[fusion_builder_container admin_label=”Article Intro” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” margin_top=”-90px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” admin_toggled=”yes” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” 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sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=” 18px” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 膝蓋痛是發生率極高的問題，無論是年輕人或中老年人，都可能抱怨自己膝蓋不舒服。膝蓋痛的成因很多，我們過去介紹過「臏骨股骨症候群」、「膝蓋外傷」與「髂脛束症候群」，都會讓人感到明顯的膝蓋痛。今天再來看一個可能的膝蓋痛成因：臏骨軟骨軟化症（Chondromalacia Patella）。 [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Featured Image” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” 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照護線上

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照護線上

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admin_label=”Featured Image” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_right=”0px” padding_left=”0px” admin_toggled=”yes” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”true” first=”true” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px”][fusion_imageframe image_id=”20863|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”10″ stylecolor=”#fffcf9″ hover_type=”zoomin” bordersize=”0″ bordercolor=”#fffcf9″ borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”Morbi vitae purus dictum, ultrices tellus in, gravida lectus. ” link=”” linktarget=”_self” 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spacing_right=”2%”][/fusion_builder_column][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_left=”” border_radius_bottom_right=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”” box_shadow_spread=”” box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”25px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”false” first=”false” spacing_right=”2%” spacing_left=”2%”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] [fusion_dropcap boxed=”no” boxed_radius=”” class=”” id=”” color=””]臏[/fusion_dropcap]

骨就是膝蓋骨，臏骨在那邊是幹什麼的？是讓膝蓋能伸直，同時也是個天然的避震器。膝蓋彎曲的過程，臏骨會在軌道上滑動。臏骨後方有軟骨，其存在目的是要能當成緩衝，萬一軟骨軟化，逐漸失去功能，就無法保護骨頭末端相磨之處。

因此，「臏骨軟骨軟化症」代表於膝蓋後方的軟骨處出現問題，軟骨軟化或磨損，導致我們在活動時膝蓋骨與大腿股骨少了中間的緩衝，而會讓硬骨與硬骨直接摩擦，因此膝蓋彎曲時有痛在裡面的感覺。而且，磨壞的軟骨碎片會漂浮於關節腔內，刺激關節腔裡的細胞，刺激關節腔生成愈來愈多的積液。

[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”true” min_height=”” hover_type=”none” link=”” element_content=”” first=”false” spacing_left=”2%”][/fusion_builder_column][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”false” min_height=”” hover_type=”none” link=”” element_content=”” first=”true” spacing_right=”2%”][/fusion_builder_column][fusion_builder_column type=”2_3″ layout=”1_1″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”false” first=”false” spacing_right=”2%” spacing_left=”2%”][fusion_imageframe image_id=”20864|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/06/98aecfe1c8d15f3e8d9d9f4356a35ad1.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] .

我們可以試著把身體各處的器官想成機器零件，什麼時候機器會運作不順暢呢？可能是這台機器用太久、太操了；也可能是原先設計就組裝不良，本來就卡卡的；或是零件被撞壞了。由這樣的方式來思考，我們就能了解，臏骨軟骨軟化症的發生常與下列幾件事情有關：

A：膝蓋動的非常頻繁，像是足球員、騎競技腳踏車、或馬拉松跑者，一直動用膝蓋的狀況下，軟骨就大幅受到磨損。因此，運動頻繁的年輕人可能會有「臏骨軟骨軟化症」

B：膝蓋於經年累月使用後，已經退化，零件磨損。因此，關節炎的中老年人也可能會有「臏骨軟骨軟化症」，若本身體重過重，更容易導致零件磨損。

C：女性本身骨盆較寬，肌肉力量比較不足，膝蓋外側需承受較大的壓力，會讓女性更容易有「臏骨軟骨軟化症」

D：過去膝蓋曾經受傷、脫臼、或骨折等直接損壞零件的外傷，也會增加「臏骨軟骨軟化症」的發生機率。

[/fusion_text][fusion_imageframe image_id=”20865|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/06/10d05df9d13c287e7cec2748dc0ca785.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] .

根據A點，大家應該能夠猜到，「臏骨軟骨軟化症」也是一種「跑者膝」，因為頻繁使用膝蓋的運動員就可能會出現這樣的問題。也有人會說，「臏骨軟骨軟化症」聽起來又很像之前說過的「臏骨股骨症候群」，確實這兩個疾病常常會被混在一起講，但「臏骨股骨症候群」通常指的是臏骨滑行軌道出問題，但「沒有」軟骨磨損問題的人。

有「臏骨軟骨軟化症」的人，會感受到膝蓋悶痛感，尤其這種痛會出現於膝蓋骨的後方。如果持續下樓梯、往下坡走、或做了很多需要彎曲膝蓋的動作，就更容易覺得痛。有些患者是坐了彎曲膝蓋很久一段時間沒有活動，之後突然站起身，也可能在此時感到膝蓋有摩擦與腫脹痛感。患者有時候走路會突然軟腳，或在走動時突然卡在某個點，膝蓋突然動得很不順。若有這類不適，先休息個幾天都不做訓練，之後通常會覺得膝蓋好一點，但若又再進入訓練，可能又會再痛起來。 .

