30岁女子每天去健身房爬坡2小时，再爬30层楼回家，三个月后体重降了20斤，膝盖老化程度却接近50岁，医生提醒：软骨一旦磨损很难再生

爬坡，成为很多年轻人的减脂首选。但很少有人知道，这个动作正在持续磨损髌股关节。

近日，郑州市第七人民医院骨二病区主任陈治权告诉记者，他曾接诊一个案例：30岁的年纪，膝盖老化程度却接近50岁。

小月（化名）体重160斤，为了快速瘦下来，每天下班去健身房爬坡2个小时，接着再爬30层楼梯回家，如果周末有空，还会去爬山。坚持三个月，体重降了20斤，可她的膝盖也出了问题。

“检查发现，她的髌骨后方软骨已经严重磨损，患上了髌股关节疼痛综合征，膝盖的老化程度接近50岁的人。”陈治权表示，膝关节包含髌股关节和胫股关节两部分，骨性关节炎最早发生损伤的，大多就是髌股关节。

The woman, identified by the pseudonym Xiaoyue, weighed 80 kilograms and spent two hours walking uphill on a treadmill after work every day, followed by a climb up 30 flights of stairs to get home. She also went hiking on weekends. After three months, she had lost 10 kilograms, but her knees had suffered severe damage. An examination revealed extensive cartilage wear behind her kneecaps, and she was diagnosed with patellofemoral pain syndrome, Chen said.

当跑步机调高坡度时，膝关节受力的力线就明显发生了变化，髌股关节之间承受的压力会成倍上涨。“年轻人关节软骨弹性好，短期运动不会立刻疼，损伤不容易被察觉，但日复一日反复挤压摩擦，软骨会一点点被磨损，等到出现下蹲疼、上下楼疼的时候，损伤已经形成，而软骨一旦磨损是很难再生修复的。”

A steep treadmill incline significantly increases pressure on the patellofemoral joint, which is a complex structure of bones, muscles and connective tissues. Repeated stress can gradually wear down cartilage, and the damage may go unnoticed at first because pain does not always develop immediately. By the time symptoms such as pain when squatting or climbing stairs appear, damage may already have occurred. Once cartilage wears away, it is difficult to repair, Chen said.

他坦言，并不是说爬坡完全不能碰，大坡度、长时间、高频次爬才是伤害来源。同理，频繁爬山、反复下蹲站起、激烈跑跳等也会带来同样的压力，对膝关节并不友好。

He stressed that uphill walking is not inherently harmful, but steep inclines, long sessions and frequent repetition can put excessive strain on the knees.

有效保护膝关节，要做好这五点。

▌鞋底不要太薄：选择鞋底柔软、支撑性好的鞋子，避免长时间穿高跟鞋和鞋底过硬的鞋子；

▌多做抬腿动作：平时可以多做抬腿的动作来增强大腿肌肉的力量，从而增加膝关节的稳定性，减缓关节的磨损；

▌做好关节保暖：膝关节受凉易导致血液循环不畅，引发疼痛和不适，因此，在寒冷天气中要特别注意膝关节的保暖工作；

▌养成良好习惯：日常要避免久站、久走、久蹲，如长时间伏在地板上擦地等；同时，也要尽量避免长期爬楼梯、爬坡、爬山等，避免长时间坐矮板凳和蹲厕。

To protect knee health, Chen recommends a balanced diet, supportive footwear, thigh-strengthening exercises, keeping the knees warm and avoiding prolonged standing, walking or squatting.