Heel strike腳跟著地
The heel bone is the largest bone in the foot, and it sits on a pad of fat.
跟骨是腳上最大的一塊骨頭，下面墊著一層脂肪。
The Human Body · Lesson 25 · 人體探索 第25課
How Do You Walk?你是怎麼走路的？
Every step is a controlled fall. Watch real foot bones roll from heel to toe in 3D, see the arch work as a spring, and measure your own step.
每一步都是一次「控制好的跌倒」。在 3D 裡看真實的腳骨從腳跟滾到腳尖、足弓像彈簧一樣工作，再量一量自己的一步有多長。
Big idea · 一句話看懂
Walking is falling forward and catching yourself, again and again. Your foot is built for it: 26 bones make an arch that bends like a spring.
走路就是一次又一次地往前倒、再接住自己。腳就是為這件事設計的：26 塊骨頭組成一個像彈簧一樣會彎的足弓。
3D Model · 3D 模型
One Step, Slowed Down 把一步放慢來看
A real skeleton is walking on the spot, and the floor slides under it. Follow the left leg, the gold one. Its foot lands on the heel, rolls flat, and pushes off from the toes. Drag the slider to move through one step by hand. The orange patch on the floor shows where the foot is pressing hardest, and the gold line under the foot is the spring of the arch. Watch the yellow ball above the hips: it rises and falls with every step. Then switch to running. What is different?
一副真實的骨架正在原地走路，地板從它腳下滑過去。請跟著左腿——金色的那一條——看：腳用腳跟著地，整個腳掌滾平，再用腳趾把自己推出去。拖動滑桿，可以用手一格一格地走完一步。地板上橘色的那一塊，是腳壓得最用力的地方；腳底那條金色的線，是足弓的彈簧。注意看屁股上方那顆黃色的球：每走一步，它就升高再降低一次。然後換成跑步——有什麼不一樣？
Loading… · 載入中…
Drag to turn · 拖曳旋轉 Scroll or pinch to zoom · 滾輪／雙指縮放
A simplified average walk, slowed down · 簡化過的一般走路方式，放慢了
This 3D model needs WebGL, which this browser does not support. The step tool and the cards below still work.
這個瀏覽器不支援 WebGL，無法顯示 3D 模型；下方的步伐工具和卡片一樣能用。
How long is my step? · 我的一步有多長？
—cm for one step一步的長度（公分）
My footprint looks most like · 我的腳印最像
- Gold bones: the left leg we are following
金色的骨頭：我們跟著看的左腿 - Orange patch: where the foot presses hardest
橘色的一塊：腳壓得最用力的地方 - Gold line: the spring under the arch
金色的線：足弓下面的彈簧 - Yellow ball: the middle of the body's weight
黃色的球：身體重量的中心 - Stripes: the floor sliding back
條紋：往後滑的地板
The bones are real shapes from BodyParts3D, moved at the hips, knees, ankles, and toes. The movement is a simplified drawing of an average walk, not a recording of a real person: real hips also tilt and turn, the arms and spine twist, and every person walks a little differently. The orange patch and the gold spring show a pattern, not measured forces.
骨頭是 BodyParts3D 的真實形狀，在髖、膝、腳踝和腳趾的地方轉動。動作是把「一般人走路」簡化之後畫出來的，不是真人的動作紀錄：真正走路時骨盆還會傾斜和轉動，手臂和脊柱也會扭轉，而且每個人走路的樣子都有一點不同。橘色的那一塊和金色的彈簧畫的是大致的樣子，不是實際量到的力量。
Bone model: BodyParts3D, © The Database Center for Life Science, licensed under CC BY 4.0. We selected the bones, simplified the shapes, turned the model upright, and added the joints; the floor, the spring, and the markers are our own drawing. · 骨骼模型來源：BodyParts3D（日本生命科學資料庫中心，CC BY 4.0 授權）；本站挑選骨頭、簡化形狀、轉正方向並加上關節，地板、彈簧與標記為本站自繪示意。
Reading · 英文閱讀
25
Unit 25: How Do You Walk?
Stand up and take one slow step. It feels like the easiest thing in the world. But watch closely: as you step, you lean forward and begin to fall. Then your front foot lands and catches you. Walking is falling forward and catching yourself, over and over. It took you about a year of practice as a baby just to begin, and by about the age of three most children walk the way adults do.
