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絕對不要穿這些鞋

 
 
 主旨: 絕對不要穿這些鞋


原文網站:
http://www.losethebackpain.com/blog/2012/03/16/worst-back-pain-shoes/?utm_source=Infusionsoft&utm_medium=Email&utm_content=Shoes&utm_campaign=061012_Recap


以下中文翻譯謹供參考

Could your shoes be the reason you have back pain?
有可能是你穿的鞋造成你背痛嗎?

You’ve probably heard of the danger of high heels. But they’re far from
the only culprits.
你可能聽過穿高跟鞋的傷害, 但他們的傷害遠超過你能想像。

Many common shoe styles are terrible for your muscles and joints. They
cause you to change how you walk, how you run, and even how you stand. All
leading to muscle imbalances causing that “mystery” back pain.

很多常見款式的鞋對肌肉和關節非常不利, 他們會改變你走路 跑步 甚至站的方式
, 而這些會引起肌肉群不平衡進而導致”神秘”(不明原因)的背痛。

Back pain from your shoes only gets worse with time. Women take an average
of 5,210 steps each day, and men take 7,192 steps daily. Each step is a
chance for you to do the right thing for your back – or a chance to
reinforce back problems when you’re wearing the wrong shoes.

因鞋引起的背痛只會隨時間更加劇烈, 女人平均一天走5,210步 ,
男人平均一天走7,192步 , 每一步都給你機會 選擇做對的事來改善你背痛
或是選擇繼續穿不對的鞋加深背痛的問題。

Stop unintentionally hurting your back! Take a second look at your feet
and the shoes you love to wear. Put an end to the pills, pain, and threat
of surgery by learning which shoes you should never wear if you have – or
want to avoid – back pain.

雖然不是故意的, 但請停止這樣繼續地傷害你的背,
花一點時間檢視你的腳和你最愛穿的鞋, 如果你想停止因背痛必需服藥
引起的痛苦 及需要動手術的潛在威脅, 或你想要避開背痛的可能,
你一定要知道哪些鞋絕對不能穿 。
High Heels高跟鞋

High heels are guilty of causing back pain in both men and women. While
women may recognize that sky-high stilettos are a problem, men may not
realize that dress shoes and cowboy boots are the same as high heels as
far as their muscles and joints are concerned.

高跟鞋是引起不論男女背痛的罪魁禍首 , 女人或許知道 細高跟鞋會有這個問題,
但男人可能不知道其實皮鞋及馬靴和高跟鞋一樣也會引起背痛如果他們影響肌肉和關節。

The angle of any heel over an inch high causes you to walk with your back
arched and your knees slightly bent. This forces your quadriceps to work
overtime, shortens your calf muscles, and puts 200% more stress on your
kneecaps as you move.

腳跟的角度若大過一吋高, 將導致走路時弓起背部及膝蓋微彎 ,
你的四頭肌(位於大腿前部﹐自骨盆到小腿區域﹐是負責負重及行走的肌肉群)
會被迫過度使用 , 小腿後肌群會縮短 走動時會增加200%的壓力於你的膝蓋骨。

All that shifted muscle and joint strain rolls up into your spine. While
you can try to compensate by stretching your muscles at the end of each
day, it’s better to never, ever wear high heels. You may not win any
fashion awards, but your back will thank you.

而那些肌肉和關節的過度使用和緊繃將向上轉移到你的脊椎,
雖然你可以試著在每天晚上睡前伸展你的肌肉來緩解這些現象,
但最好是不要再穿那些高跟鞋, 你或許不會贏得時尚大獎
但你的背肯定會謝謝你。

Flats平底鞋

Eliminating high heels doesn’t mean you should run straight to flat
shoes, either. Many of the flats on the market offer absolutely nothing in
the way of support for your feet as you walk. According to lab tests,
flats cause 25% more impact pressure on your foot with every step than
high heels do!

除去高跟鞋 並不代表你應該直接改穿平底鞋,
很多市面上的平底鞋無法提供你的腳該有的支撐, 根據測試
平底鞋甚至比高跟鞋對你的腳所造成的壓力還多25%。

Impact pressure builds over time, turning into a hammer driving up your
leg thousands of times a day. Your hips and lower back take the brunt of
it, leaving you with constant back pain from your unsupportive flat shoes.

