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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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","barId":"1824","topicTypeId":null,"topicThemeId":"1035","readLevel":0,"files":"","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":2},{"id":"10494","isDel":0,"createAt":0,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"userId":null,"title":"膝关节痛跟爬楼梯有关系吗","content":"

\"膝关节痛跟爬楼梯有关系吗\"

 

人爬楼梯如果时常感觉膝关节痛，那就要注意不能爬楼梯了。因为你的膝关节可能有损伤。爬楼梯时怎样才能让膝盖不受到伤害？膝关节患者适合哪些运动锻炼呢？

 

步入中年，很多人开始积极参加各种运动，晴天爬山，下雨天爬楼梯。没过多久，膝盖就开始痛了。他们觉得非常奇怪，怎么锻炼身体还锻炼出毛病来了？其实，并非所有运动形式都是有益的，特别是对膝关节来说。

 

膝关节不好尽量坐电梯

 

对于中老年人、肥胖者以及膝关节有问题的人来说，不推荐爬楼梯，能坐电梯尽量坐电梯。当然，凡事都有两面性，爬楼梯也不是一点儿好处没有，爬楼梯可以锻炼心肺功能，增强下肢力量。有研究发现，爬楼梯消耗的能量是以每小时4公里的速度步行的3倍。因此，持续爬楼梯超过30分钟，对提高心肺功能非常有好处。建议上班族或是没有关节疾病的人，可适当用爬楼梯作为运动。在日常锻炼方面，还应选择游泳、快走等。

 

爬楼如何不伤害膝盖

 

1、动作不要太快，不要在楼梯上跑、跳。上楼梯要注意运用大腿肌肉、臀部肌肉和腹肌力量，同时手臂也要担当重要角色，感到疲倦时可扶着楼梯扶手，帮助提升身体向上，以减少大腿负担。

 

2、由于下楼时比爬楼对膝关节的伤害更大，所以下楼梯时最好侧着身子或者用双手扶着楼梯扶手。

 

3、拄一副轻便的越野手杖辅助爬楼，并注意不要背、提重物。

 

膝关节患者的运动锻炼

 

1、大家可以自家小区里进行户外散步锻炼，步伐节奏不要太快，每步距离30—40厘米，节奏控制在每分钟40—50步。刚开始锻炼时每天散步30分钟为宜，以后根据个人膝关节恢复情况适当增加。3个月以后就可以看到明显效果了。

 

2、当大家通过散步改善膝关节功能后，就可以开始慢跑来进一步恢复膝关节功能障碍，慢跑时应选择运动鞋、选择较松软的路面，避免膝关节损伤、扭伤。若慢跑时出现膝关节疼痛应立即停止，在家静养几天让其恢复。

 

3、进行室内游泳也是膝关节患者可以选择的运动项目，由于是在水中运动，膝关节不存在负重，可以帮助大家恢复膝关节功能，还能增强肌肉力量和身体关节灵活性。

 

4、骑单车是膝关节患者恢复后期采用的运动锻炼，它增强下肢肌肉力量、关节灵活稳定性，有效治疗膝关节疾病。它还是一种有氧运动可以帮助大家提高自身心肺功能。


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最近经常出现双腿的疼痛，严重时候膝关节也疼，每次遇到阴天下雨就会腿疼加重，去医院检查，医生诊断是膝盖半月板损伤，最近退疼的厉害，去诊所看病，大夫让吃药物。但是膝盖损伤多久才能恢复？


","barId":"1824","topicTypeId":null,"topicThemeId":"1033","readLevel":0,"files":"","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":5},{"id":"14138","isDel":0,"createAt":0,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"userId":null,"title":"为什么我的腿越来越细 网友表示我胖我健康","content":"

 

\n

拥有纤细的小腿，是无数女孩的梦想。然而，当小腿越变越细后，萌萌（化名）却连走路都疼得厉害。去医院检查才知道，她是患上了罕见的遗传性运动感觉神经病，俗称“仙鹤腿”。“身体健康才是最重要的。”7日，武汉市某医院足踝外科内，萌萌说，如果她能更及时发现自己腿部不对劲，就不会延误病情了。

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\"腿越来越细竟是病

\n

萌萌今年20岁，湖北恩施人。上初中时，她时常在家练舞。有一次练舞时，她的左腿突然发软，摔倒后扭伤了膝盖。以为是轻微的扭伤，她在当地医院开了几盒膏药，疼痛好转后便没有太在意。

\n

 

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“上大学后，我的小腿越来越细，当时只觉得腿细跳舞好看，可后来练舞时却发现做下蹲动作很困难 。”萌萌说，随着时间的推移，她发现只要自己走路时间超过10分钟，双脚脚踝就会特别痛。此外，上楼梯时膝盖发紧，脚踝也越来越僵硬，走路一瘸一拐的。

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遗传性运动感觉神经病发病率仅为1/2500，若萌萌在出现下蹲困难、足跟疼痛的症状时及时治疗，是可延缓病情发展。

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对此有网友表示：

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我最爱宝贝女儿：看着我这双大粗腿妥妥的安全

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Nicole丶Young：卖药的三秒钟抵达战场

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仙女爱吃可爱多啊：我不管 我就喜欢小细腿 三个月从125➖95 腿越来越瘦了

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占卜师吉娜：还是要均匀才好看

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男,20岁。在跑步机上跑了一年步之后，出现了站一会儿或者走一会儿就感到髌骨周围乏力的症状，髌骨软骨，胫骨软骨，股骨软骨有没有损伤？

