五种方法保持关节健康

 If the skeleton fails to stand poised¹ and well-balanced when upright, then our joints³ won't work properly. A simple parallel is a skyscraper⁴ standing⁵ at an angle - the lifts won't run smoothly⁶ up and down their shafts⁷, the doors and windows won't open properly, the desks will inch across floors. The better your joints run, the better you run, and vice⁸ versa, so it's important to keep them supple⁹ and watch out for signs of trouble.

如果直立时骨架不能维持平衡，那么我们的关节不可能正常工作。一个简单的平行理论是就像倾斜的摩天大楼-电梯不会在上下轴线上运行流畅、门窗无法顺利打开、地板上的桌子会慢慢移动。关节运行越好，你的运就力会更好，反之亦然，所以保持其柔顺和注意危险病灶产生是至关重要的。

五种方法保持关节健康

1 Don't ignore stiffness

1 不要忽略僵硬

One of the first signs of any joint² wearing out is generalised stiffness, particularly after being in one position for too long. With the larger weight-bearing joints such as the hips¹⁰ you might - for example, getting out of the car after a long drive - find it difficult to get upright and take the first few steps. But you can also get a similar sense with non-weight-bearing joints such as an elbow after being bent¹¹ for a long time.

任何关节磨损的第一迹象之一就是通常意义的僵硬。特别是保持一个姿势时间很长之后，尤其较大的负重关节如髋关节，例如长期驾驶后从车里出来，你可能发现很难直立和最初举步为艰，然而你也可能会有与非负重关节的类似感觉，比如弯曲较长时间的肘关节等。

2 Stretch

2 伸展性

Lack of multidirectional joint looseness, otherwise known as "joint play" makes it much easier for joints to be traumatised by an incidental jolt¹² during daily life. Stretching makes joints more compliant¹³ and less susceptible¹⁴ to injury and arthritis¹⁵. A knee, for example, or an ankle, which has more joint play, will be able to cope better with uneven¹⁶ ground.

减少多向关节松动也被成为"关节内运动"。日常生活中的突然颠簸就会使关节容易损伤。伸展使关节更顺从和减少损伤和关节炎，比如膝关节或踝关节，有较多的联合关节内运动，它们能更好适应不平整的地面。

3 Test your joints to their limits

3 测试你的关节局限性

All joints are wont¹⁷ to get trapped in their middle range of functional¹⁸ movement and losing end-of-range freedom is an early indicator¹⁹ of trouble - even if there is no pain. For this reason it is important to exercise the extremes of "non-useful" movement at every joint. With the big toe, for example, separating it out as far as you can from the other toes helps prevent bunions.

所有的关节习惯于功能性运动的中间范围，失去功能性运动的自由范围，即使不疼痛也是早期的隐患指标。练习一些关节 "无用"运动是重要的，例如你的大脚趾，练习尽可能与其他脚趾分开而帮助预防拇囊炎的发生。

4 Exercise with care

4 运动与护理

Poorly crafted gym regimes often leave the joints out of balance because they concentrate on repetitive joint activity in their middle range which simply emphasises the patterns of every-day use. Dumbbell routines to strengthen biceps do this, when really the elbow needs to be opened out fully²⁰ to keep you from developing "tennis elbow".

不良的健身运动常常使关节失衡，因为他们集中重复关节在中间范围的运动，而这种运动只是简单的加强关节每天的利用形式。当真的需要打开肘部动作时，常规的哑铃练习可增强肱二头肌，这能完全预防"网球肘"的形成。

5 Don't be afraid to bend

5 不要怕弯曲

The lumbar spine²¹ is designed to bend forward and doing so gives the spine's discs a drink by moving fluid around them. This becomes more necessary with age.

腰椎形成就是向前弯曲，如此前后弯曲运动通过周围组织液的流动润滑椎间盘。随着年龄的增长，这种运动更有必要性。

 

1 poised   

a.摆好姿势不动的

参考例句：

• The hawk poised in mid-air ready to swoop. 老鹰在半空中盘旋，准备俯冲。
• Tina was tense, her hand poised over the telephone. 蒂娜心情紧张，手悬在电话机上。

2 joint   

adj.联合的，共同的；n.关节，接合处；v.连接，贴合

参考例句：

• I had a bad fall,which put my shoulder out of joint.我重重地摔了一跤，肩膀脫臼了。
• We wrote a letter in joint names.我们联名写了封信。

3 joints   

接头( joint的名词复数 )； 关节； 公共场所（尤指价格低廉的饮食和娱乐场所） （非正式）； 一块烤肉 （英式英语）

参考例句：

• Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
• Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。

4 skyscraper   

n.摩天大楼

参考例句：

• The skyscraper towers into the clouds.那幢摩天大楼高耸入云。
• The skyscraper was wrapped in fog.摩天楼为雾所笼罩。

