{"id":80418,"date":"2026-05-18T08:57:23","date_gmt":"2026-05-18T01:57:23","guid":{"rendered":"https:\/\/hbbgroup.net\/cach-tap-the-duc-khien-nguoi-cao-tuoi-trung-nien-tang-nguy-co-thoai-hoa-xuong-khop\/"},"modified":"2026-05-18T08:57:23","modified_gmt":"2026-05-18T01:57:23","slug":"cach-tap-the-duc-khien-nguoi-cao-tuoi-trung-nien-tang-nguy-co-thoai-hoa-xuong-khop","status":"publish","type":"post","link":"https:\/\/hbbgroup.net\/vi\/cach-tap-the-duc-khien-nguoi-cao-tuoi-trung-nien-tang-nguy-co-thoai-hoa-xuong-khop\/","title":{"rendered":"C\u00e1ch t\u1eadp th\u1ec3 d\u1ee5c khi\u1ebfn ng\u01b0\u1eddi cao tu\u1ed5i, trung ni\u00ean t\u0103ng nguy c\u01a1 tho\u00e1i h\u00f3a x\u01b0\u01a1ng kh\u1edbp"},"content":{"rendered":"
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\"C\u00e1ch<\/p>

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Ng\u01b0\u1eddi d\u00e2n t\u1eadp th\u1ec3 d\u1ee5c n\u00e2ng cao s\u1ee9c kh\u1ecfe – \u1ea2nh: DUY\u00caN PHAN<\/p>\n<\/figcaption><\/figure>\n

Tho\u00e1i h\u00f3a kh\u1edbp g\u1ed1i sau th\u1eddi gian d\u00e0i ch\u1ea1y b\u1ed9<\/h2>\n

\u00d4ng N.V.B. (63 tu\u1ed5i, H\u00e0 N\u1ed9i), c\u00e1n b\u1ed9 \u0111\u00e3 ngh\u1ec9 h\u01b0u, \u0111\u1ebfn kh\u00e1m t\u1ea1i B\u1ec7nh vi\u1ec7n Trung \u01b0\u01a1ng Qu\u00e2n \u0111\u1ed9i 108<\/a>\u00a0trong t\u00ecnh tr\u1ea1ng \u0111au kh\u1edbp g\u1ed1i ph\u1ea3i k\u00e9o d\u00e0i, \u0111au t\u0103ng nhi\u1ec1u khi \u0111i l\u1ea1i v\u00e0 l\u00ean xu\u1ed1ng c\u1ea7u thang. <\/p>\n

Khai th\u00e1c ti\u1ec1n s\u1eed cho th\u1ea5y kho\u1ea3ng 5 n\u0103m nay, \u00f4ng duy tr\u00ec th\u00f3i quen ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i h\u1eb1ng ng\u00e0y v\u1edbi qu\u00e3ng \u0111\u01b0\u1eddng 6 – 8km, \u00edt ch\u00fa \u00fd kh\u1edfi \u0111\u1ed9ng v\u00e0 kh\u00f4ng \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n theo tu\u1ed5i. <\/p>\n

Th\u0103m kh\u00e1m l\u00e2m s\u00e0ng v\u00e0 ch\u1ea9n \u0111o\u00e1n h\u00ecnh \u1ea3nh, c\u00e1c b\u00e1c s\u0129 x\u00e1c \u0111\u1ecbnh \u00f4ng b\u1ecb tho\u00e1i h\u00f3a kh\u1edbp<\/a> g\u1ed1i \u0111\u1ed9 II – III, k\u00e8m theo t\u1ed5n th\u01b0\u01a1ng s\u1ee5n kh\u1edbp. Ng\u01b0\u1eddi b\u1ec7nh \u0111\u01b0\u1ee3c ch\u1ec9 \u0111\u1ecbnh \u0111i\u1ec1u tr\u1ecb n\u1ed9i khoa k\u1ebft h\u1ee3p v\u1eadt l\u00fd tr\u1ecb li\u1ec7u, \u0111\u1ed3ng th\u1eddi \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 chuy\u1ec3n sang c\u00e1c h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p h\u01a1n nh\u1eb1m h\u1ea1n ch\u1ebf ti\u1ebfn tri\u1ec3n c\u1ee7a b\u1ec7nh.<\/p>\n

T\u1ea1i B\u1ec7nh vi\u1ec7n Trung \u01b0\u01a1ng Qu\u00e2n \u0111\u1ed9i 108, kh\u00f4ng \u00edt tr\u01b0\u1eddng h\u1ee3p m\u1eafc c\u00e1c b\u1ec7nh l\u00fd c\u01a1 x\u01b0\u01a1ng kh\u1edbp c\u00f3 li\u00ean quan tr\u1ef1c ti\u1ebfp \u0111\u1ebfn vi\u1ec7c t\u1eadp luy\u1ec7n th\u1ec3 thao kh\u00f4ng \u0111\u00fang c\u00e1ch d\u1eabn \u0111\u1ebfn c\u00e1c b\u1ec7nh nh\u01b0 \u0111au kh\u1edbp g\u1ed1i, kh\u1edbp h\u00e1ng, c\u1ed9t s\u1ed1ng c\u1ed5 v\u00e0 c\u1ed9t s\u1ed1ng th\u1eaft l\u01b0ng ng\u00e0y c\u00e0ng gia t\u0103ng. <\/p>\n

