Name: 膝蓋痛不是老化？問題可能出在你爬樓梯的方式！ (The Mistake Everyone Makes That Hurts Your Knees When Going Up Stairs)
Uploaded: 2026-01-09T21:01:20.000Z
Duration: 2 min 40 s

Hey, does your knee hurt when you walk up the stairs like this?

嘿，你像這樣上樓梯的時候，膝蓋會痛嗎？

嗯，這其實很可能是有原因的，

to 不定詞

I want to show you what that is and how to fix it.

我想讓你看看原因是什麼，以及該怎麼改善。

The first mistake people make when going up the stairs is the alignment of their knees.

大家上樓梯時最常犯的第一個錯誤，就是膝蓋的對齊方式。

And what you want to pay attention to is, is the knee pointing the same direction as the toes?

你要注意的是：你的膝蓋是不是和腳趾指向同一個方向？

你可以看到這裡，很明顯不是。

And when our knee collapses inward like this, it's called a valgus collapse.

當我們的膝蓋像這樣往內塌陷時，這叫做「膝內扣」。

And it's not a symptom of a dysfunctional knee, but

這並不是膝蓋本身出問題的症狀，

it's a symptom of the hip muscles turning off.

而是髖部肌肉沒有好好啟動的結果。

So to fix this, the first thing you're going to want to do is you're going to put your foot on the stair

所以要改善這個問題，第一件事就是把腳放在階梯上，

and you're going to want to push your knee outward like this before you take your step up.

在踏上去之前，先刻意把膝蓋往外推。

So instead of your knee coming inward and taking the step up,

而不是讓膝蓋往內塌，再踏上去，

which is going to grind down your knees and make them hurt,

那樣會磨損你的膝蓋，讓它越來越痛。

you want to push the knee outward like this.

你要做的是像這樣，把膝蓋往外推。

Push into the foot and stand up while keeping the knee outside and pointed the same direction as your toes.

腳穩穩踩住，站起來的同時，保持膝蓋在外側，並且和腳趾方向一致。

The second thing that often happens is you're putting too much pressure on your knee joint

第二個常見問題是，你把太多壓力放在膝關節上，

and not effectively using your hips and glutes, which are the strongest muscles in the lower body.

卻沒有好好使用髖部和臀部這些下半身最強壯的肌群。

When you go to step up a stair, you're putting your toes down or the ball of your foot down.

當你要踩上階梯時，只用腳尖或前腳掌踩上去。

Sometimes you're not even putting your foot all the way on the step.

有時候甚至沒有把整隻腳放上階梯。

that's going to provoke you to bring your knee forward over your toes like this.

這會讓你的膝蓋不自覺地往前超過腳趾。

And then you're going to try to stand up from a stair like this,

接著你就會試著用這個姿勢站起來，

which basically means you're using your quad muscles to be able to extend the knee joint like this.

基本上等於完全靠大腿前側的股四頭肌來伸直膝蓋。

If you have knee pain and you're focused on extending through the knee like this, you're going to hurt.

如果你已經有膝蓋疼痛，又一直用這種方式發力，

Well, what we really want to do instead is instead of focusing on the knee joint,

我們真正想做的，其實不是一直專注在膝蓋，

而是要學會使用「髖部伸展」的力量。

It's much stronger, and it will protect your knees.

這樣比較強壯，也能保護你的膝蓋。

Now, that's not to say that using your knee joint isn't important.

這並不是說膝蓋的力量不重要，

It just means if you're not strong enough to do it, that's what's causing the pain in the first place.

而是如果你目前還不夠強，疼痛就會因此出現。

Instead of stepping onto your toe like this, try to bring your entire foot flat onto the step.

不要只用腳尖踩階梯，而是讓整隻腳平穩地踩在階梯上。

All right? Now, next step just like we did before, push your knee out.

好，接下來就像剛剛一樣，把膝蓋往外推。

And then instead of bringing your whole body forward with your knees over your toes,

然後不要讓整個身體往前、膝蓋超過腳趾，

imagine bowing forward from the hips until you feel a stretch in the glutes and the hamstrings.

而是想像自己從髖部向前折疊，直到感覺到臀部和腿後側被拉伸。

Right here, this is you loading these big strong muscles right here.

就在這裡，你是在啟動這些強大的大肌群。

Now from there, press your whole foot down.

And instead of imagining extending your knee, imagine pushing your hips forward like this.

不要想著伸直膝蓋，而是想像把髖部往前推。

這樣，所有壓力都在我的膝蓋上。

And you can continue that same way as you walk up the stairs,

你上樓梯時都可以持續用同樣的方式，

using your hip muscles rather than using your knee muscles.

多用髖部肌肉，而不是只靠膝蓋。

And if you combine that with pushing your knee out and making sure it's in line with your toes,

如果再加上膝蓋往外推、對齊腳趾，

going up the stairs is going to feel a whole lot easier and it's not going to cause pain in your body anymore.

上樓梯會輕鬆很多，也不再讓身體疼痛。

Click the link down there if you want to learn how to move better and feel better.

如果你想學習如何更好地活動、讓身體更舒服，點擊下面的連結。