我感觉很好 但是在Howard离开之前 is great but before he leaves Howard has
他要进行最后一项任务 one last commitment
火箭队物理治疗师Jason Biles a unique training session with rockets
独有的一种训练 physical therapist Jason Biles
这是为他设计的例行训练的一部分 it's part of a routine designed to keep
这种训练能让他在赛场上不断驰骋 Howard on the court
并且远离损伤 非常好 and off the injuries report it's good
因为当我进行这种训练时 because when i'm doing the exercise
我感到我的关节所受到的压力 you know it takes a lot of the pressure
减少了很多 off my joints
这样我就可以像往常一样进行训练 so i'm getting the same workout in but
但我的膝关节却不会承受那么大的压力 the load is not as heavy on my knees
这对我来说非常重要 尤其是当 which is very important especially when
你 you
的年龄越来越大的时候 上一个赛季Howard错过了 get up in age last season howard missed
41场比赛 41 games
他的右侧膝关节也出现了很多 many as the result of a cartilage injury
软骨损伤 in his right knee
我觉得我的膝关节里面好像有什么东西一样 i had some stuff in my knee and it just
它让我的活动总是不顺畅 kept bothering me
每次当我要起跳和移步时 and every time i went to jump and move i
我的膝关节都会感到疼痛 was like man i just feel this pain in my
knee
Howard离开了地板 他跳起来了 howard really lifts because he comes up
我总是在起跳 the floor well i'm always jumping
然后又落下来 这样我的膝关节 you know always in the air always coming
总是会承受很大的冲击力 down and putting a lot of force
还有我的脚 我的脊柱 都会受到这种冲击力 you know on my feet and my knees and my
back
我们意识到我们确实需要为Howard制定一个 we realized that we needed to have a
训练计划 plan
休斯顿火箭队的首席物理治疗师 for dwight dr walt lowe head team
Walt Lowe博士和休斯顿的 physician of the houston rockets and the
其他成员 houston texans
都视软组织损伤为NBA队员的 sees cartilage injuries as particularly
最大敌人 threatening for nba players
这些队员每年要参加82场比赛 these guys play 82 real games a year
平均每个队员要跑5英里 the average guy runs about five miles
每次比赛都是在相当硬的地面上 every basketball game on a fairly hard
进行 surface
Lowe博士说 不是所有的损伤 low says not all injuries require
都需要手术 Howard的情况也是如此 surgery including howard's
但是我们同时又会担心由于对膝关节 but there are concerns about lingering
采取的保护措施会引起 weakness of the muscles responsible
肌肉的无力 for protecting the knee they
相比其他运动比赛而言 load their knees they load their spines
他们的膝关节 他们的脊椎 they load their body in
所承受的冲击力 in just a exponential way compared to a
都要大得多 lot of the other sports
BFR这个时候 and so that's where the bfr has come in
就派上了用场 to use with the white
BFR训练 也就是血流阻断训练 bfr or blood flow restriction training
使用的是一个特制的止血环带 utilizes a specialized tourniquet cuff
把它缠到上臂位置或者 wrapped around the upper portion of the
腿上 arm or leg
环带充气后会对相应的身体部位产生压力 the cuff is inflated to a pressure that
这种压力会减少大约80%的血液 reduces blood flowing into the limb
流向肢体 by approximately 80 percent and
同时会阻止所有的静脉血流 restricts all of the blood
它的最大压力是 from flowing out so his max pressure is
202毫米汞柱 202
我们的目标是减少80%的动脉血流 we take 80 and that's how this 161
这就是为什么是161mmgh number comes up
这个压力指数是训练 so that's the the number the pressure
所要使用的压力值 that will exercise that
你的呼吸怎么样 我感觉在燃烧 are you getting the breath i am feeling
是的 我确实有这种感觉 the burn yes i am
你还会有更糟的感觉 and it only gets worse because we have
因为这之后你还要再做两组 two more sets of 15 after this
是的 我现在就想睡觉了 yeah after this i'm i want to go to
sleep
天啊 血流减少了之后 oh boy the decreased blood flow results
流向 in less
四肢的氧气减少了很多 oxygen to the limb exercising the
在这种低氧状态下进行肌肉训练 muscles in this low oxygen
能够让运动员用 state allows the athlete to use very
非常小的阻力 light resistance
就可以得到 yet achieve strength gains similar to
在负重情况下 exercising under
才会得到的肌肉力量 你腿的这个部位 heavy loads or high intensity you really
现在快没感觉了吧 can't feel your legs
科学家多年来一直在研究 this part scientists have been studying
血流阻断的技术 blood flow restriction
以及它对肌肉的影响 and its effect on muscle for years the
训练的开始阶段非常轻松 因为 first steps usually fairly easy because
至少你的肌肉中还有氧气 you still have oxygen in the muscle
物理治疗师Johnny Owens johnny owens the physical therapist who
把BFR引进到了火箭队 introduced bfr training to the rockets
BFR在2012年首次使用 当时是为了 first began using it in 2012 as a means
帮助受伤的战士恢复他们的 of helping wounded soldiers regain their
肌肉力量 strength
很快你就会发现 天啊 right off the bat you can see man this
这对截肢患者或者 is really helping this amputee or this
做肢体手术的人 limb salvage
确实太有帮助了 那边的治疗床上 guy but there's another guy over here on
躺着一个前交叉韧带治疗的患者 this other table who just had an acl
或许他在治疗之后也会来进行BFR训练 repair he's probably a great candidate
但是如果你让Dwight but if you ask dwight to go
