Edward M. Staub,
M.D.
One of the most frustrating problems for the
tennis player is tennis elbow. It is not an exceedingly painful or disabling
condition but it can produce enough discomfort to interfere with enjoyable or
competitive playing.
對網球球員來說最破壞性的問題之一就是網球肘. 雖然不是非常痛或失能的狀況, 它能產生足夠的不舒服來妨礙享受打球或競爭性
Tennis elbow is caused by stress placed on the muscles of the forearm. They are attached to the elbow by broad tendons. The muscles bend and straighten the wrist and turn the forearm. When a ball strikes the racquet, its force is transmitted along the forearm to the elbow. The tendons at the elbow become inflamed (tendonitis) and later, scarred.
網球肘導因於位在前臂肌肉上的壓力, 肌肉由寬肌腱附著在手肘. 肌肉彎曲和伸直手腕來旋轉前臂.當球擊到球拍時, 力量沿著前臂傳達到手肘. 手肘肌腱發炎(肌腱炎)之後, 結疤了.
Ninety percent of people with tennis elbow develop pain at the outer side of the elbow. This results from stress on the muscles that straighten the wrist. It occurs as a result of a faulty backhand with abnormal wrist movement. Less commonly, the pain can be present at the inner side of the elbow due to the forehand or serve. The serve may produce pain in players who snap their wrists while serving.
百分之九十的網球肘患者在手肘外側發生疼痛, 這導因於拉直手腕的肌肉上的壓力. 它發生是不正常手腕運動的錯誤反拍的結果. 較少見的是, 因為正拍或發球疼痛發生在手肘內側. 在發球時會叩手腕的球員來說, 發球可以產生疼痛.
In treating mild cases, aspirin can be taken and ice should be applied after play. Also, a tennis elbow brace may be helpful. This is a snug Velcro strap worn below the elbow. It is thought to work by limiting muscle expansion and pull at the elbow. Partially avoiding using a painful stroke, such as the backhand, may also be needed.
治療輕微的患者, 可以服用Aspirin, 打球後應該冰敷. 而且, 網球肘支架可能有幫助, 這是一個合身的Velcro皮帶穿在手肘以下. 大家認為是靠限制肌肉在手肘處擴展和拉開而有效的. 部分避免使用疼痛的打擊,例如反手拍, 也可能是必要的.
In more severe case complete rest from tennis for a few weeks is necessary. Rest subdues the inflammation and helps promote healing. During this time, physico-therapy consisting of whirlpool and ultrasound is useful. In some instances, anti-inflammatory medication and possibly a cortisone injection may be beneficial.
更嚴重者必須幾星期不打球完全休息. 休息減輕發炎幫助促進癒合. 這一段期間, 包含漩渦和超音波的物理治療是有用的. 某些例子, 抗發炎藥和類固醇可體松注射可能是有利的.
Prolonged rest or immobilization of the limb is not recommended because muscle wasting will result. Maintenance of adequate muscular strength is an important factor in treatment. Graduated stretching and strengthening exercises should be done after the initial painful phase has ended. Isometrics are initially done with the elbow and wrist straight.
我們不建議肢體長期休息或固定不動, 因為會導致肌肉消耗. 維持適當肌肉強度在治療上是一個重要因素. 當最初的疼痛階段結束了之後, 就應該作一些分度的伸張和加強運動. 起初用手肘和手腕伸直作等張運動
When there is no pain from a firm handshake, strengthening exercises are started. A three to five-pound hand weight is used to strengthen the forearm muscles. A good exercise is done with the forearm flat on a table and the wrist hanging over the edge; a hand weight is held and the wrist is flexed and extended. The small muscles of the hand should also be strengthened. This can be done by squeezing a tennis ball or by spreading the fingers against a thick rubber band.
當牢牢握手不會引起疼痛時, 就開始加強肌力運動. 使用三到五磅手重量來強化前臂肌肉. 前臂橫平在桌上而手腕在邊緣懸垂, 維持一手重量而手腕屈曲和伸展, 這樣就可以作一個好的運動. 手的小肌肉也應該強化. 可以藉由壓擠一個網球或對抗厚橡皮帶伸展手指來作到此事.
