Các bài tập dành cho người bị viêm khớp gối do thoái hóa thường tập trung vào cơ tứ đầu đùi và cơ gân kheo, cơ mông. Mục đích là để hỗ trợ bảo vệ và duy trì chức năng khớp gối, giúp ngăn ngừa chấn thương xảy ra. Trong bài viết bên dưới, chúng tôi sẽ chia sẻ với các bạn những bài tập hiệu quả dành cho những người bị viêm khớp gối.
Bài tập dành cho người bị viêm khớp gối cơ tứ đầu đùi
Bài tập cơ tứ đầu đùi dành cho người bị viêm khớp gốiCơ tứ đầu đùi đóng một vai trò vô cùng quan trọng trong việc ổn định đầu gối. Đó là lý do tại sao, ở những người bị viêm khớp gối do thoái hóa, rèn luyện cơ tứ đầu đùi chính là điều cần thiết. Để thực hiện bài tập này, các bạn cần nằm ngửa trên sàn rồi co một chân và duỗi một chân. Sau đó, cuộn một chiếc khăn và đặt ở bên dưới đầu gối của chân đang duỗi
Tiếp đến, các bạn từ từ siết chặt cơ tứ đầu đùi ở chân đang duỗi và giữ nguyên trong vòng 5 giây, rồi từ từ thả lỏng trở lại. Sau đó tạm nghỉ 5 giây rồi tiếp tục lặp lại động tác siết chặt cơ như trên. Tập 3 đợt/ ngày và mỗi đợt 10 lần, đồng thời đừng quên đổi chân trong quá trình tập.
Bài tập nâng chân thẳng dành cho người bị viêm khớp gối
Bài tập nâng chân thẳng dành cho người bị viêm khớp gốiBên cạnh đó, bệnh nhân bị viêm khớp gối cũng có thể tập luyện nhóm cơ này bằng bài tập nâng chân thẳng với những bước thực hiện như sau:
- Nằm ngửa trên sàn rồi duỗi thẳng một chân, đồng thời co chân còn lại nhằm hỗ trợ phần lưng dưới.
- Siết chặt cơ tứ đầu đùi ở chân đang duỗi và nâng thẳng chân này lên sao cho đầu gối của hai chân ngang nhau
- Duy trì tư thế trên trong vài giây rồi từ từ hạ chân xuống sàn trong khi vẫn siết chặt cơ đùi.
- Lặp lại động tác nâng thẳng chân như trên và thực hiện bài tập 3 đợt/ ngày, 10 lần/ đợt, đồng thời đổi chân trong lúc tập
Về cơ bản, với trường hợp nhẹ, một số bài tập dành cho người mắc bệnh viêm khớp gối có thể giúp làm thuyên giảm các cơn đau, sưng, cứng khớp gối liên quan, đồng thời giúp ngăn ngừa bệnh tiến triển. Trong khoảng thời gian đầu, cảm giác đau và khó chịu sau mỗi lần luyện tập là điều khó tránh khỏi nhưng hiện tượng này sẽ mau chóng cải thiện.
Nếu sau một khoảng thời gian tập luyện, các triệu chứng sưng đau hay cứng khớp tiếp tục kéo dài hay trở nặng, bạn cần ngừng tập luyện. Bên cạnh đó, phải mau chóng đến gặp bác sĩ của Phòng khám Chuyên khoa phục hồi chức năng An Pháp để được thăm khám và được tư vấn biện pháp can thiệp thích hợp.
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