膝蓋疼時(shí)的訓(xùn)練技巧

膝蓋疼時(shí)的訓(xùn)練技巧

At a most basic level ,pain can act as a signal – telling us that something is wrong. For example, it’s hard to miss the “popping” sensation that typically accompanies tearing an ACL, one of the key ligaments that stabilize the knee. Sharp pain is a clear indicator that you should stop what you’re doing, experts say.

在最基本的層面上，疼痛可以作為一個(gè)信號(hào)——告訴我們出了問(wèn)題。例如，人們很難錯(cuò)過(guò)ACL撕裂時(shí)的“爆裂感”，ACL是穩(wěn)定膝蓋的關(guān)鍵韌帶之一。專(zhuān)家說(shuō)，劇烈的疼痛是一個(gè)明確的信號(hào)，表明你應(yīng)該停止正在做的事情。

However, beyond such so-called acute injuries, knee pain can frequently last not only days and weeks but also months and years. That kind of chronic knee pain can result when an injury doesn’t heal properly. It's also very common when cartilage in the joint wears away, or with osteoarthritis, the most common form of arthritis. While one’s level of pain can still serve as a helpful guide for what type or amount of exercise is appropriate, discomfort can also scare people away from activity altogether. That's problematic because a complete lack of activity or movement can be bad for the joint – undermining mobility and, in the long run, even compromising a person’s overall physical and mental health.

然而，除了這些所謂的急性損傷之外，膝蓋疼痛常常不僅會(huì)持續(xù)數(shù)天、數(shù)周，還會(huì)持續(xù)數(shù)月甚至數(shù)年。這種慢性膝蓋疼痛可能會(huì)導(dǎo)致受傷不能正常愈合。當(dāng)關(guān)節(jié)軟骨磨損時(shí)也很常見(jiàn)，或者患有骨關(guān)節(jié)炎，最常見(jiàn)的關(guān)節(jié)炎。雖然一個(gè)人的疼痛程度仍然可以作為一個(gè)有益的指南，告訴人們什么類(lèi)型或運(yùn)動(dòng)量是適當(dāng)?shù)模贿m也會(huì)把人們從活動(dòng)中嚇跑。這是有問(wèn)題的，因?yàn)橥耆狈顒?dòng)或運(yùn)動(dòng)對(duì)關(guān)節(jié)是有害的——破壞了靈活性，從長(zhǎng)遠(yuǎn)來(lái)看，甚至損害了一個(gè)人的整體身心健康。

Here are ways to stay active if you have knee pain:

如果你的膝蓋疼，這里有一些保持活躍的方法:

· First, talk with your doctor about what’s appropriate.

首先，和你的醫(yī)生談?wù)勈裁词呛线m的。

· Try a range of low-knee-impact exercises like walking, swimming, cycling.

嘗試一系列對(duì)膝蓋影響不大的運(yùn)動(dòng)，如散步、游泳、騎車(chē)。

· Incorporate activities that improve your flexibility and balance like yoga and tai chi.

參加一些能提高你的靈活性和平衡感的活動(dòng)，比如瑜伽和太極。

· Do cardio and strength training.

做有氧運(yùn)動(dòng)和力量訓(xùn)練。

· Avoid yo-yo exercising: Find your happy medium between inactivity and overdoing it.

避免溜溜球運(yùn)動(dòng):在不運(yùn)動(dòng)和過(guò)度運(yùn)動(dòng)之間找到你的折中方案。

· Back off if you have swelling or pain that’s sharp, worsens or lasts longer after exercise.

如果你有劇烈的腫脹或疼痛，在運(yùn)動(dòng)后會(huì)惡化或持續(xù)更久，請(qǐng)終止。

· See your doctor about any new knee injury concerns.

如果有新的膝蓋受傷問(wèn)題，請(qǐng)去看醫(yī)生。

· Get guidance from a professional, like a physical therapist or trainer, to fine-tune your regimen.

· 從專(zhuān)業(yè)人士那里獲得指導(dǎo)，比如物理治療師或培訓(xùn)師，來(lái)調(diào)整你的治療方案。

While some initial rest or immobilization of the joint – with a brace, for example – may be recommended after an injury or surgery to repair the knee, generally the focus even in those circumstances is on what’s called active recovery. That may mean minimizing the weight being put on the joint – for instance, doing squats without any weight (beyond your own body weight).

雖然在膝蓋受傷或手術(shù)后建議進(jìn)行一些初步的休息或固定關(guān)節(jié)(例如用支架)來(lái)修復(fù)膝蓋，但一般來(lái)說(shuō)，即使在這種情況下，也要把重點(diǎn)放在所謂的積極恢復(fù)上。這可能意味著要把關(guān)節(jié)上的重量減到最小——例如，做蹲舉時(shí)不要有任何重量(超過(guò)你自己的體重)。

Have a plan for managing pain or discomfort after a workout. That includes stretching before and after exercising – and not staying too stationary so as to tempt stiffness in the joint.

制定一個(gè)計(jì)劃來(lái)管理鍛煉后的疼痛或不適。這包括在運(yùn)動(dòng)前和運(yùn)動(dòng)后做伸展運(yùn)動(dòng)——不要保持太穩(wěn)定，以免引起關(guān)節(jié)僵硬。