7 Exercises to Protect Joints and Prevent Injury

 保护关节和预防受伤的七种运动

Excellent joint health speeds up recovery after injuries or surgeries and reduces the natural wear and tear over time.
良好的关节健康有助于在受伤或手术后更快恢复，并且还能限制随时间自然发生的磨损。

Healthy joints allow you to move easily, jump, run, twist, and enjoy an active life without pain or discomfort. Practicing specific exercises can keep your joints healthy and help prevent future issues.
健康的关节允许你自由活动、跳跃、奔跑、扭转和转动，并享受没有疼痛和不适的积极生活。练习某些类型的运动可以保持关节的良好状态，并帮助避免以后的问题。

Research indicates that low-impact aerobic exercises are particularly beneficial. They lubricate joints and strengthen surrounding muscles, easing pain and stiffness.
研究表明，低冲击有氧运动特别有益。它们有助于润滑关节并增强周围的肌肉，减少疼痛和僵硬。

Here are seven joint-friendly, low-impact exercises to help maintain the mobility, stability, and flexibility of your joint ligaments and muscles.
这里有七种对关节友好的低冲击运动，帮助维持关节韧带和肌肉的活动性、稳定性和灵活性。

1）Increase Your Walking Routine 多走路

• Research from Baylor College of Medicine in 2022 indicates that walking can effectively alleviate knee pain and slow joint degeneration. It is particularly beneficial for arthritis sufferers, helping to reduce pain, stiffness, and inflammation.
  2022年由贝勒医学院的研究人员进行的一项研究表明，步行运动可能是减少膝痛和减缓关节损伤的有效治疗方法。它对关节炎患者非常理想，有助于减少疼痛、僵硬和炎症。
• Walking is also ideal for recovery post-injury or surgery, provided you have approval from your physiotherapist or doctor. Wear proper footwear, start on flat, even surfaces, and walk for 15 minutes daily, gradually increasing to 20-25 minutes as your body adjusts.
  如果得到物理治疗师或医生的许可，步行也是受伤或手术后的理想锻炼。确保穿合适的鞋子，并在平坦、均匀的表面上慢慢开始。每天步行15分钟，随着身体适应活动，可以增加到20-25分钟。

2）Incorporate Yoga and Tai Chi 练习瑜伽和太极

• Tai chi keeps the body in constant motion.
  太极确保你的身体处于持续运动中。
• Tai chi is an excellent low-impact workout. It helps preserve or enhance flexibility and the full range of motion necessary for healthy joints. The gentle poses and mindful movements also improve coordination and balance. Additionally, deep breathing exercises increase body awareness and reduce stress.
  太极是一种非常好的低冲击运动。它可以帮助保持或增加健康关节所需的灵活性和全方位运动。温和的姿势和有意识的动作还可以提高协调和平衡。额外的好处是深呼吸，有助于提高身体意识和减少压力。
• Yoga offers similar benefits. A 2013 study in the Clinical Journal of Pain found that yoga improved mood and reduced fatigue and pain in women with rheumatoid arthritis who practiced yoga twice weekly for six weeks.
  瑜伽产生类似的效果。2013年发表在《临床疼痛杂志》上的一项研究显示，瑜伽改善了类风湿性关节炎女性的情绪，减轻了疲劳和疼痛。

3）Engage in Swimming 开始游泳

• Swimming and other water exercises can help relieve joint pain and aid recovery from injuries or surgery. Water reduces the impact of gravity and supports body weight, decreasing joint stress and stiffness. It also enhances flexibility, range of motion, strength, and cardiovascular health.
  游泳和其他水中运动可以帮助缓解关节疼痛、受伤或手术后的恢复。水减少了重力并帮助支撑体重，减轻了关节压力和僵硬。它还帮助增加灵活性、运动范围、力量和心血管健康。
• A March 2017 study in the American Journal of Physical Medicine & Rehabilitation found that 16 weeks of water-based exercise significantly improved joint pain in women with rheumatoid arthritis compared to land-based aerobic exercises.
  2017年3月发表在《美国物理医学与康复杂志》上的一项研究发现，16周的水中运动在类风湿性关节炎女性中比陆地有氧运动显著改善了关节疼痛。

