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痛みの原因・特徴 * 鵞足炎（膝の内側の筋肉付着部の炎症） * 膝のねじれが根本原因 * 半月板損傷・脂肪体炎症・変形性膝関節症などにもつながる * ねじれのパターンは1つ * 大腿骨：内ねじり（股関節由来） * 脛骨：外ねじり（足首由来） * 👉 膝だけでなく「股関節と足首のケア」が重要 セルフチェック * セルフケア前に状態確認 * 立位で屈伸 → つまり感や曲げにくさ確認 * できない人は座って膝を抱える動き * 「今の膝の状態を覚えておきましょう」 セルフケア * 股関節ストレッチ（お尻まわり：大殿筋・中殿筋・大腿筋膜張筋） * 膝を抱える → 胸に近づける * 余裕があれば姿勢を変えて筋膜張筋まで伸ばす * 難しい人は「膝を抱えるだけ」でもOK * 足首ケア（アーチづくり） * 足裏・足背のマッサージ * 足指をグーにしてしっかり動くかチェック * アーチ安定で脛骨がまっすぐに #膝の痛み #ストレッチ #足裏マッサージ
1:18
痛みの原因・特徴 * 鵞足炎（膝の内側の筋肉付着部の炎症） * 膝のねじ …
253.2K views9 months ago
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