[跳至主要內容](https://www.nike.com#skip-to-content) - [](https://www.nike.com/tw/jordan) - [協助](https://www.nike.com/tw/help) [協助](https://www.nike.com/tw/help) - [訂單狀態](https://www.nike.com/tw/orders) - [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) - [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) - [聯絡我們](https://www.nike.com/tw/help/#contact) - [隱私權政策](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacyPolicy&mobileStatus=false&requestType=redirect&uxId=com.nike.commerce.checkout.web) - [銷售條款](https://www.eshopworld.com/terms-and-conditions-of-sale-tw/) - [使用條款](https://agreementservice.svs.nike.com/tw/zh_tw/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&location=TW&language=zh&requestType=redirect) - [傳送意見回饋](https://www.nike.com#site-feedback) - [加入](https://www.nike.com/tw/membership) - [登入](https://www.nike.com/tw/register) [](https://www.nike.com/tw/) - 新品和精選 - 新品和精選 - [即將發售](https://www.nike.com/tw/w/new-upcoming-drops-k0gk) - [新品發售](https://www.nike.com/tw/w/new-3n82y) - [熱銷商品](https://www.nike.com/tw/w/best-76m50) - [SNKRS 發售行事曆](https://www.nike.com/tw/launch) - [Nike By You 專屬訂製](https://www.nike.com/tw/nike-by-you) - [Jordan](https://www.nike.com/tw/jordan) - [Kobe Bryant](https://www.nike.com/sg/w/kobe-pgd6) - [LeBron James](https://www.nike.com/tw/basketball/lebron-james) - [國家代表隊系列](https://www.nike.com/tw/w/national-team-soccer-1gdj0zav9de) - 熱門 - [Just Do the Work](https://www.nike.com/tw/w/nike-training-gym-58jtoz7yfb) - [顏色更多樣，跑步更有趣](https://www.nike.com/tw/w/running-shoes-1sytgz37v7jz7gee1z8nexhzy7ok) - [最新流行](https://www.nike.com/tw/w/trending-now-5fpm9) - [24.7 系列](https://www.nike.com/tw/w/247-collection-asi8j) - [本季必備系列](https://www.nike.com/sg/w/fresh-colors-a499l) - [復古跑步風格](https://www.nike.com/tw/w/retro-running-8kemk) - [搜尋 Nike 跑鞋](https://www.nike.com/sg/running-shoe-finder) - [Nike Mind](https://www.nike.com/sg/w/mind-game-avw) - 經典 - [運動生活](https://www.nike.com/tw/sportswear) - [Air Force 1](https://www.nike.com/tw/w/air-force-1-shoes-5sj3yzy7ok) - [Air Jordan 1](https://www.nike.com/tw/w/jordan-1-shoes-aj85gzy7ok) - [Air Max](https://www.nike.com/tw/w/air-max-shoes-a6d8hzy7ok) - [Dunk](https://www.nike.com/tw/w/nike-dunk-shoes-90aohzy7ok) - [Cortez](https://www.nike.com/tw/w/cortez-shoes-byfxzy7ok) - [Blazer](https://www.nike.com/tw/w/blazer-shoes-9gw3azy7ok) - [Pegasus](https://www.nike.com/tw/w/pegasus-shoes-8nexhzy7ok) - [Vomero](https://www.nike.com/tw/w/vomero-shoes-7gee1zy7ok) - 