{"countAll":0,"orderType":null,"readLevel":"0","lyTopicReq":{"id":"1824","isDel":0,"createAt":0,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"userId":null,"title":null,"content":null,"barId":"1824","topicTypeId":null,"topicThemeId":"1036","readLevel":0,"files":null,"clickNoLikeCount":0,"clickLikeCount":0,"clickCount":0,"score":0,"partCount":0,"replayCount":0,"publishStatus":0,"publishTime":0,"isCream":null,"canReply":0,"shareUrl":null,"foodCouponVal":0,"emailNotice":0,"permission":0,"zlyShare":0,"status":0,"sort":0,"highlight":0,"highlightEffectTime":0,"digest":0,"digestEffectTime":0,"top":0,"topEffectTime":0,"closed":0,"stamp":0,"icon":0,"bgcolor":null,"fontcolor":null,"favtimes":0,"isAdopt":0,"adoptId":null,"sortDate":0,"metaSearch":null,"rn":null},"lyBarModerators":{"list":[],"list4Map":null,"pageBegin":0,"pageSize":8,"pageNumber":0,"totalPage":0,"totalRow":0},"metaSearch":{"description":"为您提供:预防膝关节受伤的措施_\t膝关节易受损预防措施_如何减少跑步膝盖损伤等相关信息，让病友在便捷的求医路上不花一分冤枉钱。","keywords":"预防膝关节受伤的措施_\t膝关节易受损预防措施_如何减少跑步膝盖损伤","title":"预防膝关节受伤的措施_\t膝关节易受损预防措施_如何减少跑步膝盖损伤","channels":null},"data":{"list":[{"id":"27783","isDel":0,"createAt":1573030396827,"createBy":"425fdc1d2e6111e8a3d800163e04584d","createName":"求一红颜笑看余生","updateAt":0,"updateBy":null,"updateName":null,"userId":"425fdc1d2e6111e8a3d800163e04584d","title":"如何预防关节退变","content":"

在找良医玩的膝关节损伤病友交流群内，有病人曾经问过这样的问题，如何预防关节退变？找良医网告诉你，不想未老关节先衰，坚决不做这些动作！膝盖易卡卡，无法久站、难以蹲坐，小心是关节炎找上身！不要以为这是老人才会有的毛病，近年来临床发现，年轻上班族、运动员，膝盖痛的比例也越来越多！

\"如何预防关节退变\" 

专家表示，关节退化主要有3个原因，包括：太胖、体重过重，所以关节压力会过大；第二个是姿势不良，例如跪在地上擦地板、当「跪妇」，这些看似平常的动作，其实很伤膝盖；第三个则是肌力不足，上班坐整天都没有在运动，其实都会加速退化。

 

根据流行病学统计，关节软骨退化与年纪有关，40到50岁发生率是10％，50到60岁增加到40％，60岁以上则高达五成！不过这几年健身风气盛行，许多年轻人因为运动伤害，也在不知不觉间加重关节磨损程度。

 

对此，专家表示：长辈比较偏向不运动，他肌力不足、肌肉萎缩，走路时肌肉没办法帮忙缓冲力量，就得靠关节软骨，所以它会比较容易磨损，但年轻人相反，是运动过度！

 

有一个案例，他每天激烈运动4小时，连续操了一个月，他的腰椎跟膝盖都坏掉，从此之后他就没有办法再做这些激烈运动，然后每天都有关节痛的问题！关节磨损是属于不可逆的渐进式伤害，专家呼吁民众，早期诊断、早期保养，才能保护好膝盖软骨、减少流失。

 

要想延长膝盖寿命坚决不做这些动作

 

不在坚硬地板上做剧烈运动。比如下蹲、蛙跳、跑步、跳绳还有跳舞，都会加重对膝盖骨的磨损。尤其是蹲下去再站起来，对关节的磨损最大。关节软骨大概有1到2毫米，作用就是缓冲压力，保护骨骼不破裂。它就相当于跑道上的橡胶，能够帮助大家缓冲上下运动时的力，进而来保护自己的关节。

 

如果非要在坚硬地板上运动，在超强的反作用力下弹回来，对关节和骨骼的损伤相当大。因此，建议只在橡胶运动场地做运动。

 

最适合膝关节的运动：游泳、骑车、做体操。对于普通人来说，对关节最有好处的运动就是游泳。

 

在水里人体是与地面平行的，各个关节基本不负重。有糖尿病、高血压等慢性病的人多游泳，对全身都好。为了达到锻炼身体的目的，可以选择游泳、骑车、做体操等关节负重较轻的运动。

 

另外膝关节部分的骨质很重要，同样重要的还是支撑骨骼的肌肉，腿部肌肉强壮，可以很好的给关节以支撑，减轻膝关节的压力。

 

直抬腿就很好的锻炼肌肉的方法。

 

方法：卧在床上，双腿自然伸直，在膝关节伸直状态下抬起15°，保持抬起15°的姿势，时间大约5—10分钟，坚持到颤抖3分钟。

 

休息2分钟后再次重复。每天完成10—20次即可。刚开始肌肉力量不够，根据自己的情况来调节就可以。

 

