徒步、登山的常见伤病——隔日肌肉酸痛--自由空间的blog

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{徒步、登山的常见伤病——隔日肌肉酸痛}

隔日肌肉酸痛在徒步、登山运动中较为常见，当徒步、登山者爱好者初次参加一次或者在一次较大强度的徒步、登山活动之后，肌肉疲劳酸痛会在练习后24到48小时之内出现。这种酸痛表明肌肉受到了强烈的刺激，这是由于肌肉生理的特性决定的，剧烈活动会使肌肉的肌纤维排列发生变化，部分的肌纤维会轻微发炎。这种炎症与乳酸产生的酸痛在时间上有区别，通常出现在运动后的第三天，如果在第三天之后肌肉还持续性的酸痛，表明运动负荷太大。
　　参加超常距离徒步和高强度山地穿越的人下肢部分肌肉比较容易出现隔日肌肉酸痛，在完成活动后，下肢肌肉的细胞受到的损伤通常非常大，一些细胞已经分解和死亡。产生酸痛的时间依据个人情况不同而不同，经常锻炼的人酸痛的时间可能只有一到两天，而不经常活动的人酸痛可能会持续一周左右。一般来说，酸痛的程度随着时间的延长会逐渐消失。
　　通过观察发现，腿部肌肉力量强壮，特别是股四头肌强壮的人肌肉酸痛的情况明显比一般人好一些。另外，股四头肌和腓肠肌力量平衡的人、柔韧性好的人出现酸痛的情况也会减少。
　　当肌肉酸痛的情况发生时，服用一些消炎药会有一定的效果，但必须配合休息才行。避免一些使用疼痛部位肌肉的高强度练习，而使用一些全身性的低强度、短时间的有氧运动（比方游泳），能有效缓解隔日肌肉酸痛。

自由空间 2011-2-19 22:15:00 | 阅读全文 | 回复(14) | 引用通告 | 编辑

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zynru(游客) 2017-3-4 14:24:54 | 个人主页 | 引用 | 返回 | 删除 | 回复

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lvlmh(游客) 2016-10-9 14:29:34 | 个人主页 | 引用 | 返回 | 删除 | 回复

{原创}

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原创(游客) 2016-9-30 11:28:47 | 个人主页 | 引用 | 返回 | 删除 | 回复

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原创(游客) 2016-9-6 17:15:59 | 个人主页 | 引用 | 返回 | 删除 | 回复

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