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class="t" id="a1"><a href="/xywy/mjjt/">名家健坛</a></span></h1> <div id="i2i2jyu4k" class="pa_0_5_0_10"> <h1 class="Content_title" id="hh"> <span id="a" style="">从“衣食住行练”着手?；はス亟?/span> </h1> <script>/*jQuery('#hh').width(jQuery('#a').width());*/</script> <div id="i2i2jyu4k" class="Remark"> <span>2018年08月08日 09:58 | 作者:李虎 | 来源：<a target="_blank">人民政协网</a></span> <span id="i2i2jyu4k" class="fr"> <div id="i2i2jyu4k" class="bdsharebuttonbox"><a href="#" class="bds_more" data-cmd="more"></a><a href="#" class="bds_qzone" data-cmd="qzone" title="分享到QQ空间"></a><a href="#" class="bds_tsina" data-cmd="tsina" title="分享到新浪微博"></a><a href="#" class="bds_tqq" data-cmd="tqq" title="分享到腾讯微博"></a><a href="#" class="bds_renren" data-cmd="renren" title="分享到人人网"></a><a href="#" class="bds_weixin" data-cmd="weixin" title="分享到微信"></a></div> <script>window._bd_share_config={"common":{"bdSnsKey":{},"bdText":"","bdMini":"2","bdMiniList":false,"bdPic":"","bdStyle":"0","bdSize":"16"},"share":{}};with(document)0[(getElementsByTagName('head')[0]||body).appendChild(createElement('script')).src='http://bdimg.share.baidu.com/static/api/js/share.js?v=89860593.js?cdnversion='+~(-new Date()/36e5)];</script> </span><span id="i2i2jyu4k" class="fr">分享到：<img src="/images/fx.jpg" /> </span> </div> <div id="i2i2jyu4k" class="text_box"> <p align="center"> <div class="i2i2jyu4k" id="content" style="text-indent: 2em; text-align: left;"><p style="text-indent: 2em; text-align: left;">衣：膝关节遇到寒冷，血管收缩，血液循环变差，往往使疼痛加重，所以在天气寒冷时应注意保暖，必要时戴上护膝，防止膝关节受凉。但应注意，护膝选择软质的，以保暖为主，不建议长时间穿戴硬质护膝，以免造成关节周围肌肉的废用性萎缩，进而加重疼痛。</p><p style="text-indent: 2em; text-align: left;">食：到了一定的年纪之后，不少人因为钙的流失造成缺钙现象。饮食方面要注意钙质的补充，多吃含钙高的食品，如牛奶、蛋类、豆制品等，可以增强骨骼；多吃含蛋白质、胶原蛋白丰富的食物；多吃新鲜蔬菜和水果，补充维生素。对于肥胖患者在吃方面更要严格控制，减轻体重是最有效的治疗方法之一。体重增加，膝关节的骨关节炎发生率就明显增加，统计数据显示肥胖患者体重减轻可以缓解疼痛和使负重关节功能得到改善。所以，要注意限制高糖、高脂肪、高胆固醇含量的食物，一方面有助于减轻体重，另一方面有利于减少炎症因子的形成。</p><p style="text-indent: 2em; text-align: left;">住：罹患膝关节炎的患者应该注意这些细节。住的楼层较高时，尽量使用电梯，如果没有电梯，可以借助扶手或者使用手杖、助行器等工具;避免睡低的床，坐低的板凳，使用低的坐便器，使用浴盆洗澡等，以减少膝关节的负荷。</p><p style="text-indent: 2em; text-align: left;">行：穿鞋要合适，鞋底要有一定厚度且具有弹性，然后可以再垫一块舒适的鞋垫，以减少对膝关节的冲击力，?；はス亟?，女性应减少穿高跟鞋；减少走楼梯、爬山、负重行走等活动，可使用手杖、步行器或者拐杖?；はス亟?，减轻关节负荷；避免长时间跪着或蹲下，因为这些动作会增加膝关节的应力。</p><p style="text-indent: 2em; text-align: left;">练：有些患者在得了膝关节炎后就不敢进行运动锻炼了，认为锻炼会加剧膝关节的磨损，膝关节越用越老化，从而不进行运动。其实这种想法是错误的，对于有膝关节炎的患者，经常性的机体锻炼活动是非常重要的。关节经常运动，能让关节软骨受到适当刺激，促进新陈代谢，这样关节滑液才能在关节内到处流动，起到润滑和提供营养的作用。相反，如果长期不运动，关节周围的肌肉组织会日渐萎缩。久而久之，关节失去了?；ぃ鹕说募嘎首匀换嵩龈?。我们应避免剧烈运动，推荐有氧运动，如：游泳、有氧的水池中锻炼、行走、慢跑、有氧体操、骑自行车等，其中游泳和水池中锻炼较其他的有氧锻炼方法，对关节的应力小，是一种很好的锻炼方法。</p><p style="text-indent: 2em; text-align: left;">（北京大学人民医院副主任医师李虎）</p></div> </div> <p class="Editor">编辑：赵彦 </p> <div id="i2i2jyu4k" class="Paging"> </div> <p class="Keyword">关键词：?；はス亟?#32;锻炼方法</p> <h1 class="pv_title_2 mt_15"><a href="/index.shtml" target="_blank" class="more mtb_14">更多</a><span id="i2i2jyu4k" class="t" id="a3"><a href="/index.shtml"><img src="/images/xg_t1.jpg" /></a></span></h1> <div id="i2i2jyu4k" class="pa_0_5_0_10"> <ul class="Related_ul bh_150"> <li><a target="_blank" href="/c/2017-12-11/1896694.shtml">练习单腿站能护膝盖</a></li> <li><a target="_blank" href="/c/2017-12-04/1888619.shtml">一个动作判断出膝关节好坏</a></li> <li><a target="_blank" href="/c/2017-11-23/1879124.shtml">养护膝盖，练练静蹲</a></li> <li><a target="_blank" href="/c/2017-11-22/1877434.shtml">学会这个动作，给膝盖做按摩</a></li> <li><a target="_blank" href="/c/2017-11-07/1862555.shtml">养生经：顺从人生的“春夏秋冬”</a></li> <li><a target="_blank" href="/c/2017-11-02/1857144.shtml">健身方式不对会练出“老寒腿” 膝关节应省着用</a></li> <li><a target="_blank" href="/c/2017-10-26/1849125.shtml">光腿穿短裙，冻出来关节炎</a></li> 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