運動完髖關節疼…要停止運動嗎？

02-13

知道自己應該是運動過度了，
事實我挺享受運動過程，但怕自己「不會運動」導致骨關節受傷
有沒有什麼能繼續運動又保護髖的方法，還是應該直接停住修養？

Hip pain in runners !

One of the most common running injuries.

跑步小貼士

髖關節痛---最常見的跑步損傷之一

Hip injuries, bursitis, ITBS, snapping hip explained

髖關節損傷,滑囊炎, 髂脛束綜合症, 髖關節聲響的解釋

There is no doubt about it: runners are susceptible to hip injuries,hip pain and long term hip conditions when running. Hip pain in runners are such conditions as hip bursitis, snapping hip and ITBS. These can be painful, even disabling - and they can create havoc for your running career!

毫無疑問：跑步者容易發生髖關節損傷，髖關節痛，跑步的長期髖關節問題。髖關節滑囊炎，聲響髖關節和髂脛束綜合症，都可能導致跑步者的髖關節痛。它們可能是疼痛，行走困難，甚至毀了您的跑步人生！

So, knowledge is power - and one of the best ways to protect yourself from these hip injuries is to learn about them.

因此，知識就是力量，最好的預防方法是了解髖關節損傷。

Find out,

what the symptoms of the most common hip injuries in runners are the treatment of hip pain in runners and how to avoid developing these hip injuries inthe first place. Main thing for hip injuries and running is to find out the cause for the problem.

Ok, lets go

找出,

最常見的跑步者髖關節損傷癥狀有哪些跑步者髖關節損傷的治療方法如何避免這些髖關節損傷的發生髖關節損傷和跑步，關鍵是找出問題的原因。

Ok, 讓我們開始吧

Lets have a closer look as some of the most common hip injuries from which runners, even well practiced and experienced runners - may fall victim to:

Hip bursitis, the snapping hip, ITBS and the dark horse : upper hamstring injuries.

讓我們仔細看一下最常見的，以跑步者，甚至是跑步老手為受害對象的髖關節損傷：

髖關節滑囊炎，聲響髖關節，髂脛束綜合症和「黑馬」：上部腿筋損傷。

Ⅰ. Hip Bursitis. A cause of hip pain in runners that often can be easily fixed.

髖關節滑囊炎，跑步者髖關節痛的原因之一，通常，容易治癒。

Hip bursitis is a common problem. It creates pain around the outside of the upper thigh.

髖關節滑囊炎，一個常見的問題，導致的疼痛出現在大腿上方的外側。

Basically, this painful condition gets its name from the bursa - sac filled with fluid that we all have around our joints.

基本上，這種疼痛得名於 bursa – 一種充滿液體的囊，位於我們關節的周圍。

This bursa is a good thing to have as the fluid allows for the smooth movement between two uneven surfaces - i.e. your bones.

具有這個囊是一件好事，因為液體可以使2個不平整的表面，即您的骨頭，活動自如。

We all have a bursa between the two bony bits over the outside of the hip - the greater trochanter and the hard tendon that passed over this bone.

我們都有一個囊，位於髖關節外側，在2根骨頭一樣的東西之間---大轉子和通過這根骨頭的硬肌腱。

Your pain will thus be :

On the outside of the hip. About in the height when you stand with your arms to the side of your body - and right where your hands start. You feel a bony thing there, that is the greater trochanter. 您的疼痛是這樣的 :

位於髖關節外側，大約高度，當您雙臂在您的二側立正時---正好是您的手腕，您感到那裡有「骨頭一樣的」東西，那是大轉子。 Ordinarily, all is well with this bursa, but if it becomes inflamed, youre in for a painful jolt each time the tendon slides over the bone - which is basically every time you move your hip of your leg : a regular occurrence for runners!

Unfortunately, runners can commonly get this condition. Even more unfortunately, this injury is often overlooked. 正常情況下，有了這個囊，一切都平安無事。如果它出現炎症，您就會在肌腱從骨頭上滑過時感覺到疼痛---基本上是當每次移動您的大腿根時：跑步者的常規動作！

不幸的是，跑步者常常發生這種情況。更不幸的是，這種損傷常常被忽視。 I have seen it myself with many runners that could have been quite easily treated. Instead they have continued for months with the same kind of nagging pain in each stride.

我親眼看到許多有此傷的跑步者原本可以被相當容易地治癒，但是，他們繼續跑好幾個月，每一步帶著同樣的，揮之不去的疼痛。

Hip bursitis may be diagnosed by pain or swelling over the bones you can feel at the top of your hip. Any good physiotherapist (not always good to trust the doc ! ) will be able to palpate this.

髖關節滑囊炎的診斷，可以通過您在髖關節頂部感覺到的疼痛或腫脹。任何理療師（內科醫生不是永遠值得信賴的！）都有能力診斷髖關節滑囊炎。

From there, an x-ray will ordinarily be carried out to confirm the diagnosis and discount bone spurs or calcified growths.