People with tennis elbow have definite arm weakness, so a formal exercise program is most important. In recreational players the dominant arm should be five percent stronger than the non-dominant arm, and in competitive players, the dominant arm should be 10 percent stronger.
網球肘患者有確定的手臂虛弱現象, 因此有一個正式的運動計畫是最重要的. 休閒球員的優勢手臂應該比非優勢手臂有更強百分之五的肌力, 有競爭力的球員的優勢手臂則應該要更強百分之十.
After recovery, routine stretching and strengthening exercises should be continued.
恢復後, 應繼續常規的伸張和強化運動.
Technical and equipment modifications are also exceedingly important. At the top of the list are tennis lessons, which may help alleviate poor technical habits, such as faulty arm positions during the backhand.
技術和裝備修正也非常重要. 目錄頂端是網球課程, 可幫助減輕差勁的技術習慣, 例如反拍期間的錯誤手臂位置.
Modifications in equipment are simple enough and most valuable:
裝備的修正足夠簡單和最有價值.
Surface.
A fast court such as grass or cement will speed the velocity of the ball and
increase impact force generated toward the elbow. Therefore, playing on slower
surfaces such as clay or Har-Tru is preferable.
球場表面
快速球場如草地或水泥會加快球速而增加產生的對手肘的撞擊力. 因此在慢速球場如黏土紅土或Har-Tru 是比較偏好的
Balls.
Heavyweight, dead or wet balls are heavier and therefore produce more force on
the racquet. Fresh, regular duty balls are recommended.
球
重量的, 死球?或濕球比較重因此對球拍產生更多力量. 建議使用新鮮球,一般責任?球
Racquet.
There is no conclusive evidence that one type of racquet is better than another.
However, the lighter, medium-flex, evenly-balanced racquets are probably best.
Oversized racquets are useful for increasing the "sweet spot," thus making the
ball less likely to hit the frame and producing less elbow stress.
球拍
哪一種球拍比其他球拍好並無結論證明. 然而輕一點的, 中間彎曲的, 均衡的最好. 過大的球拍有用於增加甜蜜點, 因此使球不易於打到拍框而對手肘產生較少壓力
Strings.
Stringing patterns do not seem to matter but mild to moderate tension on the
strings (52 to 55 pounds) is recommended. Gut is more resilient and slightly
better than nylon, but the cost difference does not really justify the small
advantage. Therefore, use 16-gauge nylon.
拍線
拍線型態似乎不太有關但是建議在拍線上有輕微到中度的張力(52到55磅). 腸線比尼龍線更有彈性而稍好, 但價格不同對稍微的利益不真的是公平的. 因此使用16號尼龍線.
Grip.
A correct hand grip size will produce less stress. Most players tend to use a
handle that is too large. The proper size can be determined by measuring the
distance between the tip of the ring finger and the first palm crease.
握拍
正確的握把大小會產生較小壓力. 多數球員傾向使用太大的握把. 決定適度大小是由測量無名指尖和第一掌紋之間的距離.
As a last resort, surgery may be necessary in a patient who is resistant to treatment. The surgery is relatively simple and frequently effective. However, most people recover without an operation.
作為最後手段, 外科手術對治療無效的患者可能是必要的. 手術相當簡單經常有效. 然而多數患者不用開刀也可恢復.
To conclude, tennis elbow can be a difficult problem but it may be alleviated by thoughtful medical and technical measures.
結論是, 網球肘是困難的問題, 但是卻可以用深思熟慮的內科和技巧方法來減輕
Here are some tips about what to do about tennis elbow.
To alleviate a temporarily sore shoulder, elbow or wrist, a player can modify their racquet to absorb vibration. Try the following:
這裡關於網球肘怎麼辦有一些訣竅.
減輕暫時性的肩,肘,腕酸痛, 球員可以修正球拍來吸收震動. 嘗試以下方法:
· String towards the lower end of the recommended tension range for your racquet. A looser string face will absorb more of the ball's impact. A looser face will also add depth to shots without a full-powered swing.
拍線: 調整你的球拍到建議張力範圍的較低張力端. 鬆一點的拍線面會吸收更多球撞擊力. 鬆一點的線面即使沒有全力揮拍也可增加打擊深度
· Try a thicker string.