站起來，慢慢跨出一步。這好像是全世界最簡單的事。可是仔細看：你跨出去的時候，身體往前傾，開始倒下去；然後前面那隻腳落地，把你接住。走路就是往前倒、再接住自己，一次又一次。你還是嬰兒的時候，光是要「開始」走，就練習了大約一年；到三歲左右，大部分的孩子走路的方式才和大人一樣。
Each foot has 26 bones. Together your two feet hold 52 of the 206 bones in your body: that is about one quarter! Seven bones make up the back half of the foot, including the heel bone, which is the largest. Five long bones run through the middle, and fourteen small ones make the toes.
每隻腳有 26 塊骨頭。兩隻腳加起來是 52 塊，而你全身一共 206 塊——差不多占了四分之一！腳的後半段由七塊骨頭組成，其中最大的是跟骨（腳跟的骨頭）；中間有五根長長的骨頭；腳趾則是十四塊小骨頭。
These bones do not lie flat. They are built into an arch, like a little stone bridge, held up by strong bands called ligaments and by tendons and muscles. When your foot presses down, the arch flattens a little and stretches those bands. When you lift your foot, they spring back. Your arch is a spring that soaks up the bump of every step and gives some of the energy back.
這些骨頭不是平平地排在一起，而是搭成一個拱，像一座小石橋，由結實的帶子（韌帶）、肌腱和肌肉撐起來。腳往下踩的時候，足弓會稍微變平，把這些帶子拉長；腳抬起來，它們又彈回去。足弓就是一個彈簧：吸收每一步的震動，再把一部分的能量還給你。
Now follow one foot through a step. First the heel lands, on a thick pad of fat. Then the whole foot rolls flat, and your body passes over the top of that leg. Next the heel lifts, the toes bend, and the big toe gives a last push. Finally the leg swings forward through the air. Each leg spends about three fifths of the time on the ground and two fifths in the air.
現在跟著一隻腳走完一步。先是腳跟著地，踩在一層厚厚的脂肪墊上；接著整個腳掌滾平，身體從那條腿的正上方通過；然後腳跟抬起來、腳趾彎起來，大腳趾做最後一推；最後，整條腿在空中往前盪。每條腿大約有五分之三的時間在地上，五分之二的時間在空中。
When you walk, at least one foot is always on the ground, and for a moment in every step, both are. When you run, there is a moment when both feet are off the ground and you are flying! Your body also moves up and down. In the middle of each walking step, you rise as you pass over your straight leg, and then you drop again. The model shows this with a yellow ball.
走路的時候，至少有一隻腳在地上，而且每一步都有一瞬間是兩隻腳同時在地上。跑步的時候，卻有一瞬間兩隻腳都離開地面——你在飛！你的身體也會上下移動：每走一步，在通過那條伸直的腿上方時升高，然後又降下來。模型裡用一顆黃色的球把它畫出來。
Your feet carry you thousands of steps every day, so be kind to them. Wear shoes that fit, with room for your toes to wiggle. Go barefoot on safe ground sometimes, and let your toes spread. And walk! Now measure your own step with the tool below the model, and look at the shape of your footprint.
你的腳每天載著你走幾千步，所以要對它們好一點。穿合腳的鞋，讓腳趾有地方可以動；有時候在安全的地面上打赤腳，讓腳趾張開。還有——多走路！現在用模型下方的工具量一量自己的一步有多長，也看看自己腳印的形狀。
Read aloud · 課文朗讀
Questions · 閱讀理解
Why can walking be called “falling and catching yourself”?
Because with each step you lean and fall forward, and then your front foot lands and catches you.
What does the arch of your foot do?
It works like a spring: it flattens a little to soak up the bump of each step, and then it springs back.
What is the difference between walking and running?
In walking, at least one foot is always on the ground. In running, there is a moment when both feet are in the air.