Trong \u0111\u00f3, nhi\u1ec1u tr\u01b0\u1eddng h\u1ee3p nguy\u00ean nh\u00e2n \u0111\u1ebfn t\u1eeb l\u1ef1a ch\u1ecdn m\u00f4n t\u1eadp v\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u1eadp th\u1ec3 thao ch\u01b0a ph\u00f9 h\u1ee3p, khi\u1ebfn t\u00ecnh tr\u1ea1ng tho\u00e1i h\u00f3a x\u01b0\u01a1ng kh\u1edbp di\u1ec5n ti\u1ebfn nhanh h\u01a1n\u2026<\/p>\n

Theo c\u00e1n b\u1ed9 y t\u1ebf c\u1ee7a khoa kh\u00e1m b\u1ec7nh c\u00e1n b\u1ed9 cao c\u1ea5p, B\u1ec7nh vi\u1ec7n Trung \u01b0\u01a1ng Qu\u00e2n \u0111\u1ed9i 108, tho\u00e1i h\u00f3a x\u01b0\u01a1ng kh\u1edbp l\u00e0 b\u1ec7nh l\u00fd m\u1ea1n t\u00ednh, ti\u1ebfn tri\u1ec3n t\u1eeb t\u1eeb, \u0111\u1eb7c tr\u01b0ng b\u1edfi t\u1ed5n th\u01b0\u01a1ng s\u1ee5n kh\u1edbp, x\u01b0\u01a1ng d\u01b0\u1edbi s\u1ee5n v\u00e0 c\u00e1c c\u1ea5u tr\u00fac quanh kh\u1edbp, g\u00e2y \u0111au, h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng v\u00e0 \u1ea3nh h\u01b0\u1edfng l\u1edbn \u0111\u1ebfn ch\u1ea5t l\u01b0\u1ee3ng cu\u1ed9c s\u1ed1ng. <\/p>\n

Tr\u01b0\u1edbc \u0111\u00e2y b\u1ec7nh th\u01b0\u1eddng g\u1eb7p \u1edf ng\u01b0\u1eddi cao tu\u1ed5i, song hi\u1ec7n nay c\u00f3 xu h\u01b0\u1edbng tr\u1ebb h\u00f3a, \u0111\u1eb7c bi\u1ec7t \u1edf nh\u00f3m ng\u01b0\u1eddi tr\u00ean 40 tu\u1ed5i.<\/p>\n

M\u1ed9t trong nh\u1eefng sai l\u1ea7m ph\u1ed5 bi\u1ebfn l\u00e0 l\u1ef1a ch\u1ecdn m\u00f4n th\u1ec3 thao c\u00f3 c\u01b0\u1eddng \u0111\u1ed9 cao, t\u1ea1o \u00e1p l\u1ef1c l\u1edbn l\u00ean kh\u1edbp trong khi h\u1ec7 c\u01a1 x\u01b0\u01a1ng kh\u1edbp \u1edf tu\u1ed5i trung ni\u00ean \u0111\u00e3 b\u1eaft \u0111\u1ea7u c\u00f3 nh\u1eefng thay \u0111\u1ed5i sinh l\u00fd “\u0111i xu\u1ed1ng”, kh\u00f4ng c\u00f2n ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c m\u00f4n th\u1ec3 thao, nh\u01b0 ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, \u0111\u00e1 b\u00f3ng, tennis, pickleball, c\u1ea7u l\u00f4ng\u2026 <\/p>\n

“\u0110\u00e2y l\u00e0 nh\u1eefng m\u00f4n th\u1ec3 thao c\u00f3 \u0111\u1ed9ng t\u00e1c b\u1eadt nh\u1ea3y, xoay v\u1eb7n kh\u1edbp li\u00ean t\u1ee5c, n\u1ebfu t\u1eadp luy\u1ec7n k\u00e9o d\u00e0i, kh\u00f4ng ki\u1ec3m so\u00e1t c\u01b0\u1eddng \u0111\u1ed9 d\u1ec5 g\u00e2y qu\u00e1 t\u1ea3i, l\u00e0m t\u1ed5n th\u01b0\u01a1ng s\u1ee5n kh\u1edbp v\u00e0 d\u00e2y ch\u1eb1ng. Ho\u1eb7c kh\u00f4ng kh\u1edfi \u0111\u1ed9ng k\u1ef9, t\u1eadp sai t\u01b0 th\u1ebf c\u0169ng l\u00e0 nh\u1eefng nguy\u00ean nh\u00e2n th\u01b0\u1eddng g\u1eb7p d\u1eabn \u0111\u1ebfn t\u1ed5n th\u01b0\u01a1ng kh\u1edbp”, v\u1ecb n\u00e0y cho hay.<\/p>\n

