分享 行山膝蓋痛經驗

Hong Kong Hiking Web: 相關興趣 Related Interest: 感覺 Feelings: 分享 行山膝蓋痛經驗
   By George on Monday, June 11, 2007 - 4:54 pm:  Edit

在下可以同大家分享下經驗、我膝關節痛了超過十年、起初一邊腳每當上樓梯、膝關節到了一定角度就覺得痛。睇過專科、照過X光都找不到問題所在。醫生建議:1.如果那個動作今我覺得痛就避免做那動作;2.如無法避免就吃止痛藥;3.做物理治療。後來更發展到兩隻腳都痛、有時甚至落樓梯都痛。
後來有朋友介紹食葡桃糖胺(Glucosmine)和深海魚油;過了兩三星期、覺得有些效。現在吃了大半年;基本上好了8成。上個月還能完成日本的Trial Walker.雖然這些保健食品未必對每個人都有效、不過不防一試。

   By littleleaf on Monday, May 28, 2007 - 1:02 pm:  Edit

做點運動強化波羅篕後面肌肉.........站立 and then 用腳尖做支點 gut 高 and then 下降

呢個運動好有幫助,因為我膝蓋後面小腿肌肉落石級時候,
好鬼痛.健身老師話要強化返肌肉耐力,因此我不
敢怠慢,我做左有幫助及改善,大家不妨試一下,
不過要日日做.另一方面, 強化大腿前面肌肉,應該
都可以減輕返負重力量.

   By Nite hiker on Sunday, May 20, 2007 - 10:57 pm:  Edit

The following books might be helpful:

1. Sport & remedial massage therapy

2. Corrective exercise

   By 五叔 on Tuesday, May 08, 2007 - 9:21 pm:  Edit

bbct,
未成年人有二百一十幾塊骨頭,點只十隻手指和腳指咁簡單!有排你玩瑜珈和氣功呀!

   By 五叔 on Tuesday, May 08, 2007 - 9:17 pm:  Edit

bbct,
未成年人有二百一十幾塊骨頭,點只十隻手指和腳指咁簡單!有排你玩瑜珈和氣功呀!

   By 推介 on Tuesday, May 08, 2007 - 8:42 pm:  Edit

請看今天蘋果日報A14版逢週二刊登,由骨科專科醫生林國基撰文的有關膝蓋骨關節的問題

   By oldkong on Wednesday, April 25, 2007 - 7:45 am:  Edit

本人已行山六年,每星期六或日有空都跟隊行山,我係大半年前(踩單車後)整親右腳膝頭下內側痛,還是有時痛有時又唔痛.前假期天,再行山,行山時都無痛,但食飯後起身果陣右腳膝頭又痛(內)側面,行路都痛,到現時還有小小痛,不知幾時再可行山?請問各位行山前輩,有沒有膝蓋關節附近痛經驗,想請問有甚麼方法可以令隻腳快D好返!!
希望各位給我意見! 謝謝!

   By saikunger on Wednesday, April 25, 2007 - 9:21 am:  Edit

去買個護膝長時間帶住, 盡量避免落樓梯

做點運動強化波羅篕後面肌肉.........站立 and then 用腳尖做支點 gut 高 and then 下降

暫時唔去上山 ... 以後上山最好用杖 ... 落山時靠杖借力減少對膝頭的撞擊

go visit go2nature.net and search "膝痛", 那邊有好長的篇幅說這事

   By 過路人 on Wednesday, April 25, 2007 - 10:49 am:  Edit

我行了山幾年,一直都有膝痛,最近更延至腰部,我看了政府的門診,醫生說 :"是筋肌勞損,無得醫" . 叫我去游水".

我很失望!

   By 五叔 on Wednesday, April 25, 2007 - 4:09 pm:  Edit

oldkong和過路人,
如果你們是年近五十,可考慮膝痛是正常老化,醫生真係幫不到你們,如不想病情惡化,就要自助,由抗衰老做起,方法和原則是做多種運動,少食肉和高尿酸食物,多食素和鹼性食物,要補腎,又要清心寡慾,戒菸、酒、cofee等,一個月內見效,其實邊度有咁多筋肌勞損,你又不是做苦力,若然心、肺、腎正常,多勞動只令你更強壯和延緩衰老!

