關於 itb test ，我們在網路上蒐集到這些相關的討論、資訊與評價

終於下定決心要開始運動🏃​
怎麼才跑沒幾天膝蓋外側就開始痛了呢⁉️​
雖然說進步總是艱辛的​
但是如果你現在繼續跑可能後果會更嚴重喔❗️​
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今天🐑老師來介紹新手跑者的惡夢「「髂脛束症候群」」​
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📍「髂脛束症候群（ITBS)是什麼❓」​
「髂脛束 ITB」是一條很強壯的筋膜，當膝蓋彎曲時，ITB會開始在膝蓋外部摩擦，正常情況下是不會痛的，但是當ITB過緊或是產生其他病變時，就會引起疼痛。​
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👉「常常一開始不會痛，結果後面越跑越痛。」​
髂脛束症候群也不是專只有跑步才會有​
任何需要彎曲膝蓋、撞擊、或是跳躍的運動都是好發族群喔❗️​
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📍「Ober's Test歐伯氏測試」：​
透過以下檢查，可以更精確的判別ITBS：​
❤️步驟一：患者側躺將患側朝上​
💛步驟二：施測者將患者膝蓋彎曲90º向後拉伸​
💚步驟三：將膝蓋慢慢放下來​
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⚠️過程中，如果出現膝外側疼痛​
或ITB無法放至床面，則為陽性反應。​
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🚨有四分之一的跑著都曾經有過膝蓋外側痛的經驗​
但是為什麼總是一直復發好不了呢？​
📍「康復三撇步」：​
修改動作—伸展與強化—逐漸重回運動​
1️⃣.降低運動量或改變項目至少六週，直到發炎反應減輕​
嘗試不會加劇疼痛的活動，例如：瑜伽、散步...​
2️⃣.進行常規的伸展與放鬆筋膜（利用滾筒做固定點的按壓），並同時強化髖部肌群，建議每日進行3次，直到症狀消失。​
3️⃣.運動前充足熱身，並逐漸增加運動量，於運動後可以冰敷降低不適感，盡量避免下坡或是堅硬不平的道路，並穿適合運動的鞋子，或請醫師進行步態矯正。​
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雖然目前形成ITBS的原因還沒有答案​
但是積極伸展與放鬆，加強骨盆肌群​
在臨床上有正面效益❗️​
⚠️如果休息後狀況持續惡化或反覆復發​
還是要求助醫師做進一步檢查喔❗️​
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這篇文章對你有幫助嗎？​
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留下一顆❤️讓我們知道吧！​
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你的支持是我們繼續的最大動力​
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#sportsyang#workout #sportsrecovery #yang羊#athletictrainer ​
#coach #muscle#fasciagun#core training #肌力訓練#運動傷害#姿勢矯正#運動恢復#運動按摩#運動疲勞#運動#健身#重訓#健身房#跑步#馬拉松#健康##運動表現#力量#肌耐力#臀肌#髂脛束症候群#跑者膝

公共醫生協會都不建議病人戴銅心口罩看病

https://www.facebook.com/715081028611249/posts/2934141100038553/?d=n

創新及科技局於五月五日宣布，政府將向全港市民免費派發可重用的「銅芯抗疫口罩＋™」。根據政府新聞網公布，於五月七日總登記人數已達200萬人。據悉，局方在對外公布前更已預先安排派發給安老院舍長者事宜，部分長者更在剛過去的一個星期收到「銅芯抗疫口罩＋™」。

然而，食物及衞生局局長陳肇始在五月八日的立法會一個委員會會議上表示，重用口罩並非醫學用途，而是一般用途，如要到醫院或醫療機構，應該使用外科口罩或N95。由於居住在安老院舍的長者大都有長期病患，亦常到醫院和診所留醫和求診，因此安老院舍亦屬感染風險高的地方。再者，「銅芯抗疫口罩＋™」用後的清洗程序複雜，院舍長者難以自行處理；院舍人手長期緊拙，根本未能替每位院友定期妥善清洗。如院友長期配戴未經妥善清洗的重用口罩，有機會感染各種呼吸道傳染病，亦有可能在院舍內做成大規模爆發。最後，在政府公布的測試報告顯示，「銅芯抗疫口罩＋™」反映透氣度的降壓平均值高於4，60次清洗後更接近5，不符合美國ASTM及歐洲EN14683的標準，長者、呼吸道疾病或心血管疾病患者配戴後容易感到呼吸困難。

