快愈偏方：足部疼痛的治疗

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快愈偏方：足部疼痛的治疗

天之聪教育 2013-05-22 天之聪教育 736次

快愈偏方：足部疼痛的治疗

Quick Cures, Quack Cures: Treating Aching Feet

Sore feet are the bane of people who spend their days standing or walking. Anne Holly Johnson, who specializes in foot and ankle orthopedic surgery at Massachusetts General Hospital in Boston, offers one view on what can ease discomfort.

        长时间站立或行走的人往往会受到足部疼痛的困扰。来自美国波士顿麻省总医院(Massachusetts General Hospital)的足部及脚踝整形外科专家安妮•霍莉•约翰逊(Anne Holly Johnson)和我们分享了能够缓解足部不适的方法。

        Why do feet hurt at day's end?

        为什么在一天结束后会双脚酸痛？

        Your feet bear the load weight of the body. 'Naturally, if you stand for long periods, the load gets heavy for the feet, joints, and ligaments,' Dr. Johnson says. For people with swollen feet at day's end, walking and moving the feet and ankles up and down can help as it circulates blood back to the heart. 'If you're standing on your feet all day long and not contracting your muscles, everything drains to the feet,' she says. The swelling that results causes pain, exacerbated by shoes that might not accommodate it. Even people with sedentary jobs can get sore feet. Short bursts of activity followed by a lot of sitting 'can cause one's calves to get very tight, and that causes the Achilles tendon and plantar fascia [tissue that helps support the foot's arch] to tighten,' says Dr. Johnson.

        你的双脚承受了整个身体的重量。约翰逊表示，“很好理解，如果你长时间站立，双脚、关节和韧带所承受的压力会越来越大。”对于在一天结束后双脚肿胀的人来说，散步、上下活动双脚和脚踝都有助于促进血液回流至心脏。她说，“如果你站上一整天，却不活动下肢肌肉的话，血液就会大量涌向足部。由此导致的肿胀会引起疼痛，如果鞋子的尺码不够大，那么疼痛感还会增加。而且，即使坐着工作的人也可能会感到足部酸痛。久坐之后的激烈运动“可能会令小腿肌肉非常紧绷，这会引发跟腱和跖腱膜（支撑足弓的纤维组织）紧张”，约翰逊表示。

        What helps ease soreness?

        什么办法可以缓解酸痛？

        Elevating your feet or rubbing them can help. Dr. Johnson puts many patients who experience foot pain and foot fatigue on a twice-a-day stretching regimen for their calves, which relieves muscle tightness and pain in the ankle and foot. She recommends a basic runner's stretch: With arms out in front and pressing against a wall or other surface, bend at the waist and extend one foot behind the other until you feel the stretch in your calf. Your heels should be flat on the ground.

        举高或按摩双脚都有帮助。约翰逊给许多患有足部疼痛和足部疲劳的病人布置了每日两次的小腿伸展练习，这种练习有利于缓解肌肉紧张以及脚踝和足部的疼痛。她推荐一种跑步者常用的基础伸展练习：手臂前伸，抵住面或其他平面，弯腰并将一只脚置于另一只脚的后侧，直至感到小腿被拉伸为止。进行这项练习时，脚跟应该平放在地板上。

        Should you soak them?

        足浴有效吗？
        Epsom salt foot baths, Dr. Johnson says, are considered soothing, but she hasn't seen scientific studies that explain how they relieve muscle soreness. Some people attribute epsom salt's therapeutic effect to magnesium sulfate, which may draw out excess fluid in the feet.

        约翰逊称，人们普遍认为用浴盐泡脚有舒缓功效，但她还没有看到有哪项科学研究能解释浴盐泡脚缓解肌肉酸痛的原理。有人将浴盐的疗效归功于其中的硫酸镁成分，这种成分可以排出足部的多余水分。

        Do high heels make it worse?

        高跟鞋会加剧酸痛吗？

        High heels can cause more foot distress because you're putting all your weight on the balls of your feet, says Dr. Johnson. She suggests wearing a wider, chunkier heel for better weight distribution. Another trick is to go up half a size and put thin pads in the front of the shoe, she says. This creates more space in the shoe's toe area so your toes aren't as constricted. Taking shoes off discreetly at work for even a few minutes and doing the runner's stretch can make a 'huge difference' for people with pain on the bottom of their foot, she says.

        约翰逊表示，高跟鞋可能会加剧脚部不适的感觉，因为穿着高跟鞋的时候，你把身体的全部重量都压到了前脚掌上。她建议，为了更好地分散体重，应该选择鞋跟较粗较低的高跟鞋。她还说，另一个窍门就是买大半码的鞋子，并在鞋子的前部垫个轻薄的半垫。这样可以为脚趾创造出更大的活动空间，以免脚趾受到挤压。约翰逊表示，上班时悄悄地把高跟鞋脱下哪怕几分钟的时间，并做一下跑步者常用的伸展练习，可以令足底疼痛的人感觉“截然不同”。

        Do I need orthopedic shoes?

        我需要穿矫形鞋吗？

        Probably not. Just make sure that your shoes are comfortable. Feet tend to get bigger over time, so make sure to have them remeasured every time you buy shoes to get the right size.

        可能并不需要。只要确保你的鞋子舒适即可。随着年龄的增加，脚的尺寸会越来越大，因此每次买鞋的时候你都应该重新测量一下，以便买到号码准确的鞋子。
        Any other tricks?

        有没有缓解脚痛的其他窍门？

        Weight loss can also help. 'Since your feet and ankles support your entire body weight, even a small amount of weight loss can take an exponential amount of weight off the foot,' Dr. Johnson says. Every pound of weight lost is like 3 to 4 pounds in decreased pressure on the feet and ankles.

        减重也会有所帮助。约翰逊表示，“由于双脚和脚踝支撑的是整个身体的重量，即使很小的减重幅度也能够大幅减轻双脚的压力。每减重一磅（约为0.45公斤）都能够令双脚和脚踝承受的压力减轻三至四磅。

        What about chronic sore feet?

        如何应对慢性足部疼痛？

        If the pain persists after a full night's rest, continues or gets worse, stops you from getting through the day or doing something you enjoy, have a doctor take a look at it. It could be a sign of tendon problems, arthritis in the foot or ankle, or a stress fracture.

        如果休息了一夜后痛感仍未消失或变得更糟，让你感觉白天疼痛难耐或不能安心做喜欢的事情，你就需要请医生检查一下了。慢性足部疼痛可能是跟腱问题、足部或脚踝关节炎或应力性骨折的征兆。