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學善物理治療 Kindness Physical Therapy, City of Industry, CA (2025)

12/16/2022

【Sarcopenia】
【肌少症】
(中文內容於英文文章下方)
--
Sarcopenia is a syndrome that describe the loss of muscle mass, function, and strength. One study suggested, among people above 80 years old, 43% to 60% of male and 53% to 57% of female showed signs of sarcopenia. This would not only happen in underweight people, but also in normal weight and overweight people. The sarcopenia would cause the disability in our daily lives. Furthermore, it increases the chance of fracture in elderly people after a fall. This would make them bed ridden for long duration and increase the mortality rate. The common causes for sarcopenia include aging, decrease activities, and malnourished. When we notice the following signs, we should suspect the sarcopenia.
1. Decrease strength of grip
2. Increase event of fall
3. Decrease walking speed
4. Decrease mobility
To prevent sarcopenia, the only method is to exercise combined with good nutrition. The ideal frequency for exercise is3-5 times per week and 20-30 minutes per time. The exercises we recommended for elderly people,
• Increase cardiopulmonary capacity and endurance: biking, fast walking, swimming
• Increase flexibility and balance: balance training and stability training
• Weight training: dumbbell, weight machine.
The elderly people need very good nutrition with sufficient calories, increased protein and balanced diet. The most important factor is protein. Especially the good protein such as milk, eggs, lean meat, and soy bean that contain the essential amino acid for growth.
--
【肌少症】
肌少症是一種以肌肉質量、力量和功能下降的綜合症狀。在美國的一項研究中發現，80歲以上的族群中，43%至60%的男性和 53%至57%的女性患有肌少症。且肌肉量的減少與肌肉力量的下降，不只會發生在體重過輕的人中，正常及肥胖的人都有可能發生。肌少症不僅會造成一般生活功能障礙，也會造成長者容易跌到進而造成髖關節骨折或者脊椎壓迫性骨折，導致長期臥床而增加死亡率。而造成肌少症的常見原因包含衰老、活動減少以及營養缺乏。
--
當發現長者有下列現象時，極可能存在有肌少症的問題：
1. 握力下降
2. 走路容易跌倒
3. 步行速度減緩
4. 行動力下降
--
要預防肌少症，唯一建議就是運動，搭配充足營養，理想運動次數是每週3至5天，每次20~30分鐘，最適合老年人的運動種類：
● 強化心肺功能以及肌耐受力：如腳踏車、快走、游泳等。
● 增進身體彈性以及平衡感：如平衡及穩定性運動。
● 重量訓練：如啞鈴、重訓機等。
--
而營養方面老人家應吃進足夠熱量，並且要均衡，增加蛋白質的比例，最重要的營養素就是蛋白質，特別是好的蛋白質，如牛奶、雞蛋、瘦肉、黃豆類都含有增長肌肉的必須胺基酸。
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

12/11/2022

【Frozen shoulder】
【五十肩】
(中文內容於英文文章下方)
--
The official name of the frozen shoulder is adhesive capsulitis. As we age, the synovial fluid in the shoulder joint decreases. The decrease in synovial fluid would cause the shoulder to inflame and slowly tighten up. The surrounding connective tissue would also stiffen as well and make the movement difficult. The main reason for frozen shoulder is adhesion in capsule.
--
Most of the patient will develop the adhesion after the fixation of shoulder due to upper extremity injury. Therefore, the pattern of frozen shoulder is usually progressive rather than sudden onset. The focus of therapy for frozen shoulder is to mobilize the joint and the soft tissue around the joint in order to increase the range of motion.
--
The common home exercises include pendulum exercises, wall climbing exercise, external rotation exercise, stretching internal rotators. We should watch for the compensation movement when performing these exercises as it could cause the injury of other body part. We could also ice the joint after the exercise to decrease the inflammation.
--
【五十肩】
五十肩的正式名稱為「沾黏性肩關節囊炎（Adhesive capsulitis）」，又被稱為「冰凍肩（Frozen shoulder）」。隨著年齡增長，關節囊製造滑液的速度會變慢，肩關節滑液減少會使關節囊發炎、逐漸沾黏，周圍的結締組織也會變得僵硬，導致肩膀活動困難。
--
因為五十肩主要問題為關節沾粘，因此患者大多會因為肩膀或者其他上肢部位受傷後，固定肩膀不動一段時間後才會造成關節沾粘。故其症狀大多為漸進式發生，而非突然發生。
--
而五十肩的治療方式主要可透過物理治療的關節鬆動以及周邊組織的放鬆來改善肩關節的活動度，再搭配運動來增加活動角度。在家裡比較常見的運動有：鐘擺運動、爬牆運動、外旋運動以及內旋伸展運動。
--
在運動的同時需要注意的是避免過度的代償姿勢，因為過度的代償動作，反而容易造成其他部位的受傷。而運動完適當的冰敷可以避免關節過度發炎而造成近一步的傷害
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

