伊氏操(Esice)中英文对照版【完整版】

下面是小编为大家整理的伊氏操(Esice)中英文对照版【完整版】,供大家参考。

　

　伊氏操（Esice ）

　足底 Plantar 足底筋膜炎、跟骨骨刺、胼胝、鸡眼、拇囊炎和鼓锤趾等。

　Plantar fasciitis, heel spur, callus, corn, bunion, drum hammer toe and so on.

　总时间：15 分钟 每天次数：每天早晨一次 练习时间：每天练习，直至 24 小时不再感到疼痛。疼痛消失后，再继续练习一星期，然后开始练习总保健操。对于不发生疼痛的症状，如拇囊炎，可在练习此段伊氏操三星期后开始练习总保健操。

　Total time: It may take you about 15mins for this exercise. Do it once a day in the morning. You have to insist in doing it one week after your pain gone. For bunion, maybe there is no pain, after doing this exercise for 3weeks, you have to do the whole exercise.

　脚点弯曲和脚画圈 脚点弯曲：仰卧，全身放松，一条腿伸直，另一条腿屈膝屈髋，双手握住大腿和膝关节交界处，放松臀部和大腿肌肉，保持脚尖向上，先令脚趾用力伸向胫骨（小腿前面），然后再弯向脚底，如此算作一次。每只脚做20 次。

　脚画圈：上述体位下，屈曲侧的脚做顺时针和逆时针方向转动各 30 次。做完一侧后换另一侧。注意！做这一动作时要保持膝部不动，只用踝关节转动，同时还要保持大腿和腰臀部肌肉放松。

　Foot bending and foot circle(Picture 1)

　Foot bending: Lie on your back and relax. Keep one leg straight, and bend your other knee and hip. Handle the joint of the thigh and knee with your two hands. Relax the muscles of the hip and thigh, make sure your toes are upward. Bend your toes close to the tibia side(your front shin), then to your plantar side, this is one circle. You have to do this exercise 20 times every leg.

　Foot circle: The same position as Foot bending. Rotate your foot of the bending side clockwise and anticlockwise respectively 30 times. Two feet take turns to do it. Notice! Make sure your knee is fixed and only rotate your ankle, and at the same time you have to relax your muscles of thigh and hip.

　仰卧腓肠肌（小腿肚）训练和伸展腿筋训练 仰卧腓肠肌（小腿肚）训练：仰卧，一条腿膝部弯曲，脚底平置于地板上，两腿相距胯宽，另一腿伸直抬起至 45°，用一带子勒住脚球（脚趾后足弓前突起部分），拉紧带子将脚趾拉向足背方向，维持腿伸直，保持两条腿平行，两肩和腰臀肌肉放松，维持 30 秒，换另一边做。

　伸展腿筋训练：仰卧，一条腿膝部弯曲，脚底平置于地板上，两腿相距胯宽，另一腿伸直，用一带子勒住脚弓，拉紧带子将腿拉向自己身体方向，维持大腿拉紧腿伸直，直至髋关节屈曲 90°，维持 30 秒，换另一边做。注意！屈髋角度不可过度，不能使臀部离开地面。

　The exercise of stretching gastrocnemius and hamstring The exercise of stretching gastrocnemius(Picture 2): Lie on your back, bend one of your legs, and put your same side foot on the floor. Make sure the same width of your two legs with your hip, then uplift your other leg straight with an angle of 45 degrees. Put a belt around balls of your foot, pull the

　belt, and it makes your toes to the direction of acrotarsium. You have to make sure your leg straight, and your two legs parallel, and relax the muscles of your two shoulders, back and hip. Keep this position for 30secs and two legs take turns to do this exercise.

　The exercise of stretching hamstring (Picture 3): Lie on your back, bend one of your legs, and put your same side foot on the floor. Make sure the same width of your two legs with your hip, then uplift your other leg straight. Put a belt around arch of your foot, pull the belt to the direction of your body. You have to make sure your leg straight, pull the belt until the angle of the hip is 90 degrees. Keep this position for 30secs and two legs take turns to do this exercise. Notice! The angle of the hip is no more than 90 degrees, and do not let your haunches off the floor.

