膝盖疼时的训练技巧
膝盖疼时的训练技巧
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.
在最基本的层面上，疼痛可以作为一个信号——告诉我们出了问题。例如，人们很难错过ACL撕裂时的“爆裂感”，ACL是稳定膝盖的关键韧带之一。专家说，剧烈的疼痛是一个明确的信号，表明你应该停止正在做的事情。
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，除了这些所谓的急性损伤之外，膝盖疼痛常常不仅会持续数天、数周，还会持续数月甚至数年。这种慢性膝盖疼痛可能会导致受伤不能正常愈合。当关节软骨磨损时也很常见，或者患有骨关节炎，最常见的关节炎。虽然一个人的疼痛程度仍然可以作为一个有益的指南，告诉人们什么类型或运动量是适当的，但不适也会把人们从活动中吓跑。这是有问题的，因为完全缺乏活动或运动对关节是有害的——破坏了灵活性，从长远来看，甚至损害了一个人的整体身心健康。
Here are ways to stay active if you have knee pain:
如果你的膝盖疼，这里有一些保持活跃的方法:
· First, talk with your doctor about what’s appropriate.
首先，和你的医生谈谈什么是合适的。
· Try a range of low-knee-impact exercises like walking, swimming, cycling.
尝试一系列对膝盖影响不大的运动，如散步、游泳、骑车。
· Incorporate activities that improve your flexibility and balance like yoga and tai chi.
参加一些能提高你的灵活性和平衡感的活动，比如瑜伽和太极。
· Do cardio and strength training.
做有氧运动和力量训练。
· Avoid yo-yo exercising: Find your happy medium between inactivity and overdoing it.
避免溜溜球运动:在不运动和过度运动之间找到你的折中方案。
· Back off if you have swelling or pain that’s sharp, worsens or lasts longer after exercise.
如果你有剧烈的肿胀或疼痛，在运动后会恶化或持续更久，请终止。
· See your doctor about any new knee injury concerns.
如果有新的膝盖受伤问题，请去看医生。
· Get guidance from a professional, like a physical therapist or trainer, to fine-tune your regimen.
· 从专业人士那里获得指导，比如物理治疗师或培训师，来调整你的治疗方案。
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).
虽然在膝盖受伤或手术后建议进行一些初步的休息或固定关节(例如用支架)来修复膝盖，但一般来说，即使在这种情况下，也要把重点放在所谓的积极恢复上。这可能意味着要把关节上的重量减到最小——例如，做蹲举时不要有任何重量(超过你自己的体重)。
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.
制定一个计划来管理锻炼后的疼痛或不适。这包括在运动前和运动后做伸展运动——不要保持太稳定，以免引起关节僵硬。