12/01/2022

【Why has the ankle sprain never healed?】
【腳踝扭傷怎麼都不會好】
(中文內容於英文文章下方)
--
For those who exercise or paly a lot of sports, you must experience the ankle sprain before. The most common place we injured in ankle sprain is anterior tibiofibular ligament (ATFL). The main function of ATLF is to restrict ankle inversion and plantar flexion. Therefore, after one severe or several ankle sprain, the stability of the ankle joint might be compromised. That’s why even after icing, taking meds to inhibit the inflammation reaction, the ankle still hurts when walking or after sports. This is what we call chronic ankle sprain/ instability. When there is chronic ankle sprain/ instability, strengthening the surrounding muscles and proprioception to increase the joint stability is the effective solution for this problem.
--
【腳踝扭傷怎麼都不會好】
常在運動的人應該都有扭傷腳踝的經驗，而扭傷腳踝最常見的就是前距腓韌帶受傷。前距腓韌帶主要功用在抵抗腳踝做過度的內翻以及蹠屈動作，因此前距腓韌帶在嚴重或者重複多次受傷後，便會產生腳踝不穩定的現象。這時即使冰敷、藥物控制發炎反應後，疼痛仍然會在過度行走或者運動後而產生，這時稱之為踝關節習慣性扭傷。當腳踝已經產生不穩定的現象時，適當的訓練踝關節本體感覺以及周邊肌肉力量，讓踝關節穩定度增加才是解決習慣性扭傷的根本之道。
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

11/21/2022

【Is it always ligament that we twist in an ankle sprain?】
【扭傷腳都是韌帶受傷嗎？】
(中文內容於英文文章下方)
--
Twisted ankle is a very common injury in sports. Most of the time, it is anterior tibiofibular ligament that we sprain. Is this I the case, then the common symptoms would be swelling, laxity, and pain on stress test. However, there are some cases that some of us still feel painful after one month treatment or resting along with swelling in the lateral side of the ankle. In thus case, it might not be the anterior tibiofibular ligament that we injured. Instead, it could be the subluxation of joint that caused by the pull from ligament sprain. This might lead to swelling and painful ankle.
--
The subluxation of joint might not be fixed by resting, medicine, or ankle stability exercise. We need the joint mobilization technique to restore its position and decrease the pain.
--
【扭傷腳都是韌帶受傷嗎？】
腳踝扭傷是常見的運動傷害，在大部分的狀況下，受傷的部位主要是前距腓帶韌帶，若為前距腓帶韌帶受傷，主要症狀會有明顯腫脹以及拉力測試會有疼痛或鬆弛現象。但有少部分腳踝扭傷患者，經過休息或治療超過一個月後仍然有疼痛問題，且腳踝外側外觀仍有些微腫脹的現象，這可能不是前距腓韌帶受傷的問題，而是外踝在扭到過程中前距腓韌帶將外踝向前拉動產生關節錯位，而導致疼痛，且讓腳踝外側看起來略有腫脹現象。
--
而這樣的關節錯位問題，不會因為休息、藥物治療或者腳踝穩定訓練而有所改善，他所需要的是透過一些關節鬆動手法，來讓錯位的部位回到正常位置，便能有效改善症狀。
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

10/04/2022

The victim of Covid-19, swelling in lower extremities
【Covid-19的身體受害者 3--下肢水腫】
(中文內容於英文文章下方)
--
Due to the gravity, most of our blood flows down to the lower body easily. We can increase the circulation by walking and muscles contraction in our lower body to pump the blood back to our heart. By this way, we can decrease the swelling in our lower body. However, because of the long duration of working from home, many of us develop lower extremities edema (swelling) and weakness in our legs.
--
How do we decrease the swelling in our lower half? Similar to what we mentioned in cervical spine, changing the posture properly and taking a short walk periodically could effectively prevent the swelling. Plus, the following exercises could also help prevent lower extremities edema as well.
--
If the above two exercises don’t decrease the swelling for you, please visit our office for circulation pump.
--
因為重力的關係，大多數我們的血液是會往下肢流動，但透過我們不斷走動，利用下肢肌肉不斷的收縮，下肢血流會因此往上回流，避免下肢水腫。但因為長時間居家辦公，外出運動的機會也變少了許多，因此許多人會有下肢水腫以及肌肉無力的現象。
--
那要怎麼做可以改善下肢水腫的問題呢？相同的，適當的變換姿勢，尤其起身走動一下，讓下肢肌肉不斷收縮，便能有效的將下肢血流帶回身體，另外也可以做下列運動來避免下肢水腫及肌力衰退喔！
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