除此之外，锻炼闭目单脚站立10分钟以上，可以加强对腿的感知和操控能力，增加膝关节各个肌肉协调性。

 

不想年纪轻轻就有一把老骨头，关节保养要趁早！控制体重、少蹲跪、适度运动训练肌力、补对营养品维持行动力，都是避免「人未老关节先衰老」的好方法。      

\"如何预防关节退变\" 

欢迎扫描二维码加入QQ群，听听病友们怎么说，听听医生怎么说！


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在找良医网的膝关节损伤群内 ，有病人曾经问过，膝关节如何保养和锻炼？找良医网告诉你，别关节一有问题就手术，做好这4个字，立刻解压。膝盖承受了人体60%的重量，年轻时候的生活条件、日常习惯，造就了一大批关节不好的人，男女老幼皆中招。

\"膝关节如何保养和锻炼\" 

实际上，很多疾病都不是先天的，是后天人为造成的。骨科病尤其是这样，但正因为这样，很多关节问题都能通过正确的物理自疗解决。

 

不主张关节一有问题就手术

 

温建民教授研究关节十几年，他不主张关节一有问题就手术，能用手法解决的就不开刀，是我们百姓最贴心的膝关节专家！

 

温建民结合几十年从医经验，总结的这套“治膝盖”方法一共五个字，专门针对有以下关节问题的朋友：

 

1、膝盖冷

 

进风的感觉很重，膝盖温度特别低。

 

2、膝盖痛(上下楼梯疼）

 

年纪大了，膝盖上下楼梯就特别疼。

 

3、膝盖响

 

膝盖走路起来咯吱咯吱响，总感觉里面没有润滑液。

 

4个字每天练，膝关节喝饱关节液

 

膝骨关节炎患者一定要注意科学运动，避免给膝关节带来压力。

 

温建民总结的这4个字，每天只要五分钟，只要您长期坚持：能够针对解决疼痛、无法下蹲、酸胀等问题。温建民说：做这几个动作，可以增强膝关节关节液的吸收。我们这个膝关节的关节液要吸收，是需要我们给予一定外力刺激的。

 

另外可以锻炼肌肉，这就是中医说的“筋束骨”：骨头不行时，通过锻炼肌肉来弥补骨头的不足。

 

一摸、从大腿根开始，像做按摩一样，一直到脚踝，做1分钟。自我按摩可让肌肉血液循环更好。3~5分钟即可。

 

二刮、可以平躺在床上做。手像个钳子一样，将膝关节得放直，上下刮。

 

这个动作特别适合久坐族和中老年人，除了严重的骨关节炎和膝盖畸形的人以外各个年龄段的人都可以做。同样做3~5分钟。

 

三绷、将股四头肌不断绷紧、放松，绷紧、放松。（绷紧的时候保持5秒钟），连续10~20次。

 

四勾、勾踝关节，勾的时候所有膝盖、下肢的肌肉都跟着动。

 

做完这套操，会觉得身体暖暖的，膝盖热热的，很舒服。双腿可以交替进行。

 

一副良药外洗，膝关节不疼了

 

除了这几个简单的治疗膝关节问题的动作，如果平常关节进风的朋友还可以用这个药包来洗自己的膝关节，也是很有好处的，具体配方温建民教授也给出了：红花、海桐皮、伸筋草、透骨草各30克。

 

有条件可以缝在一个药袋里，将药袋放在锅里煮，煮开以后用小火煮30分钟，关火后放到合适的温度即可用来洗膝关节，药袋子可以用来两次。

 

膝盖不舒服的朋友很多，按照上面这个做法每天5分钟，让关节喝饱关节液，就能直接激发膝关节的康复力，顺滑走路，不再疼！   

 \"膝关节如何保养和锻炼\"

欢迎扫描二维码加入QQ群，听听病友们怎么说，听听医生怎么说！


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我们都听说过，百病从寒起寒从脚下生。在找良医网膝关节损伤群内，有病人曾经交流讨论过这样的知识。找良医网告诉你，寒从脚下生，如果大冬天露脚脖，这4种病在等着你。

 \"百病从寒起寒从脚下生\"

如今，很多时髦的年轻人都有这样的穿衣习惯，穿着露出脚脖的裤子出现在大街小巷，说是这样显得腿长，有“骨感”。天气暖和的时候这么露没什么，可是如今已经是冬天，很多人在瑟瑟发抖的同时，又露着脚脖，这样要风度不要温度，真的可以吗？

 

有这样两个活生生的例子：

 

陕西省渭南市一个大四女生就因为天天九分裤露脚脖子出门高烧39度住进了医院……

沈阳一个女孩子因为天天露个脚脖子下半身就穿打底裤，竟然冻的尿血了……

 

露脚脖有什么危害

 

冷成这样都要露脚脖，因为点啥？脚踝是人体重要的承重关节，但它的皮下脂肪较少，所以保暖性就比较差。中医认为，“寒从脚下生”，如果过早的把脚踝裸露出来，有以下危害。

 