因為以上各種原因，香港公共醫療醫生協會並不建議 1. 求診者和訪客在醫院和普通科診所內；2. 安老院舍長者，配戴重用「銅芯抗疫口罩＋™」。 本會亦於二〇二〇年五月十日分別致函醫院管理局及社會福利署，詢問以下事項：
1. 如求診者和訪客在醫院和普通科診所內配戴重用「銅芯抗疫口罩＋™」，局方會否勸喻他們即時更換外科口罩？如市民要求，局方會否為他們提供新的外科口罩以作更換?
2. 署方有沒有向安老院舍發出有關使用「銅芯抗疫口罩＋™」的正確指引？公院醫生到安老院舍探訪時經常發現院友並未配戴外科口罩，院舍職員反映他們未能為院友準備足夠口罩。安老院舍的探訪安排放寬在即，院友從社區感染到新型冠狀病毒肺炎的風險亦隨之而増加，請問署方會否為全港安老院舍提供外科手術口罩？

*English Version*

The Innovation and Technology Bureau (ITB) announced on May 5 that the government will distribute free reusable CuMask+™ to all Hong Kong citizens. According to news.gov.hk, they had received over 2,000,000 registrations in total on May 7. It is noted that before the government announced to the general public, they had already made arrangements on distributing them to the residential care homes for the elderly (RCHs), some of the older adults have already received CuMask+™ during the past week.

However, Professor Chan, Secretary for Food and Health Bureau, announced on a LegCo Committee meeting on May 8 that the reusable CuMask+™ is not for medical usage but only for general usage. If anyone is going to hospitals or medical institutions, they should instead use surgical masks or N95s respirator masks. Most of the older adults living in the RCHs have chronic illnesses that require them to visit or stay at hospitals and clinics frequently. Therefore, RCHs are considered as places with high risks of infection. Furthermore, the cleaning process of CuMask+™ is complicated that older adults will find it hard to do it themselves. In addition to the tight manpower situation in RCHs, it is impossible to help all residents to clean their masks properly and thoroughly every day. If older adults wear the unclean reusable masks for a long period of time, they will have high chances of being infected with various respiratory tract infections, resulting in massive outbreak within the RCHs presumably. Lastly, in the test report published by the government, the Air Exchange Pressure of CuMask+™ is 4 in average, and it even reaches almost 5 after 60 times of washes, which is not up to the standard of American Society for Testing and Materials (ASTM) as well as European Standards EN14683. Older adults and people with existing respiratory illnesses or cardiovascular diseases can easily experience breathing difficulties after wearing CuMask+™.

In view of the above, Hong Kong Public Doctors' Association does not recommend, 1) Patients or visitors in hospitals or general out-patient clinics; 2) Older adults in RCHs, to wear or reuse the CuMask+™. We have already written to the Hospital Authority (HA) and Social Welfare Department (SWD) representatively for the followings:

1. If patients or visitors wear reusable marks in hospitals or general out-patient clinics, will HA ask them to wear surgical masks immediately? If upon the request of the public, will HA provide them with surgical masks to change for?

2. Has SWD provided clear guidance regarding the proper use of CuMask+™ for all RCHs? When the public hospital doctors visit the RCHs, they observe that most of the older adults do not wear surgical masks. The staff also reflected that they do not have sufficient stock of surgical masks. With the relaxation of RCHs visit arrangements, the chance of the elderly getting inflected with COVID-19 will accordingly increase. We would like to ask if SWD has made any arrangement on providing surgical masks to all RCHs in Hong Kong.

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