09/28/2022

The victim of Covid-19, lumbar spine
【Covid-19身體的受害者2 – 腰椎】
(中文內容於英文文章下方)
--
Prolonged wrong posture not only causes the pain in our neck but in our lower back. The pressure in disc in sitting posture is way higher than that in standing or walking. If the curvature in our lumbar spine decreases, the pressure increases. Therefore, using the laptop in wrong posture might cause disc herniation or degenerative disease.
--
What do I do to relieve the pressure in my disc? Besides maintaining proper posture, changing the posture from sitting to standing or walking every 50 mins could effectively relieve the pressure in our disc. Also, there are two great exercises that can prevent the pain in our lower back.
--
長期以錯誤姿勢辦公，除了頸椎容易受傷以外，腰椎也是一大問題。我們腰椎椎間盤在坐姿時所受的壓力大於站立或者走路時，若這個時候腰椎曲度下降，壓力會增加更多。因此在錯誤的姿勢下使用電腦，也會容易造成腰椎椎間盤突出或者退化等相關問題
--
要怎麼做可以讓我高壓的椎間盤獲得適當的舒緩呢？除了正確坐姿以外，只要能每50分鐘起來伸展變換姿勢，或者走動一下，都可以讓椎間盤獲得適當的舒緩喔，另外也可以做下列兩個運動來壁面腰椎的疼痛發生！
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

09/21/2022

【 The victim of Covid-19, Cervical spine 】
【Covid-19身體的受害者1 – 頸椎】
(中文內容於英文文章下方)
--
Even if we work in the office, using electronic devices has already caused us many problems in shoulder and neck. However, working from home could worsen this problem because of the inappropriate environment (sitting in the couch or using the laptop in the bed) and increased use time. The wrong posture might cause the pressure to increase in our spinal disc. Also, because of the rounded shoulder, the tension in neck and shoulder could increase.
--
How do we fix this problem? When we are sitting in the chair using the computer, we need to make sure the height of the chair and desk match. Our back needs to be fully supported by the back rest. No forwardly shift of head. Both shoulders need to be in line with perpendicular line from our ears. Also, control the use time less than 40-50 minutes and make sure you stretch out or stand up from sitting. Below, we will introduce you two easy stretch exercise for you to do at home.
--
即使在辦公室工作，過度的使用3C產品本來就容易造成肩頸的疼痛症狀，但居家辦公卻可能因為工作環境不恰當（在沙發上或床上使用電腦）、使用時間增加而讓頸椎的問題更容易發生。這樣的錯誤姿勢會造成頸椎椎間盤壓力過大，同時因為兩側肩膀過度向前，也會造成肩頸的肌肉容易緊繃，而導致肩頸疼痛的問題發生。
--
要如何改善這樣的問題呢？當我們在使用電腦的時候還是需要在正確高度的辦公桌或書桌使用，背靠滿椅背，頭部不能過度往前，雙肩要垂直於耳垂下方。而且使用電腦的時間不宜過久，每40到50分鐘都應該要起來做一下適當的伸展再繼續工作，下面跟大家介紹兩個簡易的伸展，可以有效的避免及改善肩頸痠痛的問題！

====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

08/26/2022

【 The troublesome wrist pain 】
【煩人的手腕疼痛】
(中文內容於英文文章下方)
--
The wrist pain happens usually in the most unexpected moment. It could be holding a plate, reaching toward backseat to grab something. There are several mechanisms of injury. The most common one is tear in the triangular fibrocartilage complex (TFCC). According to the study, there is more than 50% chance for elderly older than 60-year-old to have TFCC lesion.
--
How does this affect us and create pain in our wrists? The main reason is that TFCC provides the stability in our wrist joint and absorbs the shock for the wrist. Thus, when the TFCC is under pressure and twist at the same time, for example, fall onto wrist, it might tear or damage the structure.
--
Because the role of TFFC is absorbing shock and providing stability, we have to add the strength and stability training in rehab. By increasing the stability in the wrist, the force taken by TFCC will decrease.

