记录关于膝盖恢复的一切。
9/17
最近一直贴着膏药和戴着护膝额，算恢复的不错，今天也尝试着慢跑了几分钟，慢慢恢复中，急不得。
9/7
开始理疗，期待慢慢治愈
9/6
四川北路中西医院就医，骨科医生自己也跑步，结论滑膜炎，注意保暖和休息，配合理疗，考虑带护膝，痊愈比较慢。
7/25
黄浦区中心医院看了中医伤科，陪了一些药和药膏，2周后看效果。
7/18
用药：
吃了2盒三共制药的洛索洛芬钠
外用penetrex
好转中，尚未痊愈，快走为主，结合慢跑。
7/7
积液治疗
用药
冰敷 （15～20分钟）
靠墙静蹲
需要看积液量是大是小。我是后交叉韧带重建术后两年半，近期查出有10ml左右的积液（不多）。北医三运医主刀大夫给的建议：1. 静蹲。最好的提升股四头肌和腘绳肌力量的枯燥的训练。闭链，安全，无进一步对膝关节损伤。动作就是 @子非描述的那样。2. 敷。2.1没有痛感和炎症的情况下（比如刚打完球就不是合适时间，要冰敷），用硫酸镁（很便宜，药店超好买）湿热敷。我连敷了两周，去做了核磁，积液吸收了一半。2.2 硫酸镁溶液湿敷很不好操作，我嫌烦，大夫让我换成了芒硝（十水硫酸钠），好买不脏手，效果还没查。老做核磁很不好呀。3.不治疗-->滑膜炎。你看你膝关节已经有变成天气预报的趋势了
我现在美国，最近因膝盖积液做了微创手术，正在恢复阶段。美国医生告知：刚刚做过手术或者有积液的情况下决不能做热敷，一定冰敷。中国传统上什么毛病都热敷，这是不对的。如果关节是无菌炎症，有疼痛，可以热敷，但有积液和炎症必须冰敷。关节手术后做运动复健非常重要。冰敷和运动复健是膝关节恢复的非常重要的手段。
Water On The Knee (Knee Effusion): Causes, Symptoms and Treatments
Treatments for knee effusion
Along with any sort of medical care, knee joint effusion responds well to simple self-care measures, such as rest and elevation as well as icing and exercise. As with any sort of injury, ice should be applied to the affected area only for 15 to 20 minutes at a time. With exercise, a series of fitness activities are established by a physical therapist to strengthen the area to support the weakened knee.
Most treatments for knee joint effusion are based on the cause of the condition, making a "standard" approach to care nonexistent. However, many people with water on the knee need to have the excess fluid removed, so one may undergo a procedure known as aspiration.
Finally, one may need a series of corticosteroid injections, non-steroidal anti-inflammatory drugs (NSAIDs) or antibioticsto reduce inflammation or treat an infection. For others, knee surgery or even joint replacement may be necessary.
Preventing knee effusion
Avoiding sudden jolting movements and rough running surfaces can help prevent knee injuries. Obesity adds pressure to the vulnerable knee joint, so weight reduction may help.
Exercises considered better for the knees include small (not deep) knee bends and straightening motions done while in supination with most weight on the outside of the foot.
Sports that are easier on the knees include walking, swimming (flutter kicks, knees straight), skating, baseball, cross-country skiing, and, depending on the state of the knee, cycling (seat high, low gear, avoiding hills).
Choose activities to suit your own knee strength and capacity, and remember that sports especially hard on the knees include football, sprinting, soccer, rugby, hockey, squash, volleyball, basketball, downhill skiing, tennis and jogging or anything that pounds, jolts, or twists the knees.
7/5
MR结果出来，左膝盖关节囊有积液，医生开了消炎药和白肤软膏，并建议减少运动量。
教训是我应该克服内心的恐惧早点就医（非常恐惧医生说你以后不能再跑步啦），接下来好好治疗彻底直到恢复，当然还是保持一点适量的运动。
6/13
还是得修养，考虑就医，中断跑步，开始游泳。
6月5日
跑了5公里，貌似膝盖还行，这几天主要的恢复手段如下：
- 吃move free
- 服阿斯匹林
- 涂msm药膏
- 每日靠墙半蹲多次，每次不超过一分钟
- 带着髌骨带跑
- 隔天冰敷，每次15分钟
- 穿新的Saucony Ride7跑
如何加强下肢力量？
－ 拱桥
臀大肌和腿后腱动作：仰卧，膝盖呈90度弯曲，脚放在地上。抬起臀部和背部，直到你的身体从肩部到膝盖呈一条直线。保持5到10秒。然后放下。重复10到12次。注意：在动作的最高点处收缩臀大肌，同时不要让脊柱下垂。增加难度：当臀部抬起时，把一条腿伸直。
