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<p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><br /></p><blockquote style="white-space: normal; max-width: 100%; color: rgb(62, 62, 62); line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">对缺乏持续锻炼时间的市民来说，爬楼梯或爬山成了他们最钟爱的锻炼方式。但近日有专家指出，爬楼梯或爬山是“最笨的运动”。爬山爬楼梯，到底是不是个好运动？</span></p></blockquote><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-ratio="0.665" data-w="400" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGshvoonibItbjrgrEx7gfsD6WkYoHVK59vpZ0rvib2h9viaq592TL0n4xUQA/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></p><h2 style="margin-top: 8px; font-family: inherit; white-space: normal; max-width: 100%; color: rgb(62, 62, 62); height: 32px; text-align: justify; line-height: 18px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><p style="margin-top: 10px; margin-right: 8px; margin-bottom: 10px; padding: 4px 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; float: left; border-radius: 80% 100% 90% 20%; color: rgb(255, 255, 255); box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(0, 187, 236);">过度爬山爬楼案例</p></h2><ul class=" list-paddingleft-2" style="list-style-type: square;"><li><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">家住河西高校区宿舍的张先生今年56岁，因为家离岳麓山较近，他几乎每隔两天就爬一次岳麓山。前不久，他和子女一起去邵阳崀山旅游，没想到，抵达山顶的当晚，张先生的左腿就隐隐作痛，他以为这只是爬山引起的腿痛，并未在意。回家休养了20余天后，张先生的左脚疼痛症状不仅没减轻，还逐渐加重，特别是每次爬楼之后，左脚都痛得特别厉害。</span></p><p style="max-width: 100%; min-height: 1em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;">昨日，前往长沙市第四医院骨科门诊就医时，他被医生告知，他的左脚疼痛系膝关节损伤、半月板韧带拉伤，而这与他经常爬山导致膝关节受损有关。</span><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p></li><li><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><img data-ratio="0.75" data-w="400" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGshvbibWH1mU3PPluZvgiaTZ6hD0JcY4icHtsP00KvPCH4Mwibibv4UVNu8Jog/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></strong></span><br style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;" /></p></li></ul><ul class=" list-paddingleft-2" style="width: 514.583px; white-space: normal; max-width: 100%; color: rgb(62, 62, 62); line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><li><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">一直从事销售行业的陈女士近期发现自己体重有点上升，就利用下班之余爬楼梯锻炼身体。家住21楼的她上下爬楼20天后，膝盖出现疼痛难忍的症状，有时甚至举步维艰。经检查，因为过度爬楼梯，她的膝关节受伤严重。</span></p></li></ul><h2 style="margin-top: 8px; font-family: inherit; white-space: normal; max-width: 100%; color: rgb(62, 62, 62); height: 32px; text-align: justify; line-height: 18px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><p style="margin-top: 10px; margin-right: 8px; margin-bottom: 10px; padding: 4px 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; float: left; border-radius: 80% 100% 90% 20%; color: rgb(255, 255, 255); box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(0, 187, 236);">过度爬山爬楼导致膝盖受伤</p></h2><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(219, 238, 243);">专家提醒</span></strong> 爬楼梯或爬山属于负重运动，腰部以下的关节都要承受自己身体的重量，尤其膝盖受力最多。当身体爬阶向上时，膝盖负担的重量会瞬间增为平常的4倍左右。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-ratio="0.6678966789667896" data-w="" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGshXRXiaCzx6NE2FbRWwrq1LzZ5y19xmsgfjbb1IKt0XwWzWDAJ9YRInCg/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">有测试指出，以一个体重60公斤的人为例：平路行走时，两边膝盖各承重60公斤。爬楼梯或爬山时，膝盖负重瞬间变成240公斤，相当于左右膝盖上各扛了一架钢琴。而且，速度越快，对膝盖产生的压力就越大。可以说，重量是膝关节最大的敌人。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">爬楼梯或爬山时，膝盖除了承重增加，还要前后移动、侧向扭转，尤其膝关节前端的髌骨部位承受压力最大，对半月板等关节软组织也会造成磨损。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-ratio="0.91" data-w="300" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGshGkzsr4yT1ILefGR0GxxdS4qURdA6OQlbp1nSBzv1uB0hwm9zOuicUlQ/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(219, 238, 243);"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">特别提醒</strong></span> 膝盖承受的压力，跟脚弯曲的角度有关系。爬高时，膝盖越弯，膝关节跟骨头接触面积小，承受的压力就越大。因此，平时上下楼梯或做深蹲运动时，膝盖弯曲的程度不要超过脚尖，应使用大腿及臀部的力量推进，这样才不易造成膝盖损伤。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(219, 238, 243);"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">康复科医生表示</strong></span> <span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">爬楼梯或爬山是“最笨的运动”。</span>爬楼梯或爬山，确实有增强心肺功能、消耗热量等诸多优点，但缺点太严重，实在是得不偿失。所以，不建议病人把爬楼梯或爬山当作运动。