Feeling weak in the knees is only a good thing when it’s over your latest Tinder date. Experiencing joint pain is an entirely different sensation—and one that’s not quite so magical.
Joint pain affects五分之一的美国人膝盖疼痛是美国腿部，颈部和背部疼痛的主要原因之一，膝盖疼痛是问题区域的名单。James Rippe, M.D., a cardiologist and joint pain specialist. And we’re not getting better: A 2013 study reported a 162 percent increase in knee replacements over the last 20 years in people 65 and older.
那么，您怎么知道您是否处于危险之中？诸如无活动，承担过多体重，差的因素postureRippe说，治疗不当的伤害和营养不足都会导致膝盖疼痛。幸运的是，从一生开始，从三十多岁开始就可以更好地照顾自己的膝盖，您可以增强关节并有可能从多年的日常疼痛和不适中挽救自己。
What You Can Do Now
您可以为膝盖健康做的最好的事情之一就是保持积极的生活方式。“您的关节在运动上蓬勃发展，” Rippe说。“始终尝试记住某些活动总比没有活动要好。”Rippe建议进行低影响的活动，例如游泳，步行或骑自行车，并考虑服用提供葡萄糖胺和软骨素的保健补充剂，以增强和润滑膝盖。
另一方面，关节的移动太多可能很难。因此，如果您是那些不能退出自己的人之一HIIT habit或长途运行，可以尝试一些简单的动作和伸展运动，这将有助于减轻疼痛。
Since multiple muscles overlap the knee joint—including your calf, thigh, hamstrings, quadriceps, gastrocnemius, and soleus—and work together to flex, extend, and stabilize the knee, the exact source of pain isn’t always obvious. “This means you want to think about stretching all the tissues around the knees,” says Lauren Williams, a certified personal trainer and head coach at New York City’s athletic-based training studio音调屋.
在这里，威廉姆斯（Williams）分享了针对所有这些肌肉群的六个最佳（也是最简单）的动作。每次锻炼后尝试进行这些伸展运动，以使您的膝盖现在和将来保持健康。
1.壁犊牛拉伸
在我们的伸展运动中，小腿肌肉常常被忽略。但是，威廉姆斯说，对于那些跑步，进行高影响力或在脚上花费大量时间的人来说，小腿伸展非常必要。犊牛可能会因撞击而变得极为紧张，需要拉伸以减轻任何可能向上膝盖传播的疼痛。
Find a wall you can lean against. Facing the wall, flex your right foot and position your heel right where the floor meets the vertical surface. Your toes should be elevated, while your heel remains on the floor. Keeping your heel on the ground and your leg as straight as possible, lean toward your front leg, holding the stretch at its deepest point. Lean in for five seconds at a time before releasing, working to deepen the stretch. Repeat the same stretch with your left leg. Aim for 10 to 15 reps on each leg—or more, if you’re still experiencing tightness.
2.小腿用曲棍球球砸碎
威廉姆斯说，此举使您可以在小腿和腿筋中锻炼紧张局势。
坐在地面上，将右脚拉近屁股，使膝盖弯曲。在右膝盖下方楔入曲棍球球（或瑜伽/按摩球），将其夹在小腿和腿筋之间。通过将胫骨拉向您，然后在交替的圆形运动中旋转脚来创建“压缩力”，以帮助在膝关节中创建空间。继续直到您在这些区域感到紧张，然后切换腿。
3. Half-Kneel Hip and Quad Stretch
威廉姆斯解释说，这种伸展不仅令人惊叹，而且还可以为您的臀部和四肌肌肉造成双重工作。
Kneel on one knee (feel free to put down a towel or mat) with your other foot planted flat on the ground in front of you. Make close to a 90-degree angle with both of your legs. Lean forward toward your front leg, stretching the front of your hip downward. Next, grab the ankle of your leg planted on the ground, and pull it toward your rear for a deep hamstring and hip stretch down the front leg, all the way to your knee. Move in and out of this stretch for 10 to 15 reps or more, depending on your level of tightness.
4. Quad Foam Roller Stretch
伸展四边形是至关重要的，因为它们比我们大多数人每天都在自适应地缩短，而且通常会持续张力。威廉姆斯建议将这个大肌肉群回到最佳功能上，使用泡沫辊。
朝右腿下方的泡沫辊躺着，就在您的右腿下方。将您的大部分体重放在腿上，然后慢慢滚动。与其简单地向下滚动，不如将腿从一侧到另一侧滚动，将压力集中在肌肉的紧密斑点上。切换腿。继续滚动，直到这种感觉不再痛苦。如果这是不可能的（可能是某些跑步者！），请至少五分钟。
5. Wall Hamstring Stretch
Our hamstring muscles affect the knee more than we think and can be the source of discomfort or pain.
Lie faceup with your left leg flat on the ground, foot flexed. Take your right leg and prop it up on a wall or table, or use a resistance band. This stretch should radiate down the back of your leg, beginning in your knee. Once you find the deepest point of the stretch, alternate in five-second sequences between contracting and relaxing the foot of your right leg. If you have greater flexibility, hold the ankle of your right leg and pull it toward you. Aim for 10 to 15 rounds of five-second holds, and continue if you still feel tight. Repeat with your left leg.
6.直腿升高
易于加强锻炼，例如腿部抬高，膝盖几乎没有压力，但也可以激活和增强股四头肌。
Lie faceup with one knee bent and the other leg the ground in front of you. Lift your straight leg up approximately one foot, rotating your leg outward (the entire leg rotates outward, so toes point on a diagonal instead of straight up to the ceiling). Do 3 sets of 10 to 15 reps, alternating legs. As you get stronger, add ankle weights up to 10 pounds.
