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骨关节炎的精简运动治疗计划


随着COVID-19的流行,许多人在沙发上原地驻扎,狂欢地观看自己喜欢的电视节目和电影。
这些久坐的习惯虽然有助于社会距离,但也会导致身体关节内问题或加重骨关节炎的风险增加。
估计有23%的成年人患有关节炎,使其成为工作疼痛和残疾的主要原因。


什么是骨关节炎?

骨关节炎是指软骨(或软垫)的渐进性破坏,这些软骨排列在最终形成人体关节(例如膝盖,肩膀和臀部)的骨骼表面上。这种故障会使关节运动痛苦,并可能导致日常活动所需的活动能力降低。
骨关节炎的症状包括:
  • 日常活动感到痛苦
  • 晚上痛
  • 运动范围减小
  • 力量下降
  • 肿胀/发炎
  • 触感柔软

  • 骨关节炎会导致曾经活跃的人开始久坐不动,试图避免疼痛。不运动不仅增加了骨关节炎的疼痛,而且还负面影响着身体其他主要系统的健康及其健康,包括肺,心脏和大脑。


    如何治疗骨关节炎

    结果,骨关节炎会损害一个人的整体健康和福祉。好消息是,您可以采取积极的行动来治疗这种疾病,然后回到日常生活中进行自己喜欢的活动。
    尽管似乎违反直觉,但是研究表明,运动是关节炎是最好的治疗方法之一。当我们期待社会重新开放时,重要的是我们在隔离期间保持适当的活动水平,以减少重返工作岗位时发展或加重骨关节炎的风险。


    运动对抵抗骨关节炎的影响如此重要的一些循证原因包括:
  • 锻炼可作为天然的“润滑剂”,帮助关节更有效,更平稳地运动。
  • 关节周围的肌肉增强,可以提供更多支撑并促进无痛运动。
  • 运动有助于减肥和健身。肥胖会成倍增加关节的负荷和压力。保持健康的体重可以减轻关节的负担,从而降低发生骨关节炎的风险。
  • 锻炼和活动会使关节在各种运动范围内运动,这有助于抵消僵硬。

  • 怎么做?

    重要的是要注意,那种周末狂战士,一次性忍受数小时的剧烈痛苦的锻炼不是解决骨关节炎疼痛的适当方法。缓慢增加适当类型,强度,重复性和频率的运动,是解决运动和骨关节炎的明智方法。
    如果您不确定从哪里开始适当的骨关节炎的运动治疗计划,那么物理疗法就是一个不错的起点。物理和职业治疗师已接受广泛的矫正训练,以治疗关节痛,包括特定类型的运动和适当的时长/重复次数,以使您长期缓解疼痛问题。

    Fleetwood羽毛球俱乐部2018 Guildford 物理理疗康复杯


    羽毛球是一项中国人喜闻乐见和广泛参与的运动。它在年龄上老少皆宜,场地装备上可繁可简,并且是难得的户内好运动,特别适合加拿大漫长的冬季。一众球友组织起来,健身、娱乐、社交三不误,不亦乐乎。
    这不,一群在素里Fleetwood的羽毛球爱好者在这个阳春三月参加了一次精彩的男双、女双比赛。

    这次比赛由Guildford 物理治理诊所独家赞助, Fleetwood羽毛球俱乐部精心筹办,专业策划赛程、场地安排以及裁判工作。为期两天的比赛吸引了上百位羽毛球爱好者和亲友团, 盛况空前。

    Inheriting a Risk of ACL Knee


    When it comes to knees, women can be weaker. Women are two to eight times more likely than men to suffer an anterior cruciate ligament (ACL) injury. Why: It's in our genes, according to a study published in the Journal of Bone and Joint Surgery.
    Researchers at the University of Akron and Akron Children's Hospital wanted to answer the question: Do genes affect the structure or integrity of these ligaments? To do this, they examined 14 fresh surgical samples of ligamentous tissue ruptures taken from female and male athletes with non-contact injuries to the ACL (meaning the tears were not random).
    After extensive analysis of the samples, 32 genes were found to be expressed differently in injured ligaments in women compared with men. Three of these 32 expressed genes control specific proteins related to ligament structure and integrity.
    The study disproves a number of different theories about why women have weaker ACLs—from hormonal to physical.
    Cyber ​​​​white box intelligent sports function evaluation system: 3D gait I plantar pressure I joint range of motion I balance I action mode FMS.
    Fortunately, according to study co-author Kerwyn C. Jones, MD, chair of the Department of Orthopaedic Surgery at Akron Children's Hospital, we can overcome this small genetic problem. He points out that many training programs have been developed to help strengthen the ACL, all of which involve strength and neuromuscular training (think: balance training, for example). "At best, the hamstrings are as strong as the quads," he says. Also, neuromuscular training is important, as he points out that most people are prone to tearing the ACL when tired, losing balance and stability. Dr. Jones recommends going through squats, single-leg squats, wall squats, and hamstring push-ups (basically a modified push-up where your knees are on the ground, someone supports your feet, and you raise yourself to 90 degrees).

    Exercise is good medicine?

    Part 3 Harms of insufficient activity vs benefits of exercise


    Physical Activity Recommendations (Section for Adults 18-64): All adults should be physically active on a regular basis.

    Get at least 150-300 minutes of moderate-intensity aerobic activity per week; or 75-150 minutes of higher-intensity aerobic activity; or an equivalent combination of two types of physical activity.
    Do moderate- or higher-intensity muscle strength training, including all large muscle groups, at least 2 days a week.