</span></p><fieldset style="padding: 15px; font-family: inherit; white-space: normal; max-width: 100%; min-width: 0px; color: rgb(62, 62, 62); border: 1px dotted rgb(0, 187, 236); line-height: 2em; min-height: 1.5em; border-bottom-right-radius: 15px; border-bottom-left-radius: 10px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><legend style="max-width: 100%; text-align: center; font-family: inherit; box-sizing: border-box !important; word-wrap: break-word !important;"><p style="margin-top: 10px; margin-bottom: 10px; padding-right: 20px; padding-bottom: 4px; padding-left: 20px; max-width: 100%; word-wrap: normal; min-height: 1.5em; line-height: 1.5em; color: rgb(255, 255, 255); font-size: 14px; word-break: normal; border-bottom-right-radius: 100%; border-bottom-left-radius: 100%; box-sizing: border-box !important; background-color: rgb(0, 187, 236);"><span style="max-width: 100%; font-size: 16px; box-sizing: border-box !important; word-wrap: break-word !important;"><strong class="" style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; line-height: 24px; text-align: justify; box-sizing: border-box !important; word-wrap: break-word !important;">以下人群不适合爬楼梯爬山</span></strong></span></p></legend><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">1、孕妇或体重过重的人，因为任何多余的体重对膝盖都是加倍的负担。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">2、有退化性关节炎的人，因为膝盖软组织已经过度磨损，继续不当使用会使症状加剧。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">3、有髌骨外翻问题的人，因为髌骨先天不稳定，常爬楼梯或爬山会使外翻问题更严重。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><img data-ratio="0.9051724137931034" data-w="348" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGshvbOgibY4cM92LOwNWeyZRHPdeenn7UTrRgR1Y8LVclicpTSic76iaJ66iaA/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">4、O型腿的人内侧膝关节磨损较多，过度爬楼梯或爬山会加速膝盖内侧软组织磨损、退化，使O型腿症状更明显。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">5、有心血管疾病的人爬楼梯或爬山时也要小心，因为心脏对氧气的需求会增加。若一下子氧气不够时，可能导致心肌梗塞，如果没有及时送医救治，甚至可能猝死。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important;"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">6、40岁以上的人，因身体各部位功能渐差，建议最好也要少爬楼梯或爬山，原地踏步都比爬楼梯或爬山好、损害程度也小。</span></p></fieldset><h2 style="margin-top: 8px; font-family: inherit; white-space: normal; max-width: 100%; color: rgb(62, 62, 62); height: 32px; text-align: justify; line-height: 18px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><p style="margin-top: 10px; margin-right: 8px; margin-bottom: 10px; padding: 4px 10px; max-width: 100%; min-height: 1em; line-height: 1.5em; float: left; border-radius: 80% 100% 90% 20%; color: rgb(255, 255, 255); box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(0, 187, 236);">如何保护好膝盖</p></h2><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(219, 238, 243);">【饮食篇】</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?控制饭量</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">肥胖是膝关节的大敌，要想保护好膝关节，就要维持正常体重，避免因肥胖增加膝关节的负担。因此，日常生活中建议低油、低脂、低热量饮食，多吃水果蔬菜，并控制好主食的摄入量。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?多吃含钙多的食物</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><img data-ratio="0.7825" data-w="400" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGsh3D0kwicLtSZ9Dwkn0dIayq3gey0wPK8DBIVqrIFNXxcRftBo9hfxEfw/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">补钙可以有效地保护膝关节，应以食补为基础，要注意营养均衡，多吃奶制品(如鲜奶、酸奶、奶酪)、豆制品(如豆浆、豆粉、豆腐、腐竹等)、蔬菜(如胡萝卜、小白菜、小油菜)及紫菜、海带、虾、鱼等海产品，同时多晒太阳以促进钙吸收。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(219, 238, 243);">【运动篇】</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?运动量力而行</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">很多膝关节损伤是因运动不当造成的，要选择适合自身条件的运动，量力而行，循序渐进，长期坚持。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?游泳、脚踏车保护膝盖</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><img data-ratio="0.7066420664206642" data-w="" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGshN41UR4U1AI78oHkXVGKYSWf61aXXSicicl1KVn3Tk1kib9jEkhNoUiaG6A/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">快走、慢走、朝前走、倒退走交替进行，和室内脚踏车、游泳、高抬腿等运动的多元组合，是保护膝盖最好的运动方式，它们对膝盖的损伤最小。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?每天抬腿能护膝</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-ratio="1.5991189427312775" data-w="227" data-type="gif" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGsheIL8225iby6W9TUJrroyMAhjEp7Cic4ag9FlhjehTia6V1CmAKCADkMDg/0?wx_fmt=gif" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">平时可以多做抬腿的动作，来增强大腿前侧的股四头肌和大腿后侧的股二头肌的力量，从而增加膝关节的稳定性，减缓关节的磨损。