要提防膝痛发作,可透过改善或留意生活细节预防。膝痛病人不宜长期坐矮凳、矮梳化或进行蹲下的动作,因为过度屈膝会增加关节压力。日常宜减少长时间站立或步行,若无可避免可使用拐杖,要提取重物时可用手推车。
不少膝痛病人使用护膝,长期使用护膝会造成依赖,令肌肉变弱甚至萎缩,导致膝关节失去保护能力。在急性发作的日子,一般建议每日最多用2至3小时,例如在需要长时间站立或走路的时段,有疑问最好咨询物理治疗师意见。
受膝痛困扰的主妇,煮饭时双脚可轮流踩矮凳,减少膝部劳损。一些简单的入厨工序如切菜不妨转移到客厅坐着进行,减少长时间站立。如日常长时间留在家中做家务,可穿着有一定厚度的拖鞋作承托,避免穿薄底拖鞋。
若遇上膝痛急性发作,即有红肿热痛症状,可冰敷15分钟纾缓痛楚。如膝痛时只有疼痛及僵硬感,没有红肿及发热,则属于慢性痛症,可尝试热敷作改善。
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