{"id":472,"date":"2025-07-13T12:44:12","date_gmt":"2025-07-13T04:44:12","guid":{"rendered":"https:\/\/www.werunners.com\/?p=472"},"modified":"2025-07-13T13:53:27","modified_gmt":"2025-07-13T05:53:27","slug":"ankle-iv%ef%bc%9a%e8%b8%9d%e5%85%b3%e8%8a%82%e6%8d%9f%e4%bc%a4%e7%9a%84%e5%ba%b7%e5%a4%8d%e9%98%b6%e6%ae%b5%e4%b8%8e%e7%a7%91%e5%ad%a6%e8%ae%ad%e7%bb%83%e6%96%b9%e6%b3%95","status":"publish","type":"post","link":"https:\/\/www.werunners.com\/index.php\/2025\/07\/13\/ankle-iv%ef%bc%9a%e8%b8%9d%e5%85%b3%e8%8a%82%e6%8d%9f%e4%bc%a4%e7%9a%84%e5%ba%b7%e5%a4%8d%e9%98%b6%e6%ae%b5%e4%b8%8e%e7%a7%91%e5%ad%a6%e8%ae%ad%e7%bb%83%e6%96%b9%e6%b3%95\/","title":{"rendered":"ANKLE IV\uff1a\u8e1d\u5173\u8282\u635f\u4f24\u7684\u5eb7\u590d\u9636\u6bb5\u4e0e\u79d1\u5b66\u8bad\u7ec3\u65b9\u6cd5"},"content":{"rendered":"\n<p>\u8e1d\u5173\u8282\u635f\u4f24\u540e\u7684\u5eb7\u590d\u662f\u4e00\u4e2a\u5faa\u5e8f\u6e10\u8fdb\u7684\u8fc7\u7a0b\uff0c\u901a\u5e38\u5305\u62ec\u6025\u6027\u671f\u3001\u4e9a\u6025\u6027\u671f\u548c\u529f\u80fd\u6062\u590d\u671f\uff0c\u6bcf\u4e2a\u9636\u6bb5\u90fd\u6709\u660e\u786e\u7684\u76ee\u6807\u4e0e\u76f8\u5e94\u7684\u8bad\u7ec3\u65b9\u6cd5\u3002\u4eca\u5929\uff0c\u6211\u4eec\u5c06\u8be6\u7ec6\u4ecb\u7ecd\u8fd9\u4e09\u4e2a\u9636\u6bb5\u7684\u5177\u4f53\u7279\u70b9\u4e0e\u8bad\u7ec3\u65b9\u6cd5\uff0c\u5e2e\u52a9\u4f60\u66f4\u597d\u5730\u8fdb\u884c\u79d1\u5b66\u5eb7\u590d\u3002<\/p>\n\n\n\n<p><strong>\u6025\u6027\u671f\uff081~2\u5468\uff09<\/strong><\/p>\n\n\n\n<p>\u6025\u6027\u671f\u4ee5\u63a7\u5236\u80bf\u80c0\u548c\u75bc\u75db\u4e3a\u9996\u8981\u76ee\u6807\u3002\u91c7\u7528&#8221;PRICE&#8221;\u539f\u5219\u8fdb\u884c\u5904\u7406\uff0c\u5373\u4fdd\u62a4(Protection)\u3001\u4f11\u606f(Rest)\u3001\u51b0\u6577(Ice)\u3001\u52a0\u538b(Compression)\u548c\u62ac\u9ad8(Elevation)\u3002<\/p>\n\n\n\n<p>\u63a8\u8350\u8bad\u7ec3\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<p>\u2022 \u8e1d\u6cf5\u8fd0\u52a8\uff1a\u7f13\u6162\u5730\u8fdb\u884c\u811a\u90e8\u4e0a\u4e0b\u8fd0\u52a8\u3002<\/p>\n\n\n\n<p>\u2022 \u8db3\u8dbe\u6293\u63e1\uff1a\u7528\u811a\u8dbe\u6293\u53d6\u6bdb\u5dfe\uff0c\u4fc3\u8fdb\u8840\u6db2\u5faa\u73af\u3002<\/p>\n\n\n\n<p>\u2022 \u7b49\u957f\u6536\u7f29\u7ec3\u4e60\uff1a\u5728\u4e0d\u79fb\u52a8\u5173\u8282\u60c5\u51b5\u4e0b\u7ef7\u7d27\u808c\u8089\uff0c\u7ef4\u6301\u808c\u8089\u6d3b\u6027\u3002<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"720\" style=\"aspect-ratio: 1280 \/ 720;\" width=\"1280\" controls src=\"http:\/\/www.werunners.com\/wp-content\/uploads\/2025\/07\/Toe-Curl.mp4\"><\/video><\/figure>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"720\" style=\"aspect-ratio: 1280 \/ 720;\" width=\"1280\" controls