下楼梯比上楼梯伤膝盖?爬楼梯真的是在锻炼身体吗?-看世界

下楼梯比上楼梯伤膝盖?爬楼梯真的是在锻炼身体吗?

尽管电梯已经比较普及,上下楼更加便捷,但是仍有不少人坚持每天爬楼梯上下楼,因为这样还可以同时锻炼身体。但是你知道吗,其实上下楼梯的时候一直都在损害我们的膝关节,并且下楼梯比上楼梯伤膝盖。这是为什么呢?

Although elevators have become more popular and it is more convenient to go up and down the stairs, many people still insist on climbing the stairs every day because they can exercise at the same time. But you know, we always hurt our knees when we go up and down the stairs, and we hurt our knees when we go down the stairs. Why is that?

膝关节是人体最大、最复杂的关节之一,由股骨、胫骨、髌骨组成,三者相互接触的面形成关节。关节内也有筋膜、半月板、韧带等结构,其中半月板就像一张垫子,起到缓冲、减震及部分稳定作用。同时,它们在肌肉的辅助下,保证它只能在一个方向活动,又能让我们可以稳稳地站住,并且能有力地做出走、跑、跳等动作。其中任意一个部分出了问题,都会影响膝关节功能,进而影响我们的正常生活。膝关节作为一个负重关节,在不同的姿势下负重也不尽相同。膝盖的负重在躺下的时候,几乎是零;站起来和走路的时候,膝盖的负重大约是正常体重的1至2倍。

Knee joint is one of the largest and most complex joints in human body, which is composed of femur, tibia and patella. The three joints are formed by contacting each other. There are also fascia, meniscus, ligament and other structures in the joint, in which meniscus acts as a cushion, cushioning, shock absorption and partial stability. At the same time, with the help of muscles, they can ensure that they can only move in one direction, and they can make us stand stably, and can effectively do the movements of running, jumping and so on. If any part of it goes wrong, it will affect the knee joint function, and then affect our normal life. As a weight-bearing joint, the knee joint bears different weight in different positions. The weight of the knee is almost zero when lying down; when standing up and walking, the weight of the knee is about 1-2 times of the normal weight.

而膝关节最不喜“负重”运动。虽然爬楼梯可以有效增强心肺功能,且能够消耗热量,起到减肥的作用。但很多事情都有两面性,爬楼梯也是。在上楼梯时,膝关节的软骨面要承受超过体重三倍左右的压力。而下楼梯比上楼梯更伤膝关节,因为下楼梯时膝关节要承受6.7倍的体重,极易对髌骨关节产生压力,时间久了就会造成软骨间的疼痛。另外,除了上下楼梯,下蹲时膝盖的负重更大。

The knee joint is the least fond of "weight-bearing" exercise. Although climbing stairs can effectively enhance cardiopulmonary function, and can consume heat, play the role of weight loss. But a lot of things have two sides, so does climbing the stairs. When going up stairs, the cartilage surface of the knee joint should bear more than three times the pressure of the weight. The knee joint is more injured when going down the stairs than when going up the stairs, because the knee joint bears 6.7 times of the weight when going down the stairs, and it is easy to produce pressure on the patella joint, which will cause pain between the cartilage after a long time. In addition, in addition to going up and down the stairs, the weight on the knees is greater when squatting.

不同动作对膝关节的影响不同,那么我们日常如何减少对膝关节的损伤,让它尽量“耐用”呢?

Different actions have different effects on the knee joint, so how can we reduce the damage to the knee joint and make it as durable as possible?

首先,不做长时间、大运动量的运动,并避免上下楼梯以及搬重物等活动,当膝关节觉得不舒服时就应立即休息,以减少磨损;其次,由于蹲下时膝关节负重最大,因此避免半蹲、全蹲或跪的姿势,并避免在膝关节屈曲时做腿部的旋转动作,避免半月板损伤;此外,注意膝关节的保暖,保证关节周围的血液循环,并选择一双合脚的鞋子,这样可以减少运动时膝关节承受的撞击与压力,以保护膝关节。

First of all, do not do long-term, large amount of exercise, and avoid activities such as going up and down stairs and lifting heavy objects. When the knee joint feels uncomfortable, it should immediately rest to reduce wear; second, because the knee joint bears the most weight when squatting, it should avoid the posture of half squatting, full squatting or kneeling, and avoid the rotation of legs when the knee joint flexes to avoid meniscus damage; in addition, Pay attention to the warmth of the knee joint, ensure the blood circulation around the joint, and choose a pair of suitable shoes, which can reduce the impact and pressure on the knee joint during exercise, so as to protect the knee joint.

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