优化Z角度使跑步免受伤害（在线收听） |
The Gait Guys define the Z angle as: "hip extension should equal ankle dorsiflexion, and vice versa." (Hip extension is the direction of your hip moving towards the back of your body. Ankle dorsiflexion is the movement of your toes and ankle being flexed up towards your knee.) The Z angle is formed by the connection of your hip and ankle, and optimizing it may be the key to pain-free running and improved running efficiency. 步态训练者将Z角定义为：“髋部伸展能平衡踝关节背屈，反之亦然。”（臀部伸展是指臀部朝着身体移动的方向。踝关节背屈时脚趾和脚踝的运动朝向膝盖弯曲。）连接你的髋关节和踝关节形成Z角，并且优化Z角的关键就是无痛自由跑和提高跑步效率。
Running and the Mystical Z Angle
跑步和神秘的Z角
If you are a runner, then you understand how important it is to maintain optimal running form to maximize efficiency and to prevent injury. Your physical therapist can analyze your running gait pattern and help you determine the best running form to keep you on the road and out of the rehab clinic.
如果你是一个运动员，就能理解维持最大效率的最佳跑步方式和防止受伤是多么重要。你的物理治疗师可以分析你的跑步步态模式并帮助你确定在路上最好的跑步方式，并远离康复诊所。
How Do I Find My Z Angle?
如何发现自己的Z角？
Finding your Z angle is easy—if you have the right tools. Here's how to find your Z angle (you may need some help with this):
找到你的Z角非常简单，只要你有合适的工具。下面是如何找到你的Z角(你可能需要一些帮助):
? Obtain a still photo of you running, shot from the side. Your back foot should be on the ground, but just about to leave the ground in terminal stance. Your front leg should be up in the air and flexed in front of you. (The best way to obtain this photo is with a video analyzing app like Dartfish. You'll need a friend to take the video of you running on a treadmill.)
? 获得你跑步时从侧面拍摄的静止照片。你的后脚应该在地面上，但是是要离开地面的那一刻。前腿则弯曲离开地面。（获得这种照片的最好办法就是利用一个视频分析软件像雷达鱼APP。你还需要一个朋友来录制你在跑步机上的跑步视频。)
? Once you have the photo, draw a line through your hip joint that is parallel with the plane of the top of your pelvis.
? 一旦你有了这张照片，通过你的髋关节画一条平行于骨盆顶部平面的平行线。
? Draw a line along your stance leg extending down from your hip to your ankle.
? 沿着你站立位的腿从臀部到脚踝画一条延伸线。
? Draw a line from your ankle joint, through your foot, and to your toes.
? 从你的踝关节通过你的脚和脚趾画一条线。 |
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