1、感冒

活生生的例子在上面放着。脚脖子一旦受凉，不仅浑身都冷，还会反射性地引起上呼吸道黏膜内的毛细血管收缩，致使抵抗力下降，那些各种潜伏着的细菌就会趁机大量繁殖，导致人感冒。

 

2长冻疮

脚脖子处于身体的最末端，长时间受凉会比其他部位更容易出现瘙痒、青紫等症状，最后导致冻疮的出现。

 

3、风湿病、关节炎

长时间被寒气侵袭，可能，阻碍气血循环，导致关节冷痛、局部怕冷、甚至是影响终身的风湿病、关节炎。

 

4、痛经、严重者不孕不育

女孩子最怕的就是下肢寒冷。脚脖子的裸露会加重女生体寒，引发宫寒，最后导致痛经，或者引发其他炎症，甚至有的人因体内受寒严重，有不孕不育的可能。    

\"百病从寒起寒从脚下生\" 

欢迎扫描二维码加入QQ群，听听病友们怎么说，听听医生怎么说！


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在找良医网膝关节损伤病友交流群内，有病人问过怎样自测膝关节好坏？找良医网告诉你，只需一个动作就可以测试膝关节是好是坏。

\"怎样自测膝关节好坏\" 

1、一只腿站立，膝盖稍微弯曲

 

2、另一只腿弯曲，脚尖略高于地面

 

3、保持这一体势，然后整个身体尽量往下蹲，过程中缓慢进行，尽可能保持身体平衡，几秒钟后，再站立，回到初始姿势。

 

如果因平日肌肉力量锻炼不够或身体平衡性不佳，导致整个动作无法连贯完成，这是很正常的。关键是注意在下蹲的过程中，膝关节有无感到痛，如果痛，说明膝关节有问题；如果不痛，膝关节就是正常的。

 

膝关节水肿疼痛，可能得了滑膜炎

 

滑膜炎：很多人都知道，膝关节滑膜炎会让自己出行变得很不方便，走路疼，下蹲疼，膝盖也会肿。有时候偶然间腿不能行走，感觉像有东西把腿别住了一样，得稍作休息才能恢复正常。一般爱运动的人或退役的运动员，损伤几率比较高。有时伴有大腿肌肉萎缩。

 

滑膜炎的症状表现

 

主要表现为膝关节水肿，疼痛，活动受限，跛行，膝关节肿痛，关节周围明显压痛，不敢下蹲等症状，合并感染者有红肿热痛症状。

 

其实在临床上，膝关节滑膜炎的情况很是常见。滑膜炎就是人体的滑膜组织发生了炎症。根据炎症的不同种类分为感染性滑膜炎和无菌性滑膜炎。感染性滑膜炎往往伴有明显全身症状，诊断和治疗比较容易。我们通常说的滑膜炎，一般指的无菌性滑膜炎，也就是没有细菌感染而出现的滑膜炎，而且治疗起来非常顽固。

 

滑膜炎的多种治疗方式

 

膝关节滑膜炎并没有年龄的限制，在任何年龄阶段都会发生。对于年轻人来说，他们通常会有较大的运动量，运动中易因膝关节受到打击、扭转、运动过度，而出现滑膜炎的症状等。

 

在这里，要提醒大家的是，我们的膝关节很脆弱，一旦发现，应尽早治疗。若是急性转成慢性，治疗起来会更麻烦。

 

滑膜炎有多种治疗方式，如激素、烤灯、臭氧、针灸等，需要经过医生正确的诊断后，给予适合自己的治疗方案。    

\"怎样自测膝关节好坏\" 

欢迎扫描二维码加入QQ群，听听病友们怎么说，听听医生怎么说！


","barId":"1824","topicTypeId":"3","topicThemeId":"1036","readLevel":0,"files":"","clickNoLikeCount":0,"clickLikeCount":0,"clickCount":1107,"score":0,"partCount":0,"replayCount":0,"publishStatus":1,"publishTime":1571995355202,"isCream":0,"canReply":0,"shareUrl":null,"foodCouponVal":1,"emailNotice":0,"permission":0,"zlyShare":0,"status":0,"sort":0,"highlight":0,"highlightEffectTime":0,"digest":0,"digestEffectTime":0,"top":0,"topEffectTime":0,"closed":0,"stamp":0,"icon":0,"bgcolor":null,"fontcolor":null,"favtimes":0,"isAdopt":0,"adoptId":null,"sortDate":1571995355202,"metaSearch":null,"rn":0,"barTitle":null,"checkcode":null,"forumUser":{"id":"425fdc1d2e6111e8a3d800163e04584d","isDel":0,"createAt":1521785589502,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"username":"求一红颜笑看余生","password":"zx13401068656","level":0,"nickName":"找良医网问答助手","realName":null,"signName":"找良医网问题解答专员！","head":"http://01luntan.com/ly_img/1539831954338.png","phone":null,"mobile":null,"wechat":null,"qq":null,"email":"1769604826@qq.com","address":null,"identityType":5,"userType":2,"isPhoneBind":0,"status":0,"accountSource":0,"isStrangerMsg":0,"departmentId":null,"departmentName":null,"sex":1,"provinceId":"110000","cityId":"110114","userLevel":0,"modifyNameCount":1},"lyTopicReply":null,"createAtStr":null,"lyBar":null,"lyTopic":null},{"id":"27549","isDel":0,"createAt":1571994356973,"createBy":"425fdc1d2e6111e8a3d800163e04584d","createName":"求一红颜笑看余生","updateAt":0,"updateBy":null,"updateName":null,"userId":"425fdc1d2e6111e8a3d800163e04584d","title":"崴脚怎么护理","content":"

