水一方皮劃艇教學：怎樣讓你擁有一個更健康的肩膀來劃船

 

As a kayaker I am sure you have either experienced or know someone who has experienced ashoulder injury. 作為皮劃艇愛好者，我想大家都或多或少體驗或知道有誰因為劃船傷了肩膀。It could be high brace that leads to a shoulder disloCATion, hitting a rock that separates your AC joint, or overuse giving you tendinitis.這種情況可能是因為一個錯誤的高位支撐（手肘肩膀全部打開）造成了脫臼，可能是因為在水里面撞到石頭導致你的胸鎖骨關節分離（肩膀和鎖骨相連結的地方），或者過度使用造成肌腱炎。The shoulder takes a beating when you are in your kayak.當你在劃艇的時候，肩膀無時無刻都在保持受力。


Let’s start with the anatomy of the shoulder.我們先從肩膀的解剖原理講起。The shoulder, or glenohumeral joint, is a ball and socket joint made up of 3 bones (scapula, humerus, and clavicle).肩膀或盂肱關節（醫學叫法），是一個球窩關節由3個骨頭組成（肩胛骨，肱骨和鎖骨）。It is one of the most free moving joints in the body which also makes it susceptible to injury.它是人體可以活動的關節中最容易受到損傷的關節之一。Surrounding the shoulder joint is a labrum, a fibrocartilaginous rim that helps secure the humerus into the socket, numerous muscles/tendons (the rotator cuff), ligaments, and connective tissue.圍繞肩關節是盂唇（它是一個軟骨邊緣結構，有助于固定肱骨鏈接），還有眾多的肌肉/肌腱（肩袖），韌帶和結締組織。The rotator cuff is 4 different muscles that help stabilize the shoulder during movement. 肩袖肌群是由4個不同的肌肉組成，幫助運動過程中穩定肩膀。



COMMON SHOULDER INJURIES: 常見的肩傷：

My favorite kind of patient to work with are non surgical shoulders.我喜歡治療的肩傷是那些不需要做手術的肩傷。That means you’ve got some pain, but it isn’t enough to warrant surgery.這意味著你當時受到了一些痛苦，但還不至于嚴重到做手術。These injuries include tendinitis or bursitis (inflammation of the tendon or bursa) and sprains/strains of the labrum, rotator cuff, or ligaments.這些傷害包括肌腱炎或滑囊炎（肌腱或滑囊炎癥）和盂唇、肩袖或韌帶的拉傷扭傷。Some of these non surgical injuries are related to shoulder impingement.這些不需要手術的傷害都與肩部撞擊有關。Impingement usually means the humerus is sitting up and forward in the socket so it irritates all those shoulder structures.這種撞擊通常是指肱骨受力離開了本來的位置，肩部結構發生了損傷。

The unfortunate shoulder injuries involve surgery. Surgical injuries may include labral tears, rotator cuff tears, or bicep tears.還有一些肩傷很不幸，需要手術。這些傷害可能包括盂唇、肩袖或二頭肌撕裂。



CAUSES, TREATMENT, AND PREVENTION: 成因，治療和預防：

Sometimes shit happens and no matter how hard you’ve tried you still injure your shoulder.有時候這些破事就這樣發生了，無論你怎么努力去避免傷害，但是你的肩膀任然受傷。However, there are some steps you can take to help keep your shoulder healthy.不過，還是有一些辦法可以用來來保持你肩膀健康的。



First is flexibility.首先是靈活性。Kayaking in such a forward movement, that our shoulders start rolling forward. 劃槳是一個向前的運動，作用我們的肩膀上就是一個向前轉動的動作。We get tightness in our pects and the muscles of the posterior capsule.我們可以讓后囊的肌肉更加結實。Tightness in the shoulder can hold the humerus in an elevated position creating impingement type symptoms.結實的后囊肌肉可以讓肱骨能夠達到更高的極限卻不脫出。My two favorite stretches are a doorway or a ? foam roll stretch and the sleeper stretch.我最喜歡的兩個鍛煉方式是用門框鍛煉和躺在地墊上側臥拉伸。


Doorway stretch門框鍛煉
Stand in a doorway and brace your forearms against its sides.站在門框下面讓你的前臂對著它的兩邊。Make sure you have both of your arms at a right angle–your body should look like a football goal post.確保你的兩個肩膀有正確的角度，你的兩個手臂應該看起來像一個足球門柱。 Place one foot in front of you and one in back.一只腳向前，一只腳向后。Keeping your upper arms at shoulder level, tense your stomach and straighten your back.保持你的上臂與肩水平、繃緊你的胃部、伸直背部。Lean your upper body forward until you feel a stretch inside the chest.身體向前傾，直到你覺得胸腔非常舒展。Hold for 30-60 seconds and repeat 3-5 times.保持30-60秒，重復3-5次。



