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每日紮馬10分鐘 護膝兼防痛
 

每日紮馬10分鐘 護膝兼防痛

膝痛困擾容易見於女性,原因不論是扁平足、跑步勞損,抑或退化性關節炎,都多少跟下肢肌力偏弱,未能保護膝關節減輕受壓有關。想及早護膝,當然要做運動,有脊醫就推介每日紮馬10分鐘,究竟紮馬點解可以令膝關節「更襟用」?

生理因素女性易膝痛

註冊脊醫朱銘謙表示,膝痛問題常見於女性,跟生理結構上女性髖關節較闊,所以下肢斜入角度會較大,基本已存在膝關節內旋傾向有關。

紮馬練習只要微曲膝約30度進行便可,朱銘謙表示這動作主要鍛練的是四頭肌。研究證明,大腿四頭肌可對膝關節提供保護作用,因為只要四頭肌夠力,活動時肌肉收縮時便可『吸收』部分膝關節所要承受的負重壓力,亦即日常步行造成的震盪壓力未去到膝關節,已可藉由四頭肌卸力。

一般每日進行紮馬練習,維持正確姿勢1分鐘後,稍休,重複10次做夠10分鐘,他指約3至4周後,練習者會感覺步行起來腳步更輕鬆有力。「而膝痛問題亦會因為四頭肌夠力可幫輕膝關節受壓,痛症困擾亦會有所改善。」

至於另一問題源頭臀部肌肉弱化,他建議女士們亦可針對性鍛練股外旋肌,事關只要此肌肉夠力,便可有助慣性內旋的膝關節「拉返向外」,減少關節磨擦勞損的可能。

 

朱銘謙脊醫 DR. CHU MING HIM, EDMOND

資料來源:TOPick 25-10-2016

選文來自:香港E大夫/醫大夫

 

 

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