在找良医网的膝关节损伤群内，也有病人曾经就崴脚怎么护理进行过讨论，找良医网在本文中为大家简单讲解一下这个知识点，崴脚肿成了一个包应如何进行急救处理？

\"崴脚怎么护理\" 

一、分辨伤势轻重

 

轻度崴脚是软组织的损伤，稍重的就可能是外踝或者第五跖骨基底骨折，再重的还可能是内、外踝的双踝骨折，甚至造成三踝骨折。所以，分辨伤势的轻重非常重要。

 

如果自己活动足踝时不是剧烈疼痛，还可以勉强持重站立，勉强走路；疼的地方不是在骨头上而是筋肉上的话，大多是扭伤，可以自己处置。

 

如果自己活动足踝时有剧痛，不能持重站立和挪步，疼的地方在骨头上，或扭伤时感觉脚里面发出声音，伤后迅速出现肿胀，尤其是压痛点在外踝或外脚面中间高突的骨头上，那是伤重的表现，应马上到医院去诊治。

 

二、48小时内冰敷

 

崴脚后要停止一切活动。在崴脚后24-48小时内，立即用冷毛巾包着冰块敷在肿胀部位，在没有冰块的情况下，用冷水将毛巾打湿，放入冰箱中，大概5分钟左右再拿出来，敷在肿胀部位，每次约30分钟，间隔3-4小时一次。在这个时间段内冷敷可以减轻疼痛，如果同时有毛细血管破裂的话，冷敷可以促进血管收缩，减少出血量。

 

三、适当按摩，合理用药

 

1、崴脚后还要将患肢抬高，有利于血液回流，加速肿胀的消退。

 

2、按摩力度和幅度不宜过重过大，应循序渐进。    

 \"崴脚怎么护理\"

欢迎扫描二维码加入QQ群，听听病友们怎么说，听听医生怎么说！


","barId":"1824","topicTypeId":"3","topicThemeId":"1036","readLevel":0,"files":"","clickNoLikeCount":0,"clickLikeCount":0,"clickCount":1182,"score":0,"partCount":0,"replayCount":0,"publishStatus":1,"publishTime":1571994356974,"isCream":0,"canReply":0,"shareUrl":null,"foodCouponVal":1,"emailNotice":0,"permission":0,"zlyShare":0,"status":0,"sort":0,"highlight":0,"highlightEffectTime":0,"digest":0,"digestEffectTime":0,"top":0,"topEffectTime":0,"closed":0,"stamp":0,"icon":0,"bgcolor":null,"fontcolor":null,"favtimes":0,"isAdopt":0,"adoptId":null,"sortDate":1571994356974,"metaSearch":null,"rn":0,"barTitle":null,"checkcode":null,"forumUser":{"id":"425fdc1d2e6111e8a3d800163e04584d","isDel":0,"createAt":1521785589502,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"username":"求一红颜笑看余生","password":"zx13401068656","level":0,"nickName":"找良医网问答助手","realName":null,"signName":"找良医网问题解答专员！","head":"http://01luntan.com/ly_img/1539831954338.png","phone":null,"mobile":null,"wechat":null,"qq":null,"email":"1769604826@qq.com","address":null,"identityType":5,"userType":2,"isPhoneBind":0,"status":0,"accountSource":0,"isStrangerMsg":0,"departmentId":null,"departmentName":null,"sex":1,"provinceId":"110000","cityId":"110114","userLevel":0,"modifyNameCount":1},"lyTopicReply":null,"createAtStr":null,"lyBar":null,"lyTopic":null},{"id":"27548","isDel":0,"createAt":1571993833813,"createBy":"425fdc1d2e6111e8a3d800163e04584d","createName":"求一红颜笑看余生","updateAt":0,"updateBy":null,"updateName":null,"userId":"425fdc1d2e6111e8a3d800163e04584d","title":"吃钙片就能补钙吗","content":"

在找良医网的膝关节损伤群内，有针对补钙的事宜进行过深刻的讨论，吃钙片就能补钙吗？人需要补钙吗？找良医网告诉你，补钙是有讲究的，我们一起来学习一下。

\"吃钙片就能补钙吗\" 

有人说：“人的一生都需要补钙。”是的，钙是人体内含量最多的一种无机盐。正常人体内钙的含量为1200～1400克，约占人体重量的1.5％～2.0％，其中99％存在于骨骼和牙齿之中。机体内的钙，一方面构成骨骼和牙齿，另一方面则可参与各种生理功能和代谢过程，影响各个器官组织的活动。

 

因此，从婴幼儿期至中老年期，随着年龄的增长，钙营养的消耗，不同年龄阶段都应恰当的补充钙。

 

钙片怎么吃？

 

