痛風、類風濕性關節炎這些較常聽到、會造成關節疼痛的原因，我們往往因為它們可能會致殘而聞風喪膽。如果自己恰好也有關節疼痛問題，總會想著「是不是得了痛風？是不是得了類風溼性關節炎？」而忐忑不安。
確實，這些疾病都會造成關節疼痛，但關節痛的原因不止於此，衛福部資料指出，退化性關節炎是全世界最常見的關節疾病，台灣盛行率高達15％，若放任其惡化，很可能要進行人工關節置換手術才能恢復行動力。我們趕快來看看專業醫師提出的預防、改善關節痛方法，遠離關節疼痛。
本文重點：
關節痛原因
關節痛預防方法
關節痛怎麼辦？關節痛改善方法
關節痛吃什麼？
關節痛原因
根據日本武田製藥與日本肥胖研究權威、醫學博士井上修二所提供的衛教資訊，若是關節疼痛，可能是下列原因：
- 運動造成：棒球、網球、高爾夫等會讓特定關節負荷增加的運動，容易造成關節發炎甚至變形。我們常聽說的網球肘，就是肘關節外側肌腱發炎；高爾夫球肘，則是指肘關節內側肌腱發炎。追趕跑跳碰等行為也會增加膝蓋負荷，使膝蓋的半月板損傷，造成疼痛。
另外，若是關節周圍的韌帶承受太大壓力，容易使韌帶組織拉傷、撕裂而腫痛，也就是我們常說的扭傷。若扭傷嚴重時會讓韌帶完全斷裂，需要進行韌帶重建手術。 - 五十肩：又稱冰凍肩，好發於40~60左右的族群，且以女性居多。根據台北榮總復健醫學部衛教資料，過度使用或外傷導致肩膀肌腱發炎，使關節軟組織沾黏、僵硬、緊繃、疼痛，而難以做到需要用到肩膀肌肉的活動，會造成肩膀僵硬疼痛、睡覺時翻身劇痛、難以側睡。而由於一動就痛，讓患者更不敢動，久了會讓症狀更嚴重。
- 退化性關節炎：是最常見的關節疾病。臺北榮總骨骼肌肉腫瘤治療暨研究中心主任吳博貴曾在文章中指出，退化性關節炎是指關節內的軟骨，因為年齡、過度使用、負重或體重過重等因素導致磨損，造成關節僵硬、疼痛、變形、腫大等症狀。常發生在脊椎、手部、膝蓋、臀部等承受壓力較大，或需要頻繁活動的關節。
患者應就醫控制病情，日常中也要注意保養。隨著軟骨磨損漸漸加重，若不注意保養、接受適當治療，最後可能需要透過人工關節置換手術治療，才能讓患者恢復行動力。 - 類風濕性關節炎：與自體免疫系統異常有關，主要症狀是早上起床時手指僵硬、腫痛，症狀也可能發生在膝蓋、全身關節，並且會左右兩側對稱發作，例如左右膝、左右手腕同時等。症狀輕微時可能只會造成局部僵硬疼痛，嚴重時可能引起全身關節疼痛、損壞甚至殘障。
- 化膿性關節炎（又稱急性細菌性關節炎、敗血性關節炎）：好發於兒童、年長者等抵抗力不佳的族群，是化膿性病菌進入關節內造成的，多發於髖關節、膝關節。可能會造成寒顫、發熱、痙攣、關節腫脹發炎、疼痛、關節沾黏等症狀。
- 痛風：體內尿酸過多、在關節處產生結晶時引起的關節發炎腫痛，常見於腳後跟、腳大拇指、膝蓋、手肘等處。症狀有紅腫、疼痛、發熱等。慢性痛風還可能引發尿路結石、腎衰竭、心臟病等疾病，造成更多健康上的危害。郵政醫院骨科醫師陳健煜曾在文章中指出，要預防痛風必須戒酒、每天喝2000cc以上的水，並避免食用高普林食物。
小提示：雖然部分關節疼痛包含了膝蓋痛，但造成膝蓋痛的原因和關節疼痛的原因不盡相同。除了痛風、類風濕性關節炎、退化性關節炎以外，還可能是肌筋膜疼痛症候群、髕骨韌帶發炎、鵝足肌腱炎及滑囊炎、大腿肌力不足等原因造成的。
關節痛預防方法
