幸运飞艇官方开户

膝關節養護指南:在運動與休息之間保持最佳平衡

幸运飞艇官方开户ZUOTIANSHIMUQINJIE,ZAIZHEGETESHUDERIZILI,DAJIASHIRUHEPEIBANMUQINDUGUODE?SONGSHANGYISHUKANGNAIXIN?PEIMAMACHIYIDUNFAN?DAIZHUMAMAMAIMAIMAI?ZHEXIEZUOFAJUEDUIDOUSHIBANGBANGDA!ZAIFENXIANGYIGEJIANKANGXIANGGUANDEHUATI——ZHONGLAONIANRENRUHEGENGHAODIYANGHUHAOXIGUANJIE。YINWEI,WOMENDEMUQINZHONGYEYOUBUSHAORENSHOUDAOSUIZHUNIANLINGZENGCHANGDAILAIDEXIGUANJIETUIBIANKUNRAO。

膝關節養護指南:在運動與休息之間保持最佳平衡

一、隨著年齡增長,關節退變引發的膝痛很常見

幸运飞艇官方开户BURUZHONGNIANYIHOU,SUIZHUNIANLINGZENGCHANG,BUSHAORENKAISHICHUXIANXIGUANJIETENGTONG,YINCIZHEZHONGLEIXINGDEXITONGZAIZHONGLAONIANRENSHENSHANGJIWEICHANGJIAN,WOMENCHENGWEIXIGUANJIETUIXINGXINGBIAN、HUOYOUCHENGXIGUANJIEGUXINGGUANJIEYAN、TUIXINGXINGGUANJIEYAN、LAONIANXINGGUANJIEYAN。

膝關節養護指南:在運動與休息之間保持最佳平衡

DANGRAN,SUIZHUYUNDONGFASHAOYOUDEJIZENG,YUNDONGAIHAOZHEYEYOUKENENGYOUYUGUODUYUNDONGERSHIDEXIGUANJIETUIBIANGENGZAOFASHENG,“30SUIDEREN60SUIDEXIGAI”ZHEZHONGQINGKUANGBUSHIBUKENENGFASHENG。CIWAI,YANZHONGDEYUNDONGCHUANGSHANG、FEIPANGDENGYEHUISHIDEXIGUANJIETUIBIANGENGZAOFASHENG。

二、膝關節退變有哪些表現

幸运飞艇官方开户XIGUANJIETUIBIANZHUYAOBIAOXIANWEIGUANJIERUANGUMIANDEPOHUAIHEJIFAGUZHIZENGSHENG。BIRU,GUANJIEBIAOMIANRUANGUBOLUO、GUANJIEMIANAOTUBUPING、GUANJIEBIANYUANYOUGUZHIZENGSHENGDENGDENG,ZHEXIEDOUSHIYINFATENGTONGDEZHONGYAOYUANYIN。XIGUANJIETUIBIANSUOYINFADEXITONGYOUYOUNAXIEDIANXINGBIAOXIANNI?

膝關節養護指南:在運動與休息之間保持最佳平衡

幸运飞艇官方开户ZHUYAOZHENGZHUANGWEIGUANJIETENGTONG,CHANGFASHENGYUZAOCHENHUOZHECHENQI,HUODONGHOUTENGTONGFANERJIANQING,DANRUHUODONGGUODUO,TENGTONGYOUKEJIAZHONG;YEYOUHUANZHEBIAOXIANWEIGUANJIECHIXUTENGTONGHUOZHEFUZHONG、SHANGXIALOUTITENGTONG,CONGERYANZHONGYINGXIANGSHENGHUOZHILIANG;

CHENJIANGSHIXIGUANJIETUIBIANDEYOUYIDIANXINGBIAOXIAN,BIAOXIANWEIZAOCHENQICHUANGSHIHUOBAITIANGUANJIECHANGSHIJIANBAOCHIYIDINGTIWEIHOU,GUANJIEJIANGYING,ERHUODONGHOUJIANGYINGGANJIANQING;

GUANJIEKENENGBIAOXIANWEIZHONGZHANG、YATONG,HUODONGSHIYOUMOCAGANHUO“KADA”SHENG,BINGQINGYANZHONGZHEKEYOUJIROUWEISUOJIGUANJIEJIXING;