01、中老年人每天钙的摄入量是1000毫克，首先看一下饮食，1000毫克的钙相当于二斤半牛奶或二两虾皮，如果食物中能摄取到需要量，不需要吃钙片。

 

02、补钙的最佳时间是随餐服或睡前服用，注意不要与奶同服。同时注意维生素C与D和蛋白质的摄入量。

 

03、吃钙片时最好和维生素D一起吃，或者多晒晒太阳，那样有助于钙的吸收。

 

补钙需谨慎

01、钙片的含量都是不同的。建议不要吃高含量的钙片，因为这会使得身体产生依赖性，一旦断药，身体会不适应。

 

02、钙片内所含的钙离子是无机的，很难被人体吸收。大量服用钙片后，不被吸收的钙离子附着在骨骼上，还容易造成过度骨化，导致骨质疏松。

 

03、长时间服用钙片对胃不会有太大影响，建议查电解质看有无缺钙，若没有缺钙没必要补钙，补钙多了容易出现结石。    

\"吃钙片就能补钙吗\" 

欢迎扫描二维码加入QQ群，听听病友们怎么说，听听医生怎么说！


","barId":"1824","topicTypeId":"3","topicThemeId":"1036","readLevel":0,"files":"","clickNoLikeCount":0,"clickLikeCount":0,"clickCount":1191,"score":0,"partCount":0,"replayCount":0,"publishStatus":1,"publishTime":1571993833814,"isCream":0,"canReply":0,"shareUrl":null,"foodCouponVal":1,"emailNotice":0,"permission":0,"zlyShare":0,"status":0,"sort":0,"highlight":0,"highlightEffectTime":0,"digest":0,"digestEffectTime":0,"top":0,"topEffectTime":0,"closed":0,"stamp":0,"icon":0,"bgcolor":null,"fontcolor":null,"favtimes":0,"isAdopt":0,"adoptId":null,"sortDate":1571993833814,"metaSearch":null,"rn":0,"barTitle":null,"checkcode":null,"forumUser":{"id":"425fdc1d2e6111e8a3d800163e04584d","isDel":0,"createAt":1521785589502,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"username":"求一红颜笑看余生","password":"zx13401068656","level":0,"nickName":"找良医网问答助手","realName":null,"signName":"找良医网问题解答专员！","head":"http://01luntan.com/ly_img/1539831954338.png","phone":null,"mobile":null,"wechat":null,"qq":null,"email":"1769604826@qq.com","address":null,"identityType":5,"userType":2,"isPhoneBind":0,"status":0,"accountSource":0,"isStrangerMsg":0,"departmentId":null,"departmentName":null,"sex":1,"provinceId":"110000","cityId":"110114","userLevel":0,"modifyNameCount":1},"lyTopicReply":null,"createAtStr":null,"lyBar":null,"lyTopic":null},{"id":"27546","isDel":0,"createAt":1571993513918,"createBy":"425fdc1d2e6111e8a3d800163e04584d","createName":"求一红颜笑看余生","updateAt":0,"updateBy":null,"updateName":null,"userId":"425fdc1d2e6111e8a3d800163e04584d","title":"关节要省着用","content":"

在找良医网的膝关节损伤群内，有病人针对关节保养做出过很好的讨论，找良医网告诉大家，关节要省着用，怎么做才是好的？我们一起往下看。    

 \"关节要省着用\"

\"关节要省着用\"

欢迎扫描二维码加入QQ群，听听病友们怎么说，听听医生怎么说！


","barId":"1824","topicTypeId":"3","topicThemeId":"1036","readLevel":0,"files":"","clickNoLikeCount":0,"clickLikeCount":0,"clickCount":1168,"score":0,"partCount":0,"replayCount":0,"publishStatus":1,"publishTime":1571993513919,"isCream":0,"canReply":0,"shareUrl":null,"foodCouponVal":1,"emailNotice":0,"permission":0,"zlyShare":0,"status":0,"sort":0,"highlight":0,"highlightEffectTime":0,"digest":0,"digestEffectTime":0,"top":0,"topEffectTime":0,"closed":0,"stamp":0,"icon":0,"bgcolor":null,"fontcolor":null,"favtimes":0,"isAdopt":0,"adoptId":null,"sortDate":1571993513919,"metaSearch":null,"rn":0,"barTitle":null,"checkcode":null,"forumUser":{"id":"425fdc1d2e6111e8a3d800163e04584d","isDel":0,"createAt":1521785589502,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"username":"求一红颜笑看余生","password":"zx13401068656","level":0,"nickName":"找良医网问答助手","realName":null,"signName":"找良医网问题解答专员！","head":"http://01luntan.com/ly_img/1539831954338.png","phone":null,"mobile":null,"wechat":null,"qq":null,"email":"1769604826@qq.com","address":null,"identityType":5,"userType":2,"isPhoneBind":0,"status":0,"accountSource":0,"isStrangerMsg":0,"departmentId":null,"departmentName":null,"sex":1,"provinceId":"110000","cityId":"110114","userLevel":0,"modifyNameCount":1},"lyTopicReply":null,"createAtStr":null,"lyBar":null,"lyTopic":null},{"id":"27527","isDel":0,"createAt":1571905443679,"createBy":"425fdc1d2e6111e8a3d800163e04584d","createName":"求一红颜笑看余生","updateAt":0,"updateBy":null,"updateName":null,"userId":"425fdc1d2e6111e8a3d800163e04584d","title":"膝关节的保养和锻炼","content":"