依運動項目選購 - [跑步](https://www.nike.com/tw/running) - [籃球](https://www.nike.com/tw/basketball) - [足球](https://www.nike.com/tw/soccer) - [高爾夫](https://www.nike.com/tw/w/golf-23q9w) - [網球與匹克球](https://www.nike.com/tw/tennis) - [健身與訓練](https://www.nike.com/tw/training) - [瑜伽](https://www.nike.com/tw/w/yoga-anrlj) - [滑板](https://www.nike.com/tw/skateboarding) - [越野跑步](https://www.nike.com/tw/w/trail-running-75jcn) - [全天候裝備](https://www.nike.com/tw/acg) - [男款](https://www.nike.com/tw/men) - 精選 - [新品發售](https://www.nike.com/tw/w/new-mens-3n82yznik1) - [暢銷商品](https://www.nike.com/tw/w/mens-best-76m50znik1) - [選購所有特惠商品](https://www.nike.com/tw/w/mens-sale-3yaepznik1) - [全天候裝備](https://www.nike.com/tw/w/mens-acg-93bsdznik1) - [鞋款](https://www.nike.com/tw/w/mens-shoes-nik1zy7ok) - [所有鞋款](https://www.nike.com/tw/w/mens-shoes-nik1zy7ok) - [運動生活](https://www.nike.com/tw/w/mens-lifestyle-shoes-13jrmznik1zy7ok) - [Jordan](https://www.nike.com/tw/w/mens-jordan-shoes-37eefznik1zy7ok) - [跑步](https://www.nike.com/tw/w/mens-running-shoes-37v7jznik1zy7ok) - [足球](https://www.nike.com/tw/w/mens-soccer-shoes-1gdj0znik1zy7ok) - [籃球](https://www.nike.com/tw/w/mens-basketball-shoes-3glsmznik1zy7ok) - [健身與訓練](https://www.nike.com/tw/w/mens-training-gym-shoes-58jtoznik1zy7ok) - [網球](https://www.nike.com/tw/w/mens-tennis-shoes-ed1qznik1zy7ok) - [滑板](https://www.nike.com/tw/w/mens-skateboarding-shoes-8mfrfznik1zy7ok) - [涼鞋與拖鞋](https://www.nike.com/tw/w/mens-sandals-slides-fl76znik1) - [Nike By You](https://www.nike.com/tw/w/mens-nike-by-you-shoes-6ealhznik1zy7ok) - [越野跑步](https://www.nike.com/tw/w/mens-acg-trail-running-shoes-75jcnz93bsdznik1zy7ok) - [服飾](https://www.nike.com/tw/w/mens-apparel-6ymx6znik1) - [所有服飾](https://www.nike.com/tw/w/mens-apparel-6ymx6znik1) - [上衣與 T 恤](https://www.nike.com/tw/w/mens-tops-t-shirts-9om13znik1) - [短褲](https://www.nike.com/tw/w/mens-shorts-38fphznik1) - [長褲與內搭褲](https://www.nike.com/tw/w/mens-pants-tights-2kq19znik1) - [連帽上衣與運動衫](https://www.nike.com/tw/w/mens-hoodies-pullovers-6riveznik1) - [外套與背心](https://www.nike.com/tw/w/mens-jackets-vests-50r7yznik1) - [球衣與組合](https://www.nike.com/tw/w/mens-jerseys-3a41eznik1) - [Jordan](https://www.nike.com/tw/w/mens-jordan-apparel-37eefz6ymx6znik1) - [全天候裝備](https://www.nike.com/tw/w/mens-acg-apparel-6ymx6z93bsdznik1) - 依運動項目選購 - [跑步](https://www.nike.com/tw/w/mens-running-37v7jznik1) - [籃球](https://www.nike.com/tw/w/mens-basketball-3glsmznik1) - [足球](https://www.nike.com/tw/w/mens-soccer-1gdj0znik1) - [高爾夫](https://www.nike.com/tw/w/mens-golf-23q9wznik1) - [網球與匹克球](https://www.nike.com/tw/w/mens-tennis-ed1qznik1) - [健身與訓練](https://www.nike.com/tw/w/mens-training-gym-58jtoznik1) - [瑜伽](https://www.nike.com/tw/w/mens-yoga-anrljznik1) - [滑板](https://www.nike.com/tw/w/mens-skateboarding-8mfrfznik1) - [越野跑步](https://www.nike.com/tw/w/mens-trail-running-75jcnznik1) - 配件與裝備 - [所有配件與裝備](https://www.nike.com/tw/w/mens-accessories-equipment-awwpwznik1) - [手提袋與背包](https://www.nike.com/tw/w/mens-bags-backpacks-9xy71znik1) - [襪子](https://www.nike.com/tw/w/mens-socks-nik1zuwr3) - [帽款與頭飾](https://www.nike.com/tw/w/mens-headwear-31btsznik1) - [女款](https://www.nike.com/tw/women) - 精選 - [新品發售](https://www.nike.com/tw/w/new-womens-3n82yz5e1x6) - [暢銷商品](https://www.nike.com/tw/w/womens-best-5e1x6z76m50) - [選購所有特惠商品](https://www.nike.com/tw/w/womens-sale-3yaepz5e1x6) - [全天候裝備](https://www.nike.com/tw/w/womens-acg-5e1x6z93bsd) - [鞋款](https://www.nike.com/tw/w/womens-shoes-5e1x6zy7ok) - [所有鞋款](https://www.nike.com/tw/w/womens-shoes-5e1x6zy7ok) - [運動生活](https://www.nike.com/tw/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok) - [Jordan](https://www.nike.com/tw/w/womens-jordan-shoes-37eefz5e1x6zy7ok) - [跑步](https://www.nike.com/tw/w/womens-running-shoes-37v7jz5e1x6zy7ok) - [健身與訓練](https://www.nike.com/tw/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok) - [網球](https://www.nike.com/tw/w/womens-tennis-shoes-5e1x6zed1qzy7ok) - [足球](https://www.nike.com/tw/w/womens-soccer-shoes-1gdj0z5e1x6zy7ok) - [籃球](https://www.nike.com/tw/w/womens-basketball-shoes-3glsmz5e1x6zy7ok) - [涼鞋與拖鞋](https://www.nike.com/tw/w/womens-sandals-slides-5e1x6zfl76) - [Nike By You](https://www.nike.com/tw/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok) - [越野跑步](https://www.nike.com/tw/w/womens-acg-trail-running-shoes-5e1x6z75jcnz93bsdzy7ok) - [服飾](https://www.nike.com/tw/w/womens-apparel-5e1x6z6ymx6) - [所有服飾](https://www.nike.com/tw/w/womens-apparel-5e1x6z6ymx6) - [機能訓練必備單品](https://www.nike.com/tw/w/womens-back-to-basics-5e1x6zkkjj) - [上衣與 T 