4）Ride a Bike 骑自行车

• Cycling improves cardiovascular health and endurance while reducing stiffness and enhancing leg strength and range of motion. Select a bike that fits your body well and provides stability and good handling. Wear safety gear to prevent injuries.
  除了提高心血管健康和建立耐力外，骑自行车还可以减少僵硬，增加运动范围和腿部力量。找到适合你身体的自行车，并选择稳定性和操控性好的。穿戴安全装备以避免受伤。
• Stationary biking is also a good alternative. A 2021 study in Clinical Rehabilitation suggested that stationary cycling might relieve knee osteoarthritis pain and improve sports function, though more research is needed.
  固定自行车也是一个不错的选择。2021年发表在《临床康复》杂志上的研究结果表明，固定自行车运动可能会缓解膝骨关节炎（最常见的关节炎类型）的疼痛和提高运动功能，尽管还需要更多的研究。
  
  

5）Try Pilates 尝试普拉提

• Pilates focuses on core muscles, including the abdominals, lower back, hips, and thighs. It improves flexibility, stability, and muscle control, reducing pressure on the hips and other joints.
  普拉提专注于激活核心肌肉，特别是腹部、下背部、臀部和大腿。它可以提高灵活性和稳定性，增强肌肉控制，减轻臀部和其他关节的压力。
• Pilates can also help manage chronic pain conditions like rheumatoid arthritis and assist with rehabilitation. However, consult your doctor if you have health concerns.
  普拉提还可以帮助管理慢性病如类风湿性关节炎引起的疼痛，并可能帮助康复。然而，如果你对自己的健康有疑虑，请咨询医生。

6）Use an Elliptical Trainer 使用椭圆机锻炼

• Studies in Clinical Rehabilitation suggest that elliptical trainers can aid recovery from injuries or surgeries, providing high-intensity workouts without much joint pressure.
  《临床康复》研究表明，椭圆训练器可能有助于受伤或手术后的康复，因为其强度可以很高而不会对关节造成太大压力。
• Most machines have stationary handles for stability, while some also include moving handles to exercise the arms, chest, and shoulders, offering a full-body workout.
  大多数机器有一套固定的手柄以增加稳定性。然而，一些椭圆机还配备了锻炼手臂、胸部和肩膀的手柄，使你的训练成为全身的、燃烧卡路里的运动。

7）Do Weight-Bearing Exercises 进行负重锻炼

• Weight-bearing exercises increase bone density, making joints less vulnerable to damage from minor falls.
  负重锻炼可以提高骨密度，使关节不易因轻微摔倒而受损。
• Squats and lunges strengthen muscles around the legs, hips, knees, and ankles, while push-ups and rows target the shoulder joints.
  蹲坐和弓步可以锻炼腿部、髋关节和膝盖及脚踝关节周围的肌肉，俯卧撑和划船则针对并强化肩关节周围的肌肉。
• Core exercises such as sit-ups, planks, and side planks can reduce joint wear and tear. They also strengthen the abdomen and back, reducing pressure on the spine and hips, helping prevent joint damage and alleviate pain.
  核心肌肉锻炼，如仰卧起坐、平板支撑和侧平板支撑，也有助于减轻关节的磨损。它们还可以加强腹部和背部，减轻脊柱和髋关节的压力，帮助防止关节损伤并减少疼痛。
• A 2018 study in Arthritis Care & Research concluded that combining aerobic and resistance exercises can improve aerobic capacity, endurance, and strength in older adults with rheumatoid arthritis.
  2018年发表在《关节炎护理与研究》杂志上的一项研究得出结论，结合有氧运动和阻力训练可以提高类风湿性关节炎老年人的有氧能力、耐力和力量。

Having medical protection is beneficial, allowing regular medical consultations before starting joint-focused exercises. This is crucial if you have chronic joint conditions or are recovering from an injury or surgery. Financial support can help ease some of the burden, allowing you to focus on recovery.
装备自己医疗保护可能是理想的，这样你可以在开始针对关节的运动类型之前定期寻求医疗建议。如果你有任何影响关节的慢性疾病或正在从受伤或手术中恢复，这一点尤为重要。如果你受伤了，你可以依靠财务支持，在你专注于恢复时减轻一些压力。