Sleeper Stretch側臥拉伸
Lie directly on affected shoulder with head well supported by pillows.側臥躺在枕頭上，要拉伸的肩膀在下面。Slide your arm up to 90 (level with collar bone) and bend your elbow to 90. 滑動你的手臂到90度位置（和鎖骨水平）然后把手肘彎曲到90度。Place the hand of the unaffected side just below wrist of affected side and slowly push the forearm down towards the bed/ floor.如果你有疼痛的肩膀的前面用另外一只手抓住這個手的手腕，然后慢慢將前臂向下推往地墊。Hold 30-60 seconds and repeat 3-5 times.保持30-60秒，重復3-5次。Stop if you have pain in the front of the shoulder.如果肩膀感到疼痛的話就停止。

 
作者：Jessica Yurtinus（JACKSON皮劃艇隊物理治療師）

翻譯：袁曉錦（因為劃船脫臼兩次的家伙）




As a kayaker I am sure you have either experienced or know someone who has experienced ashoulder injury. 作為皮劃艇愛好者，我想大家都或多或少體驗或知道有誰因為劃船傷了肩膀。It could be high brace that leads to a shoulder disloCATion, hitting a rock that separates your AC joint, or overuse giving you tendinitis.這種情況可能是因為一個錯誤的高位支撐（手肘肩膀全部打開）造成了脫臼，可能是因為在水里面撞到石頭導致你的胸鎖骨關節分離（肩膀和鎖骨相連結的地方），或者過度使用造成肌腱炎。The shoulder takes a beating when you are in your kayak.當你在劃艇的時候，肩膀無時無刻都在保持受力。


Let’s start with the anatomy of the shoulder.我們先從肩膀的解剖原理講起。The shoulder, or glenohumeral joint, is a ball and socket joint made up of 3 bones (scapula, humerus, and clavicle).肩膀或盂肱關節（醫學叫法），是一個球窩關節由3個骨頭組成（肩胛骨，肱骨和鎖骨）。It is one of the most free moving joints in the body which also makes it susceptible to injury.它是人體可以活動的關節中最容易受到損傷的關節之一。Surrounding the shoulder joint is a labrum, a fibrocartilaginous rim that helps secure the humerus into the socket, numerous muscles/tendons (the rotator cuff), ligaments, and connective tissue.圍繞肩關節是盂唇（它是一個軟骨邊緣結構，有助于固定肱骨鏈接），還有眾多的肌肉/肌腱（肩袖），韌帶和結締組織。The rotator cuff is 4 different muscles that help stabilize the shoulder during movement. 肩袖肌群是由4個不同的肌肉組成，幫助運動過程中穩定肩膀。



COMMON SHOULDER INJURIES: 常見的肩傷：

My favorite kind of patient to work with are non surgical shoulders.我喜歡治療的肩傷是那些不需要做手術的肩傷。That means you’ve got some pain, but it isn’t enough to warrant surgery.這意味著你當時受到了一些痛苦，但還不至于嚴重到做手術。These injuries include tendinitis or bursitis (inflammation of the tendon or bursa) and sprains/strains of the labrum, rotator cuff, or ligaments.這些傷害包括肌腱炎或滑囊炎（肌腱或滑囊炎癥）和盂唇、肩袖或韌帶的拉傷扭傷。Some of these non surgical injuries are related to shoulder impingement.這些不需要手術的傷害都與肩部撞擊有關。Impingement usually means the humerus is sitting up and forward in the socket so it irritates all those shoulder structures.這種撞擊通常是指肱骨受力離開了本來的位置，肩部結構發生了損傷。

The unfortunate shoulder injuries involve surgery. Surgical injuries may include labral tears, rotator cuff tears, or bicep tears.還有一些肩傷很不幸，需要手術。這些傷害可能包括盂唇、肩袖或二頭肌撕裂。



CAUSES, TREATMENT, AND PREVENTION: 成因，治療和預防：

Sometimes shit happens and no matter how hard you’ve tried you still injure your shoulder.有時候這些破事就這樣發生了，無論你怎么努力去避免傷害，但是你的肩膀任然受傷。However, there are some steps you can take to help keep your shoulder healthy.不過，還是有一些辦法可以用來來保持你肩膀健康的。



First is flexibility.首先是靈活性。Kayaking in such a forward movement, that our shoulders start rolling forward. 劃槳是一個向前的運動，作用我們的肩膀上就是一個向前轉動的動作。We get tightness in our pects and the muscles of the posterior capsule.我們可以讓后囊的肌肉更加結實。Tightness in the shoulder can hold the humerus in an elevated position creating impingement type symptoms.結實的后囊肌肉可以讓肱骨能夠達到更高的極限卻不脫出。My two favorite stretches are a doorway or a ? foam roll stretch and the sleeper stretch.我最喜歡的兩個鍛煉方式是用門框鍛煉和躺在地墊上側臥拉伸。


