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[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 # 按摩槍到底是什麼？需要備上一把嗎？ ##### 指導 一起來瞭解近來備受歡迎的高科技恢復工具。 上一次更新：2020年11月30日 想像一下，電鑽和按摩球結合後會變出什麼東西來？就是這個常常出現在健身房按摩滾輪旁、物理治療師的工具箱裡，或你最愛的健身教練在社群動態上分享的詭異裝置：按摩槍。價格從 3000 到 18000 元都有，但這究竟是什麼？到底是給誰用的？  想像一下，電鑽和按摩球結合後會變出什麼東西來？就是這個常常出現在健身房按摩滾輪旁、物理治療師的工具箱裡，或你最愛的健身教練在社群動態上分享的詭異裝置：按摩槍。價格從 3000 到 18000 元都有，但這究竟是什麼？到底是給誰用的？ 首先，先來瞭解按摩槍的運作原理。附在橡膠和/或泡棉頭上的馬達靠電池供電，可以產生每秒約 40 次的高頻震動捶打 (次數依裝置而異)。槍頭會以順暢、強烈的力道捶打肌肉，稱為捶打療法。 Paul Helms 是聖路易和費城 Helms Performance 的創辦人，也是領有執照的按摩治療師，他經常使用按摩槍為運動員按摩，他表示：「我們認為這個力道能軟化身體結締組織 (也就是筋膜) 裡硬梆梆的部件，也就是說，因為包覆著肌肉的筋膜變得更柔韌，所以肌肉的僵硬感便得以紓緩。」 這當中可能也涉及到神經反應，Helms 解釋說：「按摩肌肉時，實際上肌肉並不會立刻放鬆，但震動敲擊會讓肌腱裡的感覺神經偵測到肌腱張力增加，並傳送訊號到大腦，大腦處理訊號後便會下達指令要肌肉放鬆。」 ## 「我們認為這個力道能軟化身體結締組織 (也就是筋膜) 裡硬梆梆的部件。」 Paul Helms，Helms Performance 創辦人、合法按摩治療師 按摩槍目前還是一個蠻新的工具，所以還沒有相關的科學研究。不過，發表於《臨床及診斷研究期刊》(Journal of Clinical and Diagnostic Research) 的一項研究發現，和什麼都沒做的受試者比起來，嘗試 5 分鐘震動療法或 15 分鐘按摩的受試者表示，他們在運動後 72 小時內明顯覺得肌肉比較不會痠痛。此外，和按摩那一組相比，使用震動裝置的受試者在運動後 24 小時內恢復得更快。 按摩槍對訓練頻率高、強度也高的人來說效果更是明顯。Helms 表示，按摩槍不僅可以達到快速恢復的效果，在運動前使用按摩槍放鬆筋膜也能提高動作幅度(ROM)。按摩槍也很適合正為比賽訓練的人，因為它能舒緩緊繃感，進而避免過度操練所造成的傷害。此外，容易產生肌肉結節和局部疼痛的人也很適合使用。Helms 說：「標準的按摩滾輪按摩組織時是無法按到這麼深、這麼局部的，雙手的動作速度更是不可能比得過馬達槍頭。」 以下須知提供給擁有有按摩槍或正在考慮入手的人參考： 1. __避開危險地帶__ 只用在肌肉上，避開大型血管結構 (包括頸部靜脈、上臂下方及鼠蹊部) 和骨頭 (包括脊椎)。Helms 表示，由於震動可能過於激烈，女性使用按摩槍時也應該避開胸部組織。 2. __以速度最慢的設定為主__ Helms 說：「我發現按摩大多數的部位和組織時，使用初級的強度就已經綽綽有餘了。」如果過程中覺得無感，或之後覺得不夠放鬆，可以調高一級，不過還是建議與其提高強度，不如試試拉長按摩時間。Helms 補充說：「尤其是肌肉痠痛時，我們的目標不是要攻擊你的肌群，這種時候，往往少即是多。」 3. __依照目標替換槍頭__ 熱身：Helms 建議使用寬槍頭 (例如大球形) 輕輕按壓某個部位 3 到 5 秒，由上往下或由下往上移動都可以。輕輕的力道能刺激組織，但又不會讓組織停擺，為運動做好準備。 訓練後的全身按摩：建議花 5 到 10 分鐘用窄槍頭 (如小三角形) 按遍下半身和上半身，重點加強主要部位如臀大肌、大腿後側肌群、前臂，以及肩胛骨之間 (避開脊椎)。 處理棘手的部位 (例如小腿頂端)：同樣使用窄槍頭按摩 10 到 30 秒。過程中如感到不適的時候，記得呼吸就能緩解。 對入手高級的修復工具沒興趣嗎？絕對可以理解。使用長曲棍球或高爾夫球，也能提供有效的按摩效果，而且成本低很多。 初始發布：2020年8月5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 - 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