有哪些专业运动员知道但一般人不知道的运动伤病康复的技巧？ 第1页

Thanks for inviting! I can talk about a little detail during my recovery.

In April, I was finally able to do single leg calf raises with both legs.

It took me a while just to be able to do a single calf raise, by myself, with the left. It was a huge hurdle to clear. But once I did, we wanted to judge the strength compared to the right leg.

So we created a test where we marked the maximum range that I get on my left. Now when I do the test, I have to go at least 80 percent of that max range for it to count as a rep.

We also created something of a metronome that we have going, and I have to go up and down to the beat of the metronome. I get two warnings. If I don’t get above 80 percent, that’s a warning. And on the third one that I don’t get above 80 percent, I’m done.

It’s actually a really, difficult test. I’d challenge everyone to try it at home to see how many you can get. It’s a lot harder than you would think when you actually have to go to the beat of the metronome, and you have to get full range.

It’s also a good gauge of calf strength, and has allowed me to see real progress. A few months ago, I couldn’t even do a single left calf raise on my own. Now I’m at 20 reps before I fall below the 80 percent line. And on the right side, my maximum I’ve gotten is 27. So I’m right there, and that’s really encouraging.

The calf strengthening also helped my progress on the Alter-G, and I just recently finished the final phase of the Alter-G progression. That was a long process, starting with walking at a very low percentage of my body weight and grinding it out day by day making small gains.

Once I was able to do a single-leg calf raise on my own, they allowed me to run on the Alter-G. We started the program at like 50 percent body weight at a certain speed, and I’d do it for a certain time. Then the next time I’d do the same body weight, but we’d increase the speed and the time. Then we’d move do a different move up from 50 percent to 55-60-65, etc. Each time doing a workout, first we increase the body weight, then the distance, then the speed.

You kind of work your way up like that, doing different workouts on the Alter-G, until you get to roughly 80 percent. After 80 percent, the effects of the Alter-G are kind of minimal, and you can slowly get off the Alter-G and on to a normal treadmill, which is obviously 100 percent of your body weight.

That’s where I am right now. I’ve just started running.

从受伤到4月份，我终于实现了两条腿都能够独立完成单腿提踵的动作。

我用了好久的时间才能独立地用左腿完成提踵动作。这对我来说是一个极大的障碍，但是当我克服了之后，我们需要将它和右腿的力量进行对比。

所以我们进行了一个测试，标记了我左腿能达到的最大范围。现在当我进行测试时，我必须要至少达到最大范围的80%才能算作是有效的成绩。

我们还制作了一个像节拍器一样的东西，我需要不断地上下移动才能跟得上节拍器的节奏。在这项测试中我会遇到两个警告。如果我没有做到80%，我会被警告。如果我在第三次没有达到80%以上，我就死定了。

这项测试非常非常困难。我让家里所有人进行了尝试，看看他们能做到什么程度。当你发现你需要跟上节拍并且达到全部范围时，这比你想象的要难得多。

这也是衡量小腿力量的一个很好的指标，让我看到了真正的进步。几个月前，我甚至都不能独立完成一次左腿提踵，但现在我能在80%的线上坚持20个回合。对于我健康的右腿来说，我的最好成绩是27个回合。我离目标已经很近了，这给了我极大的鼓舞。

小腿力量的训练也有助于我在反重力跑步机上的进步，最近我刚刚我完成Alter-G跑步机最后阶段的训练。这是一个漫长的过程，首先以对我来说较小的负荷步行，之后每天小幅增加压力，逐渐取得成效。

当我能独立完成单腿提踵后，他们开始让我在反重力跑步机上奔跑。我们的规划是首先设定我体重的50%重力，以一定的速度跑一段时间。下一次还是以同样的重力，但是会提高速度和增加时间。之后我们会逐渐把重力增加到我体重的55%、60%、65%等等。每一次进行锻炼时，我们会先增大重力，然后增加距离，最后提高速度。

你就以这样的方式运动，在反重力跑步机上进行不同的锻炼，直到重力增加到自身体重的80%。达到80%之后，反重力跑步机的效果就很微弱了，你就可以转到普通跑步机上进行训练，也就是以你全部的自重作为压力。

我现在就到达了这个阶段，可以开始跑步啦！