认识和预防膝关节疼痛
与膝盖骨相连的上下肌腱（股四头肌腱和髌腱），在行走、跑步、跳跃中发挥着重要作用，同时这些运动也会对该肌腱造成劳损，引起疼痛和炎症。它们发炎时称作为跳跃膝。
膝关节是人体最容易受伤的部位之一，各类运动均可发生。跳跃膝在跳跃类体育项目运动员中常见，如排球、篮球运动员等。
症状：
l 爬楼梯、下蹲、行走、跑步等运动时膝关节前方疼痛
l 上楼比下楼疼痛严重
l 膝关节肿胀
l 膝关节活动范围下降
l 膝关节无力
治疗：
Here are some suggested exercises you can do to strengthen and stretch your legs to help prevent Jumper's Knee. Remember that these exercises are for prevention, so if you think you may have Jumper's Knee currently, see your physician immediately and ask about starting physical therapy. |
STRETCHES |
Quadriceps Stretch | ITB (Iliotibial Band) Stretch |
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- Lie on edge of bed, drop leg off side, bend other knee.
- Pull foot toward buttock, feel stretch in front of thigh.
- Loop belt around ankle if your hand won't reach.
- Hold for 20 seconds. Perform 2 times each leg.
| Cross leg to be stretched behind other leg. Reach down and across toward foot crossed behind. Feel stretch along outside of hip and thigh. Hold for 20 seconds. Perform 2 times each leg.
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| EXERCISES | |
Quad Sets | Leg Press
(find this at gym) |
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Sit on floor, legs straight in front of you. Press back of knees down toward floor. Feel contraction in thighs. Hold 10 seconds. Perform 1 set of 10 repetitions.
| Begin lying on back, feet shoulder width apart. Push into platform, extending legs straight. Slowly bend legs to 90 degrees, repeat. Do 3 sets of 10 repetitions at a comfortable, but challenging weight.
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Hip Flexion
(purchase exercise bands in a sporting good store) | Hip Adduction |
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Tie knot on one end. Tie a loop at other end, large enough for foot to fit through. Secure knot end in bottom of doorway, loop around ankle. With back to door, pull band straight in front of you. Keep knee straight throughout motion. Perform 3 sets of 10 repetitions on each leg.
| Use same band as Hip Flexion. Secure knot end in bottom of doorway, loop around ankle. Face sideways, ankle in band next to door. With knee straight, pull band away from door. Slowly return to starting position. Perform 3 sets of 10 repetitions on each leg.
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| Hip Isometrics | |
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Sit with legs straight in front of you. Place folded pillow or soft inflated ball between knees. Squeeze ball with legs, keeping toes toward ceiling. Hold 10 secs, repeat 10 times.
| Sit with legs bent at 45 degree angle. Place folded pillow or soft inflated ball between knees. Squeeze ball with legs. Hold 10 secs, repeat 10 times.
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