退化性關節炎，是指關節不斷活動，致軟骨過度磨損、骨刺增生，尤以老年人、免疫疾病、新陳代謝疾病、骨質疏鬆症患者、關節曾受傷、體重過重、長期過度使用關節者及有家族病史者為高危險群。公仔箱論壇( E' ]% q$ O U
人工關節置換術發展長達卅年，材料與手術皆相當成熟，目前以人工膝關節與髖關節置換比例最高，手術是將受損的關節面切除，置入人工關節，以骨水泥固定，使其恢復平滑靈活，隨著高齡化社會來臨，老年人因關節退化而疼痛者愈來愈多，皆可利用人工關節置換手術來改善，重拾生活品質，患者手術後只要避免劇烈運動，九十五％皆可使用十五年以上。TVBNOW 含有熱門話題，最新最快電視，軟體，遊戲，電影，動漫及日常生活及興趣交流等資訊。( p5 c5 G6 {9 r; b$ u7 Y& @, A% v
由於關節炎影響生活品質甚鉅，每個人都應從年輕起就開始保養關節，均衡營養、適度運動，避免過度負重、蹲、跪及爬坡，並維持良好的骨質及肌力，若關節出現疼痛，服用健康補給品或中藥，只能緩解症狀，無法治癒或修復關節，應尋求專業醫師協助，藉由藥物、物理治療或手術來改善疼痛，恢復行動力。作者: 屁屁zzz 時間: 2015-2-1 03:45 PM
would you have any exercise that you can recommend to improve the knee muscle? thanks作者: soforlee 時間: 2015-2-3 07:32 AM
[quote]would you have any exercise that you can recommend to improve the knee muscle? thanks( @5 a' F2 Z( @
屁屁zzz 發表於 2015-2-1 03:45 PM [/quottvb now,tvbnow,bttvb9 K9 E3 d/ L9 l* M4 C8 |
What Types of Knee Exercise Work Best?Walking is an excellent form of exercise. It’s low-impact, and because it’s a weight-bearing exercise, it helps strengthen the muscles and build bone. Wear good, sturdy shoes. Start out slow, and gradually increase your pace and distance for best results.公仔箱論壇. |4 ^) D3 g+ k/ _; q) i! X2 f L
Water exercise, or walking in the shallow end of a pool, are also superb for muscle strength and knee flexibility. Because the body is buoyant in water, it lessens impact to near zero as it makes you work a little harder to move. Look for water exercise classes through your local Arthritis Foundation, community recreation center, or gym. 4 Q) \7 j8 w' F9 t; A. _
Exercising at Home or WorkThe very best knee exercises may be the ones you can do at home or even during a break at the office. They’re easy, effective, and convenient, and don’t require any special equipment. Do them slowly, gradually increasing the number of repetitions as your muscles get stronger. 6 j4 g! v. R! k2 C& F5.39.217.77:8898Afterwards, be sure to do a few gentle stretching exercises to help prevent your muscles from tightening up. Consider exercising your knees every other day to give sore muscles a rest.tvb now,tvbnow,bttvb* N- r0 s) Y2 F5 X) u6 E0 `
The following describe several of the best at-home exercises for knee arthritis: . r* t( X# P' k. T3 ztvb now,tvbnow,bttvb
The Leg Raise (Lying): Lie flat on your back on the floor (or bed) with your arms at your sides, toes up. Keeping your leg straight, tighten your leg muscles and slowly lift it several inches. Tighten your stomach muscles to push your lower back down. Hold and count to five, then lower the leg as slowly as possible. Repeat, then switch to the other leg. Start with one set of four for each leg. This exercise strengthens the quadriceps, which are the large muscles on the front of your thigh that attach to your knee joint.
The Hamstring Stretch (Lying): Lie on the floor (or bed) with both legs bent. Slowly lift one leg, still bent, and bring your knee back toward your chest. Link your hands behind your thigh (not your knee) and straighten your leg. Pull your straight leg back toward your head until you feel the stretch. Hold for 30 to 60 seconds, then slowly bend your knee and lower your leg back to the floor. This exercise stretches and strengthens your hamstrings, which are the muscles on the back of the thigh that attach to the knee.
The Half-Squat: Standing with your feet shoulder-distance apart, stretch your arms out in front of you (hold on to a chair for balance, if necessary), and slowly bend your knees until you’re in a half-sitting position. Keep your back straight and chest lifted — don’t lean forward. With your feet flat on the floor, hold the position for five seconds, then slowly stand back up. Do 10 repetitions, and slowly work up to three sets of 10. This exercise strengthens the muscles in the front and back of your thighs, along with the gluteus (buttocks).
The One-Leg Dip: Standing between two chairs, holding on to them for balance, lift one leg about 12 inches and hold it out in front of you. Slowly, keeping your back straight, bend the other leg and lower your body a few inches, as if you were about to sit
in a chair. Don’t cross the lifted leg in front of the bent leg. Hold for five seconds and straighten back up. Repeat and switch legs. Start with one set of four leg dips for both legs, and slowly work up to three sets. This exercise strengthens the muscles in the front and back of your thighs, as well as your buttocks.
The Leg Stretch: Sit on the floor with both legs out straight. Stabilize yourself with your hands on either side of your hips, keeping your back straight. Slowly bend one knee until it feels stretched, but not until it becomes painful. Hold the leg in that position for five seconds, then slowly straighten your leg out as far as you can, again holding for five seconds. Repeat, switching legs whenever one begins to tire, 10 times. This exercise strengthens the quadriceps, which are the muscles on the front of the thigh.
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Part 7 of 7: Before and After公仔箱論壇/ U5 j/ A0 H1 H* e% k
Before and After ExerciseIf you can, put a moist-heat pack on your arthritic knee for 20 minutes before you start exercising. Heat brings the blood up to the surface, decreasing stiffness and soothing — or even relieving — pain. If you take pain medications, try taking them about 45 minutes before you exercise for increased pain control during your workout.tvb now,tvbnow,bttvb; O8 s# g* |! T2 k
After exercising, put an ice pack on the sore knee for 10 to 15 minutes. This will help to bring down any swelling that the exercise might have caused. It will also help to soothe and relieve pain. & G& I1 W& ~) jTVBNOW 含有熱門話題，最新最快電視，軟體，遊戲，電影，動漫及日常生活及興趣交流等資訊。! o' Z% n4 Y1 F1 A
