測心兼拉筋 馬拉松賽前加護

每年一度馬拉松比賽，將於周日（2月20日）舉行，心臟科醫生建議市民如有需要，應先進行身體檢查為佳，而骨科醫生亦提醒健兒們，賽事前後都必須拉筋，以免引發或加劇筋腱勞損，趁距離賽事尚餘數天，快謹記醫生提示防患。

均速有利心臟負荷

　　心臟科醫生李沛然（上圖）指出，馬拉松屬長時間帶氧運動，如果本身心臟及血管功能欠佳，有機會對心臟造成很大負荷。由於馬拉松的里數、作賽時間皆長，而且是個人運動，不能像群體運動如踢足球般「倚賴」隊友，如平日訓練不足，身體便有機會不能應付如此大的運動量。尤其比賽路線會有一些斜路，上斜時會更辛苦，因此事前練習要足夠。比賽時亦要調節速度，避免跟隨他人步速，而且以均速跑步比較時快時慢的步速，給予心臟的負荷較小，身體亦較容易適應，而衝線後更應避免立即停下來，應慢慢走一段路，讓身體和心臟適應，以減低不適風險。

無心血管病史也別忽視

　　雖然主辦單位已表明患有慢性疾病如心臟病    、高血壓人士不應參賽，但李醫生續指，即使本身沒有關病史，亦不應忽視身體狀況。他指有些人即使平日表面看來沒任何疾病，但他們在練習期間，身體可能已出現警號，尤其是年紀較大、出現胸口痛、體能變差、氣管不適等人士，應先找醫生評估身體狀況，才決定是否參賽。另外，本身患有其他會誘發心血管毛病的高危人士，如患有糖尿病    、血壓高、高膽固醇、吸煙者、家族有心血管毛病者，即使心肺功能正常，亦應先進行檢查為佳。

　　李醫生續指，曾經有病人聲稱平日有跑步習慣，亦沒有患病，但在馬拉松賽事過後，即出現心臟病發。因此，他強調有運動習慣並不等於適合參賽，建議參賽者還是先做檢查才可作準。至於比賽當日若感不適，亦不應勉強參賽。比賽期間要注意補充充足水分，可飲用一些運動飲品，以補充鹽分的流失。

勞損後紓緩指引

　　骨科醫生黃俊華（上圖）表示，參賽者無論是跑半馬拉松或全馬拉松人士，理應在這數個月期間已作好準備，而這星期反而應有充足休息，讓肌肉放鬆，維持良好狀態。建議可以較平日減少訓練時間，例如一星期休息一至兩天，練跑前後亦應進行伸展運動拉鬆筋腱，包括四頭肌和大腿後筋，也可於家中做按摩及浸熱水，以紓緩疲勞。

　　黃醫生又指，部分人或會因跑步姿勢不正確而受傷，常見的傷患為後腿筋發炎、膝頭筋腱發炎，以及關節勞損。如跑步後出現勞損情況，最重要是先消炎，因為如果正確作出消炎步驟，休息一晚過後情況已可大有改善。此外，可用稱為R.I.C.E.的急救法，R是Rest（休息）即別再繼續運動，防止傷勢惡化，I是Icing（冷敷）要以冰降溫，令炎症和腫脹減輕，C是Compression（壓力）即用繃帶包裹，施加壓力減慢傷勢惡化，E則為Elevation（提升）， 要將雙腳提高至高於心臟，減少腫脹。

　　■參加長跑前，最好先進行身體檢查。

　　■選手在比賽期間，應補充足夠水分。

　　■用繃帶包裹受傷部位，以壓力減少傷勢惡化。
(轉自星島日報)

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