s*********r
发帖数: 729 | 1 最近几周每周跑30迈, 但是从上一周开始，如果连续两天每天跑超过7迈，右膝盖就会
有些隐隐作痛。虽然并不强烈，但还是有些担心。还有就是如果歇一天不跑就好了。
我Google发现有很多关于"Runner's knee"的资料。下面转载一篇：
How To Improve Conditon Of Runners Knee
By: maggie eliot
Break Studios Contributing Writer
If you suffer from runner's knee, learn about how to improve the condition
of runners knee. Runner's knee ( or Patellofemoral pain) is a common injury
in runners. Runner's knee is characterized by swelling and pain in the
cartilage surrounding the knee cap and the top of the femur. In runner's
knee, the cartilage in the knee deteriorates and the knee becomes aligned
incorrectly, which causes the pain and inflammation. Here are some ways to
improve the condition of runner's knee:
1.Proper training. Many beginning runners have trouble understanding that
just because you "can" run, doesn't always mean you should. Your training
and your mileage need to be build up slowly over time. You should not
increase your training more than 10 percent each week. Additionally, it is
important to realize that different workouts require different amounts of
recovery (e.g. don't do a speed workout the day after you run hills).
2.Proper shoes. The most important component of improving the condition of
runner's knee is to wear proper shoes. Most runners (especially new runners)
overpronate (i.e. turn their foot in too much) when they run. Runners who
overpronate need running shoes with medial arch support and the right amount
of cushioning. Make sure you are not running in old running shoes. Get a
new pair of running shoes every 300 to 400 miles.
3.Strengthen your quads. Your quadriceps help stabilize your knee cap. Many
people who suffer from runner's knee have weak quads. In order to strengthen
your quads and improve the condition of runner's knee, you will need to do
strength training two to three times per week. Start by doing twelve to
twenty lunges or leg lifts (unless these exercises exacerbate your runner's
knee).
4.Reduce inflammation. Runner's knee results in vast inflammation throughout
the knee. In order to improve the condition of runner's knee, it is
important to reduce the inflammation. Talk to your doctor about taking an
anti-inflammatory drug. Ice and elevate your knee after you run.
1，2，4都没什么好说的，关于第三点，youtube上有很多录像教你如何锻炼你的
quadriceps(股四头肌)，这里有一个：
希望大家有经验的多做补充，以帮助我们这些刚刚加入跑步队伍的新手们。 |
l**n
发帖数: 2405 | 2 OMG, I can hardly do the 3rd without holding on a chair or a table. |
l**n
发帖数: 2405 | 3 Both of my knees are in pain for many weeks after I increased 每周
mileage to 40-50 from almost zero running 4-month ago.
I also have uncomfortable/light pain shin, uncomfortable calf.
Ironically, I also developed right shoulder pain during training and first
HM race.
I plan to take a long recover rest after next weekend's debut marathon
at CIM.
【在 s*********r 的大作中提到】
: 最近几周每周跑30迈, 但是从上一周开始，如果连续两天每天跑超过7迈，右膝盖就会
: 有些隐隐作痛。虽然并不强烈，但还是有些担心。还有就是如果歇一天不跑就好了。
: 我Google发现有很多关于"Runner's knee"的资料。下面转载一篇：
: How To Improve Conditon Of Runners Knee
: By: maggie eliot
: Break Studios Contributing Writer
: If you suffer from runner's knee, learn about how to improve the condition
: of runners knee. Runner's knee ( or Patellofemoral pain) is a common injury
: in runners. Runner's knee is characterized by swelling and pain in the
: cartilage surrounding the knee cap and the top of the femur. In runner's
|
s*********r
发帖数: 729 | 4 Good luck for your debut marathon and your knees.
【在 l**n 的大作中提到】
: Both of my knees are in pain for many weeks after I increased 每周
: mileage to 40-50 from almost zero running 4-month ago.
: I also have uncomfortable/light pain shin, uncomfortable calf.
: Ironically, I also developed right shoulder pain during training and first
: HM race.
: I plan to take a long recover rest after next weekend's debut marathon
: at CIM.
|
s********r
发帖数: 2308 | 5 锻炼quad只做深蹲不够么？
injury
【在 s*********r 的大作中提到】
: 最近几周每周跑30迈, 但是从上一周开始，如果连续两天每天跑超过7迈，右膝盖就会
: 有些隐隐作痛。虽然并不强烈，但还是有些担心。还有就是如果歇一天不跑就好了。
: 我Google发现有很多关于"Runner's knee"的资料。下面转载一篇：
: How To Improve Conditon Of Runners Knee
: By: maggie eliot
: Break Studios Contributing Writer
: If you suffer from runner's knee, learn about how to improve the condition
: of runners knee. Runner's knee ( or Patellofemoral pain) is a common injury
: in runners. Runner's knee is characterized by swelling and pain in the
: cartilage surrounding the knee cap and the top of the femur. In runner's
|
l***o
发帖数: 81 | 6 深蹲好像对膝盖不好吧，我只做半蹲。
【在 s********r 的大作中提到】
: 锻炼quad只做深蹲不够么？
:
: injury
|
s*********r
发帖数: 729 | 7 深蹲很难直上直下吧？否则有可能会更伤膝盖。看录像上他说要像Elavator，膝盖不能
向前运动.
【在 s********r 的大作中提到】
: 锻炼quad只做深蹲不够么？
:
: injury
|
h***y
发帖数: 2194 | 8 促进膝盖的自愈功能最好的办法就是站马步
蹲到你觉得最疼的那个位置坚持住
练些日子膝关节的营养液分泌就会加强
【在 s*********r 的大作中提到】
: 深蹲很难直上直下吧？否则有可能会更伤膝盖。看录像上他说要像Elavator，膝盖不能
: 向前运动.
|
s*********r
发帖数: 729 | 9 真能这么干？
【在 h***y 的大作中提到】
: 促进膝盖的自愈功能最好的办法就是站马步
: 蹲到你觉得最疼的那个位置坚持住
: 练些日子膝关节的营养液分泌就会加强
|
z*****a
发帖数: 9790 | 10 sounds 民科
【在 s*********r 的大作中提到】
: 真能这么干？
|
h***y
发帖数: 2194 | 11 这是ccav一个节目里一个砖家的话，hoho
【在 z*****a 的大作中提到】
: sounds 民科
|
s********r
发帖数: 2308 | 12 我觉得恐怕是关节囊积水了
【在 h***y 的大作中提到】
: 这是ccav一个节目里一个砖家的话，hoho
|
s********r
发帖数: 2308 | 13 我也不太清楚……
大重量深蹲不小心肯定容易受伤，我已经亲身体验过了。
深蹲过低过快也是有问题的，就是蹲到底的时候那一下子用的是膝部韧带和关节的弹性
，会伤。
看过很多文章说半蹲也不好，练不到很多地方，而且因为比较容易做大重量而又锻炼不
全面，容易伤腰背。
youtube上某专家说是要蹲到屁股低于膝盖才好，如果仅仅是蹲平或者90度反而对膝盖
不好，我也不清楚原理。
不论该蹲多低，好像两个基本原则就是：1。膝盖不应该超出脚尖（太多）2。脚的方向
要和膝盖运动方向一致。
【在 l***o 的大作中提到】
: 深蹲好像对膝盖不好吧，我只做半蹲。
|
h***y
发帖数: 2194 | 14 那位专家说也会促进自我吸收 ...
我是软骨磨损，以前注射玻璃酸钠，改善了不少
前几年又有问题，吃osteo biflex吃了几个月就好了
【在 s********r 的大作中提到】
: 我觉得恐怕是关节囊积水了
|
