{"id":19210,"date":"2023-07-04T12:00:47","date_gmt":"2023-07-04T04:00:47","guid":{"rendered":"https:\/\/feminine.com.my\/smash\/?p=19210"},"modified":"2023-07-05T01:36:20","modified_gmt":"2023-07-04T17:36:20","slug":"%e5%b0%8f%e5%bf%83-%e7%be%bd%e7%90%83%e9%9a%90%e8%97%8f%e7%9a%84%e8%bf%90%e5%8a%a8%e4%bc%a4%e5%ae%b3","status":"publish","type":"post","link":"https:\/\/feminine.com.my\/smash\/%e5%b0%8f%e5%bf%83-%e7%be%bd%e7%90%83%e9%9a%90%e8%97%8f%e7%9a%84%e8%bf%90%e5%8a%a8%e4%bc%a4%e5%ae%b3\/","title":{"rendered":"\u5c0f\u5fc3 \u7fbd\u7403\u9690\u85cf\u7684\u8fd0\u52a8\u4f24\u5bb3"},"content":{"rendered":"\n<p>\u7fbd\u6bdb\u7403\u4e00\u5411\u662f\u53d7\u5404\u56fd\u4eba\u58eb\u559c\u7231\u7684\u8fd0\u52a8\uff0c\u5165\u95e8\u5bb9\u6613\u4e5f\u6bd4\u8f83\u8f7b\u4fbf\uff0c\u5e73\u65e5\u653e\u5de5\u540e\u6216\u5468\u672b\u90fd\u53ef\u4ee5\u7ea6\u51e0\u4e2a\u670b\u53cb\u5207\u78cb\u4e00\u4e0b\uff0c\u662f\u4e2a\u53ef\u953b\u70bc\u8eab\u4f53\u7684\u8fd0\u52a8\u3002\u53ef\u662f\uff0c\u5f88\u591a\u65f6\u5019\u5927\u5bb6\u5728\u6253\u7403\u7684\u65f6\u5019\uff0c\u4f1a\u4e0d\u5c0f\u5fc3\u529b\u5ea6\u8fd0\u7528\u4e0d\u5f53\uff0c\u5bfc\u81f4\u8eab\u4f53\u4e0d\u540c\u90e8\u4f4d\u53d7\u4f24\uff01<\/p>\n\n\n\n<p>\u7fbd\u6bdb\u7403\u662f\u4e00\u4e2a\u5355\u8fb9\u6027\u7684\u8fd0\u52a8\uff0c\u540c\u65f6\u4e5f\u8fd0\u7528\u4e86\u5f88\u591a\u8eab\u4f53\u4e0d\u540c\u5730\u65b9\u7684\u5173\u8282\u548c\u808c\u8089\u53bb\u8fdb\u884c\u3002\u4f8b\u5982\u5f53\u6211\u4eec\u60f3\u505a\u4e00\u4e2a\u8df3\u8d77\u6740\u7403\u7684\u52a8\u4f5c\u65f6\uff0c\u4f1a\u7528\u5230\u56db\u5934\u808c\uff08Quadriceps\uff09\u3001\u5927\u817f\u540e\u808c\uff08Hamstrings\uff09\u3001\u81c2\u5927\u808c\uff08Gluteus Maximus\uff09\u548c\u5c0f\u817f\u808c\u8089\uff08Calf Muscles Group\uff09\u53bb\u5b8c\u6210\u8df3\u8d77\u7684\u52a8\u4f5c\u548c\u7a33\u5b9a\u4f4f\u8eab\u4f53\u3002\u4e00\u8d77\u6765\u4e86\u89e3\u6253\u7fbd\u6bdb\u7403\u4f1a\u5bfc\u81f4\u54ea\u4e9b\u8fd0\u52a8\u635f\u4f24\uff1f<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"640\" height=\"360\" src=\"https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Ankle-1.jpg\" alt=\"\" class=\"wp-image-19214\" srcset=\"https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Ankle-1.jpg 640w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Ankle-1-300x169.jpg 300w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Ankle-1-370x208.jpg 370w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Ankle-1-410x231.jpg 410w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Ankle-1-270x152.jpg 