恤](https://www.nike.com/tw/w/womens-tops-t-shirts-5e1x6z9om13) - [運動內衣](https://www.nike.com/tw/w/womens-sports-bras-40qgmz5e1x6) - [長褲與內搭褲](https://www.nike.com/tw/w/womens-pants-tights-2kq19z5e1x6) - [短褲](https://www.nike.com/tw/w/womens-shorts-38fphz5e1x6) - [連帽上衣與運動衫](https://www.nike.com/tw/w/womens-hoodies-pullovers-5e1x6z6rive) - [外套與背心](https://www.nike.com/tw/w/womens-jackets-vests-50r7yz5e1x6) - [裙子與洋裝](https://www.nike.com/tw/w/womens-skirts-dresses-5e1x6z8y3qp) - [端莊穿著](https://www.nike.com/tw/w/modest-wear-22fj5) - [全天候裝備](https://www.nike.com/tw/w/womens-acg-apparel-5e1x6z6ymx6z93bsd) - 依運動項目選購 - [瑜伽](https://www.nike.com/tw/w/womens-yoga-5e1x6zanrlj) - [跑步](https://www.nike.com/tw/w/womens-running-37v7jz5e1x6) - [健身與訓練](https://www.nike.com/tw/w/womens-training-gym-58jtoz5e1x6) - [籃球](https://www.nike.com/tw/w/womens-basketball-3glsmz5e1x6) - [網球與匹克球](https://www.nike.com/tw/w/womens-tennis-5e1x6zed1q) - [高爾夫](https://www.nike.com/tw/w/womens-golf-23q9wz5e1x6) - [足球](https://www.nike.com/tw/w/womens-soccer-1gdj0z5e1x6) - [滑板](https://www.nike.com/tw/w/womens-skateboarding-5e1x6z8mfrf) - [越野跑步](https://www.nike.com/tw/w/womens-trail-running-5e1x6z75jcn) - 配件與裝備 - [配件與裝備](https://www.nike.com/tw/w/womens-accessories-equipment-5e1x6zawwpw) - [手提袋與背包](https://www.nike.com/tw/w/womens-bags-backpacks-5e1x6z9xy71) - [襪子](https://www.nike.com/tw/w/womens-socks-5e1x6zuwr3) - [帽款與頭飾](https://www.nike.com/tw/w/womens-headwear-31btsz5e1x6) - [兒童款](https://www.nike.com/tw/kids) - 精選 - [新品發售](https://www.nike.com/tw/w/new-kids-3n82yzv4dh) - [暢銷商品](https://www.nike.com/tw/w/kids-best-76m50zv4dh) - [開學造型](https://www.nike.com/tw/w/back-to-school-840ik) - [運動裝備](https://www.nike.com/tw/w/kids-gym-running-22fovzv4dh) - [日常穿搭](https://www.nike.com/tw/w/kids-lifestyle-13jrmzv4dh) - [Nike x 樂高®](https://www.nike.com/tw/lego) - [全天候裝備](https://www.nike.com/tw/w/kids-acg-93bsdzv4dh) - [Nike Teens](https://www.nike.com/tw/teens) - 鞋款 - [所有鞋款](https://www.nike.com/tw/w/kids-shoes-v4dhzy7ok) - [運動生活](https://www.nike.com/tw/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok) - [Jordan](https://www.nike.com/tw/w/kids-jordan-shoes-37eefzv4dhzy7ok) - [足球](https://www.nike.com/tw/w/kids-soccer-shoes-1gdj0zv4dhzy7ok) - [跑步](https://www.nike.com/tw/w/kids-running-shoes-37v7jzv4dhzy7ok) - [籃球](https://www.nike.com/tw/w/kids-basketball-shoes-3glsmzv4dhzy7ok) - 服飾 - [所有服飾](https://www.nike.com/tw/w/kids-apparel-6ymx6zv4dh) - [上衣與 T 