緒正專業武術訓練中心，兒童武術才藝班，高雄市、台中市。

膝蓋痠痛別忽視！

Don’t ignore knee pain!

從武術找到緩解與強化的真正方法

Finding real ways to relieve and strengthen yourself from martial arts

✅ 前言：膝蓋痛與練武，是矛盾還是解方？

很多人學武術的時候，第一個擔憂就是「這樣跳、蹲、衝，會不會讓我的膝蓋更痛？」實際上，這個問題背後反映的不是武術本身，而是"動作模式錯誤與膝關節功能不足"。

膝蓋不是孤立運作的，它是下肢肌力、平衡、核心與姿勢整體協作的一環。正確的武術訓練，不僅"不會加重膝蓋問題"，還能透過動作矯正、肌力強化與重心訓練，成為「膝蓋修復的訓練處方」。

✅ Introduction: Knee pain and martial arts, is it a contradiction or a solution?

When many people learn martial arts, their first concern is "Will jumping, squatting, and rushing make my knees hurt more?" In fact, this question does not reflect martial arts itself, but "wrong movement patterns and insufficient knee joint function."

The knee does not work in isolation; it is part of an integrated collaboration of lower extremity strength, balance, core, and posture. Correct martial arts training will not only "not aggravate knee problems", but can also become a "training prescription for knee repair" through movement correction, muscle strengthening and center of gravity training.

🦵 膝蓋痠痛的常見成因

武術學員或日常生活中，常見以下幾種膝蓋痠痛的來源：

1. 過度使用

太長時間重複蹲馬步或錯誤下蹲動作，導致髕骨壓迫或股四頭肌拉扯膝蓋

2. 動作結構不良

骨盆不穩、核心無力、髖關節活動不足，造成膝蓋代償用力

3. 肌肉失衡

大腿前側肌肉緊繃（股四頭肌）、臀肌無力，使膝蓋承受過多壓力

4. 錯誤的著力與步伐

腳掌內外翻、站姿歪斜、發力不穩，讓膝蓋在「錯位中使用」

🦵 Common causes of knee pain

The following are some common sources of knee pain for martial arts students or in daily life:

1. Overuse

Repeated squatting for too long or incorrect squatting movements can cause patellar compression or quadriceps pulling on the knee

2. Poor movement structure

Pelvic instability, core weakness, and lack of hip mobility cause the knee to compensate

3. Muscle Imbalance

Tight front thigh muscles (quadriceps) and weak gluteal muscles, which puts too much pressure on the knee

4. Wrong focus and pace

The soles of the feet are turned inward and outward, the standing posture is crooked, and the force is unstable, causing the knees to be used in a "misaligned position"

🥋 武術訓練中容易傷膝的動作特徵

在武術練習中，如果未經正確引導，以下幾個情境容易導致膝蓋負擔過重：

下蹲未收臀，膝蓋超過腳尖
馬步過低導致髖關節失去張力
起身或轉身時只用膝蓋推，不用臀腿發力
踢腿時未控制收腿動作，膝關節受牽拉壓力

→ 關鍵不是練不練，而是「怎麼練」！

🥋 Movement characteristics that are prone to knee injuries during martial arts training

In martial arts practice, if not properly guided, the following situations can easily lead to excessive burden on the knees:

Squat without tuck in hips, knees over toes
The horse stance is too low, causing the hip joint to lose tension
When standing up or turning, only use your knees to push, without using your hips or legs to exert force
The knee joint is subjected to traction pressure due to the uncontrolled leg retraction when kicking

→ The key is not whether to practice, but how to practice!

🔍 解方：如何用武術改善膝蓋痠痛？

武術講究「內外兼修」，對於膝蓋而言，外在是肌力與動作，內在是結構感知與發力協調。以下是具體改善方法：

🔍Solution: How to use martial arts to improve knee pain?

Martial arts emphasizes "cultivating both inside and outside". For the knees, the external aspect is muscle strength and movement, while the internal aspect is structural perception and force coordination. Here are the specific ways to improve it:

① 調整站姿與下肢對齊

保持"腳掌與膝蓋方向一致"
馬步時膝蓋略微朝外、膝蓋不超腳尖
重心應落在腳掌前三分之二，避免後坐或前傾

🟩 練習建議：
「壁面深蹲」——背靠牆、腳稍前移，慢慢蹲下，練習對齊控制與核心穩定。

① Adjust your standing posture and align your lower limbs

Keep your feet and knees in the same direction
When in horse stance, knees slightly point outwards and knees do not exceed toes
The center of gravity should be on the front two-thirds of the sole of the foot, avoiding sitting back or leaning forward

🟩 Practice suggestions:
"Wall Squat" - lean your back against the wall, move your feet slightly forward, and squat slowly to practice alignment control and core stability.

② 強化臀部與大腿肌群

"臀大肌與股二頭肌"對於穩定膝蓋至關重要
武術中「起、落、轉、踢」都應從臀腿發力，而非膝蓋推動

🟩 練習建議：
「弓步站起練習」、「橋式抬臀」、「弓步靜蹲保持」

② Strengthen the buttocks and thigh muscles

The gluteus maximus and biceps femoris are crucial for stabilizing the knee
In martial arts, "rising, falling, turning, and kicking" should all be driven from the hips and legs, not the knees.

