写在前面的提醒: 运动固然给膝关节带来压力,但合理运动有益膝关节健康: 🔸 增强膝关节周围的肌肉特别是股四头肌的力量,缓冲日常活动给膝关节带来的压力,减轻关节磨损; 🔸 刺激关节滑液在关节腔内流动,为关节软骨提供营养并起到润滑的作用 2017年的一项研究就发现,日常健身跑步者发生髋关节或膝关节炎的比例为 3.5% ,而日常久坐不动也不跑步的人发生髋关节或膝关节炎的比例为 10.2% [1]。 老话说得好「流水不腐,户枢不蠹」,所以,要想膝关节健健康康用得久,大家还是得多动动,当然是合理运动。 刚开始运动或膝关节会在剧烈运动后出现不适时,建议选择图表中对膝关节冲击性比较小的运动,比如划船机、椭圆机、固定式骑行等。 当然,如果已经出现膝关节持续不适或疼痛,还是尽快去骨科就医,就先别运动了。 你平常喜欢做什么运动呢? 参考资料 [1] Alentorn-Geli E , Samuelsson K , Musahl V , et al. The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-Analysis[J]. Journal of Orthopaedic and Sports Physical Therapy, 2017, 47(6):1-36. [2] D'Lima D D , Fregly B J , Patil S , et al. Knee joint forces: prediction, measurement, and significance[J]. Proceedings of the Institution of Mechanical Engineers Part H Journal of Engineering in Medicine, 2012, 226(2):95. [3] Kutzner I , Heinlein B , F Graichen, et al. Loading of the knee joint during activities of daily living measured in vivo in five subjects[J]. Journal of Biomechanics, 2010, 43(11):2164-2173. [4] Cleather DJ, Goodwin JE, Bull AM. Hip and knee joint loading during vertical jumping and push jerking. Clin Biomech (Bristol, Avon). 2013 Jan;28(1):98-103. |
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