Nine Ways To Relieve Joint Stress
Main Category: Arthritis News
Article Date: 10 Jan 2007 - 0:00 PST
It happens to all of us: joint pain from a lifetime of lifting, bending and normal wear and tear. Beyond medication, there are steps you can take to relieve stress while going about your daily activities. Here's what you can do, from a world leader in arthritis care.
If you've lived long enough, inflammation in the ankle, knee, hip, shoulder, elbow and wrist can cause pain, swelling and limited motion. If you have joint pain or suffer from arthritis, no doubt you've already been prescribed medication by your doctor to reduce these symptoms. But there's a lot you can do yourself apart from taking your medication to lessen joint pain. Following are some time-proven steps from a newsletter called Arthritis Advisor, brought to you by Cleveland Clinic. (For more information, click on >
如果你活的够长，当你的脚踝、膝盖、臀部、肩部、肘部和腕关节发炎就可能引起疼痛、肿胀和行动不便。一旦你受到关节痛或关节炎的困扰，毋庸置疑，为了缓解症状，你已经从你的医生那里得到药物治疗。但是，现在还有很多你自己可以做到而不需要使用药物来减少关节痛的方法。下面是美国克里夫兰临床中心（Cleveland Clinic）关节炎指导栏目时事通讯上教给你的一些经过时间检验的步骤。（要获得更多信息，请点击http://www.arthritis-advisor.com）
1.Control your weight. Obesity puts extra stress on weight-bearing joints, such as the back, hips, knees and feet.
1．控制你的体重。肥胖会额外增加承重关节的压力，如背部、臀部、膝盖和脚。
2. Be aware of body position, using good posture to protect your back and the joints of your legs and feet. Whenever possible, sit down to perform a job instead of standing. Change position often, since staying in one position for an extended period tends to increase stiffness and pain.
2．了解身体姿势，保持正确的姿势来保护你的背部和腿脚关节。尽可能的坐下来完成工作而不是站着。经常变化姿势，保持一个姿势太久易导致僵硬和疼痛。
3. Conserve energy by allowing for rest periods during the workday and while performing any activity.
3．在工作日，每工作一定时间后稍事休息以保存精力。
4. Respect pain. It's your body's way of telling you something is wrong. Don't involve yourself in an activity that puts strain on joints that are already painful or stiff.
4．重视疼痛。那是你自己的身体在告诉你有什么不对劲的方式，不要沉迷于易导致关节疼痛或僵硬的的活动。
5. Use care when getting in and out of a car, chair, or tub, as well as for climbing, lifting, carrying, pulling, or pushing objects. Think before you strain. Tip: Try to always sit in the highest chair in the room, and look for chairs with armrests to make it easier to get up.
在进出汽车、椅子或浴盆时要小心谨慎，同样在攀援、举重、提、拉或推重物时也要小心，避免受伤。提示：总是尽量选择坐房间最高的椅子，寻找有扶手的椅子以便容易站起来。
6. Use your strongest joints and muscles to reduce the stress on your smaller joints. For example, carry a purse, handbag, or briefcase by its shoulder strap rather than by its handle.
6．多用你最强的关节和肌肉以减少你小关节的压力。例如，用肩部背钱包、手提包或公文包要比用手提好。
7. Distribute pressure to minimize stress on any single joint. Lift dishes with both of your palms rather than with your fingers, and carry heavy loads in your arms instead of with your hands.
7．分散压力以使每个单一关节受压最小。用你的两只手端盘子好过用你的手指头，用你的手臂代替手提重物。
8. Avoid tight gripping, pinching, squeezing and twisting if your hands are affected by arthritis. Ways to accomplish the same tasks with alternate methods or tools can usually be found.
8．当你的手有关节炎时就要避免紧绷、收缩、挤压和扭曲，多用交替的方法或常见的工具代替完成同样的任务。
9. Investigate assistive devices. Many of these self-help products bath stools, grippers, reachers, grab bars have been developed to make every-day activities easier and less stressful on your joints and muscles. Your doctor or physical therapist can suggest devices that will be helpful for tasks you may find difficult at home or at work.
9．多了解辅助工具。现在已经开发了很多安全帮助的产品：浴室凳子、夹子、连接杆、把手，使每天的行动更便捷，你的关节和肌肉压力更小。你的医生或物理治疗师也可以推荐一些装置，以帮助你完成在家中或工作中难以完成的任务。
九种方法缓解关节应力
在我们所有人一生中，都有可能在举物时、弯曲时及正常损耗时发生关节痛。这儿有些步骤只要你日常活动中遵循，可以帮助你减轻压力而不需要药物治疗。下面就是来自世界权威关节护理机构的你可以做到的步骤。
如果你活的够长，当你的脚踝、膝盖、臀部、肩部、肘部和腕关节发炎就可能引起疼痛、肿胀和行动不便。一旦你受到关节痛或关节炎的困扰，毋庸置疑，为了缓解症状，你已经从你的医生那里得到药物治疗。但是，现在还有很多你自己可以做到而不需要使用药物来减少关节痛的方法。下面是美国克里夫兰临床中心（Cleveland Clinic）关节炎指导栏目时事通讯上教给你的一些经过时间检验的步骤。（要获得更多信息，请点击http://www.arthritis-advisor.com）
1．控制你的体重。肥胖会额外增加承重关节的压力，如背部、臀部、膝盖和脚。
2．了解身体姿势，保持正确的姿势来保护你的背部和腿脚关节。尽可能的坐下来完成工作而不是站着。经常变化姿势，保持一个姿势太久易导致僵硬和疼痛。
3．在工作日，每工作一定时间后稍事休息以保存精力。
4．重视疼痛。那是你自己的身体在告诉你有什么不对劲的方式，不要沉迷于易导致关节疼痛或僵硬的的活动。
5. 在进出汽车、椅子或浴盆时要小心谨慎，同样在攀援、举重、提、拉或推重物时也要小心，避免受伤。提示：总是尽量选择坐房间最高的椅子，寻找有扶手的椅子以便容易站起来。
6．多用你最强的关节和肌肉以减少你小关节的压力。例如，用肩部背钱包、手提包或公文包要比用手提好。
7．分散压力以使每个单一关节受压最小。用你的两只手端盘子好过用你的手指头，用你的手臂代替手提重物。
8．当你的手有关节炎时就要避免紧绷、收缩、挤压和扭曲，多用交替的方法或常见的工具代替完成同样的任务。
9．多了解辅助工具。现在已经开发了很多安全帮助的产品：浴室凳子、夹子、连接杆、把手，使每天的行动更便捷，你的关节和肌肉压力更小。你的医生或物理治疗师也可以推荐一些装置，以帮助你完成在家中或工作中难以完成的任务。
感觉原文中有些地方不太通，试着翻译一下，感觉还是不好
1. Conserve energy by allowing for rest periods during the workday and while performing any activity.
在工作日，每工作一定时间后稍事休息以保存精力。
在工作日稍事休息保存精力，进行任何活动时都应这样．
2.Try to always sit in the highest chair in the room, and look for chairs with armrests to make it easier to get up.
总是尽量选择坐房间最重的椅子，察看椅子扶手确认是否容易从中站起来。
尽量选择房间内最高的椅子作，并尽量选择有扶手的椅子以使站起更容易．
3.Lift dishes with both of your palms rather than with your fingers
用你的两只手端盘子好过用一只手
用双手端盘子比用手指好
4.Ways to accomplish the same tasks with alternate methods or tools can usually be found.
多用交替的方法或常见的工具代替完成同样的任务。
用替代的方法或工具来完成相同的任务，这些途径经常可以发现．