   By saikunger on Wednesday, April 25, 2007 - 4:43 pm:  Edit

方法和原則是做多種運動 ....... 如運動是對膝蓋 high impact (如排球) 就唔做好過做

游泳其實是對腰和膝蓋的痛症是非常好的治療方法 cos 腰和膝在運動時都被well supported and at ease

膝痛要練膝蓋後的肌肉reason是嘗試將部份loading 分散到後面讓膝蓋減輕負擔

   By Suck Thinking on Wednesday, April 25, 2007 - 7:08 pm:  Edit

Suck

   By Grow up on Wednesday, April 25, 2007 - 10:27 pm:  Edit

Mental age - still 0. Ha Ha!

   By littleleaf on Thursday, April 26, 2007 - 12:52 pm:  Edit

For all your reference:-

Try exercise for that weak-kneed feeling

Strengthening the front thigh muscles might help slow the rate of cartilage loss.
By Jeannine Stein, Times Staff Writer
November 27, 2006

Strong quadriceps muscles — those at the front of the thigh — are a must for anyone who wants to fly downhill on skis, attempt a double axel on skates or scale a mountain by foot or by bike. These muscles do more than help you straighten your legs and stand; they're integral in everything from walking to high jumping.

But they may have special importance for people with knee osteoarthritis.

A recent study of people with the condition found that those who had stronger quadriceps had less cartilage loss behind the kneecap. Less cartilage loss can mean better range of motion and less discomfort.

"Although this was not an exercise study, our results suggest that [exercise] is beneficial for the knees, especially the knee joints," says Dr. Shreyasee Amin, assistant professor of medicine at the Mayo Clinic in Minnesota and lead author of the study. "Other studies have shown that it can help with decreasing pain and improving function."

Most experts agree that excess weight, injury and a genetic predisposition contribute to knee osteoarthritis, but they're less sure about the effect of various types of exercise. They point out, however, that strengthening the quadriceps could prevent further damage.

"It helps stabilize the patella [a flat, triangular bone covering the surface of the knee joint] and prevents it from moving laterally and tracking abnormally in the knee," Amin says. "When it's not aligned in the knee groove properly, you can have more cartilage loss from the friction."

Osteoarthritis in general, in which the cartilage between bone joints is worn away over time, is primarily associated with aging and affects some 21 million Americans, according to the Arthritis Foundation. Knee osteoarthritis accounts for many of the almost half-million knee replacement surgeries each year.

The study, presented this month at the annual meeting of the American College of Rheumatology, was done in conjunction with researchers from Boston University and UC San Francisco. It included knee-joint MRIs of 265 men and women with the pre-existing condition who were tested again at 15 months and 30 months to see how much cartilage had been lost over time. Participants' quadriceps strength was also measured during knee extensions, a seated exercise in which the legs are lifted in front of the body.

Those who had the strongest quadriceps had the least cartilage loss at the patellofemoral joint behind the kneecap, Amin says. Those with the weakest quadriceps had about 20% cartilage loss over time, whereas those with a medium amount of quadriceps strength had just slightly more. The strongest group had about 60% less deterioration than the weakest group.

Although most health experts recommend building up the quadriceps to prevent further osteoarthritis damage, previous studies have shown conflicting relationships between quadriceps strength and osteoarthritis progression. In some, stronger quadriceps had either no effect on progression — or, for some, a harmful effect. One, published in the Annals of Internal Medicine in 2003, studied people with knee osteoarthritis who had malaligned knees (such as knock knees) or lax knees (excess motion in the knees). Among 237 people, more quadriceps strength resulted in a greater chance of osteoarthritis progression in the tibiofemoral joint, the main knee joint.