恤](https://www.nike.com/tw/w/kids-tops-t-shirts-9om13zv4dh) - [運動內衣](https://www.nike.com/tw/w/kids-sports-bras-40qgmzv4dh) - [連帽上衣與運動衫](https://www.nike.com/tw/w/kids-hoodies-pullovers-6rivezv4dh) - [長褲與內搭褲](https://www.nike.com/tw/w/kids-pants-tights-2kq19zv4dh) - [短褲](https://www.nike.com/tw/w/kids-shorts-38fphzv4dh) - [外套與背心](https://www.nike.com/tw/w/kids-jackets-vests-50r7yzv4dh) - [全天候裝備](https://www.nike.com/tw/w/kids-acg-apparel-6ymx6z93bsdzv4dh) - 依照年齡分類 - [大童 (7-14 歲)](https://www.nike.com/tw/w/big-kids-agibjzv4dh) - [小童 (4-7 歲)](https://www.nike.com/tw/w/little-kids-kids-6dacezv4dh) - [嬰幼兒 (0-4 歲)](https://www.nike.com/tw/w/baby-toddler-kids-2j488zv4dh) - 依運動項目選購 - [足球](https://www.nike.com/tw/w/kids-soccer-1gdj0zv4dh) - [跑步](https://www.nike.com/tw/w/kids-running-37v7jzv4dh) - [籃球](https://www.nike.com/tw/w/kids-basketball-3glsmzv4dh) - [健身與訓練](https://www.nike.com/tw/w/kids-training-gym-58jtozv4dh) - [配件與裝備](https://www.nike.com/tw/w/kids-accessories-equipment-awwpwzv4dh) - [配件與裝備](https://www.nike.com/tw/w/kids-accessories-equipment-awwpwzv4dh) - [手提袋與背包](https://www.nike.com/tw/w/kids-bags-backpacks-9xy71zv4dh) - [襪子](https://www.nike.com/tw/w/kids-socks-uwr3zv4dh) - [帽款與頭飾](https://www.nike.com/tw/w/kids-hats-55olazv4dh) - [特惠商品](https://www.nike.com/tw/w/sale-3yaep) - 特惠商品 - [選購所有特惠商品](https://www.nike.com/tw/w/sale-3yaep) - [熱銷商品](https://www.nike.com/tw/w/sale-best-3yaepz76m50) - [最後機會](https://www.nike.com/tw/w/sale-low-inventory-3yaepz52uxv) - [男款特惠商品](https://www.nike.com/tw/w/mens-sale-3yaepznik1) - [鞋款](https://www.nike.com/tw/w/mens-sale-shoes-3yaepznik1zy7ok) - [服飾](https://www.nike.com/tw/w/mens-sale-apparel-3yaepz6ymx6znik1) - [配件與裝備](https://www.nike.com/tw/w/mens-sale-accessories-equipment-3yaepzawwpwznik1) - [女款特惠商品](https://www.nike.com/tw/w/womens-sale-3yaepz5e1x6) - [鞋款](https://www.nike.com/tw/w/womens-sale-shoes-3yaepz5e1x6zy7ok) - [服飾](https://www.nike.com/tw/w/womens-sale-apparel-3yaepz5e1x6z6ymx6) - [配件與裝備](https://www.nike.com/tw/w/womens-sale-accessories-equipment-3yaepz5e1x6zawwpw) - [兒童款特惠商品](https://www.nike.com/tw/w/kids-sale-3yaepzv4dh) - [鞋款](https://www.nike.com/tw/w/kids-sale-shoes-3yaepzv4dhzy7ok) - [服飾](https://www.nike.com/tw/w/kids-sale-apparel-3yaepz6ymx6zv4dh) - [配件與裝備](https://www.nike.com/tw/w/kids-sale-accessories-equipment-3yaepzawwpwzv4dh) - 依運動項目選購 - [足球](https://www.nike.com/tw/w/sale-soccer-1gdj0z3yaep) - [跑步](https://www.nike.com/tw/w/sale-running-37v7jz3yaep) - [籃球](https://www.nike.com/tw/w/sale-basketball-3glsmz3yaep) - [健身與訓練](https://www.nike.com/tw/w/sale-training-gym-3yaepz58jto) - [網球](https://www.nike.com/tw/w/sale-tennis-3yaepzed1q) - [SNKRS](https://www.nike.com/tw/launch) Cancel 