這些壓力的影響隨著時間, 就像是榔頭每天在你的腿上加壓幾千次,
你的臀部及下背部因此必需承受這些壓力結果是造成你不斷的背痛
,而這些都是來自無法提供支撐的平底鞋。

The lack of padding and arch support in flats also causes the ligaments
and tendons in your feet to overstretch. This can cause painful fallen
arches and contribute to plantar fasciitis. And the more your feet hurt,
the less you’ll exercise, starting a vicious cycle of poor health that
could keep you in pain for life.

平底鞋缺少鞋墊及足弓墊也會導致肌腱、韌帶過度伸展
,可能引起足弓下塌及足底筋膜炎, 當你的腳越痛 就越不想運動,
不健康的惡性循環可能導致你終生為它所苦。

Toning Shoes塑身鞋 (近年大行其道,強調有修臀瘦腿功效)
As a way to overcompensate for not exercising enough, millions of people
are trying out shaping or toning shoes. Bad move.

好幾百萬的人對塑身鞋趨之若鶩,
它的流行歸因於運動不夠而產生過度補償心理作用 。

Toning shoes are terrible for back pain sufferers. The hype around toning
shoes – also called “rockers” due to their curved bottoms – is that
they help you burn extra fat throughout the day to improve the look of
your legs. Or so say a number of shoe company sponsored studies, but
“depending on how they conduct the study, they can prove anything they
want to prove,” says Dr. Cedric Bryant, Chief Science Officer at the
American Council on Exercise.

塑身鞋對背痛者是極壞的, 塑身鞋-又稱搖滾鞋因為它雕塑臀部曲線-
被大肆宣傳能幫助你燃燒過多的脂肪改善你腿部的線條
一些鞋公司所贊助的研究如此說 但美國體育公會科學執行長 Dr. Cedric Bryant
教授說: 還要看他們是如何進行這些研究, 因為他們大可以
只提出任何對他們有利的證明 。

The shoes “work” by adding deliberate instability to your gait, causing
your muscles to work overtime. Think about that for a minute. You will pay
$100 – $250 for a pair of shoes that make you less steady on your feet
than normal and put more stress on your muscles and joints.

塑身鞋的作用是刻意增加步法的不穩定性, 讓肌肉過度使用, 想一想,
你將付$100 –
$250美金來讓你的腳步比平常更不穩並增加更多的壓力在肌肉與關節上。

Even worse? Toning shoes don’t actually tone your legs or help you lose
weight, according to independent clinical trials conducted at the Exercise
and Health Program at the University of Wisconsin, La Crosse. In heart
rate tests, calorie burning tests, and exertion tests, toning and rocker
shoes were statistically identical to regular running shoes.

更糟的是, 根據在Wisconsin大學 運動與健康議題的獨立醫學試驗研究結果指出
塑身鞋事實上並不會改善你的腿部或幫助減肥, 在心跳 燃燒卡路里
及消耗測試結果顯示塑身鞋與一般跑步鞋的數據是完全一樣的。

Instead of weight loss or toned muscles, researchers found that you are
more likely to experience sore muscles and aching joints after wearing
expensive toning shoes. The thick soles of the shoes also prevent your
foot from flexing naturally as you walk, flattening your arch and making
your body absorb more of the impact from each step. This leads to pain in
your back, hips, knees, ankles, and feet.

研究人員發現穿昂貴的塑身鞋反而更容易讓肌肉及關節疼痛,
塑身鞋的厚底也會讓腳在行走時無法自然彎曲
並使足弓變平導致背部承受更多的衝擊 ,這會引起你的背部 臀部 膝蓋 腳踝
及足部的疼痛。

Rocker and toning shoes are particularly hard on weak ankles and knees.
Since your foot can’t flex naturally and your gait is unstable, these
joints have to compensate to keep you upright. This boosts your risk of
joint injury and contributes to the muscle imbalances responsible for
long-term back pain.
塑身鞋尤其不釋適合膝蓋及腳踝無力的人, 因為腳不能自然彎曲及步伐不穩
迫使關節起代償性作用使能直立, 這樣會升高關節受傷的風險
並要為肌肉的不平衡造成長期背痛負責。

Flip Flops 平底人字夾腳拖鞋 (由其走路時的響聲而得名)
The last shoe to avoid like the plague is the flip flop. These casual
favorites may seem breezy and comfortable, but flip flops sabotage your
spine with every step.

