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行樓梯引發關節痛?學習保護關節小貼士
本文內容:
March 5, 2024
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*本文章內容純屬專家個人意見,詳情請諮詢專業人士意見。
行樓梯也可引發關節痛?
很多人也低估關節痛對生活的影響,認為只是老人才會存在的問題 。但其實現在很多中年人和年輕人也有此煩惱。除了常見的髖關節、膝蓋和手指關節痛外,每天的行走也有可能引致腳踝、腳背或腳底痛。例如上落樓梯時,腳踝承受較大壓力而導致痛楚;長時間穿高跟鞋,不適當的鞋履或走路過多,也會對腳背和腳底產生壓力,引發腳背和腳底痛。
保護關節小貼士
一旦出現關節痛問題,便會嚴重影響到患者的生活質素。因此,我們應該要學習保護關節。
1. 上落樓梯時,我們應該要腳掌完全著地,才踏出下一步,這樣可減少腳踝的壓力。
2. 下樓梯時要把腳跟放平,再踏下去。亦可嘗試使用工具如扶手、手杖或拐杖,以減輕腳踝壓力。
3. 要穿合適的鞋履,可減少腳背和腳底壓力 ,應避免穿過於寬鬆、緊身或高跟的鞋子。
運動助預防關節痛
保持適當的體重,避免過度肥胖,可減輕關節壓力,有助減少關節損耗,延緩關節痛出現。另外,適當的運動也可增強關節和肌肉的柔軟度和力量,有助緩解關節痛。游泳、騎單車和瑜伽等運動,可增強肌肉和提升關節活動能力,同時減少關節壓力。不過,如果有嚴重的關節痛問題,應該先諮詢醫生的建議,來選擇合適的運動,才不會適得其反。
飲食多攝取關節保健營養素
飲食也可影響關節健康。攝取足夠的營養素,如非變性二型膠原蛋白、葡萄糖胺、硫胺軟骨素和Omega-3脂肪酸等,或有助維持關節健康。因此,要多吃蔬果、全穀類、健康的蛋白質和脂肪酸,少吃加工食品和高糖食物。