"There are a few studies that conflict," says Lynn Millar, professor of physical therapy at Andrews University in Michigan and fellow of the American College of Sports Medicine, "but if you look at the majority of studies, weaker quadriceps are related to increased problems with osteoarthritis. You can look at it two ways — some suggest weakness precedes the osteoarthritis, others show that it occurs concurrent with it. But there are numerous studies that show that strengthening the quadriceps decreases pain and improves function and range of motion and doesn't progress the arthritis any faster."

Amin believes that maintaining quadriceps strength is good for the knees, especially for the knee joints. "It's not always clear what causes osteoarthritis — certainly genetics, being overweight and injury contribute — but exercise per se is not bad," Amin said, recommending continued exercise even for those who have the painful condition.

That can seem like a tall order — some sufferers fear that exercise will cause more pain. "At first [exercise] may not be comfortable," Millar acknowledges, "but if you do a proper strengthening program, it will decrease the pain over time."

Arthritis can be a vicious circle, she says. "If it's hurting, you think you need to rest it. But the more immobile the joint is, the less nutrition gets to it."

The fluid the joints need to move is delivered through compression and relaxation of the joint — "which is basically movement," Millar says. "If you don't move the joint, you'll start to deteriorate the joint surfaces."

Of course, exercise may have to be modified to prevent further damage of the joint. Runners, for example, may have to switch to walking, or water-based workouts. "It depends on the type of problem," Amin says, "but you want to try to avoid high-impact activities such as jogging, or high weight-bearing activities."

Workout ideas

Experts recommend these exercises to strengthen the quadriceps.

• For those who haven't exercised in a while or have never exercised, begin by rolling a towel up tightly. Sit on the floor or a bed, legs extended in front, and place the rolled towel under one knee. Contract the thigh muscle and push the back of the knee into the towel, straightening the leg. Hold for about six seconds, eventually working up to 10 repetitions, then more as the muscle becomes stronger.

"This is a really easy exercise — we do these for people who have a lot of pain or swelling," says Jennifer Hootman, an epidemiologist with the Centers for Disease Control and Prevention in Atlanta and a certified athletic trainer.

• For those in better shape, sit in a chair and strap light ankle weights around the ankles. Straighten one knee, starting with two to three sets of six repetitions, eventually working up to two to three sets of 12 repetitions. Repeat with the other leg.

This exercise can also be performed by wrapping the end of an elastic band or tube around one ankle and tying the other end to a leg of the chair, Hootman says.

• Those who are used to exercising can also try a wall sit. Stand with your back against the wall, take about two to three steps away and slide your back down the wall to a 90-degree sitting position. (The out-ofshape should stop halfway between standing and 90 degrees.) Hold this position for about five seconds, working up to 30 seconds or longer, and toward that 90-degree angle, as the muscles get stronger.

These exercises, suggested by Lynn Millar, professor of physical therapy at Andrews University in Michigan, are an easy way to strengthen the quads without using equipment.

• For the gym rat, Millar suggests squats on a Smith machine, a barbell-weight machine with an attached, sliding bar that allows less pressure to fall on the knees than a free-weight barbell. Begin with low weight and repetitions and increase both as you progress.

People with existing knee pain or knee osteoarthritis should check with a physician before beginning any exercise program.

— Jeannine Stein

   By PoP on Thursday, April 26, 2007 - 4:38 pm:  Edit

膝\未痛的,請注意起步前熱身的重要性!

引起膝\痛的原]之一,是行走姿勢不正確。
如果能夠充份利用腿部肌肉吸收行走時的震動,可減低膝關節軟組織受傷的機|。

FYI:

來源:http://hk.news.yahoo.com/060214/12/1l875.html(link no longer exist)

【明報專訊】相信很多人都認為氣墊鞋可提升運動表現,但根據一些研究結果顯示,氣墊鞋可能|增[受傷機|,更有可能導致兒童腳部發|不良。

在廣告宣傳影響下,人們普遍認為氣墊鞋有助提升彈跳力,亦能減少腳部受傷機|。這全]他們覺得氣墊鞋有較強反彈力,鞋底氣墊]能卸掉大部分着地時造成的衝擊力,從而減低受傷機|。