三、面對膝關節退變,休息和治療是萬能的嗎

XIGUANJIETUIBIANSUOYINFADEXITONGDANGRANHUIGEIHUANZHEDAILAIHENBUSHUFUDETIYAN,BINGYINFAGENGDUOWENTI,YINCIZHILIAOJIUXIANDEHENZHONGYAO,XIGUANJIETUIBIANDEZHILIAOMUQIANYIJINGXIANGDANGGUIFAN,TONGCHANGHUIZUNXUNYIXIAFANGSHIJINJIEKAIZHAN,ZAIBAOSHOUFANGMIAN,KEYICAIYONGWULIZHILIAO、FEIZAITILEIKANGYANYAO、GUANJIEYINGYANGYAO、GUANJIEQIANGZHUSHEDENGFANGSHI,RUGUORENGRANWUXIAO,GUANJIEZHIHUANSHOUSHUSHIYIZHONGFEICHANGCHENGSHUHEYOUXIAODEZHILIAOFANGSHI,DANTONGCHANGGENGSHIHELAONIANREN,YINWEIRENGONGGUANJIEBIJINGCUNZAIYIDINGSHIYONGSHOUMING。

膝關節退變治療手段

膝關節養護指南:在運動與休息之間保持最佳平衡

DANGRANCHULEZHILIAO,XIUXIYESHIYIZHONGZHONGYAODEXIGUANJIEYANGHUFANGFA。YINWEIZHELEIHUANZHEZAIJULIEYUNDONG、HUOZHEZUOGUANJIEJIAODAFUZHONGLIANXIBIRUXIADUNHOU,WANGWANGCHUXIANTENGTONGJIAZHONG,ZHESHIYOUYUMOUXIELEIXINGYUNDONGHUIZENGJIAGUANJIEYALI,CONGERJIAZHONGBINGQING,ERXIUXIHOUTENGTONGHUANJIE。SUOYI,WANGWANGWOMENWANGWANGJIANYIZHONGLAORENBUYAOZUOPASHANZHELEIYUNDONG,SHANGXIALOUTIYUNDONGYEYAOJIANSHAO。

膝關節養護指南:在運動與休息之間保持最佳平衡

DANSHI,WANQUANBEIDONGXIUXIDUIYUXIGUANJIETUIBIANHUANZHEWANGWANGYEBUDOUSHIHAOCHU。ZHEYOUSHIWEISHENMENI?SHOUXIAN,XIGUANJIERUANGUDEYINGYANGBENSHENYOULAIYUYUNDONG,RUGUOQUEFAYUNDONG,NEIMEJIUSANGSHILEYUNDONGDUIYURUANGUDEJIYAZUOYONG,GUANJIEHUAYEJINCHUGUANJIERUANGUJIANSHAO,NEIMERUANGUDEZHENGCHANGXINCHENDAIXIEJIUHUISHOUZU,GUANJIERUANGUTONGYANGHUANSHIHUIXIANGGUODUYUNDONGNEIYANGFASHENGTUIBIAN。CIWAI,JIUZUOBUDONG,HUIDAOZHISHENTIYINWEIQUEFADUANLIANERFASHENGFEIPANG、JIROUWEISUO、LILIANGXIAJIANG,QUEFAJIROUBAOHUDEGUANJIEWENDINGXINGGENGCHA,GUANJIEFUHEGENGDA。ZHELIANGGEYINSUDIEJIA,TONGYANGBULIYUXIGUANJIEDEJIANKANG。

四、運動是膝關節退變的重要康復方式,關鍵要合理

ZAIXIGUANJIETUIBIANDEZHILIAOZHINANZHONG,CHULEBEIDONGZHILIAOWAI,QISHIDOUFEICHANGQIANGDIAOZHUDONGYUNDONGDEZHONGYAOXING。YIFANGMIAN,GUANJIERUANGUDEYINGYANGDAIXIEBIXUTONGGUOGUANJIEYUNDONGCAINENGSHIXIAN,ZHIYOURANGGUANJIERUANGUBUDUANSHOUDAOSHIDUYALICIJI,CAINENGWEICHIRUANGUDEZHENGCHANGJIEGOUHEGONGNENG。LINGYIFANGMIAN,TONGGUOYUNDONGYIJIZHUANMENDEKANGFULIANXI,KEYIJIANQINGTIZHONGJIANSHAOGUANJIEYALI、ZENGQIANGJIROULILIANG、ZENGJIAGUANJIEWENDINGXING、GAISHANZHENGTITISHINENGHEJIANKANGZHUANGKUANG,SUOYIDUIYUXIGUANJIETUIBIANRENQUNLAISHUO,YUNDONGBUJINSHIXUYAODE,YESHIBIXUDE,GUANJIANSHIYUNDONGYAOHELI,HELIDEYUNDONGKEYISHIXIANSHANGSHUMUBIAO,ERBUHELIDEYUNDONGBUJINJIAZHONGGUANJIEFUDAN,FANERJIASUGUANJIETUIBIAN。

