Nini Ukuqeqesha I-Knee Yakho
Ubuhlungu bomzimba buphakathi kwezinkinga ezivame ukuhlangana namathambo . Ngenkathi kunezimbangela eziningi zamadolo ezidolo , iningi lingasizwa ngokuzivocavoca ezithile nokuqinisa umzimba. Ngisho noma ukuhlinzwa kuyadingeka emadolweni, ukuvuselela umzimba kuzoba yingxenye yenqubo yakho yokutakula.
Uma ukuhlinzwa kuyadingeka, siyazi ukuthi i- rehab ijwayele ukuba yinkambinkimbi elula emadolweni aqinile.
Iziguli ezinezinhlanzi ezinamandla ezungeze emadolweni eziya ekuhlinzeni zithola ukuphumula okusheshayo nangempumelelo. Lokhu kuboniswe ekufundweni kwezokwelapha kwabantu ababhekene nokuhlinzwa kokuguqa kwamadolo lapho enye yezinkomba ezinokwethenjelwa kakhulu zomsebenzi emva kokuhlinzwa ukuqina kwesiguli nokuhamba kuya kungena ekuhlinzekeni.
Okwenza I-Knee Exercises Yifanele
Umgomo we-knee rehab uphindwe kabili. Enye ukuvimbela ukuncipha kwemisipha ezungeze idolo. Okwesibili ukunciphisa umthwalo emadolweni .
Abantu abanezinhlanzi ezinamandla ezungezile emadolweni bavame ukuba nezinkinga ezimbalwa ngokuhlanganyela. Imisipha ye-Weaker yakha umsebenzi omningi wehlangothini lamadolo ngokunikeza ukusekelwa okuncane. Ngakolunye uhlangothi, imisipha enamandla yomlenze insekelo engcono futhi ilawule idolo.
Ukwehlisa
Ingxenye yokuqala nokugcina yanoma yiluphi uhlelo lokuzivocavoca kufanele kube isimiso esilula. Izindlela ezimbalwa zomlenze ezilula zingathola ukuqeqeshwa kwakho kabusha ukuqala kahle.
Zama ukunganaki lesi sinyathelo, noma ngabe usheshe.
Ngaphambi kokuba uqale uhlelo olululayo, qiniseka ukuthi uyaqonda imithetho eyisisekelo yokwelula kahle. Izindlela zokwehliswa okungalungile zingahle zibe yingozi futhi zingase ziholele ekuthuthukiseni ukulimala.
Ukusebenzisa Imisipha ehamba nge-Surround The Knee
Imisipha ezungeza idolo ihlanganisa i-quadriceps, i-hamstring, nemisipha yamathole.
Ukugxila kokuvuselelwa kwamadolo amaningi kulemisipha. Uma kwenzeka ukulimala, ngokuvamile lezi zinhlanzi ziba buthakathaka futhi zisekelwa phansi emadolweni.
Ukuzivocavoca kwemisipha ezungeze amadolo kuhlanganisa ukuzivocavoca okuqinisayo kwe-quadriceps , ukunqanda ukuvivinya umzimba nokuqinisa umzimba . Abantu abanezinhlungu zamadolophethi (i-runner's knee) aboniswe ukuthi banokuthuthukiswa okungcono uma ukuvivinya umzimba kugxile ekuhlanganyeleni kwe-hip kunokuba idolo. Lokhu kubonakala sengathi kubonisa ukuthi izimpawu eziningi zamadolo ziwumphumela wezinkinga ezivela emgodleni nasesikhwameni, kunokuba kube nezinkinga nje emadolweni.
Ukusebenza ama-St Stabilizers
Ngokuvame ukushiywa phansi, kodwa umthombo ovamile wezinkinga zamadolo, yizinhlanzi ezungeze ukuhlanganiswa kwe-hip. Khumbula ukuthi ngabe ngubani owake wakutshela ukuthi ithambo lesifuba lixhunywe esitokisini se-hip? Ucwaningo olusha luveza ukuthi izinkinga zamadolo zivame ukulandelwa ebuthakathakeni bemisipha ezungeze isiqhwa. Abahlengikazi abaningi abaqhubekayo abahamba phambili bazinikela isikhathi esiningi sokuvuselela imisipha.
Uhlelo lokuthuthukisa ama-hip stabilizers kufanele lugxile kubathengisi be-hip, izimpande ze-hip nezimo ezinobuthi.
Iningi lalezi zivivinyo zingenziwa ngaphandle kwezisindo futhi kufanele zigcizelele ifomu elifanele.
Ukwandiswa kweMiscle Endurance
Iziguli eziningi zihlaziya ngamadolo ngokwenza inombolo ekhethiwe yokuzivocavoca okuqinisayo isikhathi esincane usuku ngalunye. Kodwa iqiniso liwukuthi okubaluleke kakhulu njengamandla onke, ukukhuthazela kwalezi zinhlanzi. Ngaphandle kokukhuthazela, lezi zinhlanzi zizokhathala ngokushesha.
Ukukhuthazela okuqhubekayo kufezwa kahle ngezenzo ezincane ezithinta inhliziyo, phakathi kokuhamba kahle kwebhayisikili. Okunye okuhle kakhulu ukubhukuda noma ezinye iziqu zokudoba. Ukuhamba kuwumthelela olinganiselayo obeka ukucindezeleka okunye ekuhlanganyeleni, kodwa hhayi okuningi njengokusebenza.
Uma kufanele uhambe noma wenze ezinye zezemidlalo ezithinta kakhulu, zama futhi ufake ezinye zebhayisikili nokubhukuda. Futhi, ukugwema amagquma, ikakhulukazi ekukhuphukeni kwe-downhill, kungagcina ukucindezeleka emgodini we-patellofemoral unciphise.
Izwi elivela
Ukubuyiswa kokulimala noma ukuhlinzwa kudinga ukuzibandakanya okusebenzayo kwemisipha ezungeze indawo ephathwayo. Ngokuvamile lezi zinhlanzi zibuthakathaka futhi zizinzile ngenxa yokulimala, futhi ukubuyisela umsebenzi ovamile emadolweni okudinga kudinga okungaphezu nje kokuvumela ukuphulukiswa noma ukulungisa ukukhubazeka kwesakhiwo. Uma imisipha ingabuyiselwa, khona-ke ukuhlanganyela akukwazi ukusebenza ngokujwayelekile. Ukusebenza nomhlengikazi, umqeqeshi, noma umqeqeshi kungasiza ukuqinisekisa ukuthi wenza imisebenzi edingekayo ukuze ubuyisele imishini evamile emadolweni akho.
Imithombo:
> Petersen W, uRembitzki I, uLiebau C. "Ubuhlungu bePatellofemoral kubadlali" J Sports Med. 2017 Jun 12; 8: 143-154.
> Bronstein RD, uSchaffer JC. Ukuhlolwa Kwemvelo Knee: Izidakamizwa ze-Meniscus, I-Cartilage, ne-Patellofemoral "J Am Acad Orthop Surg. Ngo-2017 May; 25 (5): 365-374.