【煩人的手腕疼痛】
--
手腕疼痛常常發生在不經意的瞬間，因此十分的惱人。可能端個盤子、伸手往車子後座拿個東西就會產生疼痛，而造成疼痛的原因有幾種可能，最常見的就是三角纖維軟骨複合帶(TFCC)的損傷，根據研究，六十歲以上的長者有一半以上的機會會發生三角纖維軟骨複合帶的退化病變，比例非常的高。
--
為什麼TFCC會引起那麼惱人的疼痛呢？主要是因為他負責了重要的穩定手腕關節以及吸收手腕所受到的衝擊力量，因此當我們過度旋轉手腕的同時又施加壓力，如跌倒手撐地板等動作都容易造成TFCC的受損。
--
既然他的主要功用是在穩定以及吸收力量，在處理TFCC的問題不是只有被動治療而已，應該同時加上足夠的力量訓練，才有辦法增加手腕的穩定度，進而減少TFCC的受力！

【고질적인 손목 통증】
--
손목 통증은 일반적으로 가장 예상치 못한 순간에 발생합니다. 접시를 들고 뒷좌석으로 손을 뻗어 무언가를 잡을 수 있습니다. 부상에는 몇 가지 메커니즘이 있습니다. 가장 흔한 것은 삼각섬유연골복합체(TFCC)의 파열입니다. 연구에 따르면 60세 이상 노인에서 TFCC 병변이 발생할 확률은 50% 이상입니다.
--
TFCC는 왜 그런 성가신 통증을 유발합니까? 주로 손목 관절의 중요한 안정화와 손목에 가해지는 충격력의 흡수를 담당하기 때문에 손목을 과도하게 회전시켜 바닥에 넘어지는 등의 압력을 가하면 쉽게 TFCC 구조에 찢어지거나 손상을 입힐 수 있습니다.
--
그의 주요 기능은 힘을 안정시키고 흡수하는 것이므로 TFCC를 다루는 문제는 수동 치료뿐만 아니라 손목의 안정성을 높이고 TFCC의 힘을 줄이기 위해 충분한 근력훈련을 추가해야합니다!
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

08/19/2022

【What can I do for tingling in my hands?】
【手麻了怎麼辦？】
(中文內容於英文文章下方)
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What causes the tingling in my hands? It could be carpal tunnel syndrome, compression of cervical nerve, or peripheral nerve lesion. How do we differentiate these?
--
Carpal tunnel syndrome: the tingling will appear at thumb to middle finger and half ring finger. During the initial phase, the tingling will be mainly in fingers and doesn’t go up over the wrist. If the tingling persists, the nerve damage might travel up to forearm. If there is tingling when tapping on the ventral side of our wrist, this could be carpal tunnel syndrome. Plus, the symptoms will not alter with the movement in cervical spine.
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Cervical nerve compression: the tingling from cervical nerve compression might varies by the site of compression.
1.Thumb and index finger
2.Middle finger to wrist.
3.Ring finger to little finger

Usually, this tingling comes along with the pain in neck and shoulder and the symptoms will change as the movement in neck and shoulder.
--
Peripheral nerve damage: this type of tingling is abnormal sensation. We would feel like wearing a glove when touching things. There might be tingling in five fingers without any patterns. Also, it usually comes together with both hands. The tingling and symptoms might not change with any body movement.
--
No matter what condition it is, it usually comes from musculoskeletal system. We can help you with this musculoskeletal problem. However, if the problem is diabetes or other systematic causes, we need to refer to other specialties.
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【手麻了怎麼辦？】
手指麻了，到底是什麼問題引起的呢？有可能是腕隧道症候群、頸椎神經壓迫或者神經末梢病變，但我們應該怎麼區分呢？在這裡我們教大家簡單的自我區分方式。
--
腕隧道症候群：麻木會集中在大拇指到中指，以及無名指的一半，初期症狀會集中在手指不超過手腕，若時間久了可能造成神經受損而延伸到前臂。可以用手指輕敲手腕腹側面，若會引起麻木症狀即有可能是腕隧道症候群，且症狀不會因為頸部或頭部的動作而有所改變。
--
頸椎神經壓迫：
麻木有可能因為頸椎神經壓迫的位置不同而發生在
1. 拇指及食指。
2.中指到手腕或者。
3.無名指到小指等區域。