膝關節養護指南:在運動與休息之間保持最佳平衡

五、對于膝關節退變來說,休息和運動是一對矛盾,平衡最重要

幸运飞艇官方开户DUIYUXIGUANJIETUIBIANHUANZHELAISHUO,GUODUXIUXIHEGUODUYUNDONGDOUSHIBUHELIDE,GUODUXIUXIHUIDAILAIJIROUWEISUO、TISHINENGSHUIPINGHESHENGHUOZHILIANGXIAJIANGDENGWENTI,ERGUODUYUNDONG,BUGUJIXITONGDEMANGMUYUNDONGYOUHUIJIAJUGUANJIERUANGUDEPOHUAI,DAOZHITENGTONGXUESHANGJIASHUANG。XIUXIDEDUOLEJIUYIWEIZHUYUNDONGDEJIANSHAO、ERYUNDONGDEZENGJIAWANGWANGYOUHUISHIDEXIUXIBUZU。SUOYIDUIYUXIGUANJIETUIBIANLAISHUO,XIUXIHEYUNDONGSHIYIDUIMAODUN,YAOJIEJUEZHEGEMAODUN,ZAIXIUXIYUYUNDONGZHIJIANBAOCHIPINGHENGZUIWEIZHONGYAO。YEJIUSHISHUO,JIXUYAOYOUZUGOUDEXIUXIHEHUIFU,YEXUYAOYOUYIDINGDEYUNDONGHEKANGFU。NEIME,JUTIZENMECAOZUONI?WOMENDUIYUXITONGZHONGLAORENTICHURUXIAYUNDONGJIANYI:

膝關節養護指南:在運動與休息之間保持最佳平衡

● ZOULU、JIANZOUSHIYIZHONGHENHAODEJIANSHENFANGSHI,BUJINGUANJIEYALIXIAO,ERQIEQIANGDUSHIZHONG,SHIHESUOYOUZHONGLAONIANREN。DANBAOZOU(FEICHANGKUAISUDECHANGSHIJIANXINGZOU)YOUDIANJIDUAN,BUJIANYICAIYONG;

幸运飞艇官方开户● PAOBUSHIDEGUANJIEYALIDAYUZOULU,DANBINGFEIXIGUANJIETUIBIANHUANZHEDOUBUNENGPAOBU,3-5GONGLIDEPINGLUPAOBUHUOZHESUJIAOPAODAOMANPAODOUSHIYUNXUDE。CHAOGUO10GONGLIDEPAOBUYAOSHENZHONG、CANJIAMALASONGBISAIGENGYAOSHENZHONG;

● PASHAN、SHANGXIALOUTIZHELEIGUANJIEYALIJIAODADEYUNDONGJINKENENGJIANSHAO,DANYEBUNENGTAIGUOJUEDUIHUA;

● XIGUANJIETUIBIANHUANZHEJIANYIYAOJIAQIANGXIAZHIYIJIHEXINLILIANG,DANXIADUN、GONGJIANBUZHEXIECHANGYONGDEXIAZHILILIANGXUNLIANBINGBUSHIHETAMEN,TAMENXUYAOZHUANMENDENENGGOUZENGQIANGLILIANG,DANYOUBUYINQIGUODUGUANJIEYALIDEKANGFUXUNLIAN;

幸运飞艇官方开户● ZUOHAOYUNDONGQIANDERESHENHEYUNDONGHOULASHEN,RESHENKEYIJIHUOJIROU、CUJINGUANJIEHUAYEFENMI、YOUZHUYUJIANSHAOTENGTONG,ERYUNDONGHOULASHENDUIYUXIAOCHUJIROUJINZHANGPILAO,JIANQINGTENGTONGHENYOUBANGZHU;