從此時開始，通常是拍X-光片，進行確診，排除骨刺或骨質增生，

If you, a runner, get a diagnosis of hip bursitis, this is what you can do :

The first course of treatment is to control the inflammation, through rest and anti-inflammatory medication;

Icing thearea can also help to alleviate the pain and swelling. Long-term, the bursa may need to be drained by a doctor, using a needle into the affected area. 如果您，普通的跑步者，要診斷髖關節滑囊炎，您應該做的是 :

治療的第一步是通過休息和服用消炎藥物控制炎症；

局部冰敷，也有助於止痛和消腫。長期，滑囊可能需要排液，醫生將用針插入患區。 A course of cortisone injections may also be prescribed.

還可能需要可的松注射。

You should not be afraid of cortisone shots in the bursa. This is a sac, so an injection into the sack is only positive - no negative effects (as long as the doc has a steady hand!) as no tissue outside it is affected (like tendons,muscles).

您不必害怕滑囊可的松注射。因為它是一個「囊」，注射在這個口袋裡不影響任何外部組織（比如，筋腱和肌肉），所以，只有正面---沒有負面影響（只要醫生的手別抖動！）。

So cortisone shots are often discussed, but for bursitis, it is a common understanding that is is perfectly ok.

可的松注射常引發討論，但是對於滑囊炎，「共同的」認識是它是絕對OK的。

To prevent the injury recurring, once this bursitis attack has been alleviated, you will need to undergo physical therapy which strengthens and stretches the muscles and tendons in this area of the iliotibial band.

為了預防複發，一旦滑囊炎癥狀緩解，您應該理療髂脛束區域，增強肌肉，拉伸筋腱。

Plus, main thing :

Know what caused it (usually too intense training/too much running combined with strength work in a short period of time) Try and massage up the muscles with cross friction massage on the outside of the hip. This is often much more effective than strength work and stretches. 另外，主要的事情 :

1. 了解導致髖關節滑囊炎的原因 (通常是，訓練強度過大 / 跑步結合力量，短期內過多)

2. 試著用十字摩擦的按摩手法，舒緩髖關節外側的肌肉。通常，摩擦比力量訓練和拉伸更加有效。

Better toned muscles and tendons should then glide more easily and not cause hip bursitis to flare up again in the future.If you follow this advice, surgery to remove the bursa should not be necessary except in extreme circumstances.

經調養的肌肉和筋腱，更加靈活，不會導致髖關節滑囊炎的複發。如果您能遵守這些忠告，除了極端案例，沒有必要手術切除滑囊。

Ⅱ. Snapping Hip. Unpleasant and sometimes painful!

聲響髖關節，不舒服，有時疼痛！

Second of the hip pain injuries in running : snapping hip

第2種跑步引起的髖關節損傷：聲響髖關節

In this unpleasant condition,a snapping sensation, and maybe even an audible popping noise from the hip may be experienced. Usually, this snapping hip syndrome is caused by tendons catching on bones protruding at the hip. This can be due to three main causes:

在這種不愉快的情況下，您可能會有髖關節發出聲響的感覺，甚至可以聽到爆鳴聲。通常，聲響髖關節綜合症的原因是在髖關節處，筋腱和突出的骨頭相互接觸。以下是3個主要原因：

1. As a result of the Iliotibial Band snapping

This wide, thick tendon covers outside of the hip joint. This can unfortunately lead to hip bursitis, as discussed above.

髂脛束髮出的聲音---髂脛束，一條寬厚的筋腱，覆蓋著髖關節外側，不幸的話，可能導致髖關節滑囊炎，如上所述。

2. Iliopsoas Tendon Snap is less common

It is caused when the tendon which should slide over the front of the hip joint catches on the pelvis.This can be annoying but is not usually as problematic or as painful as the above cause of snapping hip syndrome.

其次是，髂腰肌肌腱發出的聲音---原因是，髂腰肌肌腱應該從髖關節前面滑過，卻碰到了盆骨。這很煩人，但是，沒有上一項的問題大，或沒有那麼痛。

3. A hip labral tear is the least common cause of snapping hip syndrome.

It is a tear of the cartilage within the hip joint, which can then become loose and cause a snapping sensation when the hip is moved. Usually, a pop cant be heard, but the person suffering it may experience instability within the hip and so feel uneasy on their feet.

在3個聲響髖關節綜合症的主要原因中，最不常見的是髖關節軟骨撕裂---髖關節軟骨撕裂，然後，變松，當髖關節動作時，有發聲的感覺。通常，聽不到爆鳴聲，但是，由於髖關節不穩定，人會感到腿腳不舒服。

Snapping hip syndrome - whatever the reason for it - is usually diagnosed by way of x-rays to see whether there are any bony growths or bones sticking out around the joint which may be rubbing and causing the popping. However, these are usually normal.

聲響髖關節綜合症---無論起因如何---通常是通過X光拍片，檢查在髖關節周圍是否存在因摩擦可以導致聲響的骨質增生或骨刺。然而，這些通常是正常的。

Diagnosis may later involve an MRI scan if a tear in the hip cartilage is suspected, but this can be difficult to ascertain.Thererfore, to find a good clinical doctor and see the common signs of the injury is always important.