- 適度運動：井上修二認為，適度運動可提升肌肉力量、防止關節老化，但不要做激烈運動，不然反而會造成關節負擔，應量力而為。可以透過健走等簡單運動鍛鍊肌力，就不會造成關節太大負擔。
- 控制體重：體重會讓關節壓力大增，減輕體重可以降低關節負擔，透過簡單的運動、規律且均衡的飲食，是減重的好方法。
- 姿勢應正確：姿勢不良會讓重心不穩，增加關節負擔。除了時時注意自己的姿勢以外，選擇適合自己體型的桌椅、床等家具，也有助於維持正確姿勢。
- 穿合腳的鞋子：合腳的鞋子可以降低膝蓋負擔。若是穿不合腳的鞋子或是高跟鞋，會讓我們的身體被迫用不良的姿勢來走路，不知不覺中增加了許多不必要的關節負擔。而且若是因此踉蹌，身體為了不跌倒而控制平衡，就會讓膝蓋承受更多壓力，造成疼痛。
關節痛怎麼辦？關節痛改善方法
若是已經有關節疼痛的情況，除了要做到上述幾點以外，我們還要透過下列方式來改善症狀：
關節痛該冰敷還是熱敷：台中力邁物理治療所衛教資訊指出，關節炎依據急性、慢性，有不同的處理方式。
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- 冰敷：紅、腫、熱、痛等急性症狀
- 熱敷：慢性的酸痛，可以用有溫熱效果的貼布或是泡熱水澡改善
- 冰敷或熱敷的時間都以10~30分鐘為宜，脂肪較少的膝蓋、手肘、腳踝等部位，最好不要敷太久，而屁股、大腿等脂肪多的部位，可以稍微敷久一點。
- 就醫：由專業醫師檢查，才可能找出關節疼痛的真正原因、對症下藥。若有關節長期疼痛或突然劇烈疼痛等症狀，不可完全自行摸索，以免錯過治療黃金期，讓治療效果大打折扣。
關節痛吃什麼？
美國註冊營養師一政晶子表示，下列食物有助於改善關節疼痛：
薑、薑黃：可以幫助對抗發炎，攝取薑黃可以吃咖哩，薑可以在炒青菜、煮湯的時候加一些增香。
- 富含Omega 3脂肪酸的食物：鮭魚、鯖魚、沙丁魚、秋刀魚、鰻魚、金槍魚等魚類富含Omega3脂肪酸。Omega3具天然的抗發炎效果，可以改善因為發炎造成的關節疼痛。這些魚類也含有維生素B6，是很好的食物。
- 蔬菜、水果：一政晶子強調，補充富含維生素、礦物質、植生素的蔬果可以改善關節痛。新光醫院營養師夏子雯曾在受訪時指出，高麗菜、洋蔥、蒜頭、木瓜、柳丁、胡蘿蔔、甜椒等蔬果可以抗發炎，改善因為發炎引起的關節疼痛。
除此之外，井上修二也認為維生素B1、B6、B12也能幫助改善關節疼痛，以下是日本身心醫學科專業醫師姬野友美推薦，富含維生素B1、B6、B12的食材：
- 含維生素B1的食物：花生、糙米、胚芽米、豬肉、鰻魚、黃豆等。
- 含維生素B6的食物：鰹魚、鮪魚、鮭魚、秋刀魚、鯖魚、香蕉、牛肝等。
- 含維生素B12的食物：牛肝、雞肝、豬肝、海瓜子、蜆、牡蠣、秋刀魚等。
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Gout, rheumatoid arthritis, which are often heard and cause joint pain, are often frightened by the fact that they may be disabling. If you happen to have joint pain problems, you will always think, "Is it a gout? Is it rheumatoid arthritis?"