醫師診斷時，會根據影像檢查做出分級，第一級最輕微，第四級病情最嚴重。

第一級，膝蓋的軟骨軟化 第二級，膝蓋軟骨軟化，表面組織受損 第三級，軟骨變薄、組織受損嚴重，關節面有裂隙 第四級，軟骨破壞嚴重，骨頭與骨頭直接相磨

[/fusion_text][fusion_imageframe image_id=”20866|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/06/b7bff43572864bfaad5b87bbe4fcffcf.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] .

萬一跑出「臏骨軟骨軟化症」，該怎麼辦呢？首先，請記得透過飲食控制，來維持適當體重，減少膝蓋負荷。再來，要選適合的鞋子，不要穿高跟鞋，否則膝蓋負重是平時的兩倍以上。

若於明顯膝蓋疼痛的時候，先不要做讓膝蓋負重太多的動作，例如高衝擊性的有氧舞蹈、跳躍、重量訓練都不適合。可以繼續保持游泳的習慣，因為在水中能減少膝蓋受到的衝擊，但記得先不要游蛙式，要游自由式，才不會讓膝蓋狀況更糟。若想練瑜珈，在做一些跪姿或彎曲膝蓋的動作時，也要注意別讓膝蓋負荷太大。

然而，也請不要誤以為有「臏骨軟骨軟化症」後就都不能運動，其實，膝蓋不好的時候，反而要好好訓練大腿前側、內側、外側、與後側的肌肉，大腿肌肉有力且肌肉力量平均，膝蓋就能愈健康。訓練過程中，可以先選擇躺姿與側躺，減少膝蓋負重。記得，花點時間兼顧大腿每側的肌肉，才能有健康的膝蓋。

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大腿前側訓練：直腿上提

躺在地墊上，右腳彎曲腳底平放於地墊，左腳伸直往上提，讓腳約與地面呈45度後，停留兩秒，再緩緩放下左腳（緩緩放下的過程也很重要，別讓腳像摔下來那般，要控制肌肉力量）。反覆做20次，再換腳練習。每天盡量練習個三組。 .

大腿後側訓練：趴姿直腳上舉

趴在地板上，頭靠在雙手之間，直直地朝天花板方向舉起一隻腳，直到感到屁股、大腿後側的肌肉是緊繃的，維持五秒鐘後放下休息，換腳並反覆練習。

[/fusion_text][fusion_imageframe image_id=”20867|full” max_width=”” sticky_max_width=”” skip_lazy_load=”” style_type=”” blur=”” stylecolor=”” hover_type=”none” bordersize=”” bordercolor=”” borderradius=”” align_medium=”none” align_small=”none” align=”center” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” lightbox=”no” gallery_id=”” lightbox_image=”” lightbox_image_id=”” alt=”” link=”” linktarget=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″]https://market.carefoot.club/wp-content/uploads/2021/06/1bbeb4a37b3096a1bda842c43ffaab97.jpg[/fusion_imageframe][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

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大腿內側訓練：大腿內收

右側躺，可以用手掌撐頭，在上面的左腳跨到右腳前，左腳踩穩。在下方的右腳抬高，往天花板方向舉起下方腳直到離地15公分，維持五秒，反覆練習20次，並換邊練習。

大腿內側訓練：夾球練習

「臏骨軟骨軟化症」時，常常與大腿內側的肌力過低有關，因此我們再多練習個大腿內側的動作。側躺後兩腿彎曲，中間夾一顆球，出力吐氣夾緊球，數個五秒後再放鬆。

大腿外側訓練：大腿外展

側躺，下方的手撐住頭，上方的手扶住地板，下方的腳微彎平放於地板，上方的腳打直往天花板方向平舉，直到上方的腳與地面呈45度，五秒後放鬆休息，再反覆練習並換邊練習。

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做完這些肌力訓練之後，記得也要好好放鬆。若一段時間的訓練後，膝蓋狀況繼續變差，醫師可能會考慮進行關節鏡手術。

【本文由「照護線上」授權轉載，原文出處：膝蓋痛、跑者膝，可能是「臏骨軟骨軟化症」】

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