不過據澳洲一項調查顯示,穿著氣墊鞋並不安全。原來運動時穿氣墊鞋的人,腳踝扭傷的機|竟比穿普通運動鞋的人高出4.3倍。最近北京一名對「鞋與健康」研究達10年的研究員,亦對氣墊鞋能否為運動員提升運動表現,以及為腳部肌肉、骨骼與關節給予足夠保護深表質疑。

至於本港一些研究報告亦指出,穿氣墊鞋可能|影響兒童足部發|,]為正處於發|期的學生若穿平底的「白飯魚」運動,他們的腳掌能充分接觸地面,腳部肌肉及足弓|比穿氣墊鞋的學童發|得更強壯。該項研究除指出8至15歲的學童]腳部發|完成前)不適宜經常穿氣墊鞋外,更建議氣墊鞋底厚度最好不要超過1 厘米,]為過高的氣墊鞋底|誘發扁平足與頸椎病等病症。

   By Lo on Thursday, April 26, 2007 - 6:50 pm:  Edit

點解無人提過去睇物理治療??但經驗話,由不同人檢驗,有時有不同解話呢。
我先幾個月就係由膝痛開始,結果發現原來背後還有個原],就係一邊腳有扁平足,側埋一邊行,那邊膝就痛埋一份。當然還有其他喪玩的原]啦,嘻嘻。

   By 五叔 on Thursday, April 26, 2007 - 7:18 pm:  Edit

氣墊鞋乃running時穿的,不宜日常生活和步行穿的,此乃普通常識。三十多年前我閱讀nike鞋的說明書,有註明只適合running用,美國友亦表示,不明港人穿氣墊鞋行街的風氣,直指對腳有傷害啊!

   By 同病相憐 on Friday, April 27, 2007 - 12:00 pm:  Edit

一如眾網友所說的: 膝痛的原]很多,而且互相關連,所以治療方法]應該是綜合性的,分階段的.不幸的是:膝痛一旦開始,就祇能減輕病情,延緩惡化,還沒聽說過能永[根治的.
建議先去找骨科醫生,找出主要根源所在(是半月板,韌帶,骨膜還是那堛漱繶f?),再採取針對性的療法.需要注意的是:膝痛出現以後,由於身體|不自覺地作出修正,通常很快就|引發其它部位勞損或痛楚,有膝痛的朋友還是盡快去就醫吧!

   By 過路人 on Friday, April 27, 2007 - 12:36 pm:  Edit

發生在我膝蓋,盤骨及腰肢的痛,不是刺骨的痛,而是受壓的痛,像很重的力量壓得耐,壓得重而令活動力失去。例如企立10分鐘已覺不適,或遵下起身十分吃力。
不知這種毛病,骨科或x光能否探知是何出處及怎樣醫治呢? 本人曾去過政府的門診,那個醫生似乎很兒戲,說我的只是筋肌勞損,無得醫,給我一支只值$10冬青羔就叫我走(門診費則是$37)。

   By 同病相憐 on Friday, April 27, 2007 - 3:26 pm:  Edit

<<記住,這裡的討論非專業的-----十分同意.祇是想與"病友"分享體|,訴訴苦水而已.

籠統地說:人體是一個非常複雜但又很巧妙的機器,經過長期使用(尤其是年齡漸長,自我修復的機能衰退後),它原來的平衡漸漸被打破,甚麼意思o尼?人體的活動,都是骨骼,筋,韌帶在神經系統的支配下,在某部份的肌肉收縮及另外一部份的放鬆來完成的,

不要忘記:人生存在地球上,無時無刻承受著9.8米/每秒的地心吸力牽引著,都要將人體往地(心)拉.我們能]能站能坐能臥,實際上都是要對抗地心吸力, 人出生以後,慢慢學|了走,],跳,達到微妙的平衡, 漸漸適應,甚至有時不覺得萬有引力的存在.膝關節經常要承受住人大部份的體重, 往往首當其衝.

