【膝關節老化】超前部署3良方 護膝套、運動及飲食

隨著年紀成長,各個器官都會老化,膝關節默默背負我們走過了千山萬水,時光難免會對它留下一些印記、一些傷害。但是,雖然老化是每個人必經的過程,如何「成功老化」才是保養的關鍵,也許你我有朝一日都會有膝關節的退化,但不必產生疼痛。

首先,我們可以利用一個簡單的方法早期注意自己膝蓋的狀況:1、年紀大於40歲;2、早上起床膝蓋會僵硬;3、膝蓋活動時會有聲音;4、膝蓋外觀有不對稱或不尋常骨凸;5、膝蓋附近骨頭壓了會痛;6、膝蓋無發熱情形,若膝蓋疼痛並符合3個以上條件,建議超前部署,提早保養。

日常保養膝蓋的方式哪些?

  • 選對良好透氣的護膝
  • 吃對關節改善的營養品(葡萄糖胺、玻尿酸、維生素D等)
  • 運動(包含有氧運動、肌力訓練以及太極)、減重、避免反覆長時間蹲踞或跪姿動作。

選對「護膝」找回行動力

隨著疫情趨緩,政府適度鬆綁室內外公共場所後,不少愛運動的民眾紛紛跑到健身房大顯身手,但因近兩個月無法從事正規重量訓練,有些人透過穿著護膝,希望能同時保護膝蓋及提升運動表現,其實護膝有分種類及使用時機,唯有正確使用,才能確實強化下肢肌力,以及預防運動傷害。

退化性關節炎 助增膝蓋穩定性

通常使用護膝的族群包括:退化性膝關節炎、運動需要長時間跑、跳或衝撞(如排球、籃球、足球)、重訓深蹲、硬舉等民眾。

退化性膝關節炎患者會藉由護膝增加膝蓋穩定性,有運動習慣的民眾透過護膝預防運動傷害,甚至做深蹲、硬舉,在執行比較大的重量時,穿著護膝會感覺膝蓋負擔較小。護膝針對退化性膝關節炎的患者,使用上效果最明顯,雖然護膝無法根治疾病,但許多研究顯示,患者穿上護膝後,生理上能減緩疼痛、促進平衡表現,增加膝蓋穩定性,由於患者的心態對於症狀表現,佔了極大因素,許多患者使用護膝後,對自己的活動能力較有信心,能增加參與社交活動和運動的機會,甚至做運動強化下肢肌力,改善膝蓋問題,進而使身體狀況日益進步。

【京美】長效支撐X型舒緩護膝超值組

MIT 原產地: 台灣
運動/走路/久站/負重,長時間配戴,親膚舒適
乾爽透氣不易悶汗 360度貼合膝蓋 不影響走動
超彈性防護力; 不分尺寸男女皆適用

吃對好的保健食品強化行動力

悠活關健複方膠囊UC-ll+玻尿酸(30粒/盒)|悠活原力

熱賣新品!靈活自如行動力!

3招護膝運動 預防膝關節「退化」

針對「內側摩擦症候群」患者,呂紹睿醫師特別設計一套膝關節健康促進操,只要3個動作,包括:一組是鍛鍊肌力的「股四頭肌強化運動」,另兩組則是「抱膝運動」與「壓膝運動」,能增加膝關節的靈活度,加強關節附近的肌力,以及增加關節的動態穩定性,進而保護軟骨,預防膝關節「退化」。

股四頭肌強化運動。(圖片提供/時報出版)

圖片來源:華人健康網

抱膝運動。(圖片提供/時報出版)

圖片來源:華人健康網

壓膝運動。(圖片提供/時報出版)

圖片來源:華人健康網

在〈“【膝關節老化】超前部署3良方 護膝套、運動及飲食”〉中有 30 則留言

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