【介護者の方へ】膝の痛み諦めていませんか？原因と対策を知りましょう
介護をしながら膝の痛みを感じたことはありませんか。身体を支える足の中でも膝は特に負担がかかりやすい部位であることがわかっています。痛みによって日常生活で多くの制限がでてしまうこともあることでしょう。
この記事では膝の痛みの原因と対策をまとめました。
目次
膝の痛みはどうしておこるのか、膝の役割も考えてみましょう
哺乳類のなかでも人間は二足歩行の生き物です。歩く、走る、座る、ジャンプすると言った動作をするには膝が欠かせません。それだけでなく地面からくる負担に耐えられるようクッションの働きをするのも膝です。また他の哺乳類と比較しても四足歩行に比べるて、二足歩行は不安定なうえ、膝は特に負担がかかりやすいことがわかります。
普通に歩行するだけでも膝へは体重の2倍程度の負担がかかると言われています。走るとなると体重の約4倍もの負担が膝に発生します。そのため標準体重の方に比べ、肥満傾向にある方の膝はさらなる負担がかかりやすいことがわかります。
他にも
①気圧変動（気候変動）
➁骨盤や背骨と言った全身のゆがみが膝に負担をかける
③運動不足等による筋力低下
④トレーニングが偏った結果、筋肉量のバランスが悪いこと
⑤加齢によるもの
⑥誤った力の使い方(要介護者の移動の介助など…膝に負担をかける動きをする)
などが膝の痛みの原因になります。
その痛みはもしかしたら病気の可能性も？
「膝は前から痛いから大丈夫…」と長期にわたり、放置してはいませんか？場合によって次のような病気が原因で膝の痛みを発症していることがあるかもしれません。ここではその一例をご紹介致します。
・変形性膝関節症…加齢により、膝関節でクッションとなる軟骨はすり減っていきます。
そのため直接骨に触れることになるため痛みを発症します。また人によっては関節に水が溜まってしまうこともあります。
加齢によるものが主な発症原因のため高齢の方に多い傾向があります。
・関節リウマチ…膝の関節の中で炎症を起こし痛みを発症します。動かす・安静にするなど関係なく膝が痛みます。関節リウマチは全身の中で関節が存在するところであれば、どこでも発症します。
・半月板損傷…半月板は太ももとふくらはぎを繋ぐ関節に位置する組織でクッションの役割を果たします。スポーツなどで衝撃を受け、半月板を支える筋肉がぎゅっと緊張して炎症を起こし、膝の痛みが生じます。
膝の痛みの対策・予防策で予防しましょう
既に膝の痛みがある方は次の対策を行ってみましょう。また将来的に膝の痛みが出現しないように、予防策も取ってみてください。ここではその一部をご紹介します。いずれにしても、膝の痛みがある場合は医療機関に行き専門家に診てもらうことが大切です。対策・予防策いずれもどこまで行ってよい状態かも確認しましょう。
【病気が原因で起こる膝の痛みの対策】
・日常生活と同じ程度に活動する
→痛みがある場合、つい安静にして過ごしてしまう方は少なくありません。安静にしている時間が長くなることで膝周囲の筋力が低下する恐れがあります。痛みがでている膝をサポートする筋肉が衰えるのは問題です。痛みがあっても普段と同程度の活動を行い膝を動かすのが良いと言われています。
・インソールを利用する
→膝に痛みが出現するのは、膝の役割の一つであるクッション性が落ちてしまっていると言うこと。地面からの衝撃に対してのクッション性の役割を果たすには、靴底にインソールを敷くことで補うことができます。またクッション性のある靴を履くことでも膝への負担軽減の効果が期待できます。
【病気以外が原因で起こる膝に関する痛み】
・姿勢改善
→歩く姿勢、座る姿勢のいずれも、長時間同じ姿勢を取り続けると、膝周囲の筋肉が緊張してしまいます。筋肉の緊張は血流が悪くなる原因。そのため姿勢を改善することが必要となります。
立つ姿勢⇒
・背骨が自然なS字になることを意識します。首と背は力を抜きます
・あごをあげます。無理に顎を引いたりせず、自然に挙げましょう。
・ ひざはまっすぐ伸ばし、曲げないようにします
・肩幅よりやや狭い程度に足の幅は取ります。
・つま先をまっすぐ前方に向ける。かかとから、つま先まで一本のハリで固定されているようなイメージです。
・足裏全体で地面を踏むようにする。
・天井から頭がつられているイメージで立ちます。
座る姿勢⇒
・膝は90度程度にまげ、足底を地面につけるようにします
・背もたれにもたれかからないようにします。
・骨盤を起こすことを意識しましょう
【膝の痛みの予防ができる体操】
・膝を伸ばす
椅子に浅く腰掛け、自分の手で膝の皿の少し太ももの裏に手を添えて痛くない範囲でゆっくり押して伸ばします。足首を反らせて行うと、ふくらはぎがよく伸びます。背筋を伸ばして背中ではなく股関節を曲げるようにすると太ももの後ろが良くなります。入浴後など体が温まっているときに行うと効果的だと言われています。
・膝を曲げる
足首に両手を添えて足首をお尻の方へとゆっくり引き寄せ、膝を曲げます。
痛みの出ない範囲で行うことが大切です。
いずれも15秒-30秒を1回-3回を1セットと考え目安にしてください。1日に1セット以上行いましょう。
まとめ
膝の痛みは放置しないことが大切で、場合によっては病気からくる痛みであることも考えられます。医療機関へ行き専門家に確認した上で、体操などの予防策を取ることや姿勢の改善をやってみましょう。またお持ちの方はインソール等のグッツを利用するのも手です。体に負担がかかり過ぎないよう、たまには介護を休んだり、介護士等、一時的なサービスを利用して人の手を借りることも大切です。大切な家族に力を注ぐあまり、セルフケアが疎かになってしまうことは良くあることです。今一度身体の不調をしっかりと改善しませんか？
「今後の生活環境が変わる事への不安」や「介護を使って生活をどうデザインをしていったら良いか」など介護は協力体制で成り立っております。 ちょっとでも解決できる、ストレス軽減できる記事を目指し、一つの相談場所のメディアを目指しております。
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