Source record CMC Political Work Department · 2026-09-06

俯卧撑后肩痛早治疗

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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	2026-09-06
Original URL	http://www.81.cn/yw_208727/16483900.html
Collected at	2026-09-06 15:45:44 — collection metadata, not a publication time
Content fingerprint	2af943a85e38aae90451f49d3e8b929046f82d72ff822336111c76a95bfbd841 — taken when the record was captured, over the stored original title and text
Collection run	132

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俯卧撑是一项常见的运动，能有效锻炼胸大肌、三角肌、肱三头肌及腹直肌、腹外斜肌、竖脊肌等肌群。有的战友做俯卧撑后，感到肩膀前方或外侧疼痛，可能是出现了肩峰下撞击综合征、肱二头肌长头肌腱炎或肩袖损伤，应及早处理。肩关节灵活性强、稳定性差，做俯卧撑时，需要承受大部分的身体重量，如果动作变形、肌肉力量失衡或过度训练，就可能引起肩部疼痛。错误的动作模式是肩痛的主要诱因。常见的错误动作模式主要有以下几种—— 手肘过度外展（“T”字形姿势）。若双手打开角度过大，身体下降时接近“T”字形，会使肩关节处于内旋位，肩峰下间隙（肩峰与肱骨头之间的通道）变窄，容易挤压到冈上肌肌腱、肱二头肌长头腱和肩峰下滑囊，引发撞击和疼痛。肩胛骨未收紧。身体下降时肩胛骨过度前伸，推起时无法后缩并下沉，会让肩关节承受过大压力，导致肩部肌肉拉伤、肩袖损伤。塌腰或撅臀。塌腰或撅臀会增加肩关节的负荷，以代偿核心肌群的不足，也可能引起肩痛。肌肉力量失衡，容易导致肩关节失稳，进而引发肩部疼痛。若胸大肌过度发达、背部肌群过弱，会将肩关节向前拉扯，导致“圆肩”姿态；在这种姿态下做俯卧撑，肩峰下撞击的风险会进一步加大。若肩袖肌群薄弱，肩关节活动时肱骨头无法安全地保持在肩关节盂内，可能会摩擦或撞击其他组织，进而导致肩关节局部疼痛、活动受限。过度训练容易导致肩部累积性损伤。若突然增加训练次数或组数，肩膀周围的肌腱和软组织无法适应突然增加的运动量，就容易出现疼痛症状。连续进行高强度俯卧撑训练，未给身体充足的恢复时间，也会引发累积性劳损。既往肩部损伤没有完全康复，再次进行过量俯卧撑训练，可能导致二次损伤。此外，有些人的肩峰形状天生呈钩状，这种结构会使肩峰下空间更小，更容易发生撞击。俯卧撑后的肩痛可遵循“急性处理—诊断评估—纠正训练”的处理原则。急性处理。急性期可进行以下处理：一是保护。立即停止俯卧撑训练，避免再次受到伤害。二是休息。充分休息，避免所有会引发疼痛的动作。三是冰敷。疼痛发生后的48小时内，用薄毛巾或纱布包裹冰袋冰敷疼痛区域15~20分钟，每天数次，以减轻炎症和肿胀；切勿将冰块直接放置在皮肤表面，防止冻伤。四是加压。如有必要，可使用弹性绷带轻微加压以减轻肿胀，但不要过紧。五是抬高。休息时尽量将手臂抬高，有助于组织液回流，减轻肿胀和疼痛症状。诊断评估。只要未达到需要手术的程度，可以在无痛范围内进行温和的拉伸和活动，以缓解疼痛、改善肩关节功能。如果疼痛剧烈超过3~5天，并伴有活动范围严重受限的情况，一定要到专业的医疗机构诊治。纠正训练。解决肩关节疼痛不仅要处理症状，还要注意预防损伤再次发生。建议战友们平时加强肩部锻炼，提高肩关节的稳定性和抗冲击能力。进行俯卧撑训练时保持正确姿势，合理安排运动量，不要盲目追求次数和难度。如果肩关节已经受损，应及时就医，并积极按照医生的治疗意见，做好康复训练和日常保护。

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Source text. CMC Political Work Department. "俯卧撑后肩痛早治疗." PLA Daily (解放军报), 2026-09-06. http://www.81.cn/yw_208727/16483900.html.

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