AAOS膝关节康复训练方案(Knee Conditioning Program)-双语

Purpose of Program

After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.

This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

训练目的

受伤或手术后，运动训练将帮助您恢复日常活动并享受更加积极，健康的生活方式。一个好的健身计划还可以帮助您恢复体育活动和其他娱乐活动。

本文提供的是一个常规的广泛练习。为确保该计划对您安全有效，应在医生的指导下进行，与您的医生或理疗师探讨哪种运动最能帮助您达到康复目标。

Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.

力量：增强肌肉力量有助于强壮膝关节，减轻膝关节所受压力。强壮的肌肉有助于膝关节吸收震动。

Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

灵活性:  对强化训练肌肉的拉伸对恢复活动范围和防止受伤很重要。在强化训练后轻轻拉伸可以减少肌肉酸痛，保持肌肉的柔韧性。

Target Muscles: The muscle groups targeted in this conditioning program include:

· Quadriceps (front of the thigh)
· Hamstrings (back of the thigh)
· Abductors (outer thigh)

· Adductors (inner thigh)
· Gluteus medius and gluteus maximus (buttocks)

目标肌肉：本训练方案针对的肌肉群包括:

股四头肌(大腿前)

腘绳肌(大腿后)

外展肌(大腿外侧)

内收肌(大腿内侧)

臀中肌和臀大肌(臀部)

Length of program: This knee conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees.

训练时间:  这个膝部训练计划应该持续4到6周，除非您的医生或理疗师另有说明。康复之后，本训练课作为一个保证膝关节健康的终身训练科目，每周进行两到三天的锻炼可以保持膝关节的力量和活动范围。

Getting Started

Warmup: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.

准备开始前

热身:  在做训练之前，先做5到10分钟的低强度运动，比如步行或骑固定自行车。

Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.

拉伸运动:  热身后，先进行拉伸运动，然后进行强化运动。当完成了强化训练后，再重复拉伸运动来结束训练。

Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.

注意疼痛：运动时不应感到疼痛。如果您在运动时感到疼痛，请咨询您的医生或理疗师。

Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.

及时咨询：如果不确定如何训练或训练频率，请联系医生或理疗师。