src=\"http:\/\/www.werunners.com\/wp-content\/uploads\/2025\/07\/Towel-Scrunch.mp4\"><\/video><\/figure>\n\n\n\n<p><strong>\u4e9a\u6025\u6027\u671f\uff083~4\u5468\uff09<\/strong><\/p>\n\n\n\n<p>\u6b64\u9636\u6bb5\u4e3b\u8981\u76ee\u6807\u4e3a\u6062\u590d\u5173\u8282\u6d3b\u52a8\u5ea6\uff0c\u589e\u5f3a\u808c\u8089\u529b\u91cf\uff0c\u9884\u9632\u7622\u75d5\u7c98\u8fde\u3002<\/p>\n\n\n\n<p>\u63a8\u8350\u8bad\u7ec3\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<p>\u2022 \u5173\u8282\u6d3b\u52a8\u5ea6\u7ec3\u4e60\uff1a\u5982\u8e1d\u5173\u8282\u7ed5\u5708\u53ca\u201c\u753b\u5b57\u6bcd\u201d\u8fd0\u52a8\u3002<\/p>\n\n\n\n<p>\u2022 \u808c\u529b\u589e\u5f3a\u7ec3\u4e60\uff1a\u4f7f\u7528\u5f39\u529b\u5e26\u8fdb\u884c\u8e1d\u5173\u8282\u56db\u4e2a\u65b9\u5411\u7684\u963b\u529b\u8bad\u7ec3\u3002<\/p>\n\n\n\n<p>\u2022 \u67d4\u97e7\u6027\u4e0e\u7b4b\u819c\u653e\u677e\uff1a\u5229\u7528\u6bdb\u5dfe\u3001\u6ce1\u6cab\u8f74\u8fdb\u884c\u62c9\u4f38\u4e0e\u653e\u677e\u3002<\/p>\n\n\n\n<p>\u2022 \u5e73\u8861\u529f\u80fd\u8bad\u7ec3\uff1a\u9010\u6b65\u589e\u52a0\u5355\u811a\u5e73\u8861\u7ec3\u4e60\u3002<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"720\" style=\"aspect-ratio: 1280 \/ 720;\" width=\"1280\" controls src=\"http:\/\/www.werunners.com\/wp-content\/uploads\/2025\/07\/Dynamic-Pronation-With-TB.mp4\"><\/video><\/figure>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"720\" style=\"aspect-ratio: 1280 \/ 720;\" width=\"1280\" controls src=\"http:\/\/www.werunners.com\/wp-content\/uploads\/2025\/07\/Single-Leg-Supination.mp4\"><\/video><\/figure>\n\n\n\n<p><strong>\u529f\u80fd\u6062\u590d\u671f\uff085~8\u5468\uff09<\/strong><\/p>\n\n\n\n<p>\u529f\u80fd\u6062\u590d\u671f\u65e8\u5728\u5168\u9762\u6062\u590d\u8e1d\u5173\u8282\u7684\u529f\u80fd\u4e0e\u8fd0\u52a8\u4fe1\u5fc3\u3002<\/p>\n\n\n\n<p>\u63a8\u8350\u8bad\u7ec3\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<p>\u2022 \u5355\u811a\u529b\u91cf\u8bad\u7ec3\uff1a\u5355\u811a\u63d0\u8e35\u3001\u5355\u817f\u6df1\u8e72\u3002<\/p>\n\n\n\n<p>\u2022 \u9ad8\u7ea7\u5e73\u8861\u4e0e\u654f\u6377\u6027\u8bad\u7ec3\uff1a\u4f7f\u7528\u5e73\u8861\u677f\u3001BOSU\u7403\u8fdb\u884c\u52a8\u6001\u5e73\u8861\u8bad\u7ec3\u3002<\/p>\n\n\n\n<p>\u2022 \u8dd1\u8df3\u4e0e\u4e13\u9879\u8bad\u7ec3\uff1a\u9010\u6b65\u5f00\u59cb\u6162\u8dd1\u548c\u8df3\u8dc3\u7ec3\u4e60\uff0c\u6a21\u62df\u8fd0\u52a8\u4e13\u9879\u6280\u80fd\u3002<\/p>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"720\" style=\"aspect-ratio: 1280 \/ 720;\" width=\"1280\" controls src=\"http:\/\/www.werunners.com\/wp-content\/uploads\/2025\/07\/Anti-Pronation-Heel-Raise.mp4\"><\/video><\/figure>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"720\" style=\"aspect-ratio: 