在找良医网的膝关节损伤群友交流群内，有病人曾经问过这样的问题，膝关节的保养和锻炼怎么做？找良医网想告诉您的是：蹲坑让你的膝盖加速衰老，3个锻炼8大注意，使膝关节重返年轻。

\"膝关节的保养和锻炼\" 

膝关节可以说是人体关节中，最坚强厉害的关节，它承受着人体的整个重量，而且由于活动范围大，其结构使它比髋关节和踝关节在冲击下显得更脆弱。 尤其是在做这6个动作时，对膝关节的损伤，更严重。

 

1、拉肚子

 

当人在拉肚子的时，频繁的跑厕所，一蹲一起，无形之中伤害我们的膝关节，负重的弯腿会损失膝关节。因为膝关节弯曲的负重是自身体重的3～6倍，负重弯曲会使髌骨磨损，造成膝关节压力变大。

 

2、跳多人山羊

 

跳山羊本身是一项体育运动，通过蹬腿、收腹等动作，锻炼身体。有节奏的逐渐加速助跑，规范的起跳动作，对膝关节的损伤不是很大，但是现在有很多人玩跳山羊时都是不正确的姿势，恰好就会伤及膝关节。

 

3、用力揉膝关节

 

适合的按摩能让膝关节处血液循环，用力不当或过猛，则会使膝关节损伤更严重，有些会导致骨刺脱落移位，影响行走等。

 

4、长时间不动

 

生病了不想动，一躺就是一天，长期不动只会造成肌肉萎缩，肌肉的力量不足，会加重行走时膝关节的摩损。而且，关节软骨的一部分营养是靠运动挤压关节滑液来供给软骨的，一动不动也会造成关节软骨的“营养不良”。

 

5、跪着擦地

 

人在跪着时，膝盖的负重大约是身体8倍。承受重量越多，关节软骨磨损的机率也越大，肌腱也容易受伤，膝关节退化较快。

 

6、蹲着吃饭

 

以前蹲着吃饭的情况很常见，现在虽然少了，但仍有小部分人习惯蹲着吃饭，这个毛病需要改一改了。蹲着时间久了，腿部容易疲劳，全身血液循环不畅通，下肢酸痛麻木，对膝关节的损伤，也尤为严重。

 

日常保健8项注意

 

1、不要走太久，当膝盖觉得不舒服时应立即休息；

2、不做大运动量的锻炼，如跑步、跳高、跳远等；

3、避免半蹲、全蹲或跪的姿势；

4、保持理想体重以减轻膝盖的负担；

5、注意膝盖的保暖，可以穿长裤、护膝来保护膝盖；

6、少搬重物；

7、避免外伤及过度劳动；

8、选择一双合脚的鞋子，不要穿高跟鞋。

 

除了8条日常注意外，通过适当的肌肉力量、稳定性训练就能对膝关节起到预防保护作用。

 

1、侧躺锻炼

 

侧卧位，膝盖微弯，脚后跟并拢。头枕在手臂上。右手持约1~2千克的重物，放在腿外侧。然后腹部绷紧，臀部绷紧，尽量抬高右腿的膝部，抬腿时身体不动，坚持几秒钟再放下，重复练习15次，换另一侧锻炼。已有关节损伤及腰椎疾病人群需在医生指导下进行锻炼。

 

2、架桥锻炼

 

平躺于地，膝盖弯屈，双脚分开，与臀部同宽，手臂放在两侧。缓慢抬起髋部，平稳离开地面。然后缓缓放下，重复15次。已有关节损伤及腰椎疾病人群需在医生指导下进行锻炼。

 

3、伸腿运动

 

平躺，膝盖弯屈，脚平放于地。伸出左腿，套入伸缩拉带或毛巾，双手抓住拉带两端。用拉带把腿拉向胸前，再用力将小腿伸直，保持10至30秒，以锻炼小腿肌肉和脚筋。重复该动作3至5次，然后换另一侧。已有关节损伤及腰椎疾病人群需在医生指导下进行锻炼。    

 \"膝关节的保养和锻炼\"

欢迎扫描二维码加入QQ群，听听病友们怎么说，听听医生怎么说！

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\"预防膝关节关节炎的6个方法\"

 

上了年纪就可能会得膝关节炎，所以大家不要惊慌，在日常生活中只要做好预防的准备，就能避免患膝关节炎。

 

膝关节炎在中老年特别是女性中发病率高，所以，中老年应该尤其注意膝关节炎症状的预防，以及日常身体健康的保健。小编就向大家介绍一下预防膝关节炎的方法。

 

一、减轻体重

 

