🌿 春來伯養身館。膝蓋酸痛

🌿 春來伯養身館 | Chunlai's Wellness Hall 小症狀：膝蓋酸痛 / Aching Knees 走路久一點就覺得膝蓋痠、上下樓梯卡卡，甚至蹲下再站起來會不舒服？這就是常見的膝蓋酸痛。 Do your knees feel sore after walking for a while? Do stairs feel uncomfortable or stiff when standing up from a squat? That’s a common case of knee soreness. 長時間久站、運動過度、關節退化或天氣變化，都可能讓膝蓋出現不適。 Prolonged standing, overuse from exercise, joint degeneration, or even weather changes can contribute to knee discomfort. --- 生活小方法 / Simple Lifestyle Tips 1️⃣ 熱敷與溫和活動 / Heat & Gentle Movement 用溫熱毛巾敷在膝蓋 10 分鐘，搭配輕柔屈伸動作，有助促進循環、減緩僵硬。 Apply a warm towel to the knee for 10 minutes and gently bend and extend the joint to improve circulation and ease stiffness. 若是運動後腫脹，前 24 小時可改為冰敷。 If swelling occurs after exercise, apply ice during the first 24 hours. --- 2️⃣ 穴位按摩 / Acupoint Massage 足三里 (Zusanli, ST36)：膝蓋下方外側約四指寬處，按揉 1–2 分鐘，有助緩解膝部疲勞。 Zusanli (ST36): About four finger-widths below the kneecap on the outer side; massage for 1–2 minutes to relieve knee fatigue. 陽陵泉 (Yanglingquan, GB34)：膝蓋外側下方凹陷處，按壓 1–2 分鐘，有助舒緩關節僵硬。 Yanglingquan (GB34): Depression below the outer knee; press for 1–2 minutes to ease joint stiffness. 血海 (Xuehai, SP10)：大腿內側膝蓋上方約兩寸處，按揉可幫助促進循環。 Xuehai (SP10): About two finger-widths above the inner kneecap; massage to support circulation. --- 3️⃣ 日常小習慣 / Daily Habits 避免長時間蹲跪或突然劇烈運動。 Avoid prolonged squatting or sudden intense exercise. 控制體重，減輕膝關節負擔。 Maintain a healthy weight to reduce knee stress. 運動前做好暖身，強化大腿前側（股四頭肌）與後側肌群。 Warm up before exercise and strengthen the quadriceps and hamstrings. --- 💡 小提醒 / Tips 若膝蓋出現明顯腫脹、發熱、卡住無法伸直，或疼痛持續超過一週，請及時就醫檢查。 If there is swelling, warmth, locking of the joint, or pain lasting more than a week, seek medical evaluation promptly. 🌿