文／詹珮蓉
攝影／顏志倫
時常久坐、缺乏運動的生活習慣，讓你肌肉緊繃、關節卡卡嗎？除了一般的伸展操，是否還有更理想的運動，能幫助維持關節健康？
物理治療師陳英聰設計的「拓齡潤節運動」（以下簡稱潤節運動），動作簡單有效，很適合上班族、銀髮族作為日常關節保健。這項運動能幫助關節產生潤滑液，運用人體本有的機制，紓緩關節不適，做每個動作都能輕鬆順暢。
廢用或過度使用 會造成關節疼痛
根據壯世代教科文協會調查顯示，22.1％ 40歲以上的人自覺有關節退化問題，14.6％自覺有骨質疏鬆問題，且隨著年紀愈來愈大，困擾的狀況更加明顯。
人體的骨骼系統包括206塊骨頭和超過200個關節，通過骨頭、肌肉、韌帶、關節的共同運作，才能完成各種身體活動，如果使用不當，再加上逐年老化，可能會發生腰痠背痛、關節疼痛的問題。
陳英聰表示，「身體的廢用和過度使用，都會造成疼痛。」廢用是指長時間不活動、不使用身體，尤其現代人習慣久坐、運動量不足；此外，不少長輩因為關節不適，害怕疼痛而減少活動，肌力減少後，無法穩固關節，久而久之產生負面循環。以上都會造成不常使用的部位肌肉和筋膜緊繃，容易讓關節產生不適。
另外，運動愛好者或運動員很容易因過度使用而產生代償作用，也就是原本施力的部位，改由其他部位出力，長久下來可能導致身體疲勞、緊繃，甚至慢性軟組織損傷、結構性損傷。
「其實造成不健康的原因，是因為身體處於不平衡的狀態。」改善疼痛問題，是陳英聰研發潤節運動的初衷之一。疼痛是一種身體不平衡的訊號，但目前大多數的處理方式是吃止痛藥，並非從根源解決疼痛原因。陳英聰比喻，「吃藥就像紅綠燈亮起紅燈時，我們用板子把它遮起來，雖然感覺不到疼痛，但並沒有從根本改善。」
靜態伸展操有拉傷風險，也可能減少關節潤滑液的產生。
關節潤滑液充足 就能保護關節
關節潤滑液有潤滑、保護關節活動的作用，有些骨科醫師認為，關節潤滑液能修復受損及發炎的關節。然而，隨著年齡增長，關節潤滑液的生成速度逐漸變慢，使關節無法受到足夠的潤滑及緩衝，造成軟骨磨損，嚴重時可能會出現疼痛，活動力也跟著下降。
膝關節疼痛的患者，通常會自費以注射玻尿酸的方式紓緩不適，嚴重一點，可能還需更換人工關節。為緩解關節不適與老化，潤節運動是作為日常保養的不錯選擇，因為關節力量瞬間增強，有助放鬆緊繃的筋膜，減少疼痛。
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