五種方法幫你保持關(guān)節(jié)健康

　　If the skeleton fails to stand poised and well-balanced when upright, then our joints won't work properly. A simple parallel is a skyscraper standing at an angle - the lifts won't run smoothly up and down their shafts, the doors and windows won't open properly, the desks will inch across floors. The better your joints run, the better you run, and vice versa, so it's important to keep them supple and watch out for signs of trouble.

　　如果直立時骨架不能維持平衡，那么我們的關(guān)節(jié)不可能正常工作。一個簡單的平行理論是就像傾斜的摩天大樓-電梯不會在上下軸線上運行流暢、門窗無法順利打開、地板上的桌子會慢慢移動。關(guān)節(jié)運行越好，你的運就力會更好，反之亦然，所以保持其柔順和注意危險病灶產(chǎn)生是至關(guān)重要的。

　　1 Don't ignore stiffness

　　1 不要忽略僵硬

　　One of the first signs of any joint wearing out is generalised stiffness, particularly after being in one position for too long. With the larger weight-bearing joints such as the hips you might - for example, getting out of the car after a long drive - find it difficult to get upright and take the first few steps. But you can also get a similar sense with non-weight-bearing joints such as an elbow after being bent for a long time.

　　任何關(guān)節(jié)磨損的第一跡象之一就是通常意義的僵硬。特別是保持一個姿勢時間很長之后，尤其較大的負重關(guān)節(jié)如髖關(guān)節(jié)，例如長期駕駛后從車里出來，你可能發(fā)現(xiàn)很難直立和最初舉步為艱，然而你也可能會有與非負重關(guān)節(jié)的類似感覺，比如彎曲較長時間的肘關(guān)節(jié)等。

　　2 Stretch

　　2 伸展性

　　Lack of multidirectional joint looseness, otherwise known as "joint play" makes it much easier for joints to be traumatised by an incidental jolt during daily life. Stretching makes joints more compliant and less susceptible to injury and arthritis. A knee, for example, or an ankle, which has more joint play, will be able to cope better with uneven ground.

　　減少多向關(guān)節(jié)松動也被成為"關(guān)節(jié)內(nèi)運動"。日常生活中的突然顛簸就會使關(guān)節(jié)容易損傷。伸展使關(guān)節(jié)更順從和減少損傷和關(guān)節(jié)炎，比如膝關(guān)節(jié)或踝關(guān)節(jié)，有較多的聯(lián)合關(guān)節(jié)內(nèi)運動，它們能更好適應不平整的地面。

　　3 Test your joints to their limits

　　3 測試你的關(guān)節(jié)局限性

　　All joints are wont to get trapped in their middle range of functional movement and losing end-of-range freedom is an early indicator of trouble - even if there is no pain. For this reason it is important to exercise the extremes of "non-useful" movement at every joint. With the big toe, for example, separating it out as far as you can from the other toes helps prevent bunions.

　　所有的關(guān)節(jié)習慣于功能性運動的中間范圍，失去功能性運動的自由范圍，即使不疼痛也是早期的隱患指標。練習一些關(guān)節(jié) "無用"運動是重要的，例如你的大腳趾，練習盡可能與其他腳趾分開而幫助預防拇囊炎的發(fā)生。

　　4 Exercise with care

　　4 運動與護理

　　Poorly crafted gym regimes often leave the joints out of balance because they concentrate on repetitive joint activity in their middle range which simply emphasises the patterns of every-day use. Dumbbell routines to strengthen biceps do this, when really the elbow needs to be opened out fully to keep you from developing "tennis elbow".

　　不良的健身運動常常使關(guān)節(jié)失衡，因為他們集中重復關(guān)節(jié)在中間范圍的運動，而這種運動只是簡單的加強關(guān)節(jié)每天的利用形式。當真的需要打開肘部動作時，常規(guī)的啞鈴練習可增強肱二頭肌，這能完全預防"網(wǎng)球肘"的形成。

　　5 Don't be afraid to bend

　　5 不要怕彎曲

　　The lumbar spine is designed to bend forward and doing so gives the spine's discs a drink by moving fluid around them. This becomes more necessary with age.

　　腰椎形成就是向前彎曲，如此前后彎曲運動通過周圍組織液的流動潤滑椎間盤。隨著年齡的增長，這種運動更有必要性。