Indeed, these diseases can cause joint pain, but the cause of joint pain does not stop there. The Department of Health and Welfare data pointed out that degenerative arthritis is the most common joint disease in the world. The prevalence rate in Taiwan is as high as 15%. If it is allowed to deteriorate, it is likely It is necessary to perform artificial joint replacement surgery to restore mobility. Let's take a look at the prevention and improvement of joint pains proposed by professional physicians, away from joint pain.
The focus of this article:
Cause of joint pain
Joint pain prevention method
What about joint pain? Joint pain improvement method
What does joint pain eat?
Cause of joint pain
According to the information provided by Takeda Pharmaceutical of Japan and Japan's obesity research authority, Dr. Inoue, MD, if it is joint pain, it may be the following reasons:
Exercise: baseball, tennis, golf, etc., which increase the load on specific joints, can easily cause joint inflammation or even deformation. The tennis elbow we often hear is the inflammation of the lateral tendon of the elbow joint; the elbow of the elbow is the inflammation of the medial tendon of the elbow joint. Chasing, running, jumping, etc. will also increase the knee load, causing damage to the meniscus of the knee and causing pain.
In addition, if the ligament around the joint is subjected to too much pressure, it is easy to cause the ligament tissue to be pulled, torn and swollen, which is the sprain we often say. If the sprain is severe, the ligament will be completely broken and a ligament reconstruction operation is required.
Fifty shoulders: Also known as frozen shoulders, it occurs in groups of around 40~60, and is mostly female. According to the teaching materials of the Taipei Rongfu Rehabilitation Medical Department, excessive use or trauma leads to inflammation of the shoulder muscles, making the soft tissues of the joints sticky, stiff, tight, and painful, and it is difficult to achieve the activity of using the shoulder muscles, which will cause stiff shoulders. Pain, severe pain when sleeping, difficult to sleep on the side. And because of a pain, let the patient not dare to move, the symptoms will be more serious for a long time.
Degenerative arthritis: is the most common joint disease. Wu Bogui, director of the Taipei Rongjiu Skeletal Muscle Tumor Therapy and Research Center, pointed out in the article that degenerative arthritis refers to cartilage in the joints, which is caused by age, overuse, weight-bearing or overweight, causing joint stiffness and pain. , deformation, swelling and other symptoms. It often occurs in the spine, hands, knees, buttocks, etc., which are subjected to high pressure or require frequent activities.
Patients should seek medical treatment to control their condition and pay attention to maintenance in daily life. As cartilage wear becomes more and more serious, if you do not pay attention to maintenance, receive appropriate treatment, you may need to undergo artificial joint replacement surgery in order to restore the patient's mobility.
Rheumatoid arthritis: related to autoimmune system abnormalities, the main symptoms are stiff fingers, swelling and pain in the morning when getting up, symptoms may also occur in the knees, body joints, and bilateral attacks on the left and right sides, such as left and right knees, left and right wrists Wait at the same time. Mild symptoms may only cause localized stiffness and pain, and may cause joint pain, damage, and even disability in severe cases.
Suppurative arthritis (also known as acute bacterial arthritis, septic arthritis): occurs in children, the elderly and other groups with poor resistance, is caused by purulent bacteria into the joints, mostly in the hips, knees joint. May cause chills, fever, spasms, joint swelling and inflammation, pain, joint adhesion and other symptoms.