因体重导致膝关节炎的患者，近几年在病人群占据了很大比例，除去遗传和药物因素，最重要的诱因就是如今城市里人的饮食习惯，吃得过饱吃得过好，口味偏厚重，食物摄取总量无控制且随意，再加上少运动，导致关节的压力过大负担过重而患病。喜欢运动的人在跑步跳跃时，膝关节瞬时承受的力量可达人体体重的5～6倍，如果体重过大则关节承受力也会N倍增加。如果运动后膝疼痛，经休息4周后依然不缓解，应考虑为关节内损伤如软骨挫伤、韧带损伤、半月板损伤等，而不应再继续认为是关节外的肌肉软组织损伤。

 

二、尽量不穿高跟鞋

 

备受女性钟爱的细高跟鞋，为了穿上后身姿更婀娜，被设计成膛瘦跟高，高后跟让脚趾跖骨受力加大且遭受挤压，同时造成踝膝应力增加。女性走路时为凸显线条，腰腹必须前挺保持平衡，久之易导致膝关节韧带松弛和软骨磨损。建议爱美的女性日常还是穿矮跟膛宽的鞋为宜，除特殊要求穿高跟鞋、皮鞋外，生活中应多穿软底鞋以吸收震荡和平衡膝关节负荷。

 

三、避免久居寒冷及湿度大的环境

 

遇到阴霾湿冷的天气，气温降低和空气湿度增加，会使膝关节不适并感觉酸痛和腿无力打软，这些都是膝关节炎的特征。所以，顺应季节变化添衣、加被，减少室外活动，避免空调下直吹，温度也不宜过低等，对于预防膝关节炎很有帮助。季节气候异常和居住生活环境欠佳，是导致膝关节炎的外因。尤其是夏季，维护住宅办公场所的温度与湿度特别重要，因为长时间空调温度过低是主要致病外因。

 

四、减少频繁登高及长时间快走

 

很多人喜欢选择登山、爬楼梯、快步走来健身，但如果过度，也会带来负面效应，致使加速膝关节的软骨磨损，造成关节炎早期发生。爬山、登高等运动方式并不是人人皆宜，很多患者都是在爬山后做骨性关节炎手术的。选择习惯性健身锻炼方式前，最好先到专业医院做一次骨骼运动系统评估，以避免运动损伤。走路锻炼身体简单有效，建议每分钟不超过100步和锻炼时间不超过1小时，保护好关节。

 

五、服用维生素A、C、E及补足D

 

女性患膝关节炎的比率远超于男性，特别是更年期后由于体内雌性激素大量下降，软骨变薄变脆不耐磨损，此时才开始大量补钙和保护膝盖可谓“亡羊补牢”。因而对女性来说，健康的维护在朝朝暮暮，40岁前就应开始调养：除控体重、别贪凉、减少攀登、选择适合运动外，多晒太阳、多喝牛奶、服用维生素A、维生素C、维生素E及补足维生素D等对骨性关节炎有良好的预防作用。特别是晒太阳，能获得维生素D，这也是人体获得维生素D的主要途径，维生素D可帮助人体摄取和吸收钙、磷，防止骨质疏松和类风湿性关节炎。

 

六、锻炼方式

 

1.有氧锻炼。如骑自行车、游泳及行走。因膝关节的最大负荷出现在上下楼梯时，故此项锻炼不适合它会影响关节的正常结构和功能。震荡或冲击膝关节的运动可能进一步损伤关节软骨。

 

2.增强肌力和活动范围的锻炼。

 

对膝关节炎的患者，膝关节的伸直力量可降低达60％，所以要增加膝关节伸肌的力量。首先是股四头肌等长收缩。

 

①坐在凳子上时，将下肢伸直，紧紧收缩大腿肌肉，用力将膝关节推向地面；

②如果躺在床上，将下肢伸直，紧收大腿肌肉，将膝关节向床的方向推进；

③保持5秒；

④此后放松，反复10次—15次，渐进性加大活动量。


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　我们的关节是个很重要的部位，如果一旦关节损伤了，对很多事情都造成了一定的影响。生活中如果我们不注意对关节的保护就非常容易患上关节炎。一旦患上关节炎，对我们人体的伤害是比较大的，患者会感觉到患病部位非常痛苦，而且，有时行动起来也会受到一定的限制，给患者带来很多的不便，造成一定的心理负担。所以生活当中我们要注意对关节炎的预防。那么怎样预防关节炎比较好呢?

\n

　　1、加强锻炼，增强身体素质。经常参加体育锻炼，如保健体操、练气功、太极拳、做广播体操、散步等，大有好处。凡坚持体育锻炼的人，身体就强壮，抗病能力强，很少患病，其抗御风寒湿邪侵袭的能力比一般没经过体育锻炼者强得多。

\n

　　2、避免风寒湿邪侵袭。要防止受寒、淋雨和受潮，关节处要注意保暖，不穿湿衣、湿鞋、湿袜等。夏季暑热，不要贪凉受露，暴饮冷饮等。秋季气候干燥，但秋风送爽，天气转凉，要防止受风寒侵袭。冬季寒风刺骨，注意保暖是最重要的。

\n

　　3、注意劳逸结合。饮食有节、起居有常，劳逸结合是强身保健的主要措施。临床上，有些类风湿性关节炎患者的病情虽然基本控制，处于疾病恢复期，往往由于劳累而重新加重或复发，所以要劳逸结合，活动与休息要适度。