5 standing   

n.持续，地位；adj.永久的，不动的，直立的，不流动的

参考例句：

• After the earthquake only a few houses were left standing.地震过后只有几幢房屋还立着。
• They're standing out against any change in the law.他们坚决反对对法律做任何修改。

6 smoothly   

adv.平滑地，顺利地，流利地，流畅地

参考例句：

• The workmen are very cooperative,so the work goes on smoothly.工人们十分合作，所以工作进展顺利。
• Just change one or two words and the sentence will read smoothly.这句话只要动一两个字就顺了。

7 shafts   

n.轴( shaft的名词复数 )；（箭、高尔夫球棒等的）杆；通风井；一阵（疼痛、害怕等）

参考例句：

• He deliberately jerked the shafts to rock him a bit. 他故意的上下颠动车把，摇这个老猴子几下。 来自汉英文学 - 骆驼祥子
• Shafts were sunk, with tunnels dug laterally. 竖井已经打下，并且挖有横向矿道。 来自辞典例句

8 vice   

n.坏事；恶习；[pl.]台钳，老虎钳；adj.副的

参考例句：

• He guarded himself against vice.他避免染上坏习惯。
• They are sunk in the depth of vice.他们堕入了罪恶的深渊。

9 supple   

adj.柔软的，易弯的，逢迎的，顺从的，灵活的；vt.使柔软，使柔顺，使顺从；vi.变柔软，变柔顺

参考例句：

• She gets along well with people because of her supple nature.她与大家相处很好，因为她的天性柔和。
• He admired the graceful and supple movements of the dancers.他赞扬了舞蹈演员优雅灵巧的舞姿。

10 hips   

abbr.high impact polystyrene 高冲击强度聚苯乙烯，耐冲性聚苯乙烯n.臀部( hip的名词复数 )；[建筑学]屋脊；臀围（尺寸）；臀部…的

参考例句：

• She stood with her hands on her hips. 她双手叉腰站着。
• They wiggled their hips to the sound of pop music. 他们随着流行音乐的声音摇晃着臀部。 来自《简明英汉词典》

11 bent   

n.爱好，癖好；adj.弯的；决心的，一心的

参考例句：

• He was fully bent upon the project.他一心扑在这项计划上。
• We bent over backward to help them.我们尽了最大努力帮助他们。

12 jolt   

v.（使）摇动，（使）震动，（使）颠簸

参考例句：

• We were worried that one tiny jolt could worsen her injuries.我们担心稍微颠簸一下就可能会使她的伤势恶化。
• They were working frantically in the fear that an aftershock would jolt the house again.他们拼命地干着，担心余震可能会使房子再次受到震动。

13 compliant   

adj.服从的，顺从的

参考例句：

• I don't respect people who are too compliant.我看不起那种唯命是从，唯唯诺诺的人。
• For years I had tried to be a compliant and dutiful wife.几年来，我努力做一名顺从和尽职尽职的妻子。

14 susceptible   

adj.过敏的，敏感的；易动感情的，易受感动的

参考例句：

• Children are more susceptible than adults.孩子比成人易受感动。
• We are all susceptible to advertising.我们都易受广告的影响。

15 arthritis   

n.关节炎

参考例句：

• Rheumatoid arthritis has also been linked with the virus.风湿性关节炎也与这种病毒有关。
• He spent three months in the hospital with acute rheumatic arthritis.他患急性风湿性关节炎，在医院住了三个月。

16 uneven   

adj.不平坦的，不规则的，不均匀的

参考例句：

• The sidewalk is very uneven—be careful where you walk.这人行道凹凸不平—走路时请小心。
• The country was noted for its uneven distribution of land resources.这个国家以土地资源分布不均匀出名。

17 wont   

adj.习惯于；v.习惯；n.习惯

参考例句：

• He was wont to say that children are lazy.他常常说小孩子们懒惰。
• It is his wont to get up early.早起是他的习惯。

18 functional   

adj.为实用而设计的，具备功能的，起作用的

参考例句：

• The telephone was out of order,but is functional now.电话刚才坏了，但现在可以用了。
• The furniture is not fancy,just functional.这些家具不是摆着好看的，只是为了实用。

19 indicator   

n.指标；指示物，指示者；指示器

参考例句：

• Gold prices are often seen as an indicator of inflation.黃金价格常常被看作是通货膨胀的指标。
• His left-hand indicator is flashing.他左手边的转向灯正在闪亮。

20 fully   

adv.完全地，全部地，彻底地；充分地

参考例句：

• The doctor asked me to breathe in,then to breathe out fully.医生让我先吸气，然后全部呼出。
• They soon became fully integrated into the local community.他们很快就完全融入了当地人的圈子。

21 spine   

n.脊柱，脊椎；(动植物的)刺；书脊

参考例句：

• He broke his spine in a fall from a horse.他从马上跌下摔断了脊梁骨。
• His spine developed a slight curve.他的脊柱有点弯曲。