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テーピング
テーピング

腰痛の痛みを軽減させる!テーピングの効果的で簡単な貼り方

テーピング

よくスポーツ選手が巻いているテーピング。運動をしなくても、テープを巻いたり、貼ったりする「テーピング」が、暮らしの中でも広がっています。長時間のデスクワークによる肩こりや腰痛、階段を降りる時のひざのガクガクや痛み、立ち仕事による足の疲れといった慢性的な症状をテーピングによって緩和できるというのです。やり方はテーピングの種類は色々ありますが、特に簡単で効果の高いテーピングの貼り方をご紹介しましょう。

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テーピングの種類

考える

テーピングにはいくつかの種類があります。簡単に言えばテープの素材、材質の違いで名前が分けられております。

①アンダーラップ:これはテープのこすれなどに対し、皮膚を保護するために用います。特に皮膚がかぶれやすい高齢者などには必要です。アンダーラップの上下にテーピングテープが少し出るように貼付するため、テーピングと皮膚が接するをわずかにすることが可能です。アンダーラップには粘着力がないため巻く前に粘着スプレーを吹き付けてから使用します。

②コットンタイプ:関節を固定する場合に用いるテープで、通称ホワイトテーピングと呼ばれています。伸縮性が無く、強固な固定力を得ることが可能です。足関節、膝関節、手指など、部位によって、幅の異なるテープを使い分けると効果的です。

③伸縮性テープ:これには様々な素材があります。まず代表的なものに、キネシオテーピングで使われているキネシオテックというテープがあります。また同様の伸縮性を持ち合わせたセラポアテープというのもあります。これらは、固定性は弱く、関節の誘導や筋の補助に使用されます。

いずれの商品も透過性に優れ、かぶれ予防に最適と言われております。またそれら以外にも、関節の可動性が大きい部位の固定として使用される商品もあります。手で切れないハードタイプと手で切れるソフトタイプのテーピングもあります。これらにもいくつかの幅があり、使い分けると効果的です。

腰痛におすすめ「キネシオテーピング」

テーピングの中でも特におすすめなのがキネシオテーピングです。簡単で効果が高いと評判です。貼り方を説明しましょう。

用意するテープ

キネシオテープ   幅5㎝   長さ30㎝   切り込み25㎝

①切れ込みのない端を、背骨の下にある平らになった骨(仙骨)の中心に貼ります。

②腰をできるだけ前に曲げ、Y字の一端を背骨の脇にある筋肉が盛り上がった上に貼ります。

③Y字のもう一端も同様に貼ります。

④完成

※貼付する際はテープを引っ張らないようにしてくださいね。

また、このテープは背骨周辺のストレスや疲労を取り除き痛みを緩和させる作用がありますので、最近腰に違和感を感じている方は一度試してみてください。

キネシオテープの効能

1:痛み・凝り・内出血の改善

キネシオテープを貼ると、体内に隙間が出来てリンパ液の流れが良くなります。そのことにより、新陳代謝が良くなり、自然治癒力が高まります。貼っておくだけで、筋肉の痛みや凝り、怪我・手術後の内出血を早く改善することが出来ます。

2:腫れや内出血を軽減する

リンパ液だけではなく、血液の流れも良くなります。血行が良くなると、酸素も栄養も体の隅々に行き渡る様になりますので、疲労の回復も早くなります。特にどこかが痛んだり腫れたりしていなくても、ちょっとだるいなという時、疲れがなかなか取れないなという時、また、冷え性でお悩みの方にも効果的です。

3:痛みを和らげる

スポーツや仕事の種類などによって、特定の筋肉を酷使することになる場合があります。そういった筋肉は、障害が発生しやすい箇所でもあります。いわゆる職業病です。キネシオテープを事前に貼っておくと、障害発生の予防に役立ちます。
 

4:筋肉の疲労を早く回復します

スポーツをする時や、長時間歩くといった時は、連続して筋肉を使用します。キネシオテープを事前に貼っておくことで、リンパの流れが良くなり、疲労物質を流すことで、疲労の蓄積を軽減したり、筋肉の円滑な動きをサポートします。また、後からも貼っておくと、より一層の疲労回復を促します。

5:リハビリ・機能回復効果があります

キネシオテープには筋肉(皮膚)とほぼ同じ伸縮性がありますので、 貼ったままで体を自然に動かすことが出来ます。ですから、普段の生活に支障がありません。特別に時間を取ってリハビリを行なうことも大切ですが、なかなか時間が取れない場合もあります。キネシオテープなら、貼っておくだけで効果がありますので、 普段の生活をしながら、無意識にリハビリを行なうことが出来ます。

まとめ

いかがですか。テーピングはスポーツ選手だけでなく、普段から貼っておく事で、腰痛の痛みや腫れを和らげ、無意識にリハビリもできる事が分かりました。特に評判が良く、効果が高いのがキネシオテープです。病院や指圧店でも使われています。簡単に出来ますから、是非試してみて下さい。

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