取消 熱門搜尋字詞 [nikeskims](https://www.nike.com/tw/w?q=nikeskims&vst=nikeskims)[pegasus plus 2](https://www.nike.com/tw/w?q=pegasus%20plus%202&vst=pegasus%20plus%202)[air force 1](https://www.nike.com/tw/w?q=air%20force%201&vst=air%20force%201)[籃球鞋](https://www.nike.com/tw/w?q=%E7%B1%83%E7%90%83%E9%9E%8B&vst=%E7%B1%83%E7%90%83%E9%9E%8B)[dunk](https://www.nike.com/tw/w?q=dunk&vst=dunk)[ja4](https://www.nike.com/tw/w?q=ja4&vst=ja4)[acg](https://www.nike.com/tw/w?q=acg&vst=acg)[air max](https://www.nike.com/tw/w?q=air%20max&vst=air%20max) [](https://www.nike.com/tw/favorites "最愛")[](https://www.nike.com/tw/cart "購物車商品: 0") ## 靈感 - [最新](https://www.nike.com/tw/stories) - [DNA](https://www.nike.com/tw/stories/dna) - [指導](https://www.nike.com/tw/stories/coaching) - [運動員\*](https://www.nike.com/tw/stories/athletes) - [社群](https://www.nike.com/tw/stories/community) - [文化](https://www.nike.com/tw/stories/culture) - [創新](https://www.nike.com/tw/stories/innovation) - [所有精彩故事](https://www.nike.com/tw/stories/all) 靈感 # 如何跳更高、跑更快，表現得更好 ##### 指導 科學家說明如何強化肌肉周圍組織，助你激發無限潛力。 上一次更新：2020年12月23日  袋鼠大步一跳，垂直可以超過 180 公分，橫跨能大於 7.5 公尺。牠們的小腿應該又粗又壯吧？其實袋鼠的腿和那些一流的長跑者一樣又細又長，瞧瞧 Kipchoge 就知道。 這是因為袋鼠的爆發力不只來自肌肉，也歸功於筋膜這個全身結締組織所具有的動能 (也就是我們投球、健力運動或跳箱時都會用到的運動能量)。研究顯示人類筋膜和袋鼠筋膜一樣，都能儲存動能。事實上，和身體所有其他組織類型相比，人類筋膜能儲存更多動能，因此如果能讓筋膜保持強健，就越有潛力可以跳更高、跑更快、表現得更好。 德國烏爾姆大學筋膜研究計畫主任 Robert Schleip 博士說：「動能由肌肉而生，如果能把動能暫存在這些肌肉的周圍組織，這個組織所釋放出的動能，就能比單靠肌肉纖維自己釋放出的動能更疾速爆發。事實上，這個組織可以瞬間回饋能量，產生驚人的跳躍和加速度爆發力。」 活動身體所需的爆發力實質上還是由肌肉所產生，而筋膜的作用在於不需要消耗來自底層肌肉的能量，就能增強這個爆發力。 ## 「這個組織可以瞬間回饋能量，產生驚人的跳躍和加速度爆發力。」 德國烏爾姆大學筋膜研究計畫主任 __Robert Schleip__ 博士 奧克蘭大學威廉博蒙特醫學院解剖學教授 Rebecca Pratt 博士解釋道：「可以將筋膜想像成不斷捲動的保鮮膜，它可以分隔、隔開並聚焦動作，同時讓隨機組成的肌肉、神經、血管和器官組合發揮整體作用。」Schleip 表示，筋膜的類型也包括肌腱、關節囊、韌帶和肌肉間的結締組織。 肌腱具有類似波浪紋理的波紋結構，Schleip 解釋說：「肌腱裡的波紋結構越多，儲存力就越高。」以跑步為例，雙足著地時會用到阿基里斯腱，肌腱裡的波紋結構會暫時拉直，藉此儲存動能；蹬離地面時，肌腱會拉回到原先的波紋結構，正是這個回彈反衝推動我們向前進，而肌腱的儲存力越高，我們能用上的回彈力就越大。 Schleip 指出：「動物研究顯示，經過三個月的規律跑步運動後，可以看出肌腱波紋結構有所增加。」由此可見，既然肌力訓練能漸漸增加肌肉量，我們也可以提升肌腱裡波紋結構的數量，並藉此強化筋膜力，讓身體在活動時能發揮爆發力。 跑步並不是養成筋膜動能儲存力的唯一方法。Schleip 表示：「跳躍運動這類增強式訓練可以鍛鍊肌肉減少收縮量，並更有效地儲存能量。」這是因為當我們跳躍或蹦跳時，筋膜會迅速拉長和縮短，打造出波紋結構。研究顯示，經過三個月規律的增強式訓練後 (專家們基本上都認同最多應該每 48 小時做一次)，肌腱能展現出更強的回彈反衝和更多的波紋結構。即使只是幾組 10 秒鐘的彈簧跳躍，每週做幾次就能對你的組織有所助益。 在這裡和大家分享能強化波紋結構、保持筋膜健康的其他三個方法。 1. __伸展拉筋__ 肌筋膜鍊是遍佈全身的結締組織線條，Schleip 的研究指出，能啟動最長肌筋膜鍊的姿勢可以讓筋膜變得更有伸縮彈性。