教你几招打败岔气

救苦救難搖頭族

   教你几招打败岔气
                                                                                     文Jenny Hadfield;
  


      我们可以穿过风与雪，冰与火，无视满脚的水泡和瘆人的淤青，头痛和膝痛都已经不在话下的时候，岔气这么个小事竟然堵住了我们的路。不得不承认，这种肋骨下突如其来的针刺感确实会导致训练进程的中断。这个问题确切的原因众说纷议，到现在也没什么定论。运动药理学家Jordan Metz（医学博士，合著有《运动损伤的家庭补救法》）认为岔气的原因是膈肌痉挛。膈肌是呼吸的一个关键因素，它完全覆盖在肋骨一下，并参与进行呼吸运动。就像腿部肌肉一样，如果压力过大的话，膈肌也会疲劳并且抽筋。领先者或者是用尽全力的追赶者很容易岔气可能就是因为这个因素。不过还好，我现在可以提供几个能预防这件事的方法，其中的一个我和我的教练试过，效果不错，
1加固你身体中部的肌群
    一周三次，每次进行十分钟左右对中部肌群的加强运动，类似跳跳板或者做后踢腿动作，或者将瑜伽和普拉提作为你的日常运动。这些方法可以使你的膈肌变得更坚韧，不会轻易疲劳，也就不会轻易抽筋了。另外，坚强的中部肌群可以使运动本身变得更加高效，克服损伤的能力增强。
2适当的饮食
     你吃什么，怎么吃都会对岔气的产生与否造成影响。如果你的身体还在尽力消化食物，那么供给膈肌的血液就会减少，很可能导致膈肌抽筋。而高脂肪，高纤维的食物消化耗时更长，建议在运动前一到两个小时不要进食类似食品。研究也发现，果汁和饮料因其含糖量大也可能对岔气的出现有作用。所以，你可以建立一个有关你运动前饮食的日志，在里面标出你出现岔气的时候，这样，你就能清楚的知道导致你岔气的罪魁祸首了。
3 热身运动
    从平静的站立状态到全速奔跑的确可以节省时间，但是这种运动方式会产生紊乱的呼吸，并引起岔气。建议在全速运动前先进行一个准备活动，包括2到3分钟的快速走和一段慢跑的过程，这样你产生岔气的几率就会大大减小了。
4.提高呼吸效率
     浅快的呼吸不能提供足够的氧气给剧烈运动的肌肉，膈肌也是受害者之一。深呼吸可以缓解已经产生的岔气，而一步呼一步吸的呼吸方式则可以很大程度的加深呼吸。这对缓解和减少岔气也是极有好处的。




                                                              How to Beat Side Stitches
                                                 Avoid getting this common pain in your side.
                                                      By  Jenny Hadfield;February 11, 2014
     We run through sleet and snow, heat and haze, with blisters and black toenails, headaches and knee aches. But a side stitch? That sharp, stabbing pain that hits below the ribs can stop us in our tracks. Although the exact cause of side stitches has yet to be proven, theories abound. Sports-medicine physician Jordan Metzl, M.D., coauthor of The Athlete's Book of Home Remedies, says the most likely cause is a diaphragm spasm. The diaphragm, a sheet of muscle that extends across the bottom of the rib cage, plays an important role in breathing. Just like your leg muscles, your diaphragm can fatigue and cramp when put under too much stress. That's why side stitches tend to strike beginner runners or those stepping up pace or distance. The good news is that there are a variety of effective strategies—ones that I put to the test with the runners I coach—that can help prevent this common problem.


Shore Up Your Core
       Performing just 10 minutes of core-strengthening exercises, like planks and donkey kicks, three times a week (or practicing yoga or Pilates on a regular basis) can strengthen weak diaphragm muscles, making them more resilient to fatigue and less likely to cramp. Bonus: A stronger core will also help you run more efficiently and reduce your overall vulnerability to injury.


Fuel Wisely
       What and when you eat before a run may contribute to side stitches. If your body is still digesting food, there will be less blood flowing to the diaphragm, which can induce spasms. Foods that are high in fat and fiber take longer to digest, and so should be avoided one to two hours before you run. Studies have also found that fruit juices and beverages that are high in sugar can contribute to stitches. So consider keeping a log of the foods and drinks you consume prerun and when you experience a stitch so you can recognize triggers.


Warm Up
     Going from standing to a full sprint may save you time on the watch, but it can create irregular, rapid-fire breathing patterns, which can leave you bending over in pain. Invest in two to three minutes of brisk walking, and then gradually work into an easy running effort before launching into your planned workout pace.


Increase Your Breath
      If breathing is too shallow, it doesn't provide adequate oxygen to working muscles, including the diaphragm. Inhaling and exhaling fully and deeply can help reduce the occurrence of side stitches. Research shows that breathing "faster"—as in, inhale for two steps, exhale for one step—increases the depth of breath.

jootsiew

谢谢了~~原来这叫做岔气（Side Stitches），我常有这问题。。希望能克服这个问题。。

sin_ng

這兩個星期不時面對這問題，好像集中訓練中部肌群會比較有效果。