Gout: Inflammation of the joints caused by excessive uric acid in the body and crystallization at the joints, common in the heel, thumb, knees, elbows, etc. Symptoms are redness, pain, fever, etc. Chronic gout may also cause urinary calculi, kidney failure, heart disease and other diseases, causing more health hazards. The postal hospital orthopaedic surgeon Chen Jianyi pointed out in the article that to prevent gout, you must stop drinking alcohol, drink more than 2000cc of water a day, and avoid eating high-purin food.
Tip: Although some joint pains include knee pain, the causes of knee pain and the causes of joint pain are not the same. In addition to gout, rheumatoid arthritis, and degenerative arthritis, it may be caused by myofascial pain syndrome, inflammation of the patellofemoral ligament, goose foot tendinitis and bursitis, and insufficient thigh muscle strength.
Joint pain prevention method
Moderate exercise: Inoue Shoji believes that moderate exercise can increase muscle strength and prevent joint aging, but do not do intense exercise, otherwise it will cause joint burden, and should do what it takes. You can exercise your muscles through simple exercise such as walking, which will not cause too much burden on your joints.
Controlling weight: Weight will increase joint pressure, weight loss can reduce joint burden, and a simple exercise, regular and balanced diet is a good way to lose weight.
The posture should be correct: poor posture can make the center of gravity unstable and increase the joint burden. In addition to always paying attention to your own posture, choosing the furniture such as tables, chairs, beds, etc. that suits your body shape will also help maintain the correct posture.
Shoes with fits: Fitted shoes can reduce the burden on the knees. If you wear shoes or high heels, it will make our body be forced to walk in a bad posture, and unreasonably add a lot of unnecessary joint burden. And if it is, then the body controls the balance in order not to fall, it will put more pressure on the knee and cause pain.
What about joint pain? Joint pain improvement method
In the case of joint pain, in addition to the above points, we must improve the symptoms by:
Joint pain, ice or hot compress: Taichung Limai Physical Therapy Information pointed out that arthritis is based on acute and chronic, and has different treatment methods.
Ice: red, swollen, hot, painful and other acute symptoms
Hot compress: Chronic soreness, can be improved with a warm patch or a hot bath
Ice or hot compress time is 10 to 30 minutes, fat, knees, elbows, ankles and other parts, it is best not to apply too long, but the ass, thighs and other fat parts can be applied a little longer .
Seek medical treatment: It is possible to find out the real cause of joint pain and the right medicine by a professional doctor. If you have symptoms such as long-term joint pain or sudden severe pain, you should not completely explore it yourself, so as not to miss the golden period of treatment, so that the treatment effect is greatly reduced.
What does joint pain eat?
The US registered dietitian Yi Zhengzi said that the following foods can help improve joint pain:
Ginger, turmeric: can help fight inflammation, turmeric can eat curry, ginger can add some aroma when cooking green vegetables, soup.
Foods rich in Omega 3 fatty acids: salmon, trout, sardines, saury, squid, tuna and other fish are rich in Omega 3 fatty acids. Omega3 has a natural anti-inflammatory effect that can improve joint pain due to inflammation. These fish also contain vitamin B6 and are good foods.
Vegetables and fruits: Yi Zhengjing stressed that supplementing fruits and vegetables rich in vitamins, minerals and phytobiotics can improve joint pain. Xia Ziwen, a nutritionist at Xinguang Hospital, pointed out during the interview that vegetables such as Korean cabbage, onions, garlic, papaya, willow, carrots, and sweet peppers can resist inflammation and improve joint pain caused by inflammation.
In addition, Inoue Shoji also believes that vitamins B1, B6, and B12 can also help improve joint pain. The following are recommended by Japanese medical practitioners, Yoshino Yumi, who are rich in vitamins B1, B6, and B12:
Foods containing vitamin B1: peanuts, brown rice, germ rice, pork, squid, soybeans, etc.
Foods containing vitamin B6: squid, squid, squid, saury, squid, banana, beef liver, etc.
Foods containing vitamin B12: beef liver, chicken liver, pig liver, sea melon seeds, alfalfa, oysters, saury and so on.