最後一種絕對要避免穿的鞋是平底人字夾腳拖鞋,
這種受人特別喜愛的便鞋好像輕快及舒適,但其實它們會對脊椎造成傷害。

It all comes down to your toes. To keep flip flops from falling off as you
walk, you have to bunch up your toes. This compromises your ability to use
the front of your foot to move forward and your hips will overcompensate
to keep you moving. The result is lower body fatigue, muscle imbalances
along the back of your leg, and an aching, tender lower back.

主要的原因出在腳趾 , 為了避免走路時拖鞋掉落 必需隆起腳趾,
這樣的協調使腳的前方無法使用 為了能往前走 臀部會有過度代償現像。

Thin, cheap flip flops do the most damage. There’s no cushion for your
soles and no support in your toes. You may have a pair in every color of
the rainbow, but you are 2.5 times less stable in flip flops than
sneakers. You also take smaller steps than normal in flip flops and
experience more impact pressure as you walk, adding stress to your spine
and making you more likely to skip walking in favor of sitting in a car.

薄底又便宜的人字夾腳拖鞋傷害最大, 因為腳底沒有軟墊 腳趾沒有支撐,
你可以擁有每一種彩虹顏色的夾腳拖鞋,
但它的不穩定也是運動的鞋2.5倍。穿夾腳拖鞋的步伐也比平常小,
增加了脊椎的壓力, 穿上它你會寧願坐車而不要走路。
Avoid Back Pain With Supportive, Flexible Shoes
有背痛問題的人,要買有支撐力、 韌性力 加上墊子的鞋

High heels, flats, toning shoes, and flip flops are all shoes to avoid if
you have back pain. Instead, you should invest in supportive, flexible
shoes that cushion your feet as you walk. While sneakers and running shoes
are a smart choice, any well-designed and practical piece of footwear will
help fight back pain.

高跟鞋、 平底鞋 、塑身鞋、 夾腳拖鞋對有背痛問題的人,
這些都是要避免穿的鞋, 應該要買有支撐力 韌性力 加上墊子的鞋取代,
因而買運動鞋及跑步鞋是聰明的選擇 ,
設計良好的實用的鞋將幫助你對抗背痛問題。

This doesn’t mean you have to shop in the orthopedic section or wear
clunky “grandma shoes” all the time. There are millions of affordable,
attractive pairs of shoes that also give your feet what they need to keep
your spine healthy and your back happy. Look for:
· Shoes with a low heel (not more than an inch of elevation
for men or women)
· Shoes with a contoured insole to support your arch
· Shoes that flex with your foot without rolling up in flimsy
balls or feeling stiff as boards
· Shoes with at least half an inch of wiggle room in the toes
to allow for proper flexing and gripping as you walk
· Shoes that feel comfortable in the store without pinching
or binding your foot – and please don’t count on stretch or “breaking
in” your shoes when buying footwear!
· Shoes that carry a seal of acceptance from the American
Podiatric Medical Association

並不代表你今後 一定要在矯正區買鞋或一定要一直穿沉重厚底的鞋,
有非常多你買的起又好看的鞋同樣提供腳的舒適, 也能讓脊椎健康和背部愉快 ,
你要找的鞋是:

· 低跟鞋 (不要超過一吋高 不論男女鞋)

· 有支撐腳弓墊的鞋

· 能讓你的腳可以屈伸 不需要卷起或感覺腳像木板般僵硬的鞋

· 至少要有半吋的腳趾活動空間讓腳趾在走路時能適度屈伸及抓地

· 在店裡試穿時 覺得舒適 不會挾或綁腳的鞋
而不要太相信店家所做的伸展或折鞋的測試

· 有榮獲美國足部醫療協會(American Podiatric medical
Association)頒發認同獎章的鞋


By keeping these tips in mind as you shop for your next pair of shoes, you
can build a closet full of comfortable shoes that will keep your back
happy. It may seem like a small thing, but getting the worst shoes for
back pain out of your life could be just what you need to do now to help
lose your back pain for good.

下次買鞋時, 只要謹記上面幾點小秘訣,
你就可以買到一整個衣櫃的舒適又對背部好的鞋,
好像是一件小事但能將引起背痛的鞋除掉而不再背痛, 可能是你現在最重要的事喔!