● GETIANYUNDONGDUIYUXIGUANJIETUIBIANRENQUNYEXUGENGSHIHE,ZHEYANGKEYIGEIYUSHENTIZUGOUHUIFUHEXIUXISHIJIAN,DANBINGBUBIAOMINGYIDINGBUNENGTIANTIANYUNDONG,MEITIANZHONGDENGQIANGDUYUNDONG30FENZHONGSHIHUOLISHENGHUODEJISHI;

幸运飞艇官方开户● TIZHONGJIAODAZHEYIDINGYAOJIANFEI,TONGGUOKONGZHIYINSHIHESHIDUYUNDONG,JIANGTIZHONGJIANGXIALAI,ZHEDUIYUJIANQINGGUANJIEYALISHIHENYOUBANGZHUDE;

● ZHILIAO、XIUXI、YUNDONGSANJIAMACHEBINGJIAQIQU,DUIXIGUANJIETUIBIANHUANZHELAISHUOSHIZUIJIADEZUHE。

六、膝關節退變的康復訓練如何做——避免訓練給關節造成過大壓力

RUGUOZAIZUOKANGFUXUNLIANDONGZUOSHIGANJUETENGTONGJIUSHUOMINGGUANJIEYALITAIDALE,ZHEYANGDELIANXIYINGDANGBIMIAN。NEIMEZENMECAINENGYOUDUANLIANTUIBULILIANG,YOUBIMIANGEIXIGUANJIEZAOCHENGGUODAYALINI,YIXIASHITUIJIANGEIXIGUANJIETUIBIANRENQUNDEXIGUANJIEDIYALIXINGKANGFULIANXIDONGZUO,ERXIADUN、GONGJIANBUDUNDOUSHIXIGUANJIEYALIJIAODADEYUNDONG,YINGDANGBIMIAN。

1、靠墻靜蹲:靠墻靜蹲,要注意保證小腿與地面垂直,下蹲幅度不宜太大,此時,膝關節壓力較小。

膝關節養護指南:在運動與休息之間保持最佳平衡

2、仰臥直腿提高:這個練習也是鍛煉腿部肌肉的經典訓練,同時膝關節幾乎沒有壓力。要求在完全繃直大腿的情況下訓練慢速抬腿并還原。腿有沒有用上勁兒的標準是還原時腳跟是否離地,還原時,如果腳跟碰地,說明腿部沒繃緊,而還原時腳跟離地,說明動作到位。

膝關節養護指南:在運動與休息之間保持最佳平衡

3、直腿硬拉:該動作主要訓練大腿后群肌肉,大腿前群與后群肌肉力量失衡,后群肌肉力量過弱,也是導致膝痛的重要原因。這個動作對于膝關節同樣沒有壓力。

膝關節養護指南:在運動與休息之間保持最佳平衡

4、側臥貝殼式:該動作主要加強臀肌力量,尤其是臀部外側肌肉力量,目前研究認為臀肌力量不足,是導致髕骨運動軌跡異常的重要原因。

膝關節養護指南:在運動與休息之間保持最佳平衡

5、側臥直腿抬高:幸运飞艇官方开户該訓練動作與動作4接近,都是訓練臀肌,這個動作對于提高膝關節穩定性有重要意義。動作4和5同樣對于膝關節不會產生壓力。

膝關節養護指南:在運動與休息之間保持最佳平衡

6、單腿淺蹲外展:幸运飞艇官方开户該動作可以增強一側腿的支撐能力和另一側腿的臀肌力量,同時膝關節壓力較小,是一個功能性較強的練習。

膝關節養護指南:在運動與休息之間保持最佳平衡

六、總結

膝關節養護指南:在運動與休息之間保持最佳平衡

MUQINJIELAILINZHIJI,CHULESONGSHANGYIFENLIWU,NISHIFOUYEGUANXINGUOMAMADEXIGUANJIE,TASHIFOUZHENGSHOUDAOXIGUANJIETUIBIANHEXITONGDEKUNRAO,BENWENDUITAYINGGAIYOUYIDINGBANGZHU。CHUCIYIWAI,YUNDONGJIAODUO,YIJINGCHUXIANXIGUANJIEZAOQITUIBIANZHENGZHUANGDERENQUN,BENWENTONGYANGSHIHE。

  

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