膝蓋疼時的訓練技巧

膝蓋疼時的訓練技巧

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，疼痛可以作為一個信號——告訴我們出了問題。例如，人們很難錯過ACL撕裂時的“爆裂感”，ACL是穩(wěn)定膝蓋的關鍵韌帶之一。專家說，劇烈的疼痛是一個明確的信號，表明你應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持續(xù)數(shù)天、數(shù)周，還會持續(xù)數(shù)月甚至數(shù)年。這種慢性膝蓋疼痛可能會導致受傷不能正常愈合。當關節(jié)軟骨磨損時也很常見，或者患有骨關節(jié)炎，最常見的關節(jié)炎。雖然一個人的疼痛程度仍然可以作為一個有益的指南，告訴人們什么類型或運動量是適當?shù)?，但不適也會把人們從活動中嚇跑。這是有問題的，因為完全缺乏活動或運動對關節(jié)是有害的——破壞了靈活性，從長遠來看，甚至損害了一個人的整體身心健康。

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)生談談什么是合適的。

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

嘗試一系列對膝蓋影響不大的運動，如散步、游泳、騎車。

· 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，比如瑜伽和太極。

· Do cardio and strength training.

做有氧運動和力量訓練。

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

避免溜溜球運動:在不運動和過度運動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，在運動后會惡化或持續(xù)更久，請終止。

· See your doctor about any new knee injury concerns.

如果有新的膝蓋受傷問題，請去看醫(yī)生。

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

· 從專業(yè)人士那里獲得指導，比如物理治療師或培訓師，來調(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)后建議進行一些初步的休息或固定關節(jié)(例如用支架)來修復膝蓋，但一般來說，即使在這種情況下，也要把重點放在所謂的積極恢復上。這可能意味著要把關節(jié)上的重量減到最小——例如，做蹲舉時不要有任何重量(超過你自己的體重)。

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.

制定一個計劃來管理鍛煉后的疼痛或不適。這包括在運動前和運動后做伸展運動——不要保持太穩(wěn)定，以免引起關節(jié)僵硬。