Words & Phrases · 生字及片語
step(n.)一步；腳步The baby took her first step today.寶寶今天跨出了第一步。foot(n.)腳（複數 feet）My left foot is a little bigger than my right.我的左腳比右腳大一點點。heel(n.)腳跟Your heel touches the ground first.你的腳跟最先碰到地面。toe(n.)腳趾I hurt my big toe on the table leg.我的大腳趾撞到了桌腳。arch(n.)足弓；拱The arch of your foot works like a spring.你的足弓像彈簧一樣工作。ground(n.)地面One foot is always on the ground when you walk.走路的時候，總有一隻腳在地上。swing(v.)擺動；盪Your arms swing when you walk.走路的時候，你的手臂會擺動。push(v.)推Push off with your toes.用腳趾把自己推出去。
Quick Check · 小測驗
1. How many bones are in one foot?
2. Which part of the foot touches the ground first in a walking step?
3. What is the arch of the foot like?
4. What makes running different from walking?
5. What gives the last push at the end of a step?
One Step · 一步
Five moments on the ground, and one in the air 在地上的五個瞬間，和在空中的一段
Try it in slow motion. Walk across the room as slowly as you can and say the five moments out loud: heel, flat, over, lift, push.
用慢動作試試看。用你能走的最慢速度走過教室，一邊把這五個瞬間唸出來：腳跟、放平、越過、抬起、推。
Foot flat腳掌放平
The arch flattens a little, like a spring being pressed.
足弓稍微變平，像彈簧被壓下去。
Midstance單腳支撐
Your body is at its highest point here, balanced on one leg.
這時候身體升到最高，靠一條腿保持平衡。
Heel off腳跟離地
The toes bend, and the spring of the arch begins to snap back.
腳趾彎起來，足弓的彈簧開始彈回去。
Toe off腳尖推出
Then the leg swings forward through the air for the next step.
然後這條腿在空中往前盪，準備下一步。
Measure Yourself · 親身測量
How long is my step? 我的一步有多長？
You will need a tape measure and some floor. Then try the footprint: every foot leaves its own shape.
你需要一條捲尺和一段地板。量完之後，再試試腳印：每一隻腳都會留下自己的形狀。
- 📏Mark 10 meters · 量出 10 公尺Mark a start line and a finish line 10 meters apart. A hallway is perfect.畫一條起點線和一條終點線，相隔 10 公尺。走廊最適合。
- 🚶Walk and count · 邊走邊數Walk the way you usually walk, and count your steps from one line to the other.照你平常走路的樣子走，數一數從一條線走到另一條線一共幾步。
- 👣Make a footprint · 印一個腳印Wet the bottom of one bare foot, step onto a sheet of dark paper or dry concrete, and look at the shape you leave.把一隻光腳的腳底沾濕，踩在一張深色的紙或乾的水泥地上，看看留下來的形狀。
Myth vs. Fact · 常見迷思
Four things people get wrong 四個常見的誤會
✗ Myth · 迷思Your foot is one solid piece.腳是實心的一整塊。
✓ Fact · 事實Each foot has 26 bones and 33 joints, so it can bend and fit the ground.每隻腳有 26 塊骨頭、33 個關節，所以它能彎、能配合地面。
✗ Myth · 迷思Walking is so simple that you were born knowing how.走路很簡單，一生下來就會。
✓ Fact · 事實It takes a baby about a year to begin, and most children are about three before they walk the way adults do.嬰兒要大約一年才開始走；大部分的孩子要到三歲左右，走路的方式才和大人一樣。
✗ Myth · 迷思Running is just fast walking.跑步只是走得比較快。
✓ Fact · 事實In running, both feet leave the ground at once. In walking, that never happens.跑步的時候，兩隻腳會同時離開地面；走路永遠不會。
✗ Myth · 迷思When you walk, your head moves along in a straight line.走路的時候，頭是沿著一條直線前進的。
✓ Fact · 事實Your whole body rises and falls a little with every step.每走一步，整個身體都會稍微升高再降低一次。
Remember It · 記憶口訣
Walking in a sentence 一句話記住走路
Fall and catch倒下、接住
Every step is a small fall that your front foot catches.
每一步都是一次小小的跌倒，由前面那隻腳接住。
26 bones, one spring26 塊骨頭，一個彈簧
The bones of each foot make an arch that flattens and springs back.
每隻腳的骨頭搭成一個足弓，壓平了再彈回來。
Heel, flat, over, lift, push腳跟、放平、越過、抬起、推
The five moments of one foot on the ground.
一隻腳在地上的五個瞬間。
Walk: one foot down. Run: fly走路：總有一腳在地上。跑步：騰空
Running has a moment with both feet in the air.