抬腿训练简单易操作，当你端坐在一个椅子上，一条腿自然着地，另一条腿缓缓抬起，与身体形成90度直角，在空中持续1分钟，然后自然着地，换另一条腿抬起，可以有效保护膝关节。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(219, 238, 243);">【起居篇】</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?减少蹲和跪</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">从临床观察来看，膝关节疾病患者女性多于男性，其中一个重要原因是，女性一生中下蹲的次数更多，而蹲和跪对膝关节的损伤都比较大。因此，要少做长期蹲跪的动作，别蹲着做家务或跪着擦地板，喜欢打太极拳的老人，也不要勉强蹲得太低。在站起和坐下时，注意先让膝关节轻微适当的反复弯曲几下，然后站起或坐下，有利于保护膝关节。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?备一副护膝</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-ratio="1" data-w="300" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGshlqcEFI7sVVsvniaNibyCJGGicE9dJV4ERYFR8B3Uw1lq3AXq8orYK5NEw/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">关节受凉、受冻会诱发关节炎症，所以要注意保暖，避免过于潮湿的环境。戴一个保暖型护膝，是老人保护膝关节的一个简便有效的措施。需要提醒的是，可以帮助腿部用力的运动护膝，最好只在运动时佩戴，平时不要戴，以免膝关节对它产生依赖，变得越来越脆弱。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?鞋底别太薄</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">运动时最好穿舒适、有弹力的运动鞋，以减少膝关节压力。日常生活中，鞋跟以2～3厘米为宜，鞋底不宜太薄，否则会给膝盖带来不利影响。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(219, 238, 243);">【推拿篇】</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?记住三个“护膝穴”</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-ratio="1.248868778280543" data-w="442" data-type="jpeg" width="auto" src="http://mmbiz.qpic.cn/mmbiz/xqevfNtXb1M4iacaLzr6MeTOS8hm1vGshICVay7Kh5vQibyTQM1oiaJ21aIqkt6qVWHULWuKmDaGO30eTuP1RTs2g/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">用科学的方法给膝关节进行推拿按摩，也是保养膝盖的好方法。按摩腿部穴位以膝关节外侧的足三里(外膝眼下四横指)、内侧的血海(下肢绷紧，膝关节上侧肌肉最高处，内为血海)、后侧的委中(膝盖后侧腘窝正中)为主，每个穴位按1分钟，三个穴位轮流按3遍，以微微酸胀为宜。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?点揉痛点</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">如膝关节周围有压痛点，可用拇指、食指在压痛点按揉，如膝关节内外侧、髌骨下及膝后腘窝等。每个痛点均由轻至重，再从重至轻揉约1分钟，可促进痛点炎症吸收，松解粘连。</span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;"><strong style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">?捏股四头肌</strong></span></p><p style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 1.5em; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; box-sizing: border-box !important; word-wrap: break-word !important;">以拇指和其余四指相对拿捏股四头肌(即大腿前面丰厚的肌肉)约3分钟，以微微酸胀为度。</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); line-height: 25.6px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-family: Arial, Verdana, sans-serif; font-size: 14px; line-height: 24px; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(249, 249, 249);">广州市设备维修有限公司</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">地址：广州市天河区银利街银利茶叶博览中心E栋4楼E4030室 邮编：510507</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">电话：(+86)020-8722 8723 8764 5360 8764 2943 传真：020-8722 8623</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">全国统一免费服务热线：400-020-6788</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">微信公众帐号：</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><img data-ratio="1" data-type="jpeg" data-w="120" width="auto" src="http://mmbiz.qpic.cn/mmbiz/dx3KibwtDhvfCZvZq5PcthnDKlnnq3AalhbichW77J3B70osicTickklZybNKUZqc44DZ0oaWaHm2p0TaA9478icwPg/640?wx_fmt=jpeg" style="box-sizing: border-box !important; word-wrap: break-word !important; width: auto !important; visibility: visible !important;" /></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">维修咨询：QQ: 712638 404</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">设备咨询: QQ: 712638 405</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">软件咨询：QQ: 712638 406</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">配件咨询：QQ: 712638 407</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">交流Q群：1106 11074</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">网址：http://www.yiliaoshebeiweixiu.com</span></p><p style="max-width: 100%; min-height: 1em; color: rgb(62, 62, 62); font-size: 12px; line-height: 24px; font-family: Arial, Verdana, sans-serif; box-sizing: border-box !important; word-wrap: break-word !important; background-color: rgb(255, 255, 255);"><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;">电子邮箱：service@yiliaoshebeiweixiu.com</span></p><p><span style="max-width: 100%; font-size: 14px; box-sizing: border-box !important; word-wrap: break-word !important;"><br /></span></p><p style="line-height: 21.3333px;"><span style="max-width: 100%; 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发表于 2020-10-19 23:52:30