預防重於治療!用六招鍛鍊肌力,有效預防膝蓋痛
照護線上
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style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 作者 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”center” hide_on_mobile=”small-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”12px” 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=””]照護線上
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radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 日期 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”center” hide_on_mobile=”small-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”12px” 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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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″ animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”true” border_position=”all” first=”false”][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”center” size=”2″ font_size=”14″ animated_font_size=”” 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target=”_self” link_attributes=”” alignment_medium=”” alignment_small=”” alignment=”center” modal=”” hide_on_mobile=”small-visibility” sticky_display=”normal,sticky” class=”” id=”” color=”custom” button_gradient_top_color=”#7b35dd” button_gradient_bottom_color=”#ff7716″ button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_width=”” border_radius=”” border_color=”” border_hover_color=”” size=”small” stretch=”default” margin_top=”” margin_right=”” margin_bottom=”6px” margin_left=”” icon=”fusion-prefix-icon-food-instagram-brands” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” dynamic_params=”eyJsaW5rIjp7ImRhdGEiOiJzaXRlX3VybCIsImxpbmsiOiIiLCJiZWZvcmUiOiIiLCJhZnRlciI6IiIsImZhbGxiYWNrIjoiIn19″]腳ㄚ聚樂部[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Main Article + Image Gallery” 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_top=”4%” padding_bottom=”40px” admin_toggled=”yes” type=”flex”][fusion_builder_row][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=”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=”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=””] .我們先來看看哪樣子的膝蓋痛你該趕快去看醫師,不要等待它自行改善:
- 膝蓋痛已經連續痛了幾周以上
- 膝蓋問題讓你不良於行,本來能走路現在不行了
- 覺得膝蓋好像鎖住了,沒辦法彎曲或完全伸直
- 走路會突然軟腳
- 你覺得膝蓋非常痛且膝蓋變形了
- 膝蓋附近紅腫,且人也發燒了
尤其最後的兩個狀況請務必趕緊就醫。
.膝蓋痛的原因非常多,我們這裡簡單地舉出幾個常見原因,並先用有沒有明顯外傷做區隔。
如果在膝蓋痛之前,曾有膝關節外傷,那可能疼痛的原因來自於:
◇ 扭傷:一般運動中如果過度使用、過度拉扯或轉向,接下來幾天會感到膝蓋疼痛。