跑步有一瞬間，兩隻腳都在空中。
In Chinese · 中文怎麼說
A Journey of a Thousand Miles 千里之行，始於足下
You may have heard the English saying “A journey of a thousand miles begins with a single step.” It is a translation from Chinese! It comes from the Dao De Jing, a book more than two thousand years old that is linked with the thinker Laozi: 千里之行，始於足下 (qiānlǐ zhī xíng, shǐ yú zú xià). The Chinese words say something even more exact than the English: the journey begins 足下, “beneath the foot.” Chinese also praises a careful, honest worker as 腳踏實地 (jiǎo tà shídì), “feet stepping on solid ground.” And in Taiwanese, to walk is 行路 (kiâⁿ-lō͘), “to travel the road.”
你可能聽過一句英文諺語：A journey of a thousand miles begins with a single step（千里的旅程從一步開始）。它其實是從中文翻譯過去的！原文出自兩千多年前、相傳是老子所寫的《道德經》：「千里之行，始於足下。」中文說得比英文還要精確：旅程是從「足下」——腳底下——開始的。中文也用「腳踏實地」稱讚做事踏實的人；台語則把走路叫做「行路」。
Classroom Activity 1 · 課堂活動一
The Paper Bridge 紙橋
You need · 準備材料
- Two sheets of paper and two piles of books of the same height兩張紙，和兩疊一樣高的書
- A handful of coins一把硬幣
Steps · 步驟
- Set the two piles of books a hand's width apart. Lay one sheet flat across the gap.把兩疊書隔開一個手掌的寬度，把一張紙平平地放在中間的空隙上。
- Put coins on the middle of the paper, one at a time. How many can it hold?把硬幣一枚一枚放在紙的中間。它撐得住幾枚？
- Now curve the second sheet into an arch and wedge it between the piles.現在把第二張紙彎成一個拱，卡在兩疊書之間。
- Lay the first sheet on top of the arch and add coins again. How many now?把第一張紙鋪在拱上面，再放硬幣。這次撐得住幾枚？
Teaching tip: the arch holds many more coins, because it passes the load sideways into the books instead of bending in the middle. The foot uses the same shape. Ask: what holds the paper arch in place? The books. In the foot, ligaments, tendons, and muscles do that job.
教學提示：拱撐得住的硬幣多得多，因為它把重量往兩邊傳到書上，而不是從中間彎下去。腳用的就是同一種形狀。可以問學生：是什麼讓紙拱不會攤開？是兩邊的書。在腳上，做這件事的是韌帶、肌腱和肌肉。
Classroom Activity 2 · 課堂活動二
The Slow-Motion Walk 慢動作走路
You need · 準備材料
- A clear stretch of floor一段沒有障礙物的地板
- A partner一位同伴
Steps · 步驟
- Walk five steps as slowly as you can while your partner watches your feet.用你能走的最慢速度走五步，請同伴看你的腳。
- Say each moment out loud: heel, flat, over, lift, push.把每個瞬間唸出來：腳跟、放平、越過、抬起、推。
- Now try to walk with your feet landing flat, with no heel first. How does it feel?現在試著讓腳「整個平平地」落地，不要腳跟先著地。感覺怎麼樣？
- Stand on one leg and close your eyes. What do you feel your foot doing?單腳站著、閉上眼睛。你感覺到腳在做什麼？
Teaching tip: walking flat-footed feels heavy and jerky, because the roll from heel to toe is what makes a step smooth. On one leg, students feel many tiny corrections in the foot and ankle: the foot is busy even when it seems to be standing still. Clear the floor first, and have partners stand close for the eyes-closed part.
教學提示：整個腳掌平平地落地，走起來又重又頓，因為讓一步變得順暢的，正是從腳跟滾到腳尖的那個動作。單腳站的時候，學生會感覺到腳和腳踝不停地做很小的修正——腳看起來站著不動，其實一直在忙。活動前先把地板清空；閉眼的那一步，請同伴站近一點。
⚕ Health note · 健康提醒This lesson is for learning about the body. It is not medical advice. Feet and footprints come in many shapes, and this page does not judge any of them. If your feet, ankles, or knees hurt often, tell an adult and see a doctor.本課是認識身體的教材，不是醫療建議。腳和腳印有很多種形狀，這一頁不評斷任何一種。如果你的腳、腳踝或膝蓋常常痛，請告訴大人，並且去看醫生。