這類姿勢包括將手臂舉起過頭的立姿側伸展、長弓箭步轉體，或是其他任何能讓你從肩部到腿部有伸展感受的姿勢。 2. __補充水分__ 筋膜是由蛋白質和糖所組成，像海綿一樣具有保水力。Pratt 表示，筋膜越缺水，活力就越低；越是缺水且靜止不動，筋膜的組成成分就會變得越緊繃、越密集，底層肌肉就會綁手綁腳受到限制。Pratt 說道：「如果筋膜和肌肉不協調，我們能確實做到多大的動作、發揮多大的肌力？面對長期處於緊繃狀態的筋膜，肌肉永遠只能舉手投降。」時常補充水分 (尤其是在運動完後)，才能確保筋膜不會成為你發揮表現的阻礙。 3. __滾輪運動__ Pratt 指出，滾輪按摩也有助於將水分移到膠原 (筋膜裡的一種纖維) 緻密性較高的區域並放鬆筋膜。透過自身體重施加在滾輪上所產生的壓力，能幫助放鬆沾黏的筋膜組成成分，同時為這些成分補充水分。根據一份針對幾項研究所做的回顧，為不同身體部位分別進行 90 到 120 秒的滾輪按摩，有助於減少肌肉僵硬、提高動作幅度。這在激烈的運動後，能幫助筋膜回復內在穩定平衡狀態，不會縮成一團。 不過，滾輪按摩並非局部處理，Pratt 說：「如果髂脛束 (腿外側一條長長的結締組織，從髖部一直延伸到膝蓋) 出現疼痛，就需要為股四頭肌、大腿後側肌群和髂脛束按摩來達到放鬆效果。」筋膜緊繃會導致活動受限、產生疼痛感，然而出現疼痛的地方不見得就是問題癥結所在。她表示，筋膜是完全相互連結的，因此滾輪按摩應該是一種全方位的處理方法。 初始發布：2020年11月6日 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) ## 資源 [加入會員](https://www.nike.com/tw/register) [跑鞋搜尋工具](https://www.nike.com/tw/running/shoe-finder) [Nike 指導](https://www.nike.com/tw/coaching) [傳送意見回饋](https://www.nike.com#site-feedback) ## 協助 [取得協助](https://www.nike.com/tw/help) [訂單狀態](https://www.nike.com/tw/orders) [出貨與寄送](https://www.nike.com/tw/help/a/shipping-delivery-gs) [退貨](https://www.nike.com/tw/help/a/returns-policy-gs) [付款選項](https://www.nike.com/tw/help/a/payment-options-gs) [聯絡我們](https://www.nike.com/tw/help/#contact) ## 公司 [關於 Nike](http://about.nike.com/) [最新消息](http://about.nike.com/zh-Hant/newsroom) [職涯發展](https://careers.nike.com) [投資者](http://investors.nike.com/) [環境永續性](https://www.nike.com/tw/sustainability) [影響力](https://about.nike.com/zh-Hant/impact) [報告疑慮](https://speakup.nike.com) 台灣 - © 2026 Nike, Inc. 版權所有 - 指南 - [Nike Air Force 1](https://www.nike.com/tw/air-force-1) - [Nike Air Max](https://www.nike.com/tw/air-max) - [Nike FlyEase](https://www.nike.com/tw/flyease) - [Nike Free](https://www.nike.com/tw/free) - [Nike Pegasus](https://www.nike.com/tw/running/runningzoom-pegasus-37) - [Nike Vaporfly](https://www.nike.com/tw/running/vaporfly) - [Nike Zoom Fly](https://www.nike.com/tw/running/zoom-fly) - [Nike ZoomX](https://www.nike.com/tw/zoomx) - [銷售條款](https://www.eshopworld.com/terms-and-conditions-of-sale-tw/) - [使用條款](https://agreementservice.svs.nike.com/tw/zh_tw/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&location=TW&language=zh&requestType=redirect) - [Nike 隱私權政策](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacyPolicy&mobileStatus=false&requestType=redirect&uxId=com.nike.commerce.checkout.web) - [隱私權設定](https://www.nike.com/tw/guest/settings/privacy) ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)