一般會同時伴有肩膀或頸部的疼痛存在，且症狀會因為頸部或頭部的動作而加重或延緩。
--
神經末梢病變：麻木的感覺偏向感覺異常，像隔著手套的觸感。五隻手指都會有麻木感，沒有區域的分別，且通常會兩手同時發作。麻木也不會因為身體的任何動作而有改變
--
不論是腕隧道症候群或者頸椎壓迫多為肌肉骨骼問題，可以透過物理治療來改善，若為神經末梢病變則大多為糖尿病或其他系統性疾病問題，需透過其他專科來改善症狀。
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

08/12/2022

【What is carpal tunnel syndrome】
【什麼是腕隧道症候群】
(中文內容於英文文章下方)
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Carpal tunnel consists of many carpal bones (wrist bones). There are 9 tendons and one median nerve that pass through this tunnel. When we bend our wrists, the pressure would increase in carpal tunnel. The first impact for this increase pressure is on the median nerve. When the median nerve is compressed, the decreased blood circulation would cause neurologic pain. It would also cause tingling or numbness in the thumb, index finger, middle finger and half ring finger. If not addressed properly, it might cause the damage in nerve and create pain in forearm.
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How do we treat carpal tunnel syndrome? Frist, we will create more space in carpal tunnel by manual therapy. Second, the nerve mobilization would increase the blood flow for median nerve. Last, therapeutic exercise for wrist and forearm to prevent the increase pressure in carpal tunnel during the wrist bending. This would cure the carpal tunnel syndrome completely.
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【什麼是腕隧道症候群】
腕隧道由腕骨所組成，其中通過了九條肌腱以及正中神經。當我們手腕做了過度的彎曲動作後，便有可能造成腕隧道的狹窄而引起腕隧道症候群。這個過度狹窄的空間中首先受到影響的就是正中神經，當正中神經受到壓迫，血流不足便會造成神經的疼痛，進而引起其感覺控制的位置拇指、食指、中指以及無名指一半的麻木以及刺痛感。若未經適當處理，有可能造成神經的過度受損，而引起前臂的疼痛。
--
要怎麼處理腕隧道症候群呢？首先需要透過一些徒手治療的方式來增加腕隧道的空間，加上神經鬆動的手法讓正中神經血流恢復。最後利用手腕以及前臂的適當運動訓練，讓我們在執行過度彎曲的動作同時，也不會造成腕隧道的壓力增加，才有辦法一勞永逸地改善腕隧道症候群的症狀。
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

08/04/2022

【Why your legs still have tingling after the disc herniation surgery?
Nerve mobilization】
【腰椎椎間盤突出術後為什麼腳還麻呢—神經鬆動術】
(中文內容於英文文章下方)
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A 60 y/o lady had chronic disc herniation which caused the radiation and shooting pain down to her lower limbs. The compression of the nerve has warranted the surgery. After the surgery was done successfully, the symptoms in her lower limbs had not resolved. When returning to visit the surgeon, the doctor told her the surgery was very successful and to go home a rest. However, the radiation pain continued and affected her sleeping. Therefore she came to us for help.
After the careful evaluation from our staff, the oxygen level in nerve had been decreased due to prolonged compression on the nerve. Although the compression was resoled, the tension in the nerve had not gone back to normal. Thus it caused the radiation pain for this lady. Afte the nerve mobilization, this lady reported the symptoms were relieved very much and also increased her quality of life.
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The nerve mobilization does not deal with the compression, however, it can effectively relieve the abnormal sensation from nerve compression. It also increase the quality of life for our clients which is the main focus of physical therapy.
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【腰椎椎間盤突出術後為什麼腳還麻呢—神經鬆動術】
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一位六十歲左右的阿姨，由於長年的腰部椎間盤突出，導致腰部疼痛伴隨放射到下肢的症狀，壓迫的情況達到了手術的指證，醫師建議進行手術治療，阿姨接受了，手術順利的完成，但是阿姨的下肢症狀沒有得到立即的改善，回診時醫師說手術是成功的，建議回家多多的休息，由於放射的症狀持續，嚴重影響阿姨的睡眠與生活品質，因此來到我們這裡尋求協助；
--
經過物理治療師專業的評估，由於長時間的神經壓迫缺氧，神經產生了變性，雖然壓迫的因素解除了，但是神經本身的張力無法立即的恢復正常，所以持續引起個案放射性症狀，經過神經鬆動的治療，個案明顯的感覺症狀緩解，提高了生活的品質；
--
神經鬆動術雖然不是解決根本性的問題(椎間盤突出)，但是能夠很好的緩解被壓迫的神經感覺異常，進而提高個案的生活品質，這不就是我們物理治療的目的嗎。
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