◇ 臏骨肌腱炎:在反覆跑步跳躍後而感覺膝蓋痛,痛的位置位於臏骨(膝蓋骨)和小腿之間。患者也可能是「髕骨股骨疼痛症候群」,因為膝蓋骨滑動軌跡出了問題,反覆活動後造成膝蓋痛
◇ 韌帶、半月板、或軟骨磨損等膝蓋受傷:患者會表現站立時容易軟腳,難以伸直腳。受傷過程可能曾經聽到「啪」的一聲。
◇ 臏骨脫臼:因為撞擊或突然改變運動方向而讓膝蓋骨位置形狀改變,通常是滑出到原有軌道的外側。
若膝蓋痛之前,沒有明顯外傷,其疼痛的原因可能是:
◆ 退化性關節炎:這是銀髮族最常見的膝蓋痛原因。可能發生在雙側膝蓋或單側膝蓋,走路時或運動後感到疼痛和僵硬,且狀況逐漸變嚴重。
◆ 滑囊炎:滑囊是膝關節裡的緩衝,讓肌腱韌帶滑動時更順暢。如果因為滑囊炎而關節紅腫,膝蓋彎曲肌鍵韌帶滑動時,會讓疼痛腫脹更明顯。
◆ 關節出血:這類型的患者常常本身在服用抗凝血劑,除了膝蓋痛之外,可以在膝關節注意到有瘀青及紅腫的狀況。
◆ 痛風性關節炎或敗血性關節炎:這類型的關節痛通常是突然發作,一發作就是關節大痛,同時關節也很紅腫。
◆ 類風濕性關節炎:類風濕性關節炎是自體免疫疾病,可以發生在全身各處的關節,發作時容易從小關節開始,再進展到兩側膝關節這樣的大關節。患者常常是多個關節都覺得僵硬疼痛紅腫。
開始膝蓋痛的話,請先看看有沒有最前面幾項「需要儘快就醫」的狀況。如果沒有的話,你可以先不要讓膝蓋承受太多重量,像是先不要久站。可以抬高腳休息,在剛開始膝蓋痛的前兩天用冰敷消腫。但記得,我們所謂的休息不代表一直不讓膝蓋活動。休息過多會讓肌肉變弱,反而加重了關節疼痛,因此若長期疼痛最好還是先找醫師診治,找出確切原因,並找到適合自己的運動訓練計畫。
為什麼我們很強調運動呢?因為讓膝蓋附近的肌肉強壯有彈性,才能讓膝蓋健康,減少未來受傷的機會,膝蓋才不會隨便亂痛一通。把肌肉訓練到強健一點的話,能幫助吸收衝擊力道,加諸在膝蓋關節的壓力相對來講就變小。但訓練肌力增強常會讓肌肉保持收縮,張力升高變的緊繃,因此一定也要加上適當的伸展,拉長肌肉纖維並維持彈性。以下我們就根據美國骨科醫學會的建議,介紹鍛鍊膝蓋的幾種運動方式。
★ 第一招:靠牆深蹲
先背對牆貼牆站好,雙腳往前跨一步,雙腳與肩同寬,屁股往後讓背貼著牆壁,整個人繼續往下坐,直到像是坐在椅子上,大腿平行地面即可,不要讓臀部低於膝蓋,停留五到十秒。慢慢起身到站起。做這個動作時大腿前側會很有感,同時也要收緊小腹,過程中留意膝蓋的位置都別超過腳尖或別超過太多。反覆練習八到十二次。
★ 第二招:登階平衡
找到一個階梯,或在安全的樓梯處練習也可以。左腳踩上階梯後,右腳離地,利用左腳單腳平衡,這時左腳的膝關節可以微彎,不要鎖死關節,停留三到五秒後右腳踩回地面,收回左腳。反覆練習八到十二次後再換腳練習。除了正面練習之外,也可以用側面練習。
★ 第三招:單腳撐體
身體兩側擺好椅子幫助平衡,向前抬起右腳,讓左腳單獨著地承受身體重量,並慢慢往後坐,就像你準備坐到椅子上那樣降低身體高度,大約降低個十到十五公分後停留個三到五秒,過程中左腳的膝蓋不可超過左腳腳趾頭的前緣。這動作會讓你訓練到大腿前側後側、髖關節、及臀部的肌肉。反覆練習八到十二次後再換腳練習。練習時請注意安全,手只是輕輕扶著,不要出力扳倒椅子。
★ 第四招:腿後側彎舉
扶著椅子用右腳單腳站立,左腳膝蓋彎曲,左腳踝放鬆舉往天花板方向,維持五秒再放鬆休息。動作時雙腳膝蓋不要離太開,膝蓋不要過度彎曲到腳踝踢到屁股,至多做到小腿與地面平行就好,感覺大腿後方的收緊。反覆練習八到十二次後再換腳練習。
★ 第五招:膝蓋穩定動作
扶著椅子用右腳單腳站直(椅子放在承受重量那隻腳的那邊),左腳打直離開地面,先往外舉停留三秒,往內側停留三秒,身體轉向面對椅子,繼續打直腳往後停留三秒,再往前停留三秒。過程之中整隻左腳到髖部、臀部的肌肉都是收緊的,身體不要前傾或歪斜,要打直不拱背。你也可以分開練習左右停留和前後停留的動作。
★ 第六招:直腿上抬
躺在地板或瑜珈墊上,右腳彎曲踩地,左腳打直。收緊左側大腿的肌肉讓整隻腳往上抬,過程中要保持腳打直,停留個三到五秒,這時最有感的部位就是大腿前側。小腹也可以同時收緊,讓背部平貼在地上,不要用拱背的方式提起腿,記得要用的是大腿前側的力量。反覆練習八到十二次後再換腳練習。
想要訓練肌肉是需要時間的,並非一蹴可幾的。提醒大家,訓練的過程都要誠實面對自己的身體狀況,如果覺得做某些動作時,有很明顯的疼痛,要趕緊暫停動作,並務必要好好跟醫師與物理治療師溝通討論。而這些訓練都是過猶不及,你在做完每次訓練後如果覺得肌肉有點疲累,有點緊緊痠痠的,那還算正常。但如果覺得膝蓋超痛的,連動都動不了,這樣就不對。
做完肌力訓練後,務必再加做伸展動作:
★ 伸展大腿前側肌群(股四頭肌)
扶著牆或椅子以保持平衡,身體站直,收起右腳讓腳踝朝向屁股,右手可捉住右腳腳尖幫忙,記得兩腳膝蓋不要分開,感覺到大腿前側的伸展就停在原位三十秒,再緩慢放下,換腳練習。
★ 伸展大腿後側肌群
坐在地板上雙腿往前伸,雙手擺放在腿的兩側,背挺直的狀況下,雙手慢慢往前滑動,感覺大腿後側的伸展,過程中不要拱背彎腰,感覺到伸展就可以停留三十秒了,不用一定要壓到很低很低鼻子貼腳這樣。
想要預防膝蓋痛,除了常做這些肌力與伸展的訓練外,還可以配合游泳、太極等有氧運動,減少對膝蓋的衝擊並增加血液循環。另外,減重也是很重要的一環,去除身上多餘的體重,膝蓋才不會負擔太重。在家環境配置要能預防跌倒,免得受傷後得不償失。需要的話要考慮拐杖來減少膝關節的負擔。膝蓋痛雖然很常見,但透過這些訓練與對膝蓋的正確認知,你也可以健康樂活。
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【本文由「照護線上」授權轉載,原文出處:六招鍛鍊肌力,有效預防膝蓋痛(懶人包)】
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