T\u1eadp th\u1ec3 d\u1ee5c l\u00e0m sao \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe?<\/h2>\n

\u0110\u1ec3 vi\u1ec7c t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao <\/a>th\u1ef1c s\u1ef1 mang l\u1ea1i hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n, chuy\u00ean gia khuy\u1ebfn c\u00e1o m\u1ecdi ng\u01b0\u1eddi c\u1ea7n l\u1ef1a ch\u1ecdn m\u00f4n t\u1eadp ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 t\u00ecnh tr\u1ea1ng x\u01b0\u01a1ng kh\u1edbp. <\/p>\n

C\u00e1c h\u00ecnh th\u1ee9c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng, \u00edt g\u00e2y \u00e1p l\u1ef1c l\u00ean kh\u1edbp nh\u01b0 \u0111i b\u1ed9, b\u01a1i l\u1ed9i, \u0111\u1ea1p xe, yoga, th\u00e1i c\u1ef1c quy\u1ec1n\u2026 \u0111\u01b0\u1ee3c khuy\u1ebfn kh\u00edch, nh\u1ea5t l\u00e0 v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 bi\u1ec3u hi\u1ec7n \u0111au kh\u1edbp. Tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i t\u1eadp, c\u1ea7n kh\u1edfi \u0111\u1ed9ng \u0111\u1ea7y \u0111\u1ee7, ch\u00fa \u00fd th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt, t\u01b0 th\u1ebf v\u00e0 nh\u1ecbp \u0111\u1ed9. <\/p>\n

Vi\u1ec7c t\u1eadp luy\u1ec7n n\u00ean \u0111\u01b0\u1ee3c duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n nh\u01b0ng kh\u00f4ng qu\u00e1 s\u1ee9c, tr\u00e1nh t\u00e2m l\u00fd ch\u1ea1y theo th\u00e0nh t\u00edch. Khi xu\u1ea5t hi\u1ec7n c\u00e1c d\u1ea5u hi\u1ec7u \u0111au kh\u1edbp k\u00e9o d\u00e0i, s\u01b0ng, c\u1ee9ng kh\u1edbp bu\u1ed5i s\u00e1ng, ng\u01b0\u1eddi t\u1eadp c\u1ea7n gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 ho\u1eb7c t\u1ea1m d\u1eebng ngay t\u1eadp luy\u1ec7n v\u00e0 \u0111i kh\u00e1m chuy\u00ean khoa.<\/p>\n

C\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 sinh ho\u1ea1t h\u1ee3p l\u00fd c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c b\u1ea3o v\u1ec7 h\u1ec7 x\u01b0\u01a1ng kh\u1edbp. B\u1ed5 sung \u0111\u1ea7y \u0111\u1ee7 canxi, vitamin D, protein v\u00e0 duy tr\u00ec c\u00e2n n\u1eb7ng ph\u00f9 h\u1ee3p s\u1ebd gi\u00fap gi\u1ea3m t\u1ea3i cho c\u00e1c kh\u1edbp, g\u00f3p ph\u1ea7n l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh tho\u00e1i h\u00f3a. <\/p>\n

T\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao \u0111\u00fang c\u00e1ch kh\u00f4ng ch\u1ec9 g\u00f3p ph\u1ea7n n\u00e2ng cao s\u1ee9c kh\u1ecfe, t\u0103ng c\u01b0\u1eddng th\u1ec3 l\u1ef1c m\u00e0 c\u00f2n l\u00e0 bi\u1ec7n ph\u00e1p quan tr\u1ecdng gi\u00fap ph\u00f2ng ng\u1eeba c\u00e1c b\u1ec7nh l\u00fd c\u01a1 x\u01b0\u01a1ng kh\u1edbp, g\u00f3p ph\u1ea7n gi\u1eef g\u00ecn s\u1ee9c kh\u1ecfe l\u00e2u d\u00e0i.<\/p>\n

<\/pattern> <\/defs> <\/svg> \u0110\u1ecdc ti\u1ebfp <\/a> <\/pattern> <\/defs> <\/svg> V\u1ec1 trang Ch\u1ee7 \u0111\u1ec1 <\/a> <\/p>\n<\/p><\/div>","protected":false},"excerpt":{"rendered":"

Ng\u01b0\u1eddi d\u00e2n t\u1eadp th\u1ec3 d\u1ee5c n\u00e2ng cao s\u1ee9c kh\u1ecfe – \u1ea2nh: DUY\u00caN PHAN Tho\u00e1i h\u00f3a kh\u1edbp g\u1ed1i sau th\u1eddi gian […]<\/p>","protected":false},"author":5,"featured_media":80419,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[221],"tags":[],"class_list":["post-80418","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chung-khoan"],"acf":[],"_links":{"self":[{"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/posts\/80418","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/comments?post=80418"}],"version-history":[{"count":0,"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/posts\/80418\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/media\/80419"}],"wp:attachment":[{"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/media?parent=80418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/categories?post=80418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hbbgroup.net\/vi\/wp-json\/wp\/v2\/tags?post=80418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}