07/27/2022

【The Second Most Common Symptoms – Lower back pain】
【僅次於感冒的第二大症狀—腰痛】
(中文內容於英文文章下方)
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The lower back pain has 80% prevalence rate. Most of us have been through lower back pain once in our lives. Because our lumbar spine consists of 5 vertebral body and are only supported by muscles around them, it is a vey instable structure in our body compared to thoracic spine. When in prolonged sitting or bending position, our lower back will take excessive pressure that might lead to acute or chronic lower back pain. Improving the stability in lumbar spine will prevent the lower back pain from happening. How to improve our lumbar spine stability? We believe that everybody heard about the “core training.” We used to heard our clients saying they can perform a hundred reps sit-ups, but their lower back still hurts. Here, we are going to introduce our “core”
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Our lumbar spine are like a box, which consist of interalabdominal oblique, transverse abdominis, and multifidus muscles. The lid of this box is our diaphragm and the bottom of the box is our pelvis floor muscles. The pelvic floor muscles are highly related to the position of our pelvis. The purpose of core training is to maintain the box in varies posture. Therefore we can ensure the lumbar spine stability in every movement then to prevent the intrabdomenpressue change. If you have these questions, please consult us for more details.
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【僅次於感冒的第二大症狀—腰痛】
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腰痛的發病率高達80%，大部分的人都曾遇到過，由於腰部是由五節椎體組成，周圍僅有肌肉提供動態穩定，不像胸椎有肋骨的連結支撐，所以相對於胸椎容易產生不穩定的情況，當長時間的久坐或是彎腰穿鞋子，腰部容易產生壓力的變化，引起急慢性腰部疼痛；人們常說「預防勝於治療」，因此增加腰椎的穩定性可以有效避免腰痛的產生；那要如何增加腰椎的穩定性呢？相信大家都聽過「核心訓練」，但是臨床上常遇到個案反饋仰臥起坐可以做幾百下，腹部都六塊肌了，為什麼還是會腰痛呢？在這裡讓大家認識一下什麼是「核心」。
--
腰部的核心，就像一個「箱子」，由腹內斜肌、腹橫肌、多裂肌組成「箱子」的四周邊，「箱子」的蓋子則是我們的呼吸肌，「箱子」的底部則是我們的骨盆底肌，骨盆底肌功能的表現又跟我們骨盆的位置息息相關，我們核心訓練的目的就是如何在各種姿勢下維持這個「箱子」的穩定，如此可以滿足在各式動作下腰椎的穩定，來避免腰部產生過度壓力變化，導致腰痛的產生。
若是您有這方面的困擾，歡迎來我們這裡諮詢專業的物理治療師。
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

07/06/2022

【Does running make my lower legs hypertrophy?】
【跑步會讓小腿變粗嗎？】
(中文內容於英文文章下方)
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Overuse of the calf muscles would make lower legs seem thicker and fit. The causes of overuse are two. One is flat foot. Because the calcaneus’s (heel bone) eversion, the calf muscles need extra force to propel our body weight. Therefore, the calf muscles would seem thicker. The second one is anterior tilted pelvis. The anteriorly tilted pelvis would cause bilateral lower limbs to rotate internally. The calf muscles would then turn outward which makes it seem thick as well. We can improve these two problems by correcting lower extremity biomechanism, shoe inserts, or functional training.
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【跑步會讓小腿變粗嗎？】
小腿肌肉過度的使用會變得比較肥厚，看起來會緊實一點，過度使用的原因有兩個，第一個是扁平足的原因喔，由於跟骨外翻角度大，小腿三頭肌需要花更多的力氣才足夠推進身體行走，因此小腿肌肉會比較發達；第二個是骨盆的前傾，會使雙側下肢內旋，小腿肚往外一撐，視覺上會變粗喔。因此透過整體下肢生物力學評估，藉由功能性鞋墊的調整與運動訓練，可以改善這兩類的現象喔!!
--
【달리기를 하면 종아리가 두꺼워진다?】
--
종아리 근육을 과도하게 사용하면 두꺼워지고 탱탱해 보입니다. 과사용의 원인은 두 가지가 있습니다. 첫 번째는 평발의 원인입니다. 하나는 평발입니다. 종골(발꿈치뼈)의 외번 때문에 종아리 근육은 체중을 추진하기 위해 추가적인 힘이 필요합니다. 따라서 종아리 근육이 더 두꺼워 보일 것입니다. 두 번째는 앞쪽으로 기울어진 골반입니다. 골반이 앞쪽으로 기울어지면 양측 하지가 안쪽으로 회전하게 됩니다. 그러면 종아리 근육이 바깥쪽으로 회전하여 두꺼워 보입니다. 우리는 하지 생체 역학, 신발 삽입 또는 기능 훈련을 교정하여 이 두 가지 문제를 개선할 수 있습니다.
PIC: 종아리 근육 스트레칭, 골반 조절 훈련

