優化Z角度使跑步免受傷害
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.
步態訓練者將Z角定義爲：“髖部伸展能平衡踝關節背屈，反之亦然。”（臀部伸展是指臀部朝着身體移動的方向。踝關節背屈時腳趾和腳踝的運動朝向膝蓋彎曲。）連接你的髖關節和踝關節形成Z角，並且優化Z角的關鍵就是無痛自由跑和提高跑步效率。Running and the Mystical Z Angle
跑步和神祕的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.
如果你是一個運動員，就能理解維持最大效率的最佳跑步方式和防止受傷是多麼重要。你的物理治療師可以分析你的跑步步態模式並幫助你確定在路上最好的跑步方式，並遠離康復診所。
How Do I Find My Z Angle?
如何發現自己的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角非常簡單，只要你有合適的工具。下面是如何找到你的Z角(你可能需要一些幫助):• 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.)
• 獲得你跑步時從側面拍攝的靜止照片。你的後腳應該在地面上，但是是要離開地面的那一刻。前腿則彎曲離開地面。（獲得這種照片的最好辦法就是利用一個視頻分析軟件像雷達魚APP。你還需要一個朋友來錄製你在跑步機上的跑步視頻。)• Once you have the photo, draw a line through your hip joint that is parallel with the plane of the top of your pelvis.
• 一旦你有了這張照片，通過你的髖關節畫一條平行於骨盆頂部平面的平行線。• Draw a line along your stance leg extending down from your hip to your ankle.
• 沿着你站立位的腿從臀部到腳踝畫一條延伸線。• Draw a line from your ankle joint, through your foot, and to your toes.
• 從你的踝關節通過你的腳和腳趾畫一條線。