嘗試粗一點的拍線
· Try adding lead tape to increase the racquet's overall mass. Adding weight will help reduce the amount of shock transmitted to the arm and hand.
嘗試加鉛帶來增加球拍整體重量. 加重重量幫助降低傳到手臂和手的衝擊量.
· Check with your pro to see that your grip size is correct for your hand. It may be necessary to increase or decrease the handle size. Correct grip size can be an important factor in eliminating tennis elbow.
專業人檢查看看握拍大小對你的手來講是正確的. 必須增加或減少握把大小. 正確的握拍大小在消除網球肘是一個重要的因素.
· Vibration dampeners generally have no effect on amount of vibration to your elbow. All they really do is make the racquet sound and feel different.
抑制震動之物: 一般對減少手肘震動量無效. 它所能作的是製造拍響和感覺不同.
The following information, compiled by David Poyourow poy@irvine.dg.com, may be useful to readers suffering from tennis elbow.
· Ultimately, you have to rest it for a long time for it to recede.
· A doctor can prescribe anti-inflammatories like naprosin, although you might find ibuprofin works for you. A doctor can also give a shot of cortisone, or even arthroscopic surgery for it, but that is treating the symptom, not the cause.
· Stretch the tendon before you play by extending your elbow and then extending and flexing your wrist.
· Ice your elbow down after you play.
· Strengthen your grip to relieve the stress on your elbow with one of those blobs or springs you crush in your hand.
· Relearn your strokes to remove 'wristy-ness'. Use a locked wrist type stroke.
· Try a shock absorber on the strings.
· I have done all of the above and my elbow seldom bothers me; however, once you get it, you will always have a tendency to have it.
· Those bands that people put on their forearms change the position of the tendon, which allows you to abuse a fresh part of the tendon; perhaps while doing this, the old irritated part will heal.
下列資料, David Poyourow poy@irvine.dg.com 所編輯的, 對苦於網球肘的讀者可能有用.
1.最後, 為了消退網球肘, 你必須休息一段長時間
2.醫師可以開抗發炎藥如Naposin, 可能Ibuprofin對你有效. 醫師也可給你注射可體松類固醇, 甚至關節鏡手術治療, 但是那些都是治療症狀而非病因.
3.打球之前伸張肌腱-藉由伸展手肘然後伸屈手腕的方式
4.打球後冰敷手肘
5.強化握拍來減輕對手肘的壓力-藉由你手中壓碎的那些水滴彈簧之一?
6.重新學習打擊技術, 除掉手腕習性. 使用鎖住手腕型的打擊
7.嘗試拍線上用衝擊吸收器
我已經作過以上所有方式而網球肘很少再困擾我, 然而, 一但有過網球肘,你可能傾向重複再犯.
球員穿在前臂的那些束帶改變了肌腱的位置, 那讓你濫用了肌腱的新部位, 可能當你如此作為時, 舊傷有機會時間癒合
作為一個談網球拍|網球的部落格，實在有必要寫幾篇比較基本的介紹性文章，讓本部落格的讀者可以對網球拍|網球有較完整和正確的認識。不過說實在的越簡單的問題真的是越難回答..我今天想先就網球拍|網球的部分來談。網路上有關於網球拍|網球的文章不勝枚舉，這次我打算從一個非技術面的角度來看待網球拍|網球, 從網球拍|網球的內部抽離，站在一個更高的位置重新檢視它，希望可以由這樣的思考重新發現網球拍|網球的許多不同面貌！.網球拍|網球到底是什麼？請捫心自問，我這樣作，是否會幫到網球拍|網球需求者？如果不存在網球拍|網球需求，我是否還會這樣作?以上這段話不是我說的，也不是其他任何人的名言，這句話摘自官方。基本上官方對於網球拍|網球的立場，從這句話表露無遺！為什麼我們需要考慮網球拍|網球者的立場？答案非常簡單，因為沒有網球拍|網球者就沒有網球拍|網球，也不必網球拍|網球！減肥|瘦身|減重|瘦身餐|台中|減肥食譜|減肥日記|減肥瘦身|網球|網球拍|網球王子|網球拍拍|催眠|nlp|神經語言程式學|皮膚疾病|皮膚過敏|皮膚癢|皮膚病|美白|健康|醫療|疾病|