====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

07/01/2022

【Why do we feel one side heavier than the other when walking or running?】
【走路、跑步時，怎麼感覺左右腳一邊重一邊輕呢？】
(中文內容於英文文章下方)
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You might have leg discrepancy! Difference in leg length could lead to pelvis tilt which will shift our body to the other side and change our appearance. If it’s severe, then it could result in pain. For those who love sports, it could affect our performance, and increase the risk for injury.
Let’s dive into the leg length discrepancy. There are two types of leg length discrepancy. One is structural. The structural leg length difference comes from the difference in leg length by itself. Usually, we measure the leg length from anterior superior iliac spine to medial malleolus. If the difference is more than one centimeter, the it’s called structural leg length discrepancy. The other type is functional leg length discrepancy. The functional leg length difference comes from our habit. Common causes are pelvis instability, abnormal foot alignment (flat foot, or high arch)
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Structural leg length discrepancy can be corrected by shoe insert, or by surgery. Functional leg length discrepancy is reversible. We can help you correct that through manual therapy to your pelvis. At the same time, we can perform exercise training which includes core control, changing movement pattern to increase the pelvis stability. Together with shoe insert, we can change the pressure in our foot. By the methods mentioned above, we can help you regain better body posture and decrease the risk for sports injury.
--
【走路、跑步時，怎麼感覺左右腳一邊重一邊輕呢？】
您可能有”長短腳”的情形喔!!長短腳會導致骨盆的歪斜，使身體產生單側偏移的代償動作，容易使姿勢不對稱，輕則影響美觀，重則伴隨疼痛；對於運動愛好者，影響運動表現的提升，同時增加運動損傷的風險。
讓我們來了解，甚麼是長短腳？長短腳分兩種，一種是結構性的長短腳，結構性的長短腳為天生雙側的下肢長度不等長，一般量測的位置為同側髂前上棘至同側內踝的長度，雙側相差一公分以上我們定義為結構性的長短腳。另一種為功能性的長短腳，功能性的長短腳為後天不良動作習慣所造成，可能的因素常見為骨盆不穩定、足部姿態異常(扁平足、高弓足)等等
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結構性的長短腳，可透過功能性鞋墊來進行保守矯正，或是透過外科手術的方式矯正；功能性的長短腳，是可逆的，我們透過物理治療師的徒手治療將骨盆調回正確位置，同時透過運動訓練，強化核心控制，改變動作習慣，增加骨盆的穩定性，同時輔以功能性鞋墊的支撐，改善足部受力分布，如此能夠幫助您回復良好體態，降低運動損傷的風險喔!!

