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跑步?堂:?于跑步膝的?防和恢复

?源: 南方日?网?版     ??: 2018年10月20日 01:15:54
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(原)(?)(?)(:跑)(步)(?)(堂)(:?)(于)(跑)(步)(膝)(的)(?)(防)(和)(恢)(复)(
受)(?)(原)(因)(:
跑)(步)(膝)(又)(?)(?)(股)(?)(?)(疼)(痛)(?)(合)(征)(,?)(种)(?)(害)(比)(?)(普)(遍)(,据)(?)(查)(?)(示)(,跑)(步)(者)(的)(膝)(?)(?)(?)(占)(所)(有)(跑)(步)(?)(?)(的)(40%。跑)(步)(膝)(?)(生)(在)(?)(骨)((膝)(?)(骨)()未)(能)(在)(股)(骨)(?)(下)(端)(的)(股)(骨)(槽)(中)(?)(利)(移)(?)(,?)(致)(在)(膝)(?)(下)(方)(的)(?)(骨)(?)(炎)(,?)(生)(?)(重)(的)(疼)(痛)(。
主)(要)(原)(因)(是)(?)(肌)(和)(臀)(部)(力)(量)(弱)(,太)(多)(的)(上)(坡)(跑)(,和)(不)(合)(理)(的)(跑)(步)(姿)(?)(。?)(?)(翻)(?)(度)(的)(跑)(者)(有)(更)(高)(的)(受)(?)(?)(?)(。
主)(要)(症)(?)(:
跑)(步)(膝)(通)(常)(是)(在)(跑)(步)(?)(程)(中)(或)(之)(后)(,膝)(?)(后)(面)(或)(是)(周)(?)(?)(烈)(的)(疼)(痛)(。?)(上)(下)(?)(梯)(,跑)(下)(坡)(,在)(?)(?)(?)(的)(坐)(?)(或)(在)(活)(?)(?)(程)(中)(需)(要)(?)(曲)(膝)(?)(?)(?)(?)(,疼)(痛)(?)(?)(得)(更)(?)(烈)(。
如)(何)(恢)(复)(:
?)(于)(初)(跑)(者)(?)(?)(,?)(停)(止)(跑)(步)(,并)(?)(少)(任)(何)(膝)(?)(?)(力)(?)(大)(的)(活)(?)(。你)(也)(可)(以)(?)(少)(你)(周)(跑)(量)(的)(一)(半)(,避)(免)(?)(?)(几)(天)(跑)(步)(,只)(要)(保)(?)(跑)(步)(?)(疼)(痛)(。在)(你)(?)(?)(?)(束)(跑)(步)(?)(得)(疼)(痛)(的)(?)(候)(,冰)(敷)(受)(?)(的)(膝)(?)(15至)(20分)(?)(,每)(天)(?)(到)(三)(次)(,可)(有)(效)(?)(解)(。
防)(治)(措)(施)(:
?)(了)(防)(止)(膝)(?)(?)(成)(跑)(步)(膝)(,需)(要)(加)(?)(你)(的)(下)(半)(身)(的)(肌)(肉)(力)(量)(,尤)(其)(是)(臀)(部)(、股)(四)(?)(肌)(和)(小)(腿)(。你)(可)(以)(在)(家)(舒)(适)(的)(通)(?)(?)(?)(式)(、?)(抬)(腿)(翻)(?)(、?)(步)(、深)(蹲)(和)(弓)(步)(等)(?)(?)(加)(?)(肌)(肉)(力)(量)(。另)(外)(,?)(?)(必)(拉)(伸)(你)(的)(臀)(部)(,并)(定)(期)(拉)(伸)(NF)(?)(肌)(。你)(可)(以)(?)(持)(在)(平)(坦)(,?)(?)(的)(路)(面)(上)(跑)(步)(。此)(外)(,保)(持)(适)(合)(的)(跑)(姿)(并)(穿)(舒)(适)(的)(?)(?)(跑)(鞋)(跑)(步)(。返)(回)(搜)(狐)(,查)(看)(更)(多)(?)(任)(?)(?)(:
?)(明)(:?)(文)(?)(?)(?)(代)(表)(作)(者)(本)(人)(,搜)(狐)(?)(系)(信)(息)(?)(布)(平)(台)(,搜)(狐)(?)(提)(供)(信)(息)(存)(?)(空)(?)(服)(?)(。
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