五種方法幫你保持關(guān)節(jié)健康

　　If the skeleton fails to stand poised and well-balanced when upright, then our joints won't work properly. A simple parallel is a skyscraper standing at an angle - the lifts won't run smoothly up and down their shafts, the doors and windows won't open properly, the desks will inch across floors. The better your joints run, the better you run, and vice versa, so it's important to keep them supple and watch out for signs of trouble.

　　如果直立時(shí)骨架不能維持平衡，那么我們的關(guān)節(jié)不可能正常工作。一個(gè)簡(jiǎn)單的平行理論是就像傾斜的摩天大樓-電梯不會(huì)在上下軸線上運(yùn)行流暢、門窗無(wú)法順利打開(kāi)、地板上的桌子會(huì)慢慢移動(dòng)。關(guān)節(jié)運(yùn)行越好，你的運(yùn)就力會(huì)更好，反之亦然，所以保持其柔順和注意危險(xiǎn)病灶產(chǎn)生是至關(guān)重要的。

　　1 Don't ignore stiffness

　　1 不要忽略僵硬

　　One of the first signs of any joint wearing out is generalised stiffness, particularly after being in one position for too long. With the larger weight-bearing joints such as the hips you might - for example, getting out of the car after a long drive - find it difficult to get upright and take the first few steps. But you can also get a similar sense with non-weight-bearing joints such as an elbow after being bent for a long time.

　　任何關(guān)節(jié)磨損的第一跡象之一就是通常意義的僵硬。特別是保持一個(gè)姿勢(shì)時(shí)間很長(zhǎng)之后，尤其較大的負(fù)重關(guān)節(jié)如髖關(guān)節(jié)，例如長(zhǎng)期駕駛后從車?yán)锍鰜?lái)，你可能發(fā)現(xiàn)很難直立和最初舉步為艱，然而你也可能會(huì)有與非負(fù)重關(guān)節(jié)的類似感覺(jué)，比如彎曲較長(zhǎng)時(shí)間的肘關(guān)節(jié)等。

　　2 Stretch

　　2 伸展性

　　Lack of multidirectional joint looseness, otherwise known as "joint play" makes it much easier for joints to be traumatised by an incidental jolt during daily life. Stretching makes joints more compliant and less susceptible to injury and arthritis. A knee, for example, or an ankle, which has more joint play, will be able to cope better with uneven ground.

　　減少多向關(guān)節(jié)松動(dòng)也被成為"關(guān)節(jié)內(nèi)運(yùn)動(dòng)"。日常生活中的突然顛簸就會(huì)使關(guān)節(jié)容易損傷。伸展使關(guān)節(jié)更順從和減少損傷和關(guān)節(jié)炎，比如膝關(guān)節(jié)或踝關(guān)節(jié)，有較多的聯(lián)合關(guān)節(jié)內(nèi)運(yùn)動(dòng)，它們能更好適應(yīng)不平整的地面。

　　3 Test your joints to their limits

　　3 測(cè)試你的關(guān)節(jié)局限性

　　All joints are wont to get trapped in their middle range of functional movement and losing end-of-range freedom is an early indicator of trouble - even if there is no pain. For this reason it is important to exercise the extremes of "non-useful" movement at every joint. With the big toe, for example, separating it out as far as you can from the other toes helps prevent bunions.

　　所有的關(guān)節(jié)習(xí)慣于功能性運(yùn)動(dòng)的中間范圍，失去功能性運(yùn)動(dòng)的自由范圍，即使不疼痛也是早期的隱患指標(biāo)。練習(xí)一些關(guān)節(jié) "無(wú)用"運(yùn)動(dòng)是重要的，例如你的大腳趾，練習(xí)盡可能與其他腳趾分開(kāi)而幫助預(yù)防拇囊炎的發(fā)生。

　　4 Exercise with care

　　4 運(yùn)動(dòng)與護(hù)理

　　Poorly crafted gym regimes often leave the joints out of balance because they concentrate on repetitive joint activity in their middle range which simply emphasises the patterns of every-day use. Dumbbell routines to strengthen biceps do this, when really the elbow needs to be opened out fully to keep you from developing "tennis elbow".

　　不良的健身運(yùn)動(dòng)常常使關(guān)節(jié)失衡，因?yàn)樗麄兗兄貜?fù)關(guān)節(jié)在中間范圍的運(yùn)動(dòng)，而這種運(yùn)動(dòng)只是簡(jiǎn)單的加強(qiáng)關(guān)節(jié)每天的利用形式。當(dāng)真的需要打開(kāi)肘部動(dòng)作時(shí)，常規(guī)的啞鈴練習(xí)可增強(qiáng)肱二頭肌，這能完全預(yù)防"網(wǎng)球肘"的形成。

　　5 Don't be afraid to bend

　　5 不要怕彎曲

　　The lumbar spine is designed to bend forward and doing so gives the spine's discs a drink by moving fluid around them. This becomes more necessary with age.

　　腰椎形成就是向前彎曲，如此前后彎曲運(yùn)動(dòng)通過(guò)周圍組織液的流動(dòng)潤(rùn)滑椎間盤。隨著年齡的增長(zhǎng)，這種運(yùn)動(dòng)更有必要性。