Wondering how to assess your foot pain problem and what to do for corrective exercises? Read on to learn from my experiences！

閱讀本篇文章你將可以學到-足部問題檢側種類及做蝦米矯正運動

How I hurt my foot 左足受傷源起

I couldn’t properly walk anymore! This first happened 2 months ago when I careless jumped down on my left foot from Swing Ring.

大概兩個月前我在忍者團課進行吊環擺盪時玩耍的太開心，跳下著地時沒落好，從那時開始左腳就一直呈現半跛腳狀態．

I was hit by a wave of numbness all over my left foot but nothing painful. However, it started to get swollen after a few hours. I did my job to ice patch it for two days then just being lazy. Despite a little pain while walking and some decreased range of motion of my left ankle because of the swollen instep, nothing too dramatic happened, so I just left it as it is hoping it will recover by itself.

Oh well it didn’t.

跳下來的時候左腳突然一陣酥麻(?)，不過沒什麼疼痛感．幾個小後他開始腫脹．我敷衍了事的冰敷了兩天，但除了走路時的些為疼痛感，和因腳背水腫造成腳踝活動度變差以外也沒什麼大礙，就想說放著不管應該慢慢會好．不過我錯惹 T皿Ｔ．

Daily pain cycle 疼痛變化週期

I felt my left foot flexibility was decreasing dramatically day by day. Not just that- there’s a weird pattern of how the degree of pain varied throughout the day：

我的左腳活動度和柔軟度越來越糟（尤其最近這幾天），而且疼痛感很詭異地在每天不同時刻呈現規律的變化：

Note here: We do bare foot training at GYMEFIT NINJA, so when I was feeling most painful stepping into the gym I was in barefoot.

吉編曰：因為GYMEFIT NINJA採赤足訓練，所以早上進健身房裡的疼痛高峰時刻我是打赤腳的．

I felt normal waking up. But as the day progressed, my foot turned stiff, swollen, really painful, then just regressed and changed between stiff and slightly painful depending on the activity I was doing and the time of the day. I couldn’t really bend my foot when I felt it’s stiff (very limited dorsiflexion), as if the area between my ankle or my metatarsophalangeal joint (big toe joint) is petrified.

早上起來人生一片光明，但隨著一天開展，我的左腳開始變得僵硬，腫脹，極度疼痛，然後又隨著不同的活動和時刻回歸在僵硬和輕微疼痛間擺盪．感到僵硬的時候因為受限的足背區我幾乎無法折腳背，感覺就像第一蹠趾指關節和腳踝中間區段被石化了一樣．

Assessment & Corrective Exercises 問題評估及矯正性運動

Ankle mobility and the big toe test

改善腳踝活動度及第一蹠趾指關節測試

Last night reached the peak of my impatience toward this minor-discomfort-but-so-annoying-I-can’t-ignore-anymore foot problem. Finally, I asked our Kinesiology instructor Jimmy for help. After improving my ankle range of motion with some corrective exercises, we adopted the big toe test to see if my big toe joint could be the cause of the problem. But nope, my big toe has no problem bending all the way to my nose lol

過了這麼久，昨晚認真到了我對這個沒什麼大礙但卻弄得我心煩意亂的掰咖問題容忍極限，終於我向G動學講師吉米求救．在做了幾個改善腳踝活動度的動作後，我們轉向第一蹠趾指關節活動次測試看看我的大姆哥是否就是罪魁禍首，結果他超彎一路翻到天lol

Dorsal Fascia Stretch & Metabolic Waste Reduction

伸展足背筋膜＆排除代謝廢物

Jimmy then asked me to describe when and how I feel throughout the day. After knowing my daily foot pain cycle. he then paused for a second and started to twist my foot like he’s drying a towel.

下一步，吉米問起我到底是何時感到疼痛並且描述疼痛當下的感覺，然後就開始像擰毛巾似的處理我的左足．

接著，我們進行腳趾開合的訓練．

Then we do the say-bye-to-your-toe-fellow-then-reunion exercises.

Within 2 mins, my left foot was loosening and getting increasingly softer and more flexible. After a few rounds of exercises, I stepped my left foot onto the floor and it can finally bend again!

約末只過了2分鐘，我的左足開始慢慢變鬆並且恢復柔軟性．再重複幾回後，我嘗試把左足踏到地上，他終於重回可以彎曲的日子了！

Turned out the pattern I felt- stiffness and pain in the morning and after extended time of sitting- was a result of accumulated metabolic wastes stuck in my left foot. As they stuck in the foot making it stiff, it’s harder to move the joints in my foot, resulting in a tighter dorsal fascia — a continuous vicious cycle.

結果，那個詭異的早晨與久坐後的僵硬與疼痛的週期是堆積的代謝廢物造成的．由於代謝物累積造成左足腫脹僵硬變得難以彎曲，在缺乏活動的情況向，筋膜也變得緊繃，左足就更僵硬更容易累積代謝廢物，一個無限惡性循環．

The above two exercise are ways to stretch the dorsal fascia of my left foot, restore its normal flexibility and function, and further clear the accumulation of metabolic waste.

剛剛提到的兩個練習就是幫助我伸展並恢復左足背筋膜的柔軟性及正常功能，並進一步清除累積的代謝廢物，

NeuroKinetic Therapy

神經動能療法一下！

My left foot is back to 95% normal. It doesn’t feel stiff when I step into the gym in the morning. The other coach Jie-Yin practicing NKT (NeuroKinetic Therapy) also helped me find the tightened tibialis anterior and extensor hallucis longus that lead to the movement compensation of my left lower extremity.

後來介尹教練在幫我做NKT(神經動能療法）個案練習時，也幫我找到了造成因過度緊繃造成左足下肢動作模式代償的脛骨前肌＆ 拇長伸肌(被按到時直接痛到大叫)

Way to go for more days for corrective exercises (including the scar tissues on my left ankle from a car accident that reduces my ankle mobility. Ahja.) But it feels sooooo good to be able to finally walk normally again! Huge thanks to our coach team!

接下來的日子就是不能懶惰地執行矯正性運動，包括處理多年前在紅綠燈背單字被太認真不小心抄錯線道車禍造成的左腳踝疤痕組織(一個全身待修復的概念)．但是可以正常的走路94開心！無敵感謝強大的教練們！