","barId":"1824","topicTypeId":null,"topicThemeId":"1029","readLevel":0,"files":"","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":5},{"id":"2878","isDel":0,"createAt":0,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"userId":null,"title":"膝关节损伤的并发症有哪些？","content":"


","barId":"1824","topicTypeId":null,"topicThemeId":"1028","readLevel":0,"files":"","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":5},{"id":"10473","isDel":0,"createAt":0,"createBy":null,"createName":null,"updateAt":0,"updateBy":null,"updateName":null,"userId":null,"title":"膝关节病是怎么导致的呢","content":"

\"膝关节病是怎么导致的呢\"

 

膝关节炎也比较折磨人，也是比较顽固的，那么患上那个这个疾病的原因有哪些呢，下面就来为大家爱介绍一下关于这个疾病的患病原因。

 

关节炎是老年人的常见病，有很多的老年人才承受着这个疾病的折磨，尤其是膝关节炎比较多，膝关节炎也比较折磨人，也是比较顽固的，那么患上那个这个疾病的原因有哪些呢，下面就来为大家爱介绍一下关于这个疾病的患病原因。

 

膝关节炎的病因有哪些？

 

1、综述：尚未完全明确。类风湿性关节炎是一个与环境、细胞、病毒、遗传、性激素及神经精神状态等因素密切相关的疾病。

 

2、细菌因素：实验研究表明A组链球菌及菌壁有肽聚糖（peptidoglycan）可能为RA发病的一个持续的刺激原，A组链球菌长期存在于体内成为持续的抗原，刺激机体产生抗体，发生免疫病理损伤而致病。支原体所制造的关节炎动物模型与人的RA相似，但不产生人的RA所特有的类风湿因子（RF）。在RA病人的关节液和滑膜组织中从未发现过细菌或菌体抗原物质，提示细菌可能与RA的起病有关，但缺乏直接证据。

 

3、病毒因素：RA与病毒，特别是EB病毒的关系是国内外学者注意的问题之一。研究表明，EB病毒感染所致的关节炎与RA不同，RA病人对EB病毒比正常人有强烈的反应性。在RA病人血清和滑膜液中出现持续高度的抗EB病毒—胞膜抗原抗体，但到目前为止在RA病人血清中一直未发现EB病毒核抗原或壳体抗原抗体。

 

4、遗传因素：本病在某些家族中发病率较 高，在人群调查中，发现人类白细胞抗原（HLA）-DR4与RF阳性患者有关。HLA研究发现DW4与RA的发病有关，患者中70%HLA-DW4阳性，患者具有该点的易感基因，因此遗传可能在发病中起重要作用。

 

5、性激素：研究表明RA发病率男女之比为1∶2～4，妊娠期病情减轻，服避孕药的女性发病减少。动物模型显示LEW/n雌鼠对关节炎的敏感性高，雄性发病率低，雄鼠经阉割或用β-雌二醇处理后，其发生关节炎的情况与雌鼠一样，说明性激素在RA发病中起一定作用。

 

以上为大家爱介绍的是关于西关节炎的一些患病原因都有什么，患上这个疾病的患者是很痛苦的，可是这个疾病的危害是很大的，所以我们在生活中一定要好好的预防这个疾病，希望了解了这些患病原因以后能够很好的预防这个疾病。


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   昨日活塞107-83轻取步行者，但他们的首发控卫在比赛中崴脚，今天球队在社交媒体上官方宣布，雷吉-杰克逊脚踝三级扭伤，将至少缺席6-8周的比赛。

 \"杰克逊三级扭伤\"

  雷吉-杰克逊在昨天比赛的第三节不慎受伤，他在完成跳起传球后落地时崴到了脚踝，随后雷吉-杰克逊倒在场地中十分痛苦，最后被队友抬出球场。尽管赛后接受X光检查时显示为阴性，没有结构性损伤。但今天的MRI检查结果显示雷吉-杰克逊遭遇了三级扭伤。

 \"杰克逊三级扭伤

    三级扭伤在扭伤级别中是最高的，它属于严重的肌肉拉伤，是指大部份的肌纤维断裂，甚至整条肌肉断裂成两部分。这将大大的影响肢体功能，需要外科手术缝合和长期的复健，才能恢复运动能力。

 

    赛季至今，活塞表现得十分不错，一跃成为东部的一只劲旅，19胜14负的战绩位列东部第4，而雷吉-杰克逊场均上场27.1分钟，能拿下14.6分，5.5次助攻和2.8个篮板，较去年表现大幅度提升。缺少他的活塞实力将大打折扣。

 

    预计在他缺阵期间，伊斯梅尔-史密斯将成为球队的主力控卫，他本赛季场均贡献8.9分和3.9次助攻，组织能力更强但得分能力有所欠缺。但毫无疑问，范甘迪需要好好想想替补席上哪个控卫可以站出来帮助球队。

 

    希望雷吉-杰克逊可以早日回到球队，有了他的进攻和组织，活塞或许还能延续他们本赛季的黑马本色。

 

相关球迷看到消息表示如下：

 

东艾西科南麦北卡钟欣潼：早点好起来，伤病才是最大的敌人！


悟空17197648：现在的nba好难看啊，跟打2k似的，打球没有一点血腥味。不是上篮就是扔三分，拿下篮板就下快攻，碰到一点就犯规，我还以为之前这是2k里才有的情况


鞋子43码：活塞到季末怕是要掉到第六去了


莲出淤泥臭：我还在等马刺对活塞，就出了这


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