星火燎原以及一些關於跑步的事。

謝謝傅大哥推薦文章,關於超馬腳的處理,分享一下~~ 拍謝我英文沒很好也沒有經過翻譯的訓練,超馬菜鳥用菜英文稍微翻譯一下.有文義不正確或不通順的地方非常歡迎指教

簡譯原文來自: http://www.badwater.com/training/footcare.html

JOHN VONHOF 是惡水超馬賽邀請的腳部咨詢顧問,並著有"Fixing Your Feet: Prevention and Treatments for Athlete"一書 ,歡迎參閱

http://www.amazon.com/Fixing-Your-Feet-Prevention-Treatments-ebook/dp/B004K6MDZU

經查詢後.台灣已有本書中文譯本.書名:護腳聖經 http://www.books.com.tw/products/0010577266

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Common SenseSolutions to Common Foot Problems 常見足部問題處理常識

By John Vonhof,Footwork Publications 

1. Conditioning - A large part of finishing with good feetis to do your conditioning. Put the miles in that build strong and tough feet.

保持狀態／持續訓練- 想以狀態良好的雙腳完賽，持續訓練是大重點。用里程來打造強壯且堅韌的雙腳吧。

2.  Fit - Another component of finishing well is to wearshoes that fit well, with plenty of toe room.

合適-另一個以狀態良好完賽的重點是穿上合適的鞋子，這鞋子趾部得有足夠的空間。

3. Calluses - Blisters under thick calluses are very hard todrain and patch. Use salves, creams, lotions, and files to smooth and thincalluses.

厚繭-在厚繭下方的水泡是很難引流處理的，可以用軟膏，乳液及用銼刀將繭磨平磨薄。

4. Cramping - Watch for cramping when changing shoes orsocks and twisting your feet and legs. Have your crew or aid station personhelp you.

抽筋- 當(比賽中)換鞋子或襪子，和扭動你的腳和腿的時要當心抽筋狀況發生。可請你的團隊或志工協助你做這些事。

5. Changing shoes and socks - Use a shoehorn to avoidpressure on your heels--sore heels and blisters can be made worse by pushingand twisting your foot into a tight shoe. Put one in each drop bag with shoe orsock changes.

換鞋襪- 使用鞋拔來避免擠壓你的足跟— 足跟疼痛和水泡狀況可以因為你將腳擠壓和扭曲穿進更緊的鞋後而變得更加嚴重。每一轉換袋放一副鞋拔來輔助你更換鞋襪。

6. Changing shoes - If you have a change of shoes but yourcurrent shoes are OK, stick with them.

換鞋-雖然你有準備另一雙鞋，但現在腳上的鞋是沒問題的，那就繼續穿著。

7. Socks - Choose moisture-wicking socks and change themwhen they get full of grit and dirt. Five-toesocks by Injinji are the best for performance and forpreventing blisters

襪子-選擇吸汗排汗的襪子，並在襪子沾滿沙塵後再更換它們。Injinji五指襪http://www.injinji.com/ 有很好的(吸濕)效果且能避免水泡產生。

8. Lubricants - If you lube your feet, wipe the dirty gritoff when changing socks and reapply more lube.

潤滑液-如果使用潤滑液潤滑你的腳，更換襪子時，要將腳擦拭乾淨，然後再塗抹潤滑液。

9. Lube or powder - Some feet will get soft and blister morewith a lube, so try a powder like Zeasorb. Your feet will stay cleaner too.

潤滑油或潤滑粉-有時潤滑液會讓腳變柔軟和容易引起水泡，可以試試看Zeasorb潤滑粉，你的腳也會保持的比較乾淨。

10. Hot spots - When you feel a hot spot, stop and take careof it before it becomes a blister.

熱點- 當你感覺足部有個灼熱的點，停止跑步，立刻護理它避免形成水泡問題。

11. Blisters - Fix blisters before they get bigger. Anylarger than 1/2 inch should be drained and covered.

水泡-在水泡變大前處理它，任何大於1/2英吋的水泡需要引流掉並妥善包紮。

12. Making holes in blisters - Use a scissors to cut a Vnotch in a blister at the point where pressure will push fluid out. Cutting ahole at the forward part of a blister risks tearing the skin off the top.