　静态伸展：双手扶地，膝部跪于椅子或木块上，使背部和头部尽量放松，两块肩胛骨凑向背中央，放松全身，使腰背部自然塌下，背部形成一弓形，手臂要伸直，同时让髋部向头侧稍移动 10－20cm，尽量使髋关节位于膝部的头侧，避免髋部于膝部在同一条垂线上，维持 1－2 分钟。

　Static stretching(Picture 4): With your two hands handing on the ground and your knee on chair or wood block, try to move your two scapulas to the center line of your body, keep relax, and let your back go down as an arch. Remember to keep your arms straight and move your hips to the head side for 10-20cm, make your hips ahead of your knees instead of letting them at the same vertical line. Keep for 1-2mins.

　空气凳：背及臀部都靠墙站立，并紧贴于墙上，两腿向前走，这时背及胯部会自然沿墙滑落，一直滑到像是坐在凳子上一样（这时大腿与背部成 90°）。膝部可略向前超过足踝，但不应超过脚趾（自己允许看到自己的脚趾）。这是如果感到膝关节痛，可以使身体沿墙稍向上滑以减轻压力。腰部以下紧贴着墙，感到大腿上面的股四头肌在用力。维持此姿势 1－3 分钟。这一动作可能有点吃力，开始不必太勉强，开始可能只能维持几秒钟，以后循序渐进，逐渐增加到 1 分钟。注意！做完这一动作后需要走动约一分钟。

　Air stool(Picture 5): Make your back and hips close to the wall as closely as possible, then put your two legs a little forward, just like you sat on a bench( the angle of your thigh and back are 90-degree ). You can let your knees between ankles and toes. It does not matter if you can see your toes. At this time, if you feel pain on your knees, you can let your body move a little higher to relief stress. Make sure your back close to the wall, you can feel your quadriceps contraction. Keep for 1-3mins. It may be hard for you to finish it at first, you can keep on doing it until you can keep for 1min. Notice! When you have finished this exercise you have to walk for about 1min.

　 1 脚点弯曲和脚画圈

　2

　仰卧腓肠肌（小腿肚）训练

　 3 伸展腿筋训练

　4 静态伸展

　5

　空气凳

　踝 踝 对（非骨折性）足踝痛的 伊氏治疗 Ankle Therapy for ankle pain (no fracture ) 1． 明确为非骨折性病变后，将脚踝浸于冰水中，在能忍耐的范围内尽可能泡的久一些，当冷的不能忍耐时，抬起脚 1－2 分钟，再放回冰水中，这样放进/拿出约需 10－12 分钟。

　2． 做仰卧腹股拉伸 35－45 分钟。

　3． 穿上袜子和鞋子，站起来，逐渐使足踝担负起身体重量，当完全担负体重后，慢慢而小心地走几步看，这时要确定脚是向前，并做出脚跟————脚球（大脚趾后面的球形脚掌）—————脚趾的正确走路姿势。

　4． 每天做仰卧腹股拉伸，直至足踝恢复正常。

　1 仰卧腹股拉伸 1. First, you have to make sure that there is no fracture, then put your ankle in ice water as long as you can endure. If you can not bear any more, take your foot out for about 1-2mins. Then put it back again. It may take you about 10-12mins to do it. 2. Lying on your back and stretching the abdomen(Picture 1): Do this exercise for 35-45mins. 3. Put on your socks and shoes, and stand up! Use your ankle to bear the burden of your body gradually until it can bear the whole body, then try to walk a few steps very carefully. Make sure the correct walk position, make your foot forward, and first let your heel on the floor, then the ball of your foot, and your toes at last. 4. You have to insist in doing the exercise as picture 1 until your ankle are normal.

　防止跟腱痛的伊氏操 Exercise for achillodynia 总时间：30 分钟 每天次数：每天早晨或晚上睡前一次 训练时间：一直做到 24 小时都不会痛。

　Total time is30mins, once everyday in the early morning or before the bedtime until pain gone.

