💥 卧推手腕疼痛成因(English scroll down)
“運動物理治療師 vs 會運動的物理治療師”
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🤔 最近朋友讓我看一個影片，影片的內容大概是一個物理治療師Youtuber在解釋為什麼卧推會疼痛的原因。他把疼痛的原因歸納為三個：
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1️⃣ 伸腕肌群受傷
2️⃣ 肩膀卡住了
3️⃣ 脖子壓到神經
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👀 問題是問：「卧推為什麼手腕會疼痛」其實聽完他講的東西後，我有點黑人問號，不太能認同，根據他的說法，也不符合卧推技巧會使用到肌群。這邊我綜合了我的臨床經驗(健身傷害的個案)，以及我的個人訓練經驗，歸納出三個卧推時手腕出現疼痛的成因
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1️⃣ 手腕三角纖維軟骨複合體受傷：簡稱三角軟骨(TFCC)，包括了橈腕關節(radiocarpal joint)跟腕中關節(midcarpal joint)的周邊韌帶、軟骨、肌腱。三角軟骨有穩定關節跟保護關節的作用。在重覆性重壓或扭轉的動作下，三角軟骨便會受傷，因而產生腕關節周邊的疼痛
2️⃣ 手腕非承重關節：日常生活中姿勢多維持在站、坐或仰躺。當我們在四足跪姿，手腕支撐上肢體重時，或卧推握槓，手腕呈伸直或過度伸直(往後折)的位置。這位置是腕關節最緊密的位置(Closed-pack position)，這時關節內壓力會增加，如果並不常讓手腕負重，腕關節內壓力瞬間增加，便會產生疼痛
3️⃣ 肩關節穩定度不佳：卧推的動作跟深蹲有異曲同工之妙。踝關節的不穩會影響骨盆，肩關節的不穩會影響手腕。卧推重量很重的時候，總會有一邊肩膀往下掉(內轉)，會使手腕過度伸直，之後的便是上面講的兩個成因了，關節與關節之間的動作會互相影響，肩關節穩定度變好，卧推力量傳導也會改善
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❓每位治療師都有自己的看法，重點還是把病人治好。那位Youtuber提出的三個原因，我想各位可以思考一下是否合理。想知道疼痛的問題怎麼處理？在下面留言，標記你的朋友
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💥 Wrist pain in bench press
“Sports Physiotherapist vs Physiotherapist does sports”
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🤔 In early September a dear friend of mine sent me a video, which is a physical therapist Youtuber explaining to a fitness Youtuber the cause of wrist pain in bench press. He stated three reason as below:
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1️⃣ Injury of wrist extensor group
2️⃣ Shoulder is stuck( I hate the word stuck)
3️⃣ Cervical spine nerve compression
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👀 My brain could not think of anything but question marks. Personally I do NOT agree with his statement, first it might lead to misunderstanding of the public, second it makes no sense at all. So I thought I would combine my clinical experience and self-training recount in the best of my knowledge, to summarize 3 main reasons for wrist pain in bench pressing
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1️⃣ Triangular Fibrocarilage Complex(TFCC) injury: the complex contains ligaments, tendons and cartilage laying around the mid-carpal and the radiocarpal joint. It protects and cushions from compressive forces. Repetitive combined extension and rotational movement put unnecessary stress to the complex that may cause pain
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2️⃣ Wrist joint as a non-weight bearing joint: a lot of people are not accustomed to bearing bodyweight on the wrist joint, especially in all four-position where the wrist joint(Continued in the comment)