當前述的收縮與放鬆有不協調, 原]有可能是某些組織的狀況發生了變動引起的,例如筋,韌帶, 肌肉,神經線受了外來壓力引起創傷,骨質流失,肌肉退化委縮,脂肪組織的積聚引起人體重心的改變,組織之間的牽扯,擠壓....有時甚至發生炎症, 地心吸力"又出現"了,就|有活動障礙甚至疼痛的毛病出現,腰酸背痛的原]真的很多,而且互相關連,"不能一概而論".

接著說說我個人的情況:

我是需要伏案工作的人.但]經常背著沉重的notebook及大堆文件出街/出差,身體姿勢變得很不合理,右背開始隱隱作痛,直到有天彎身低頭落"的士"時,突然變得痛不可耐.....去看跌打及偶然去找找按摩,]祇能稍微減輕痛楚,無法斷尾. (我是盡量不吃止痛藥那類人).

後來有次在上海遇到一個著名的按摩師,請她幫我診斷一下,她把把捏捏我的身體一|兒,就說我的筋骨比實際年齡衰老得多(我暗地堿O同意的),她花了不少時間拉伸我的手和腿,最後才處理我的背和脊柱,完事後我如釋重負,]為實在痛得要命!第二天起床,背痛"奇蹟"地消失了!她有跟我說過前面一套"平衡論",說我身體退化得相當利害,不平衡還是|出現的,免不了......之後我就改用背囊式的notebook袋,背痛暫不成一個問題.

我學生時代是一個有大量運動的人,但工作後就沒法再經常進行體|鍛鍊.前年在外地由於工作需要,有幾個月的時間每天要站立七八個小時.我知道站立實際上是很累人的姿勢,所以每天我都堅持走路上下班,晚上]做一些seat up, push up,努力維持一定的運動量.

站立工作告一段落後,我發現膝關節在彎曲時|支支發響,後來在一次運動後,膝關節內側出現腫痛,於是朋友介紹的各種藥油和補充劑就來了.....情況一直反反覆覆,時好時壞.

家住山上,每天都要上落七十米的高程, 有段時間,我出入都帶上一根手杖,對減輕膝蓋的負擔很有幫助(當不用時就可以馬上比較出來!).之後偶然都有去行山,外表上是與常人無異.

後來貪便宜買了幾雙一百元級的行山鞋,平時及行山都輪流穿,拿手杖畢竟|有點"異相",有好幾個月不用了.此外,在行山及回家上坡時,嘗試學習"walk on the bone"的方法,確是有效----上山的速度既快又省力! 最近更重新玩起羽毛球來.....不幸,後遺症來了-----膝痛突然大大惡化了! 這一次是集中在骨頭的邊緣位置. 於是祇好用回手杖,捨棄那些鞋底承托力不夠的便宜行山鞋,走路改回walk by muscle(用肌肉來行)的用力方式.

由於膝痛,日常的活動量大減.手摸就知道:|頭肌好像消失了一樣,退化得很嚴重!

復活節假最後一天,行了麥||至五段,天氣熱,有點吃力,但膝痛不是很大的困擾(上多落少).回到家中,卻痛得站不起來-----這次不是膝,而是腳面的某個位置!]為要減輕膝蓋的受力,不知不覺間把負過份集中在腳板的關節去了....

話太長了,滿身還有很多的傷患就不提了.正如五叔話齋,要減輕這些筋骨之苦,是要從改變整個生活方式和態度開始的!

   By 五叔 on Friday, April 27, 2007 - 6:52 pm:  Edit

網上文章宜長話短說,我講的都是數十年經驗之談,絕非專業,但更勝專業﹙專業話無得醫),且分文不收!依我看幾位都未到膝關節壞哂地步﹙人體構造精巧,小小問題已覺痛,真正大毛病,根本隻腳郁唔到),重可按余上文令衰老減慢,則病痛可得到舒緩,記住適當運動、飲食和養生,年逾五十就要周圍找料和研究切合自己新陳代謝的保養方法。醫生不是你的孝順仔,俾37元想醫好幾十年積落的毛病,靠自己才是正路!若不識又不學和研究,唯有等運到!話講住咁多先,唔好俾人話我放屁!


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