🟩 Practice suggestions:
"Lunge stand-up exercise", "bridge hip lift", "lunge static squat hold"

③ 建立膝關節穩定度與本體感覺

膝蓋有多層穩定機制：肌肉、韌帶、本體感覺神經
練習控制站立與變換動作中的穩定

🟩 練習建議：
「單腳站立閉眼 30 秒」、「動態平衡：八字步走」、「小跳切換重心練習」

③ Establish knee joint stability and proprioception

The knee has multiple layers of stabilization mechanisms: muscles, ligaments, proprioceptive nerves
Practice control of stance and stability in transitions

🟩 Practice suggestions:
"Stand on one leg with eyes closed for 30 seconds", "Dynamic balance: walking with a figure eight step", "Small jump to switch center of gravity exercise"

④ 善用內家武術動作修復膝蓋感知

如太極、形意拳等內家拳法中，動作圓滑、節奏慢，可幫助建立正確的「膝蓋定位感」。

🟩 練習建議：
「太極起勢」與「弓步推掌」——透過慢速控制膝蓋角度與負重感。

④ Make good use of internal martial arts movements to restore knee sensation

In internal martial arts such as Tai Chi and Xingyiquan, the movements are smooth and the rhythm is slow, which can help establish the correct "knee positioning sense".

🟩 Practice suggestions:
"Tai Chi Starting Posture" and "Bow Step and Push Palm" - through slow control of knee angle and weight bearing.

⑤ 避免這些常見錯誤訓練模式

硬撐膝蓋下蹲而非用臀部協助
膝蓋內扣，腳掌外八造成長期內側磨損
忽略休息與修復期，造成慢性發炎

⑤ Avoid these common training errors

Squat with your knees instead of using your hips to help
Knees turned inward and feet turned outward, causing long-term wear on the inner side
Ignoring rest and recovery periods leads to chronic inflammation

⚠️ 膝蓋痛時還能練嗎？

可以！但需改變方式。

| 狀態           | 建議動作                   | 注意事項                 |
| -----          | ----------                  | ---------                  |
| 輕度痠痛    | 太極步、站樁、橋式  | 減少跳躍、衝刺        |
| 中度疼痛    | 低張力核心運動         | 暫停深蹲、踢腿練習 |
| 發炎腫脹期 | 休息+熱敷+醫師建議 | 不可強撐運動           |

⚠️ Can I still exercise when my knee hurts?

Can! But the approach needs to change.

| Status           | Suggested Action                   | Notes                 |
| -----          | ----------                  | ---------                  |
| Mild soreness    | Tai Chi steps, standing posture, bridge pose  | Reduce jumping and sprinting        |
| Moderate pain    | Low-tension core exercises         | Pause squats, kicks |
| Inflammation and swelling period | Rest + hot compress + doctor’s advice | Do not force yourself to exercise           |

🧘‍♂️ 練武也練心：身體協調遠比力量更重要

膝蓋之所以容易疼痛，是因為它夾在「髖關節」與「踝關節」之間，一旦上下兩端不協調，它只能硬撐。而武術，正是強調從心意到肢體的協調、從呼吸到發力的順暢運行。

【學會正確使用身體，是對膝蓋最好的保護。】

🧘‍♂️ Practicing martial arts is also about training the mind: physical coordination is far more important than strength

The reason why the knee is prone to pain is that it is sandwiched between the "hip joint" and the "ankle joint". Once the upper and lower ends are not coordinated, it can only hold on. Martial arts emphasize the coordination of mind and body, and the smooth flow of breathing and force.

【Learning to use your body correctly is the best protection for your knees. 】

📝 別再忍痛，學會修正才是進步的開始

膝蓋痠痛不是「不能動」的藉口，而是提醒你：「你可以動，但要動得正確。」

武術是一門"身心整合的修行"，透過正確動作的反覆鍛鍊，不只可以強壯腿部、穩定關節，還能讓你重拾對自己身體的掌控與信心。

📝 Stop enduring the pain, learning to correct is the beginning of progress

Knee pain is not an excuse to "not move", but a reminder: "You can move, but you have to move correctly."

Martial arts is a "body and mind integrated practice". Through repeated training of correct movements, it can not only strengthen your legs and stabilize your joints, but also allow you to regain control and confidence in your body.

台灣高雄緒正專業武術訓練中心在高雄市、屏東市、台中市等各校區擔任武術、功夫指導，同時也於市中心中央公園、美術館授課，教學年齡由幼兒、國小、國中、高中、大學、成年人等，5歲至60歲均有安排各個年齡層適合的授課內容教學，有武術、南拳、北拳、八極、兵器、太極、養身等複合性課程---------歡迎來電諮詢、預約時段，

林協緒 教練 聯繫方式：0912171795

※ LINE ID：0912171795

※ E-mail：def000005@gmail.com

※ 時間：09:00~21:00

※ Facebook：Lin Shie-Shiu

Taiwan Kaohsiung Shiu Jeng Professional Martial Arts Training Center serves as martial arts and kung fu instructors in Kaohsiung City, Pingtung City, Taichung City and other campuses. It also teaches classes in the Central Park and art museums in the city center. The teaching ages include kindergarten, elementary school, junior high school, and high school. , universities, adults, etc., from 5 to 60 years old, there are courses suitable for each age group, including martial arts, southern boxing, northern boxing, Baji, weapons, Tai Chi, health and other comprehensive courses---- - ----Welcome to call for consultation and make an appointment.

Coach Lin Shie Shiu (Brcue) contact information: 0912171795

※ LINE ID: 0912171795

※ E-mail: def000005@gmail.com

※ Time: 09:00~21:00

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