jhngg: 下樓梯,比上樓梯更傷膝蓋嗎?

下樓梯,比上樓梯更傷膝蓋嗎?


29 Jan 2023 at 10:16pm
柯大夫,你好!我跟朋友平時都喜歡去爬樓梯或爬山鍛煉身體,但聽說爬樓梯很傷膝蓋,這是真的嗎?上樓梯跟下樓梯,到底哪個更傷膝蓋?















家醫柯大夫



爬樓梯雖然能增強心肺功能、消耗能量,但它的缺點也很明顯。

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不管是爬樓梯還是爬山,它都屬於負重運動,膝關節受力最大,也最易受損。



上樓梯時,膝蓋承受的壓力可以達到身體重量的4倍,下樓梯時,負重會更大。 而且,對於很多急性子而言,爬樓梯速度越快,膝關節承受的壓力就越大。







至於上樓梯跟下樓梯,哪個更傷膝蓋?



俗話說得好,上山容易下山難。 下山或下樓梯對膝關節的負擔,自然是更大的。

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因此,不建議大家把爬樓梯或爬山當做日常鍛煉方式,尤其是孕婦和超重的人、有退行性關節炎者、髕骨外翻者、O形腿者、心血管疾病患者等。



40歲以上的人,因身體機能逐漸變弱,也最好少爬樓梯。



如果日常爬樓梯不可避免,大家可嘗試以下方法,減少對膝關節的傷害:





  • 盡量不要提重物上下樓梯,如果非提不可,最好分開幾次拿,如每次拿5千克;







  • 平时最好戴着护膝,可以提高膝关节的支撑力量;







  • 如果一边膝盖出现问题,上楼梯时健康的那侧腿先上,下楼梯时则有疼痛感的那侧腿先下。这样,用健康的那侧腿支撑身体,能减轻对患侧膝关节的磨损。





本文配图均来源于壹图网。

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