\n

　　4、保持正常的心理状态。有一些患者是由于精神受刺激，过度悲伤，心情压抑等而诱发本病的;而在患了本病之后，情绪的波动又往往使病情加重。这些都提示精神(或心理)因素对本病有一定的影响。因此，保持正常的心理状态，对维持机体的正常免疫功能是重要的。

\n

　　5、预防和控制感染。有些类风湿性关节炎是在患了扁桃体炎、咽喉炎、鼻窦炎、慢性胆囊炎、龋齿等感染性疾病之后而发病的。人们认为这是由于人体对这些感染的病原体发生了免疫反应而引起本病的。所以，预防感染和控制体内的感染病灶也是重要的。

\n

 

","barId":"1824","topicTypeId":"3","topicThemeId":"1036","readLevel":0,"files":"","clickNoLikeCount":0,"clickLikeCount":0,"clickCount":1393,"score":0,"partCount":0,"replayCount":0,"publishStatus":1,"publishTime":1486568465920,"isCream":0,"canReply":0,"shareUrl":null,"foodCouponVal":1,"emailNotice":0,"permission":0,"zlyShare":0,"status":0,"sort":0,"highlight":0,"highlightEffectTime":0,"digest":0,"digestEffectTime":0,"top":0,"topEffectTime":0,"closed":0,"stamp":0,"icon":0,"bgcolor":null,"fontcolor":null,"favtimes":0,"isAdopt":0,"adoptId":null,"sortDate":1486568465919,"metaSearch":null,"rn":0,"barTitle":null,"checkcode":null,"forumUser":{"id":"3cc2575ce14111e6a61c00163e04584d","isDel":0,"createAt":1485158098983,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"username":"柠檬茶","password":"888888","level":0,"nickName":"柠檬茶","realName":null,"signName":"柠檬茶，我最爱","head":"http://01luntan.com/ly_img/1485160807561.jpg","phone":null,"mobile":null,"wechat":null,"qq":null,"email":null,"address":null,"identityType":6,"userType":2,"isPhoneBind":0,"status":0,"accountSource":0,"isStrangerMsg":0,"departmentId":null,"departmentName":null,"sex":1,"provinceId":"110000","cityId":"","userLevel":0,"modifyNameCount":1},"lyTopicReply":null,"createAtStr":null,"lyBar":null,"lyTopic":null},{"id":"4439","isDel":0,"createAt":1486568430388,"createBy":"3cc2575ce14111e6a61c00163e04584d","createName":"柠檬茶","updateAt":0,"updateBy":null,"updateName":null,"userId":"3cc2575ce14111e6a61c00163e04584d","title":"生活中应如何预防关节损伤","content":"

　　我们做事不小心，有时候用力过度经常都容易造成身体的上海吧，特别的是容易出现关节损伤。关节炎是在生活当中比较常见的一种疾病，而且大家也知道这是一种比较顽固的慢性疾病，一旦患上关节炎，恢复起来是比较缓慢的，而且这种疾病会给患者带来非常大的痛苦，所以，这是一种对人的困扰比较大的疾病。对这种疾病大家一定要引起足够的重视，同时，为了避免关节炎给我们带来痛苦和困扰，在生活当中我们应该积极的采取措施预防关节炎的发生。那么生活中应该如何预防关节炎呢？今天，我们就来介绍相关的知识，希望对大家有所帮助。

\n

　　1、加强锻炼，增强身体素质。经常参加体育锻炼，如保健体操、练气功、太极拳、做广播体操、散步等，大有好处。凡坚持体育锻炼的人，身体就强壮，抗病能力强，很少患病，其抗御风寒湿邪侵袭的能力比一般没经过体育锻炼者强得多。

\n

　　2、避免风寒湿邪侵袭。要防止受寒、淋雨和受潮，关节处要注意保暖，不穿湿衣、湿鞋、湿袜等。夏季暑热，不要贪凉受露，暴饮冷饮等。秋季气候干燥，但秋风送爽，天气转凉，要防止受风寒侵袭。冬季寒风刺骨，注意保暖是最重要的。

\n

　　3、注意劳逸结合。饮食有节、起居有常，劳逸结合是强身保健的主要措施。临床上，有些类风湿性关节炎患者的病情虽然基本控制，处于疾病恢复期，往往由于劳累而重新加重或复发，所以要劳逸结合，活动与休息要适度。

\n

　　4、保持正常的心理状态。有一些患者是由于精神受刺激，过度悲伤，心情压抑等而诱发本病的;而在患了本病之后，情绪的波动又往往使病情加重。这些都提示精神(或心理)因素对本病有一定的影响。因此，保持正常的心理状态，对维持机体的正常免疫功能是重要的。

\n

　　5、预防和控制感染。有些类风湿性关节炎是在患了扁桃体炎、咽喉炎、鼻窦炎、慢性胆囊炎、龋齿等感染性疾病之后而发病的。人们认为这是由于人体对这些感染的病原体发生了免疫反应而引起本病的。所以，预防感染和控制体内的感染病灶也是重要的。

\n

 

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