不要忽视屈膝膝盖
![女士走路](https://images.ctfassets.net/yixw23k2v6vo/73RBKj4vvi20OmSqKMG2c4/f778311792a6a857b32f3161250757bf/ThinkstockPhotos-542693872-hero.jpg?fm=webp&fit=thumb&q=65&w=864&h=576)
去“弱者膝盖“ - 在你膝盖上放在它们上时,让你的膝盖 - 是膝盖不稳定的迹象。膝盖屈曲增加了你跌倒的风险,并且在患有关节炎或膝关节疼痛的人中特别常见。但是你不必有关节炎,让膝盖带来。
你可能有一次或另一个时间有膝盖扣。如果你很幸运,在你摔倒之前,你就可以恢复平衡并稳重。然而,根据一项新的研究,您可能在周围下次
直到最近,膝盖屈曲的后果在医学文献和科学研究中没有受到大量关注。但新的研究,在去年二月的关节炎护理和研究中,仔细看看膝关节不稳定及其在造成跌倒时的作用。作者得出结论,医生应该对膝关节弱点的患者抱怨更紧密。
害怕下降
膝盖屈曲可能是平衡困难和肌肉弱点的结果,特别是在Quadriceps中,沿着大腿正面和侧面撞击的肌肉组。有些研究估计,在减肥活动期间膝关节不稳定,例如上下楼梯或简单地走,最常发生在膝关节骨关节炎或膝关节疼痛的人们中。
To measure the little-studied consequences of knee buckling, researchers asked 1,842 people, ages 55 to 84, who either had, or were at high risk for, knee osteoarthritis if they recalled an episode of knee buckling any time within the past three months. Nearly 17 percent of the participants recalled their knees buckling, and 20 percent of those participants reported they fell as a result.
研究人员两年后与参与者回顾过,以确定他们是否经历过任何额外的膝盖屈曲剧集。他们发现那些报告在基线的膝盖扣的人是在上一年中至少一次掉一次的四倍半,两倍可能从秋季大大伤害的可能性较大,而且可能受伤的可能性是足够的三倍造成残疾。那些膝盖屈曲的事件但没有下降的人在两年内因膝盖而落下的可能性是两倍。
主要研究人员的担忧是全国矿工工会ber of people—69 percent—who told them that, after they fell, they lost confidence in their balance and gained a fear of falling—so much so that they compensated by limiting their daily activities. But curtailing activity to avoid falling isn’t a good solution: It will most certainly lead to a downward health spiral.
“避免身体活动可能导致肌肉力量和一般整体身体状况进一步下降,使您处于更大的堕落风险,”John A.Flynn,M.ed.,M.ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,M.Ed.,Spondylithitis Center的医学主任,在Johns Hopkins的医学主任巴尔的摩大学医学院。“这种层面最终将导致流动性和功能丧失,并且可能具有抑郁,焦虑,依赖和社会隔离形式的心理影响。”
在你跌倒之前发表说话
这些后果例如,研究人员可以预防屈膝膝盖是由肌肉弱点或差的平衡与包括Quadriceps-加强运动和平衡和敏捷培训的疾病引起的人。医生必须首先识别这些患者,患者如果他们的医生没有。
除非他们的医生促使,否则大多数患者没有提到他们的膝盖发短信。研究人员怀疑医生并不总是考虑膝盖屈曲及其在关节炎患者的后果,因为它们更专注于疼痛缓解和恢复功能。因此,研究人员鼓励医生经常询问患者是否经历过任何膝盖屈曲或不稳定。
“Don’t wait for your doctor to ask about these symptoms,” Flynn says. “Since pain is the most common knee-arthritis symptom, other symptoms like buckling can sometimes be overlooked. Ask your doctor about options that can help you stay active and reduce your fall risk. In addition to recommending exercise, he or she may suggest losing excess weight that could be putting strain on your knees; upgrading your footwear to shoes or slippers with low heels and thin, slip-resistant soles; and using a walking aid such as a cane.”
Exercise to get you steady on your feet
Ask your doctor to refer you to a physical therapist who can develop an exercise program for you. A typical exercise program should include:
•运动范围练习,如瑜伽或太极拳(涉及温和的运动
伸展运动),保持关节和肌肉灵活。
• Aerobic exercisethat’s easy on the joints, such as swimming, walking, and bicycling,
保持心脏和肺部健康并控制你的体重。
•加强运动,特别是瞄准你的Quadriceps的人。
• Balance and agility exercisesto reduce your risk of falling.
(Originally published Aug. 25, 2016; updated Feb. 24, 2017)