这几个重要的旋转关节对于我们身体的重量支撑,运动的范围(range of motion),平衡,都起着主导作用。如何正确的维护它们,可以拖延它们的老化和变性进程,是一个值得注意的课题。 旋转关节都有哪些?它们是:颈椎,肩关节,髋关节,手腕, 脚踝。下面就逐一作介绍。 1 颈椎。它是有七个颈椎骨构成的。第一(C1)和第二(C2)颈椎骨的"头和圈"赋予了它一定的旋转功能,而七个椎骨和它们的椎间盘组成的复合关节群的协调活动就给脖子更大的旋转空间。每个椎骨之间都有椎间孔,多条神经就是从椎间孔通过。颈部的四周都有肌肉韧带固定。所以,颈部任何一种组织的疾病,都可以影响它的旋转。常见的有:椎间盘变性/突出,软骨变硬,椎骨的骨质增生,颈部肌肉/韧带的损伤。这些损伤,很多时候要用影像学检查 (MRI, CT)。常见的原因有:伏案工作,看手机/电脑过多,睡歪脖子。 ![Cervical Spine Anatomy (Neck)](data:image/jpeg;base64,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)
2 肩关节。由于它是个"球窝"关节,所以它的旋转范围(range of motion)最大。关节的上端因为有骨头"顶着",不容易脱位。但它的下端脱位的机会就较多(特别是儿童)。 关节周围也被一群肌肉 (rotator cuff) 包围固定。它的旋转范围跟人的年龄和个体的柔韧度有关。年轻的体操运动员几乎可以旋转360度,而老年人连穿衣服都成困难。 影响它活动的也是骨头,肌肉,韧带。而最常见的是肌肉,韧带的损伤 (rotator cuff syndrome). 肩周炎/五十肩。 ![Shoulder Anatomy - Shoulder Girdle and Shoulder joint Explained](https://www.sportsinjuryclinic.net/wp-content/uploads/2016/11/shoulder-anatomy381.jpeg)
![Rotator Cuff Disorders: The Facts - OrthoBethesda](https://www.orthobethesda.com/content/uploads/2020/11/rotator-cuff-muscles-1.jpg)
3 髋关节。它也是一个"球窝"关节,但它的 range of motion 比不上肩关节,因为它的窝比较深。由于它的旋转,带动整个下肢的前后左右的运动。另外,它还有负重的功能。所以,它的变性和损伤的机会也比较大。结果是:球和窝的软骨变型,变硬,变粗糙(失去光滑)。要置换的机会也较多。 ![Hip Joint Anatomy, Hip Bones, Ligaments, Muscles](https://bonesmart.org/wp-content/uploads/2014/06/stryker-normal-arthritic-hip.gif)
4。 手腕, 脚踝关节。这两个关节都是有多个骨头组成的复合关节。原因是它们旋转活动是复合的,同时带动着手臂/小腿的有限的旋转,以便能完成比较复杂性的手脚功能。这两个关节由于骨头变性的机会不多。但由于它们都连着很重要的肌腱,所以很 容易引起附近的肌腱发炎疼痛,压迫神经. 如腕掌综合征 (carpal tunnel syndrome),跟腱滑囊炎 (Achilles tendonitis), 和足底筋膜炎 (planter fascitis)。 ![Carpal tunnel anatomy - Mayo Clinic](https://www.mayoclinic.org/-/media/kcms/gbs/patient-consumer/images/2013/11/15/17/41/ds01003_-an01984_im02622_hdg7_carpaltunnelthu_jpg.png)
![Achilles Tendonitis | Symptoms and Treatment | Caruso Foot and Ankle](data:image/jpeg;base64,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)
关节障碍的症状,不外乎疼痛,僵硬,活动受限。而某个关节也有它特殊性。比如颈椎,由于它有椎间孔的神经通过,压迫神经会导致有颈部放射到肩膀和手臂的疼痛。髋关节后的盆腔肌肉发炎,会压迫坐骨神经,会导致下肢的放射痛, 等等。补充一下:坐骨神经痛是有很多原因导致的,如腰骶的椎间盘突出和骨头变性等。不在这里讨论的范围。 旋转关节的维护也不是什么高科技。都是基本常识:既要活动,也不能过用,防止不良习惯 (低头族看手机,长期伏案和电脑工作,过劳和过量的运动,长期同一种姿势)......。 颈椎的活动有几种:上下点头,探头(鸡头样活动),左右,"米"子样活动。如果你要旋转,要小心(很多"专家"不提倡)。宜慢,轻柔。 肩关节活动:可以旋转。如果肩周炎严重,可以尝试"摸墙",逐渐提高摸的位置。 还有一种方法,叫"九鬼拔马刀",对于颈和肩关节的活动都有帮助。大家可以在网上搜视频。 有关髋关节的知识和维护,请看我以前的博文 https://blog.wenxuecity.com/myblog/69489/201710/9470.html 手腕, 脚踝关节的维护,主要是解除不良习惯(长期手指紧张状态的伸缩,长期站立)。 平常不时的旋转一下就行。 祝大家健康。 |