隨後的診斷包括核磁共振，如果懷疑髖關節軟骨撕裂，但是很難確診。因此，永遠是重要的是找一個好的臨床醫生，觀察該損傷的共同特徵。

How can I treat snapping hip syndrome ?

Often, treatment of snapping hip syndrome is not needed.

我該怎樣治療聲響髖關節綜合症？

聲響髖關節綜合症，通常，無需治療。

It could be that once the person is reassured that there is nothing seriously wrong with them that they are happy to put up with a bit of musical accompaniment to their movements! However, anti-inflammatory injections and possibly cortisone injections can help. Stretching the muscles and tendons through physical therapy can also be useful in alleviating the symptoms of a snapping hip.

可能的情況是，當患者再一次確定沒有大礙時，他們會在運動時愉快地忍受一小點音樂伴奏！然而，注射消炎藥物，也可能是可的松注射，有一些幫助。進行理療，拉伸肌肉和筋腱，也有助於緩解聲響髖關節的癥狀。

It is rare that surgery is needed for this condition, but if the pain is severe and last a long time, then surgical procedures to relax the tendons or to remove the torn cartilage can be carried out.

手術治療非常罕見，除非是劇烈疼痛和久治不愈，手術可以是松解肌腱，或切除受損的軟骨。

Moving forward. To Illibitial Band Syndrome. One of the major running injuries in general.

讓我們繼續，髂脛束綜合症，主要的跑步損傷之一。

Ⅲ.ITBS -Itiotibial bandsyndrome and hip pain in runners.

ITBS -髂脛束綜合症和跑步者的髖關節疼痛

Iliotibial band syndrome (ITBS) is caused by an inflammation of the iliotibial band, the tendon that runs around the outside of the hips on both sides of the body. The iliotibial band also runs down the outside of the leg.The iliotibial band runs from the hip to the shin, finishing just below the knee joint. Together with several of the thigh muscles, the iliotibial band acts to provide stability to the outside of the knee joint.

髂脛束綜合症 (ITBS)是人體兩側髖關節附近的筋腱，髂脛束髮炎引起的。髂脛束沿者大腿外側向下延伸，從髖關節至小腿骨，剛好止於膝關節的下方。髂脛束的作用是結合數塊大腿肌肉，提供膝關節外側的穩定性。

ITBS occurs when this band becomes inflamed or irritated. The pain is usually felt at the knee, around the end of the thigh bone where the iliotibial band crosses over the bone and the muscle. There should be a bursa here, which makes it easy for the iliotibial band to slide and the leg to move easily. However, if there is inflammation, it cant do that and pain ensues.This pain usually gets worse with exercise and improves with rest.

當髂脛束髮生炎症時，出現髂脛束綜合症 (ITBS)。通常，有疼痛感，位於在膝關節處，大腿骨下端附近，髂脛束穿過這根骨頭和肌肉的的地方。那裡，有一個可以方便髂脛束滑動和腿部動作的滑囊。但是，如果發炎，則影響髂脛束滑動和腿部動作，導致疼痛。通常，運動使疼痛加劇，休息使疼痛緩解。

Causes of ITBS in runners and treatment.

髂脛束綜合症的原因和治療

ITBS is commonly developed in runners when they seek to increase the number of miles that they run. Or run them too intense at a pace that does not have enough variation. It can also occur in those who have an awkward gait, such as in people who are bow-legged.

跑步者在追求高里程，或高強度而配速變化不夠的時候，極易患上髂脛束綜合症。步態不正的人群，比如O型腿，也可能發生髂脛束綜合症。

Treatment begins with ensuring that footwear is good and supports movement, as well as icing the affected area. Anti-inflammatories and cortisone injections may be prescribed. A system of stretching exercises is also good treatment for ITBS, after a period of rest to recuperate from the injury. Low-impact cross-training can also be useful in strengthening the muscles which will help to prevent a recurrence of ITBS. It is rare that surgery is needed and certainly all these other treatments would need to be tried first.

治療的第一步是，使用合適的跑鞋和矯形鞋墊，以及局部冰敷。服用抗過敏藥物，或可的松注射。在休息和調理一段時間之後，系統的拉伸練習也是一種很好的治療。低衝擊力交叉訓練，有利於增強肌肉的力量，避免髂脛束綜合症的複發。手術治療非常罕見，除非所有的其它治療手段已經用盡。 In addition to this get some cross friction massage on the muscles. If done correctly, this can release much of the stress in the area and resolve the problem completely ! Once you are healed from the injury, remember to do more variation in your training paces to prevent this injury to re-occur.

除了這些，使用十字摩擦法進行一些肌肉按摩。如果操作得法，可以釋放該區域的應力，徹底解決問題！一旦您「治癒」損傷，記住，您應該更多地變化您的訓練配速，預防髂脛束綜合症的複發。

We are now approaching the end of the article about hip pain in runners.Wish you all the best with the injury prevention, treatment and future running!

這就是本文《髖關節痛--最常見的跑步損傷之一》的結尾。祝您在預防損傷，治療和將來的訓練中萬事如意！