Doorway stretch門框鍛煉
Stand in a doorway and brace your forearms against its sides.站在門框下面讓你的前臂對著它的兩邊。Make sure you have both of your arms at a right angle–your body should look like a football goal post.確保你的兩個肩膀有正確的角度，你的兩個手臂應該看起來像一個足球門柱。 Place one foot in front of you and one in back.一只腳向前，一只腳向后。Keeping your upper arms at shoulder level, tense your stomach and straighten your back.保持你的上臂與肩水平、繃緊你的胃部、伸直背部。Lean your upper body forward until you feel a stretch inside the chest.身體向前傾，直到你覺得胸腔非常舒展。Hold for 30-60 seconds and repeat 3-5 times.保持30-60秒，重復3-5次。



Sleeper Stretch側臥拉伸
Lie directly on affected shoulder with head well supported by pillows.側臥躺在枕頭上，要拉伸的肩膀在下面。Slide your arm up to 90 (level with collar bone) and bend your elbow to 90. 滑動你的手臂到90度位置（和鎖骨水平）然后把手肘彎曲到90度。Place the hand of the unaffected side just below wrist of affected side and slowly push the forearm down towards the bed/ floor.如果你有疼痛的肩膀的前面用另外一只手抓住這個手的手腕，然后慢慢將前臂向下推往地墊。Hold 30-60 seconds and repeat 3-5 times.保持30-60秒，重復3-5次。Stop if you have pain in the front of the shoulder.如果肩膀感到疼痛的話就停止。



Next is stability.接下來是穩定性。Shoulder stability exercises strengthen the rotator cuff, lower and mid trapezius, rhomboids, and post deltoid. 肩關節穩定性的練習包括加強肩袖、低、中斜方肌、菱形肌和后三角肌。Stability will help control the powerful movements required in kayaking.穩定對于劃艇時的控制高強度動作有幫助。Here are some exercises to incorporate in your workouts to help stabilize the shoulder. You may need some exercise bands or small weights for these exercises。下面的一些練習對幫助穩定肩膀非常有幫助。您可能需要一些鍛煉工具和小重量的啞鈴來進行這些練習。


Shoulder External/Internal Rotation with Resistance Bands使用彈力繩進行肩部外部/內部旋轉
Secure one end of a resistance band to an object at the level of your chest.把彈力繩的一端固定到一個有你胸腔高的物體上。Grasp the other end of the resistance band with one hand. 用你手握住彈力繩的另外一端。Position your arm straight out to the side and bend your elbow 90 degrees so that your forearm points at the object securing the band.上臂打直，手肘彎曲九十度
。Step to the side to create resistance in the band. Without moving your upper arm, pull the band away from the object until your lower arm points in the other direction保持上身和上臂不動，然后向外拉扯彈力繩. Return your upper arm to its original position.然后回到你的上臂到原來的位置。Repeat 3 sets of 10-15 repetition。重復3組每組10-15次。

 
Shoulder Flexion/Scaption直臂前上舉

Stand with your arms by your sides.手臂放在身體兩側站立。Stand on one end of the band.背對并手握彈力繩。Keep your elbows straight as you raise your arms up slowly and with control, maintaining tension in the band.保持你的胳膊肘伸直, 慢慢地、保持控制抬起雙臂，保持彈力繩的緊張力。Lower your arm down to complete one repetition.放下你的手臂下，完成一次。Repeat 3 sets of 10-15 repetitions 重復3組，每組10-15次。Repeat for scaption with your arms at 45 degrees.



Prone Horizontal Abduction俯臥水平舉啞鈴

Lie with your arm hanging over the edge of a table or exercise ball with your palms facing down.爬在健身球上，拿起啞鈴，手掌朝下。Raise arms out to the side, parallel to the floor. 然后舉起啞鈴，讓肩膀平行于地面。Repeat 3 sets of 10-15 repetitions. 重復3組，每組10-15次。

 
Keep in mind these exercises are for a healthy shoulder.請記住這些鍛煉是針對健康肩膀的。They are just a couple of my favorite general stretches and strengthening exercises that I use after over 10 years of experience as a sports physical therapist.它們是我最喜歡的伸展和鍛煉方式，我作為體育物理治療師，用這種方式鍛煉已經超過10年。If you experience pain or discomfort, there is no substitute for seeing a physician or sports physical therapist.如果在練習途中感到疼痛或不適，那你最好還是去見醫生或運動物理治療師。Good luck and keep those shoulders healthy!!!祝你好運，讓那些肩部保持健康！




“The writer of this article is a licensed physical therapist, however information contained heREIn has been collected from Sources believed to be reliable, and every precaution has been taken to ensure its accuracy. The information provided here is for general informational purposes only, and should not be used as a substitute for professional medical care.” “這篇文章的作者是一個有執照的物理治療師，此處提供的信息僅供一般參考之用，不應被用作取代專業的醫療服務。