27/09/2026
🏃💆跑步後恢復 - 伸展、伸展、放鬆💆🏃
在受傷後最長的一次跑步之後，我發現了一個結合伸展和靈活性的動作，可以有效緩解以下部位的酸痛：
👣足底筋膜
🦿髖部
🦴下背部
我發現這三個部位特別容易酸痛，尤其是在越野跑中，因為越野跑時髖部經常需要大幅度屈曲，腳部和下背部會承受來自地面的巨大衝擊力。
進行髖部放鬆時，雙手在靠近髖關節的大腿根部進行滾動按摩效果最佳。這種按摩方式還能放鬆股四頭肌的橫向軟組織，而長跑後股四頭肌可能會變得很緊繃。
透過結合運動、軟組織放鬆和拉伸，可以幫助身體放鬆，促進這些部位的血液循環，從而加速恢復。
因為第二天早上，我感覺好多了，尤其是考慮到我還在進行髖關節盂唇撕裂的康復，儘管跑了很長一段距離，疼痛感卻出奇地減輕了。
不過，像
✅補水💦
✅營養🍲和
✅睡眠💤
這些基本的恢復策略仍然比身體的恢復能力更重要。
所以，試試這些方法，並在評論區告訴我效果如何。 ☺️
#跑後恢復 #自我照顧 #軟組織 #跑後拉伸
🏃💆POST RUN RECOVERY - Stretch, Open, Release💆🏃
So after my longest run since injury, I have found this movement that combines stretching and mobility that targets the:
👣Plantar Fascia
🦿Hips
🦴Lower Back
I have found these are the 3 areas that tend to be sore, especially on trail runs when you often go into deep hip flexion, and the feet and lower back absorbs huge amount of force from the ground.
With the hip release, it works best when the hands are rolling out the thighs near the top (close to the hip joint), this also acts as a lovely transverse soft tissue release across the quads, which can be tight from long runs.
By combining movement, soft tissue release and stretch, helps to relax the body and to allow more blood flow into these areas, which helps to speed up recovery.
Because, the next morning, I felt so much better and especially with still rehab from Hip Labral tear, it was surprisingly less sore than before despite a long r