270w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p><h5>1. \u811a\u8e1d\u626d\u4f24<\/h5>\u626d\u4f24\uff0c\u5728\u5404\u79cd\u4e0d\u540c\u7684\u8fd0\u52a8\u3001\u751a\u81f3\u65e5\u5e38\u751f\u6d3b\u4e2d\u5f88\u5e38\u89c1\u7684\u4f24\u60a3\u3002\u5728\u7fbd\u6bdb\u7403\u8fd0\u52a8\u4ea6\u662f\u5e38\u89c1\uff0c\u901a\u5e38\u539f\u56e0\u662f\u978b\u5b50\u4e0d\u5408\u9002\uff0c\u6216\u8005\u662f\u8d70\u52a8\u65f6\u4e0b\u534a\u8eab\u4e0d\u7a33\u800c\u9020\u6210\u3002\u626d\u4f24\u540e\u811a\u8e1d\u4e00\u822c\u4f1a\u7ea2\u80bf\u51e0\u5929\uff0c\u751a\u81f3\u51e0\u4e2a\u661f\u671f\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"640\" height=\"360\" src=\"https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/knee.jpg\" alt=\"\" class=\"wp-image-19213\" srcset=\"https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/knee.jpg 640w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/knee-300x169.jpg 300w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/knee-370x208.jpg 370w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/knee-410x231.jpg 410w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/knee-270x152.jpg 270w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p><h5>2. \u819d\u76d6<\/h5>\u7fbd\u6bdb\u7403\u662f\u4e00\u4e2a\u76f8\u5f53\u6d88\u8017\u819d\u76d6\u7684\u8fd0\u52a8\uff0c\u56e0\u4e3a\u6211\u4eec\u5728\u6253\u7403\u65f6\uff0c\u9700\u8981\u7528\u5f13\u7bad\u6b65\u53bb\u63a5\u4e00\u4e9b\u5728\u7f51\u524d\u7684\u7403\uff0c\u6216\u8005\u662f\u5411\u5de6\u53ca\u53f3\u53bb\u63a5\u7403\u3002\u5f88\u591a\u65f6\u5019\uff0c\u6211\u4eec\u90fd\u6ca1\u6709\u7559\u610f\u5230\u529b\u5ea6\uff0c\u6709\u65f6\u95f4\u8de8\u6b65\u63a5\u7403\u540e\u4fbf\u611f\u5230\u819d\u76d6\u6709\u523a\u75db\u611f\u3002\u6709\u65f6\u5019\uff0c\u819d\u76d6\u56e0\u78e8\u635f\u5f97\u5389\u5bb3\u800c\u6162\u6162\u611f\u5230\u75bc\u75db\uff0c\u6700\u5bb9\u6613\u9047\u4e0a\u7684\u662f\u534a\u6708\u677f\u53d7\u4f24\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"640\" height=\"360\" src=\"https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Back-Pain-1-1024x576-1.png\" alt=\"\" class=\"wp-image-19215\" srcset=\"https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Back-Pain-1-1024x576-1.png 640w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Back-Pain-1-1024x576-1-300x169.png 300w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Back-Pain-1-1024x576-1-370x208.png 370w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Back-Pain-1-1024x576-1-410x231.png 410w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/Back-Pain-1-1024x576-1-270x152.png 