Source record CMC Political Work Department · 2026-08-09

关节养护指南丨肩部“防护套”受损怎么办

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Desk	China Desk
Publishing institution	CMC Political Work Department
Source outlet	PLA Daily (解放军报) (pla_daily)
Source language	zh-Hans — an attribute of the source, not of this record
Source-stated publication date	2026-08-09
Original URL	http://www.81.cn/yw_208727/16478494.html
Collected at	2026-08-09 13:29:44 — collection metadata, not a publication time
Content fingerprint	2088e0728b27ed975db35327da544b9ed4565771e31d173c887e2e285e571e29 — taken when the record was captured, over the stored original title and text
Collection run	107

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肩部“防护套”受损怎么办 ■任亮张子茹肩袖是包裹在肩关节周围的4块小肌肉和肌腱，是肩关节的“防护套”和发力的“传送带”，能稳定肩关节，支撑举臂、转肩等发力动作。急性损伤和长期慢性劳损，都可能导致肩袖损伤，进而引发肩部不适和功能障碍。急性损伤多见于投掷、器械训练等上肢发力类训练，比如训练中突然进行过度发力的投掷动作，摔倒时手部撑地、肩部受力过猛等，都可能直接拉伤肩袖肌腱。长期慢性劳损，也是肩袖损伤的常见诱因。比如，长期反复进行肩部外展、上举类动作，肩袖肌腱反复和肩峰产生摩擦撞击，长时间刺激就会逐渐出现肌腱退变、磨损。肩袖损伤根据严重程度，大致可以分成以下3度。轻度（Ⅰ度）。肌腱充血水肿，训练后肩部酸胀，充分休息后不适感能缓解，对正常活动影响有限。中度（Ⅱ度）。肌腱出现了部分“小裂口”，疼痛明显，夜间肩部受压时常痛醒。重度（Ⅲ度）。肌腱彻底“断了”，患者胳膊抬不起来，日常穿衣、吃饭都受影响，此时必须尽快就医。一旦察觉肩部异常、怀疑肩袖受损，应立刻开展急性期规范处理：停止挥臂、牵拉器械等肩部负重发力动作，充分放松肩关节。受伤48小时内，用毛巾包裹冰袋冷敷患处，每次敷15分钟左右；切忌热敷，否则会加重肿胀症状。中度损伤可用三角巾或前臂吊带悬吊患肢，限制肩关节大幅度活动，勿随意推拿按摩，防止肌腱撕裂程度加重。若是重度损伤，完成临时制动后，需尽快送往医院检查治疗。做好防护，能最大限度降低肩袖损伤的发生风险。在此，为大家推荐一套实用的护肩法。训练前充分热身，激活肩袖肌群。①肩关节环绕。双臂自然下垂，双肩顺时针、逆时针各缓慢环绕15圈，以放松关节囊。②弹力带外旋。手握弹力带缓慢外旋手臂，感受肩后侧发力，每侧12次，激活肩袖外侧肌群。③肩胛骨收缩。双臂下垂，双肩向后向内收紧，模拟夹背动作，3秒后放松，重复15次，有助于提升肩胛骨稳定性。训练中规范发力，防止肩袖代偿。发力全程保持肩部下沉、后收，避免含胸前扣、耸肩抬肩。训练后及时放松，舒缓肩袖压力。训练结束后，可通过泡沫轴放松和静态拉伸的方式放松肩袖。泡沫轴放松：将泡沫轴放在肩后侧缓慢滚动，每侧肩部滚动1分钟。静态拉伸的方式包括手臂交叉对侧牵拉和屈肘贴墙拉伸。日常养成好习惯，做好肩部防护。避免长时间保持单一姿势，久坐伏案时每隔1小时活动肩部；训练过程中遵循循序渐进原则，不盲目追求大重量、多组数；训练过程中一旦出现肩部疼痛、活动受限等症状，必须立即停止。轻微损伤休养1~2周大多可逐步恢复，持续性疼痛务必及时就诊。肩部伤病重在预防。建议大家主动捕捉身体发出的预警信号，坚持科学组训、依规参训，主动规避训练伤。

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Source text. CMC Political Work Department. "关节养护指南丨肩部“防护套”受损怎么办." PLA Daily (解放军报), 2026-08-09. http://www.81.cn/yw_208727/16478494.html.

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