====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

06/22/2022

【Does running hurt your knees? Does meniscus get hurt from sports?】
【跑步傷膝蓋嗎？半月板會因為運動而受傷嗎？】
(中文內容於英文文章下方)
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Running is a very good exercise. If there is no discomfort or pain during the running, then running is a very safe exercise. If there’s pain and discomfort, which means there is compensation for the movement. The imbalance in lower extremity biomechanism will bring risk to the soft tissue.
--
Meniscus is a structure that helps reduce the pressure and friction in knee joint. Abnormal horizontal shear force will cause the injury in meniscus. Therefore, decreasing the shearing force, and increasing the stability in knee joint are very important ways to protect meniscus. Besides increasing the stability in knee joint, moderate exercise would also help the secretion of synovial fluid which could decrease the friction in knee joint.
====================
跑步是一個很好的運動，運動過程中以不產生不適感與疼痛，跑步將是一個安全的運動，若是有不適產生，代表動作產生代償，下肢生物力學的不平衡，將使軟組織存在受傷的高風險。
--
半月板是膝關節減少壓力與摩擦的結構，不恰當的橫向剪切力，容易導致半月板的損傷，因此減少橫向剪切力的出現，增加膝關節的穩定性，是保護半月板重要的方式，除了增加膝關節的穩定性之外，適度的運動能夠增加關節滑液的分泌，也有助膝關節減少摩擦。
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【달리기가 당신의 무릎을 다치게 합니까? 반월상 연골(Meniscus)은 스포츠로부터 다칠 수 있습니까?】
달리기는 아주 좋은 운동입니다. 달리는 동안 불편함이나 통증이 없다면, 달리기는 매우 안전한 운동입니다. 통증과 불편함이 있다면 움직임에 대한 보상이 있다는 뜻입니다. 하지 생체 역학의 불균형은 연조직에 위험을 초래할 것입니다.
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반월상 연골은 무릎 관절의 압력과 마찰을 줄이는 데 도움이 되는 구조입니다. 비정상적인 수평 전단력으로 인해 반월상 연골이 손상됩니다. 따라서 전단력을 줄이고 무릎 관절의 안정성을 높이는 것은 반월상연골을 보호하는 매우 중요한 방법입니다. 무릎 관절의 안정성을 높이는 것 외에도 적당한 운동은 무릎 관절의 마찰을 감소시킬 수 있는 활액의 분비를 돕습니다.
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Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
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若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

06/16/2022

【Putting on too much fat during winter, how do we exercise to make us look good in summer?】
【冬天儲存了大量的脂肪，夏天到了，怎麼運動才會美美的呢？】
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Usually, we separate our exercises to anaerobic and aerobic. When it comes to cutting fat, most will think of aerobic exercise. The fact is, anaerobic exercise is better way to control the body weight. The aerobic exercises use sugar in our body to burn fat. However, long period of aerobic exercise is very hard to keep up to. Anaerobic exercises on the other hand, will consume the energy in our body through high intensity training. This would increase the aerobic metabolic rate in our muscles and use more fat as the source of energy. Even if we’re in the resting phase, our body burns the fat. That’s why we suggest people choose anaerobic exercise over aerobic exercises. (Resistance training)

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大眾日常接觸的運動分為有氧運動和無氧運動。很多人一提到減肥，首先想到的就是有氧運動，但事實則是相比於有氧運動，無氧運動才是控制體重的法寶。有氧運動是通過消耗糖分來減少脂肪，但長期有氧減脂會遇到瓶頸期很難堅持。無氧訓練能高強度的消耗能量，加速肌肉有氧代謝率，讓更多的脂肪提供能量。這樣哪怕在休息的階段，身體也在燃脂。建議大家多做無氧（抗阻訓練）

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【겨울에 살이 많이 찌는데 여름에 예뻐보이려면 어떻게 운동을 해야 할까요?】
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일반적으로 우리는 운동을 무산소 운동과 유산소 운동으로 나눕니다. 체지방 감량 하면 대부분의 사람들이 유산소 운동을 생각할 것입니다. 사실, 무산소 운동이 체중을 조절하는 더 좋은 방법입니다. 유산소 운동은 우리 몸에서 지방을 태우기 위해 당을 사용합니다. 그러나 장기간의 유산소 운동은 꾸준히 유지하기가 매우 어렵습니다. 반면에 무산소 운동은 고강도 훈련을 통해 우리 몸의 에너지를 소모하게 됩니다. 이것은 우리 근육의 유산소 대사율을 증가시키고 더 많은 지방을 에너지원으로 사용할 것입니다. 휴식기에도 우리 몸은 지방을 태웁니다. 그렇기 때문에 우리는 사람들에게 유산소 운동보다는 무산소 운동을 선택하라고 제안합니다. (저항 훈련)
====================
Do you want to learn more facts about common injuries in our daily life?
Welcome to send us message regarding other discomfort and movement/ performance question
想了解更多預防身體受傷的小知識嗎?
立即按讚追縱【美國學善物理治療體系】
有任何身體肌肉與動作不適問題
也歡迎私訊我們
====================
若您有任何問題也歡迎您前來
服務地址：
City of Industry Clinic, 626-269-0991
18633 Gale Ave. Ste 102, City of Industry, CA 91748
Alhambra Clinic, 626-300-8341
320 S. Garfield Ave. Ste 302, Alhambra, CA 91801

學善物理治療 Kindness Physical Therapy

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