1280 \/ 720;\" width=\"1280\" controls src=\"http:\/\/www.werunners.com\/wp-content\/uploads\/2025\/07\/Single-Leg-Around-The-World.mp4\"><\/video><\/figure>\n\n\n\n<p><strong>\u603b\u7ed3<\/strong><\/p>\n\n\n\n<p>\u79d1\u5b66\u5730\u6309\u7167\u9636\u6bb5\u8fdb\u884c\u8e1d\u5173\u8282\u5eb7\u590d\u8bad\u7ec3\u81f3\u5173\u91cd\u8981\u3002\u4e0d\u540c\u9636\u6bb5\u9488\u5bf9\u4e0d\u540c\u76ee\u6807\uff0c\u91c7\u7528\u5408\u9002\u7684\u8bad\u7ec3\u65b9\u6cd5\u548c\u5668\u6750\uff0c\u6709\u52a9\u4e8e\u5feb\u901f\u800c\u6709\u6548\u5730\u6062\u590d\u8db3\u8e1d\u529f\u80fd\uff0c\u56de\u5f52\u6b63\u5e38\u751f\u6d3b\u548c\u8fd0\u52a8\u3002<\/p>\n\n\n\n<p>\u4e0b\u4e00\u671f\uff0c\u6211\u4eec\u5c06\u63a2\u8ba8\u8db3\u8e1d\u5eb7\u590d\u4e2d\u7684\u8425\u517b\u652f\u6301\u548c\u65e5\u5e38\u751f\u6d3b\u6ce8\u610f\u4e8b\u9879\uff0c\u656c\u8bf7\u5173\u6ce8\uff01<\/p>\n\n\n\n<p><strong>END<\/strong><\/p>\n\n\n\n<p>#Expert Insight<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u8e1d\u5173\u8282\u635f\u4f24\u540e\u7684\u5eb7\u590d\u662f\u4e00\u4e2a\u5faa\u5e8f\u6e10\u8fdb\u7684\u8fc7\u7a0b\uff0c\u901a\u5e38\u5305\u62ec\u6025\u6027\u671f\u3001\u4e9a\u6025\u6027\u671f\u548c\u529f\u80fd\u6062\u590d\u671f\uff0c\u6bcf\u4e2a\u9636\u6bb5\u90fd\u6709\u660e\u786e\u7684\u76ee\u6807\u4e0e\u76f8\u5e94\u7684\u8bad &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.werunners.com\/index.php\/2025\/07\/13\/ankle-iv%ef%bc%9a%e8%b8%9d%e5%85%b3%e8%8a%82%e6%8d%9f%e4%bc%a4%e7%9a%84%e5%ba%b7%e5%a4%8d%e9%98%b6%e6%ae%b5%e4%b8%8e%e7%a7%91%e5%ad%a6%e8%ae%ad%e7%bb%83%e6%96%b9%e6%b3%95\/\" class=\"more-link\">\u7ee7\u7eed\u9605\u8bfb<span class=\"screen-reader-text\">\u201cANKLE IV\uff1a\u8e1d\u5173\u8282\u635f\u4f24\u7684\u5eb7\u590d\u9636\u6bb5\u4e0e\u79d1\u5b66\u8bad\u7ec3\u65b9\u6cd5\u201d<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":474,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-472","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/posts\/472","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/comments?post=472"}],"version-history":[{"count":3,"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/posts\/472\/revisions"}],"predecessor-version":[{"id":483,"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/posts\/472\/revisions\/483"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/media\/474"}],"wp:attachment":[{"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/media?parent=472"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/categories?post=472"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.werunners.com\/index.php\/wp-json\/wp\/v2\/tags?post=472"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}