在深蹲架上或者蹬腿练习器上 lift a whole bunch of weight in the
举起很多砝码的话 squat rack or leg press
他的身体会吃不消 估计他会 that might severely take the tread off
脱层皮的 the tire basically
所以他如果用BFR进行训练来保持 so he can use this as a way to maintain
他的力量和肌肉增大的话 the strength and hypertrophy
借助这个止血带 他不需要用很大的力气 with a very lightweight just apply this
就可以达到相同的效果 tourniquet system to it
对于我们这些篮球运动员来说 with us basketball players when we're
当我们举重的时候 you know lifting weights
总想让自己看起来很酷的样子 and you know you want to look good and
所以为了让我们的肌肉发达 我们就会去 have those beach muscles then you just
做 do
卧推 做完一些常规的卧推之后 the bench press the normal bench press
还要做一些深蹲 how you do squats
在比赛的最后阶段 你的肌肉会 but if you want to make sure during the
感到非常困乏 但这时你还想继续比赛的话 fourth quarter when those big muscles
你就需要让你的肌肉重新充满力量 are tired you have something to hold
这时血流阻断训练器就派上了用场 them together it was just the little
它会让你有完全不同的感觉 things that make a big difference
如果有人看到你使用了BFR some people watching you doing that
他们一定会说 training might say
这个人估计是有神经病 比赛的时候 he's got to be nervous because you're
本应该加大血液的输送 但他怎么反而 cutting off the blood flow to the limb
阻断了血流呢 while you're exercising
如果出了什么事 他的篮球生涯 if something were to go wrong it could
就完蛋了 be career threatening
这时你会怎么做呢 how do you respond uh well
你只有放手一搏去试试 you have to try it before you can just
去证明他们的担心是多余的 you know knock it off and say it doesn't
work
我也知道 在得到结果之前总是有些担心的 uh but i understand there's always fear
不过如果你想得到更好的训练效果 coming in but if you want great results
你想在你的人生中有所成就 if you want to get somewhere in life no
不管是篮球运动还是其它什么 matter if it's training basketball any
运动 sport
只要你想成功 你就必须 or just to be successful you have to get
克服 over
这些恐惧 Lowe和Owens都说 the fear both low and owens say
BFR训练的临床应用已经证明了它的 supervised clinical use of bfr training
安全性 is safe
止血带在医学历史上的安全应用 based on the history of tourniquet use
也说明了这一点 in medicine
在做大手术的时候我们会把止血带缠在腿上 we put a transit up around the leg for
长达连个小时 two hours for big
用在训练上的时候只是5分钟 surgeries and this is up for five
而已 minutes
在过去的医疗领域 at a time the use of tourniquets and
我们一直在利用止血带的血流阻断功能 restricting blood flow and extremities
we've
止血带是得到FDA认证的 done that forever tourniquets are
医疗器械 在对运动员进行训练时 medical devices they're fda regulated
止血带需要再设计的更宽一些 they need to have cuffs that are wider
这样他们对四肢的局部部位所施加的压力就不会 so they don't put too much pressure on
太大 the limb
研究人员说 现在他们最关心的事就是 the biggest concern our researchers said
血流阻断训练是否会对神经造成 that we need to watch out for was nerve
伤害 damage
他们告诉我们说 如果使用比较薄的 and they told us that using thinner
袖带 cuffs can
是有可能对神经造成伤害的 can cause nerves to be damaged
你有没有担心过 当其他运动员 how worried are you that athletes are
了解到BFR的训练后 going to learn about this
他们有可能会去健身房 and potentially say i can go in the gym
and
找一个替代的带子 比如说举重运动员 wrap a band around like weightlifting
用的那种带子 band and i can
然后把它改造成止血袖环 我们确实有这样的担心 essentially recreate this we are worried
已经有运动员向我们提出这样的问题了 we already have questions from athletes
每个人 everyone's
在训练时为了达到血流阻断 pressure needed to make the blood stop
所需要的压力是不同的 in their limb is different so
它却决于你的血压 it's based on your blood pressure it's
你四肢的粗细程度 based on the size of your limb how much
你肌肉的发达程度 muscle you have how
以及压力袖带的宽度 还有就是袖带 wide the tourniquet cup is where the
所使用的位置 tourniquet cuff is so
所有这些都是影响安全的因素 all those type of safety features i
我认为都是要在临床中的应用中 think need to be applied
去验证的 做多少了32还是42？ clinically what is it 32 42
是的 尽管初期的使用结果 yeah while the early results are
是令人鼓舞的 encouraging
但现在还是没有一个长期的 there is no long-term data available
相关数据做支撑 related to bfr
相关研究要耗费相当长的时间 training studies take a really long time
尤其是一些大规模的试验 一些研究 especially large good trials and those
还在进行中 are ongoing
就Howard而言 他的训练结果 as for howard his results have been
足以使他信服并 enough to convince him
继续BFR训练 我想说的是 to continue with bfr training i would
如果我没有做BFR say if i wasn't doing the bfr uh
训练和治疗的话 training and treatment
我可能就会错过好多次比赛 i would probably miss a couple games i
我想尽可能延长我的篮球生涯 want to play basketball as long as i can
也想尽可能长时间的保持健康 即便是 be as healthy as i can and even you know
退役之后 post career
我仍然想正常的走路 you know being able to to walk and do
做一切我现在做的事情 但如果没有BFR all the things that i'm doing now i
也许这些我都无法做到 wouldn't be able to do that