng vận động chỉ sau một thời gian ngắn điều trị.
理学療法
理学療法は、足の柔軟性を向上させることができる理学療法のエクササイズで足の柔軟性を向上させることができます (米国整形外科学会 (AAOS) によると)。足底筋膜炎、偏平足などの疾患には、理学療法が一般的に適用されます。
現在、アン ファップ リハビリテーション クリニック – 日本の技術と基準を備えたリハビリテーション専門医では、患者は痛みを防ぐためのエクササイズを実践するように指示されています。最新の機器のサポートと同時に、レーザー治療、パルス電流による治療、腰椎ストレッチングマシンによる治療、技術的な頸椎番号、ドライハイドロセラピーマシンによる治療など、さまざまな方法による治療が行われます。患者に応じて、異なる方法で設計された個別の演習があります。患者は、短時間の治療で運動機能を回復することができます。
4. Làm sao để tránh đau bàn chân khi chạy bộ?
Chạy bộ là bộ môn thể thao đơn giản nhưng mang lại nhiều lợi ích cho sức khỏe. Để phòng tránh đau chân khi chạy bộ, bạn cần lưu ý:
- Chọn địa hình chạy thuận lợi, bằng phẳng
- Tăng dần quãng đường chạy bộ theo thời gian để cơ thể thích ứng
- Thiết kế chế độ nghỉ ngơi phục hồi và thư giãn để cơ, xương khớp nghỉ ngơi
- Chọn giày chạy bộ phù hợp, thoải mái bàn chân
- Để ý và điều chỉnh tư thế khi chạy bộ
- Kéo căng cơ bắp để lưu thông khí huyết và giảm căng thẳng cho cơ khi luyện tập.
Tóm lại, bênh đau bàn chân bạn tuyệt đối không nên chủ quan. Bởi vì đó có thể là những dấu hiệu dẫn đến một số biến chứng nguy hiểm cho sức khỏe. Nếu bạn đang gặp một số dấu hiệu đau lòng bàn chân, hãy đi khám và điều trị dứt điểm.
>Đặt lịch khám tại phòng khám Phòng khám phục hồi chức năng An Pháp.
ランニング中の足の痛みを避ける方法は？
ランニングは、多くの健康上のメリットがあるシンプルなスポーツです。ランニング中の足の痛みを防ぐには、次のことに注意する必要があります。
有利で平らな走行地形を選択してください
体が適応するために、時間の経過とともに徐々に走行距離を増やします
筋肉や関節を休ませる回復モード
適切なランニング シューズ、快適な足を選択します。
ジョギング中は注意して姿勢を正す
筋肉をストレッチして血液を循環させ、運動中の筋肉の緊張を和らげます。
要するに、足の痛みは絶対に主気をつけてください。それらは、危険な健康上の合併症につながる兆候である可能性があるためです.足の痛みの兆候が見られる場合は、医師の診察を受けて治療を受けてください。
>>An Phap Rehabilitation Clinicクリニックで予約をしてください。
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