水泡開洞-在水泡的水最容易流出的地方，用剪刀剪一個V型的缺孔。如果將孔剪在水泡前方,水泡有可能會整個被撕開。

13. Cleaning the skin - Use an alcohol wipe to get oil andlube off  your skin before taping over a blister--otherwise it will notstick.

清潔皮膚-在水泡處要纏上膠帶之前，用酒精棉片擦拭掉皮膚上的油或潤滑油，不然會黏不牢。

14. Rocks - When you feel a stone in your shoe, stop andremove it before it becomes a bigger problem.

石頭-當你感覺鞋裡有石頭，停止跑步並立刻移除它以避免發生更嚴重的問題。

15. Toenails - Trim your toenails straight across and filethem smooth. Rough edges will catch on your socks and help cause black toenailsand toe blisters, especially on downhills.

腳指甲-修剪指甲並用銼刀磨平指甲，趾甲的粗糙邊緣會卡住你的襪子並讓導致黑指甲和腳趾水泡產生，尤其是跑下坡時。

16. Foot Care Kit - Make a foot care kit for your crew andmake sure they know how you want your feet managed. (Do not assume that someoneelse will have someone to fix your feet or the stuff you have found works beston your feet. Bring your own.)

足部照護工具- 準備足部照護工具給你的團隊，並確定他們知道你想怎樣處理你的腳 (不要假設有人會幫你處理你的腳或他們能有東西有效解決你腳的問題，請自備)。

17. Hydration and Blisters - Stay hydrated to reduce theswelling in your extremities and reduce the chance of blisters.

水分及水泡-保持身體水分充足除了可以減少四肢腫脹的情形，也可以降低水泡產生的風險。

18. Shoelaces - Check your laces before race day and replaceany that are worn -- don't take a chance on a broken lace.

鞋帶-賽前檢查你的鞋帶並更換磨損的鞋帶—不要拿破損的鞋帶來冒險。

19. Shoes - If your shoes are worn and ready to be tossed,toss them and get a new pair with time to get your feet accustomed to them.

鞋-如果你的鞋已經磨損到隨時可以丟棄，丟了它們，換雙新的鞋讓你的腳有足夠時間適應它。

(破舊的鞋可以拿去捐，富裕社會的我們可能沒人要舊鞋，但世界上其它貧窮的地區可能會是為珍寶。)

20. Post race foot care - After finishing, shower and washyour feet before fixing and problem areas on your feet.

賽後足部護理-比賽結束後，在處理任何足部問題，請先清洗足部。

21.Post race blisters - If you have blisters that are notbothering you after the race, leave them and they will go away by themselves.

賽後水泡問題-比賽結束後，如果你已經有水泡但不至於影響你，可以不用處理，水泡會自行消化吸收消失。

22. Post race foot soak - After arriving home, if you haveblisters, soak your feet in Epson Salts in warm water several times a day. Thisdries out the blisters.

賽後泡腳- 回到家後，如果你有水泡，可以一天數次用溫水+鎂鹽浸泡你的足部，這樣可讓水泡乾掉。

(Epson Salt效用可參考：http://sisahandmade.mysinablog.com/index.php?op=ViewArticle&articleId=2675592)

*註: 作者是為惡水寫的重點, 可能無法完全適用其它超馬場合, 比如說, 台灣天候, 東吳, 環台, 南橫, 等, 但原理應八九不離十

JOHN VONHOF, FOOT GURU: Ultra runners, adventureracers, triathletes, and especially Badwater Runners should know the life,work, and insights which John Vonhof has to share on the subject of feet,shoes, and foot care. He's literally written the book on the subject,"Fixing Your Feet." John has also been an important member of theBadwater Race Staff in recent years and I'm sure that many runners can givethanks to John for allowing them to finish the race when their feet had otherideas in mind. John also maintains avery informative blog whichall athletes should consult regularly.

作者JOHN VONHOF,惡水比賽邀請的腳部咨詢顧問

後記：謝謝 傅大哥 Chihping Fu, 狗哥 Dogers Yan 的協同修正翻譯 :)