The knee joint is generally stable, but feeling pain in that area can be frustrating and scary. However, you don’t always need to run to a doctor when your knee bothers you. Sometimes, you can work around the pain and continue getting stronger and fitter.
什么时候看医生（或不看医生）
Dr. James Gladstone, chief of sports medicine at Mount Sinai Hospital in New York, says you should see a doctor if you feel a “pop” or tear in your knee. Another scenario that should send you to the doctor is if you bang your knee or experience a traumatic event, such as a skiing or biking accident. These traumatic injuries will likely cause swelling in the knee, accompanied by pain and heat in the area.
There’s another classification of injuries, however, called overuse injuries. Overuse injuries, such as patellar tendinitis, develop over time, according to Dr. Gladstone. However, you don’t need to see a doc right away if the pain is bearable. He recommends rest, ice, stretching and ibuprofen for 7–10 days. If your pain doesn’t subside by then, contact a doctor.
痛苦
You should take your knee pain seriously and consider changing your workouts. Dr. Gladstone recommends avoiding anything that causes pain, but he also says that it’s important to keep moving. If running hurts your knees, replace it with swimming. If tennis is the source of your pain, try cycling.
为了进行体重训练，Gladstone博士建议避免膝盖前部疼痛（前膝盖疼痛），请避免下蹲和弓步。这是因为这些运动在膝关节的前部施加压力，并在四肌群上工作，而四肌群是大腿前部延伸的大肌肉。
拉伸和滚动
拉伸是恢复过程的重要组成部分。格拉德斯通博士解释说tight hamstrings(the muscles that run down the back of your thigh), pull on the knee joint. If they’re too tight you can get pes tendonitis (tendonitis of the hamstring tendons) or pain in the front of your knee. A hamstring stretch, such as a standing or seated toe stretch, should be part of your routine. You can do it either before you exercise or after your workout.
Dr. James Robinson, primary sports medicine physician at the特殊外科医院，看着整个身体，而不是一部分。他不仅要看膝盖发生的事情，还评估了臀部和膝盖等其他关节。
If your hips are tight, it could be causing your knee pain, and you should focus on stretching your hips. If your lower back or ankles are tight, you should stretch those. A physical therapist can help you figure out what stretches are appropriate.
交叉训练
Pay attention to when your knee hurts. Any activity that makes the pain worse should be avoided until your injury is under control. If running hurts, switch to a different activity. If your weight training routine is painful, try something else.
High-impact exercises like running and jumping may exacerbate knee pain. Try to eliminate these exercises first and switch to low-impact exercises, according to an article from宾夕法尼亚医学。然后，您可以开始专注于锻炼，从而增强膝盖周围的肌肉。肌肉群，例如股四头肌，腿筋，臀肌和臀部肌肉。
游泳and骑自行车are two of the best low-impact exercises, according to Dr. Robinson. Cycling can be done either on a stationary bike or out on the road if you want some fresh air. It’s a particularly useful activity for knee rehab because it’s not weight bearing but you still work the leg muscles.
虽然游泳并不是重量轴承，但在腿部肌肉上并不像骑自行车那样坚硬，这意味着您不会使腿更强壮。如果您决定开始骑自行车，请确保在开始之前正确调整座椅。踏板时，膝盖不应靠近胸部。如果他们这样做，那么您的膝盖疼痛可能会更糟。
举重训练
如上所述，据罗宾逊博士说，如果您的膝盖前部疼痛，最好避免下蹲和弓步。您也可以将运动缩短。而不是一路走一半，看看它是否仍然困扰着您的膝盖。
您在下蹲，弓步和大多数较低身体运动中的技术可能会导致或加剧膝盖疼痛。减轻痛苦的一个简单技巧是，像进行低身锻炼一样，将体重从脚趾转移到脚跟上。
2018年10月的一项研究发表在生物力学杂志发现当重量向前移向脚趾时，它会增加膝盖的压力。当您的体重在脚后跟时，它会降低压力，并可以防止膝盖进一步损害。
蹲下，硬拉甚至弓步可以用高跟鞋的体重进行。对于蹲下和硬拉，在下坡时稍微从地面上抬起脚趾，站起来就按下脚跟。对于弓步，前腿的所有重量都应在前脚的脚后跟，而不是脚趾的脚后跟。
如果您的膝盖后部有疼痛，请避免进行腿筋锻炼，例如硬拉和单腿硬拉。这些可以在腿后部的肌肉工作，这可以拉在敏感区域。
底线
鲁滨逊博士指出，每次体重，每次体重，每次踩到四磅。保持健康的体重对于膝盖恢复至关重要。保持活跃是膝盖康复的重要组成部分，因为它可以帮助您减轻不必要的体重。你也可以调查改变鞋类如果您觉得这可能会引起问题。
Gladstone博士建议您不要一个人去。取而代之的是，在跑步商店或与运动员一起工作的足病医生寻找鞋类专家。他们可以帮助您浏览拥挤且经常令人困惑的运动鞋类世界，以确保您的脚上有正确的设备。
查看“锻炼程序”在MyFitnessPal应用程序中，可以发现和记录锻炼，或通过适合您目标的锻炼来构建自己的锻炼。