　脚画圈：仰卧，全身放松，一条腿伸直，另一条腿屈膝屈髋，双手握住大腿和膝关节交界处，放松臀部和大腿肌肉，保持脚尖向上，屈曲侧的脚做顺时针和逆时针方向转动各 30 次。做完一侧后换另一侧。注意！做这一动作时要保持膝部不动，只用踝关节转动，同时还要保持大腿和腰臀部肌肉放松。注意！此时不要做点弯曲。

　Foot circle(Picture 1): Lie on your back, relax, with one leg straight and the other one with bend knee and coxa. Your two hands hold the junction of thigh and knee joint, relax the muscles of hip and thigh.

　Keep toes of the bandy leg upwards, and then rotate the same side foot 30 times clockwise and anticlockwise respectively. Two legs take turns to finish it. Notice! During the exercise you have to keep your knee still, only rotate your ankle and make sure to keep your muscles between thigh and hip relax. Notice! At this time you do not have to do foot bending.

　 静态背：仰卧，使两腿在椅子或木块上呈 90°弯曲。两手可放在肚子上或在身体两侧自然展开。整个背部都贴于地板上。做腹式呼吸，吸气时腹部肌肉会升起，呼气时落下。维持这一姿势 5－10 分钟。

　Still back(Picture 2): Lie on your back, put your two legs on chair or wood block and bend 90 degrees. Then put your arms on your abdomen or your body sides. Keep your back on the floor. Take belly breaths, you can feel your abdomen rise when you inhale and down when you exhale. Keep for 5-10min.

　 1 脚点弯曲和脚画圈

　 2 静态背

　静态靠墙（静态壁）：仰卧，两腿沿墙向上伸直，相距胯部宽度，拉紧大腿肌肉，使脚及脚趾向地板弯曲，使臀部及大腿后部肌肉尽量贴近墙壁，贴的越近越好，集中注意力使上身放松。维持 3－5 分钟。

　Lean against the wall(Picture 3): Lie on your back, keep your legs straight along the wall, the width of your legs is the same with haunches. Make your muscles on your thigh contractive, then bend your feet and the toes down, keep your hip as closely as possible to the wall. Relax your upper body. Keep this position for 3-5min.

　仰卧腹股拉伸：仰卧，一条腿放于木块或椅子上，膝部呈 90°弯曲，另一条腿向外伸直放在地板上。注意！两条腿都与胯和肩排列成一条直线，伸直的那条腿的脚应该向上竖起，以防倒向一边。以此姿势至少维持 10分钟，然后换另一侧做。

　此伊氏操的另一测定方法是利用大腿试验，使伸直的大腿收缩，看看你感到那一部位收缩最强，开始时会是近膝部，在继续拉伸中每间隔 3－5 分钟做一次试验收缩，收缩最强的部位会向上移至大腿。注意不要使大腿肌肉一直收缩，每次收缩后要立即放松，这只是在做试验，在感到收缩最强的肌肉移至胯部时，提示拉伸目的基本达到，换另一侧做。

　Lying on your back and stretching the abdomen(Picture 4): Lie on your back, put one leg on wood block or chair, bend knee 90 degrees, put the other leg straight on the floor. Notice! Make sure the two legs are on the same line with haunches and shoulders and keep foot of the straight leg upwards in case it falls to one side. Keep this pose for at least 10min, and change to the other side. When you do this exercise, you can feel the muscles contraction. You can feel by yourself where is the most powerful contraction, it may near the knee at first, during the exercise you can shrink your muscle every 3-5min, the strongest muscle contraction place may move to the thigh. Please do not make your muscle contractive all the time, you have to relax after every contraction. It is just a test, when you can feel the strongest muscle contraction move to your haunch, change to the other side.

　 3 静态靠墙

　4 仰卧腹股拉伸

　 小腿肚痛、足底痛或胫骨磨损 Calf pain, Plantalgia, Tibia wear 总时间：30 分钟 每天次数：每天早晨或睡前一次 训练时间：一直做到 24 小时都不...

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