6个步行技巧可以帮助缓解膝盖疼痛

Whether it’s osteoarthritis or another knee condition, a dedicated步行方案可以缓解刚度,减少炎症,boost the health of your bones和我mprove circulation — all of which can help to decrease pain in your knees.

However, beginning anyexercise programwhen you have a knee injury can be a challenge. Use these tips to help tominimize painduring exercise and get on track toward improving overall health.

Agood warmupprepares your body for exercise by increasing blood circulation throughout the body. This primes your muscles to be stretched and helps your joints feel less stiff. While everyone should make a热身他们的锻炼前一部分，如果您患有膝盖状况，这可能是一个关键因素，可以帮助您在锻炼过程中最大程度地减少疼痛prevent future injuries.

这是您可以做的几件事，以使膝盖尽可能好：

• Try a cycling warmup:If you have an exercise bike or plan on working out at the gym on the treadmill, spinning at an easy pace on the bike for your warmup is an excellent option. Cycling is low-impact and requires a greater range of motion for the knee. You should feel loose and ready to workout after 10–15 minutes.
• 开始慢：Walking at a moderate pace for the first 10 minutes of your workout allows you to gradually get into a groove and prepares your body for what’s ahead. Once your knees are feeling good and your muscles are loose, you can increase the pace.

Dedicated walking shoes provide you with a good amount of cushion in the heel and are flexible in the forefoot. It’s also smart towear a pairthat doesn’t have a big difference in the height of the heel and toe. Old, worn out shoes or other athletic shoes that aren’t made specifically for walkers will be less flexible and place more stress on your knees.

Visiting a specialty walking or running store that can help you pick a shoe that fits you well is a good idea. They’ll take things like your individual arch height, toe box width, arch supports and any pronation/supination that may happen during your stride into account.

与较软的表面相比，沥青和混凝土（人行道，购物中心）等硬表面会减少膝盖的压力。虽然污垢和草可能是绝佳的选择，但请记住，这些表面的不平衡会迫使您更多地利用平衡，偶尔可能会在关节的一侧加重压力。如果这是一个问题，请考虑诸如室内轨道或treadmills, which offer a consistent footing and a flat, cushy surface.

Studiesshow步行at least 6,000 steps a day can decrease the pain associated with osteoarthritis. But depending on your current state of fitness, you’ll need to be aware that increasing your mileage orstep count太快会导致膝盖疼痛或其他受伤。

通常，将每周的总里程增加不超过10％。要耐心your mileage or step goalssafely.

Using a步行pole可以帮助您吸引您的核心并利用上身运动来燃烧更多的卡路里。对于任何膝盖不好的人来说，两极还可以帮助提供额外的稳定性，并以与拐杖相同的方式消除下半身的某些压力。选择步行杆时，您将有一些不同的选择可供选择，包括Nordic, Exerstriding and more traditional trekking poles. Do your research and see which option is best for you.

您的称重越多，膝盖上会承受的压力就越多。除了dedicated walking regimen, it’s also important to adhere to a均衡饮食和otherhealthy habitsto achieve your ideal weight. This not only benefits your knees, but it also improves your heart health and makes you less susceptible to other chronic conditions as you age. If you are unsure what your ideal weight should be, speak with your doctor.