    Additional health benefits may also be obtained by doing more than 300 minutes of moderate-intensity aerobic activity per week; or more than 150 minutes of higher-intensity aerobic activity; and an equivalent combination of both intensities of physical activity.

    Limit sedentary time and engage in physical activity of any intensity (including lower intensity) to reduce sedentary behavior. Moderate to vigorous-intensity physical activity can help reduce the harmful health effects of sedentary behavior.

    In addition, the guidelines provide up-to-date, specific advice on physical activity and sedentary behaviours for different age groups such as children, adolescents and the elderly, pregnant and postpartum women, and people with chronic diseases or disabilities.

    Finally, I hope everyone can maintain physical and mental health through reasonable exercise, and have a better work and life!

    Exercise is good medicine?

    Part 2 Evaluation before prescribing "drugs"


    Just like judging whether they need to go to the hospital to prescribe drugs, how do ordinary people know through self-assessment whether they need to discuss with doctors before exercising and whether they need further medical evaluation? The Physical Activity Adaptation Questionnaire (PAR-Q) can be applied:

    1. Has the doctor said you have a heart problem and told you to only do the recommended exercise?
    2. Do you feel chest pain during exercise?
    3. Have you experienced chest pain when you did not exercise in the last month?
    4. Have you ever fallen due to dizziness, or ever lost consciousness?
    5. Are there any problems with bones or joints that get worse with exercise (eg, back, knees, hips, etc.)?
    6. Are doctors prescribing medicines for your blood pressure or heart problems now?
    7. Do you know that you have some other problems that make you unsuitable for sports?

    If you answered "yes" to any of the questions, it is advisable to consult your doctor before starting exercise. If you are over 69 years old, it is also recommended to talk to your doctor before exercising.

    Here is a pre-exercise assessment method - cardiopulmonary exercise test, known as the "gold standard for cardiopulmonary function evaluation".

    Cardiopulmonary exercise test reflects the comprehensive ability of respiratory system, cardiovascular system and musculoskeletal system. It can determine the maximum aerobic metabolism capacity of each person, that is, maximum oxygen uptake; and the intermediate threshold of energy metabolism conversion, that is, anaerobic energy. threshold. Through this test, the safety of exercise can be evaluated and an individualized aerobic exercise prescription can be developed.

    Our astronauts took this test before performing the space station mission and before Messi's transfer to start the new season training.

    Of course, there are more evaluation and testing methods. Welcome to the Department of Rehabilitation Medicine for further exploration and experience!

    Exercise is good medicine?

    Harms of insufficient activity vs benefits of exercise


    An analysis of the causes of premature death found that 6.4% did not exercise, 11.3% did not eat fruits and vegetables, and 5.3% did not drink alcohol. Comparing inactive and smoking groups, inactive mortality was comparable to smoking. Mortality from inactivity is comparable to smoking

    150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week could prevent 15% of premature deaths globally, equivalent to 3.9 million people per year. In China, 1.01 million premature deaths could be prevented each year.

    Exercise can reduce the risk of high blood pressure, coronary heart disease, stroke, diabetes, breast and colon cancer, depression, and falls. Taking cardiovascular disease as an example, the importance of regular exercise for healthy people is as important as controlling the "three highs".

    Patients already suffering from cardiovascular disease often ask: I have heart disease, can I still exercise?

    The answer is yes! Not just "can exercise," but "should exercise." For patients with heart disease, the importance of exercise is particularly prominent. At this time, exercise can be called "cardiac rehabilitation" and is a very important treatment method.

    We therefore know that all people should participate in physical activity on a regular basis, and that society has a responsibility to advocate for the widest possible participation in physical activity. However, changes in occupational, transportation and recreational behaviors brought about by technological innovations are changing physical activity patterns and increasing sedentary behaviors around the world. According to statistics, about 27.5% of adults worldwide do not exercise enough, and this figure is 81% in adolescents.

    We encourage everyone to participate in physical activity and exercise. At the patient level, exercise is not just a lifestyle choice, it can come in the form of "drugs" in medical care. As a medical worker, you need to understand the indications and contraindications of this "drug". Time, frequency, dose...

    Moderation is the best.

    Areas of Practice of Physiotherapy


    The human body is a complex system made up of hundreds of bones and joints as well as miles of muscles and ligaments all working in balance. When accident or illness affects your body, your physiotherapist, a university-trained medical professional, can restore mobility.

    Working closely with physicians, physiotherapists help people in hospitals and clinics. You'll also find physiotherapists in neighbourhood schools, public health units, home and long-term care programs and sports medicine clinics.

    To find your nearest Body Specialist, use our Find a Physio search option.

    Physiotherapists treat the whole body and with ongoing clinical research, physiotherapists continue to develop techniques to prevent and treat physical injury and disorder.

    May is National Physiotherapy Month!


    This year, we are going to use National Physiotherapy Month to highlight the important role physiotherapy can play in aiding patients recovering from Long COVID.

    Over the month of May, PABC will share useful resources from the Canadian Physiotherapy Association (CPA) and Long COVID experts as we seek to support the CPA's efforts to "emphasize the contribution of highly skilled Canadian physiotherapists, physiotherapist assistants, physiotherapy technologists, and physiotherapy students and residents who are supporting and enabling Long COVID recovery in Canada."