270w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p><h5>3. \u8170\u690e<\/h5>\u5728\u6253\u7fbd\u6bdb\u7403\u65f6\uff0c\u5f88\u591a\u529b\u91cf\u6765\u81ea\u4e8e\u8170\u90e8\u3002\u4f8b\u5982\uff0c\u5f53\u6211\u4eec\u8981\u505a\u4e00\u4e2a\u6740\u7403\u65f6\uff0c\u8170\u90e8\u4f1a\u914d\u5408\u505a\u4e00\u4e2a\u5411\u540e\u4f38\u5c55\u548c\u65cb\u8f6c\u7684\u52a8\u4f5c\uff0c\u8fd9\u4e2a\u52a8\u4f5c\u4fbf\u4f1a\u5bb9\u6613\u4ee4\u8170\u90e8\u53d7\u4f24\uff0c\u4f8b\u5982\u62c9\u4f24\u8170\u90e8\u808c\u8089\uff0c\u751a\u81f3\u6709\u673a\u4f1a\u4ee4\u8170\u690e\u95f4\u76d8\u7a81\u51fa\u3002<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"640\" height=\"360\" src=\"https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/wrist-pain800.jpg\" alt=\"\" class=\"wp-image-19216\" srcset=\"https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/wrist-pain800.jpg 640w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/wrist-pain800-300x169.jpg 300w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/wrist-pain800-370x208.jpg 370w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/wrist-pain800-410x231.jpg 410w, https:\/\/cdn.statically.io\/img\/feminine.com.my\/q=80\/smash\/wp-content\/uploads\/2023\/07\/wrist-pain800-270x152.jpg 270w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p><h5>4. \u624b\u8155<\/h5>\u7fbd\u6bdb\u7403\u8fd0\u52a8\u4e2d\uff0c\u6700\u5e38\u4f7f\u7528\u5230\u7684\u5e94\u8be5\u662f\u624b\u8155\u4f4d\u7f6e\uff0c\u540c\u65f6\u4ea6\u662f\u975e\u5e38\u5bb9\u6613\u53d7\u4f24\u7684\u90e8\u4f4d\u3002\u800c\u624b\u8155\u6700\u5bb9\u6613\u4f24\u53ca\u4e09\u89d2\u7ea4\u7ef4\u8f6f\u9aa8(Triangular Fibrocartilage Complex)\uff0c\u4f4d\u4e8e\u624b\u8155\u7684\u5916\u4fa7\u3002\u4e3b\u8981\u662f\u56e0\u4e3a\u6211\u4eec\u5728\u6253\u7403\u65f6\uff0c\u8981\u4e0d\u65ad\u505a\u51fa\u4e0d\u540c\u89d2\u5ea6\u7684\u5916\u65cb\u548c\u6536\u7f29\u52a8\u4f5c\uff0c\u53bb\u63a7\u5236\u7fbd\u6bdb\u7403\u7684\u65b9\u5411\u3002<\/p>\n\n\n\n<p><h5>5. \u624b\u81c2<\/h5>\u624b\u81c2\u4e5f\u662f\u5728\u6253\u7fbd\u6bdb\u7403\u65f6\u6700\u5bb9\u6613\u4f24\u53ca\u7684\u90e8\u4f4d\u3002\u5f53\u6211\u4eec\u4e3a\u4e86\u8ffd\u6c42\u66f4\u5927\u7684\u7206\u53d1\u529b\u65f6\uff0c\u6709\u65f6\u5019\u4f1a\u9519\u8bef\u8fd0\u7528\u624b\u81c2\u7684\u529b\u91cf\u53bb\u6253\u7403\uff0c\u808c\u8089\u9020\u6210\u8fc7\u5ea6\u8d1f\u8377\u65f6\u4fbf\u4f1a\u51fa\u73b0\u808c\u8089\u75b2\u52b3\u9178\u75db\uff0c\u751a\u81f3\u53d7\u4f24\u7684\u60c5\u51b5\u3002<\/p>\n\n\n\n<p>\u6240\u4ee5\uff0c\u5404\u4f4d\u7403\u53cb\uff0c\u5927\u5bb6\u53ef\u8981\u5c0f\u5fc3\uff0c\u522b\u9519\u7528\u4f53\u529b\u800c\u5bfc\u81f4\u81ea\u5df1\u7684\u8eab\u4f53\u53d7\u5230\u4f24\u5bb3\u54e6\uff01<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u7fbd\u6bdb\u7403\u4e00\u5411\u662f\u53d7\u5404\u56fd\u4eba\u58eb\u559c\u7231\u7684\u8fd0\u52a8\uff0c\u5165\u95e8\u5bb9\u6613\u4e5f\u6bd4\u8f83\u8f7b\u4fbf\uff0c\u5e73\u65e5\u653e\u5de5\u540e\u6216\u5468\u672b\u90fd\u53ef\u4ee5\u7ea6\u51e0\u4e2a\u670b\u53cb\u5207\u78cb\u4e00\u4e0b\uff0c\u662f\u4e2a\u53ef\u953b\u70bc\u8eab\u4f53\u7684\u8fd0\u52a8\u3002\u53ef\u662f\uff0c\u5f88\u591a\u65f6\u5019\u5927\u5bb6\u5728\u6253\u7403\u7684\u65f6\u5019\uff0c\u4f1a\u4e0d\u5c0f\u5fc3\u529b\u5ea6\u8fd0\u7528\u4e0d\u5f53\uff0c\u5bfc\u81f4\u8eab\u4f53\u4e0d\u540c\u90e8\u4f4d\u53d7\u4f24\uff01 \u7fbd\u6bdb\u7403\u662f\u4e00\u4e2a\u5355\u8fb9\u6027\u7684\u8fd0\u52a8\uff0c\u540c\u65f6\u4e5f\u8fd0\u7528\u4e86\u5f88\u591a\u8eab\u4f53\u4e0d\u540c\u5730\u65b9\u7684\u5173\u8282\u548c\u808c\u8089\u53bb\u8fdb\u884c\u3002\u4f8b\u5982\u5f53\u6211\u4eec\u60f3\u505a\u4e00\u4e2a\u8df3\u8d77\u6740\u7403\u7684\u52a8\u4f5c\u65f6\uff0c\u4f1a\u7528\u5230\u56db\u5934\u808c\uff08Quadriceps\uff09\u3001\u5927\u817f\u540e\u808c\uff08Hamstrings\uff09\u3001\u81c2\u5927\u808c\uff08Gluteus Maximus\uff09\u548c\u5c0f\u817f\u808c\u8089\uff08Calf Muscles Group\uff09\u53bb\u5b8c\u6210\u8df3\u8d77\u7684\u52a8\u4f5c\u548c\u7a33\u5b9a\u4f4f\u8eab\u4f53\u3002\u4e00\u8d77\u6765\u4e86\u89e3\u6253\u7fbd\u6bdb\u7403\u4f1a\u5bfc\u81f4\u54ea\u4e9b\u8fd0\u52a8\u635f\u4f24\uff1f 1. \u811a\u8e1d\u626d\u4f24 \u626d\u4f24\uff0c\u5728\u5404\u79cd\u4e0d\u540c\u7684\u8fd0\u52a8\u3001\u751a\u81f3\u65e5\u5e38\u751f\u6d3b\u4e2d\u5f88\u5e38\u89c1\u7684\u4f24\u60a3\u3002\u5728\u7fbd\u6bdb\u7403\u8fd0\u52a8\u4ea6\u662f\u5e38\u89c1\uff0c\u901a\u5e38\u539f\u56e0\u662f\u978b\u5b50\u4e0d\u5408\u9002\uff0c\u6216\u8005\u662f\u8d70\u52a8\u65f6\u4e0b\u534a\u8eab\u4e0d\u7a33\u800c\u9020\u6210\u3002\u626d\u4f24\u540e\u811a\u8e1d\u4e00\u822c\u4f1a\u7ea2\u80bf\u51e0\u5929\uff0c\u751a\u81f3\u51e0\u4e2a\u661f\u671f\u3002 2. \u819d\u76d6 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\u5728\u6253\u7fbd\u6bdb\u7403\u65f6\uff0c\u5f88\u591a\u529b\u91cf\u6765\u81ea\u4e8e\u8170\u90e8\u3002\u4f8b\u5982\uff0c\u5f53\u6211\u4eec\u8981\u505a\u4e00\u4e2a\u6740\u7403\u65f6\uff0c\u8170\u90e8\u4f1a\u914d\u5408\u505a\u4e00\u4e2a\u5411\u540e\u4f38\u5c55\u548c\u65cb\u8f6c\u7684\u52a8\u4f5c\uff0c\u8fd9\u4e2a\u52a8\u4f5c\u4fbf\u4f1a\u5bb9\u6613\u4ee4\u8170\u90e8\u53d7\u4f24\uff0c\u4f8b\u5982\u62c9\u4f24\u8170\u90e8\u808c\u8089\uff0c\u751a\u81f3\u6709\u673a\u4f1a\u4ee4\u8170\u690e\u95f4\u76d8\u7a81\u51fa\u3002 4. \u624b\u8155 \u7fbd\u6bdb\u7403\u8fd0\u52a8\u4e2d\uff0c\u6700\u5e38\u4f7f\u7528\u5230\u7684\u5e94\u8be5\u662f\u624b\u8155\u4f4d\u7f6e\uff0c\u540c\u65f6\u4ea6\u662f\u975e\u5e38\u5bb9\u6613\u53d7\u4f24\u7684\u90e8\u4f4d\u3002\u800c\u624b\u8155\u6700\u5bb9\u6613\u4f24\u53ca\u4e09\u89d2\u7ea4\u7ef4\u8f6f\u9aa8(Triangular Fibrocartilage 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