Phatha I-Knee I-Knee Stressfemoral Stress Syndrome Yakho
Uma unamahlombe emadolo ngenxa ye- patellofemoral stress syndrome (PFSS) , ungase uzuze emisebenzini enekhono yophila umzimba ukuze ikusize ukuphatha ubuhlungu bakho futhi ubuyele emsebenzini ophelele. I-PT yakho ingahlola isimo sakho ukucacisa imbangela yenkinga yakho futhi ingakunika ukwelashwa okufanele.
I-Patellofemoral stress syndrome ingabangelwa izici eziningi ezahlukene.
Ukuntula amandla ezinkalweni zakho kungabeka ukucindezeleka okukhulu emadolweni noma emadolweni. Izinyawo ezidumile zingenza imilenze yakho iphenduke ngaphakathi ngokungavamile futhi ibeke ukucindezeleka emadolweni akho. Ukungabi namandla emisipha yakho ye- quadriceps kungase kube yimbangela ye-PFSS.
Uma isazi sakho somzimba sinquma ukuthi i-quadriceps ebuthakathaka ingaba yisici ku-PFSS yakho, cishe uzobeka umzimba wokuqinisa ukusiza indlela usebenza ngayo amadolo. Imisipha yakho ye-quadriceps isiza ukuguqa amadolo akho, futhi kubalulekile ekulawuleni isikhundla se-kneecap yakho ngenkathi uhamba, ugijima, futhi ukhuphuka izitebhisi noma ukhuphuka esihlalweni.
Ngezinye izikhathi ukwenza ama-quadriceps ukuqinisa umzimba kungenza ukucindezeleka okwandayo emadolweni akho, futhi lokhu kungase kwandise ubuhlungu bakho empeleni futhi kungase kwande isimo sakho. Lokho kungakubeka ku-conundrum-udinga ukuqinisa ama-quads wakho, kodwa ngokwenza kanjalo ukwandisa ubuhlungu bakho emadolweni futhi ukwandisa isimo sakho se-PFSS.
Ngakho-ke kukhona ukuqeqeshwa okungenziwa ukuze uqinise ama-quadriceps akho ngenkathi unciphisa ukucindezeleka emadolweni akho?
Bangu. Konke kuxhomeke endleleni owenza ngayo umzimba.
Uyini Ubufakazi Bokubonisa?
Ucwaningo olusanda ku- Journal of Orthopedic and Sports Physical Therapy lwahlola umphumela wezinhlobo ezahlukene zokuzivocavoca kwe-quad ekucindezelweni kwe-patellofemoral joint.
Abacwaningi balinganisa ukucindezelwa kwamadolo ngezifundo eziyi-10 ezinempilo njengoba benza ukuzivivinya nokuzivocavoca ngamadolo.
Ngesikhathi sokuzivocavoca, abacwaningi bathola ukuthi ukucindezeleka kwakuncane ngenkathi kuqhutshwa uhla lwezinyathelo ezithile (ROM). Kusukela ku-0 ukuya ku-45 degrees yokuhamba kwedolo (ama-90 degrees lapho igulo lakho ligobile ngakwesokudla, njengalapho uhlezi esihlalweni), ukucindezeleka nge-kneecap yakho kunciphisa ngesikhathi se-squat. Ukuzivocavoca umzimba okwedlulele ku-45-degree mark kwandise ukucindezeleka kwamadolo.
Ngesikhathi besenza umlenze wokuhlala umlenze, abacwaningi bathola ukuthi ukunciphisa kakhulu kwamadolo kwakulinganiselwa ku-90 kuya ku-45 degree ROM. Njengoba izikhonzi ziqondisa ngamadolo wazo zonke izindlela, ukucindezeleka kokuhlanganyela kwe-patellofemoral kwanda. Abacwaningi baphinde bathola ukuthi ukusebenzisa ukumelana okuguquguqukayo kwakungaphansi kokucindezeleka okukhulu uma kuqhathaniswa nokusebenzisa njalo ukumelana nokusetshenziswa komlenze wokwandisa.
Izwi lokuqapha
Ngenkathi lolu cwaningo lubonisa ukuthi ukucindezeleka kwamadolo kungancishiswa ngokwenza izivivinyo ze-quadriceps ku-ROM ethize, kufaka phakathi izifundo eziphilile. Imiphumela yalinganisa ukwelashwa kwe-patellofemoral okuhlangene futhi ayifani ngokulingana nezihloko ne-PFSS. Ubufakazi buhlinzeka ngohlaka lokusebenzisa uma unquma ukuthi yiziphi izindlela zokuqinisa i-quad zokwenza nokuthi zenzeni ukunciphisa ukucindezeleka kwamadolo.
Indlela yokwenza i-Quad Ukuqinisa Ukuzivocavoca Ngenkathi Ukunciphisa I-Knee Ukucindezela
Ukuzivocavoca okubili okucacile kokuqiniswa kwe-quadriceps yindlela yokuzivocavoca kwe-squat kanye nomsebenzi wokulondoloza umlenze ohlezi. Zombili lezi zisiza ukubandakanya i-quadriceps yakho, kodwa zingase zicindezele futhi zikhulise ubuhlungu bakho. Ngokuguqula lezi zivivinyo, ungasiza ukunciphisa ukucindezeleka nokucindezela ngamadolo akho futhi uqinise i-quadriceps yakho ngenkathi unciphisa ubuhlungu begolo.
Ukwenza umsebenzi wokuzivikela nge-squat ngokuphepha, ume ngezinyawo zakho ububanzi bendwangu ngaphandle kokubamba izingalo zakho phambi kwakho. Vumela kancane amadolo akho ukugoba, kodwa qiniseka ukuyeka ukuguqa lapho amadolo akho e-angle-45 degree.
Bamba lesi sikhundla ngamasekhondi ambalwa, bese ubuyela kancane esimweni sokuqala. Yenza okuphindaphindiwe kuka-10 kuya ku-15 kwalokhu kuhlola futhi qinisekisa ukukhawulela ukuthi ubude kangakanani. Khumbula ukuma lapho amadolo akho egoqa ama-45 degrees.
Ukuze wenze ukuvivinya umzimba ngegolo, hlala esihlalweni ngamadolo akho agubude ama-90 degrees. Hlukisa phansi, kodwa yeka uma sekusele cishe. Amadolo akho kufanele abe ama-45 degrees. Bamba lesi sikhundla ngamasekhondi ambalwa, bese kancane kancane wehlisa umlenze wakho phansi kwesimo sokuqala. Khumbula ukukhawulela idolo lakho eROM ngesikhathi sokuvivinya umzimba. Phinda ubuyekeze ukuphindaphinda okungu-10 kuya ku-15.
Ukusetshenziswa komlenze wokwandisa umlenze kungenziwa inselelo enkulu ngokungeza ukumelana. Ungasebenzisa isisindo se-cuff ekhanda lakho, noma ungasebenzisa umshini wokwandisa umlenze ukwenza umsebenzi.
Kokubili ukuzivocavoca kwe-squat ne-leg extension kwenzelwe ukuqinisa imisipha yakho ye-quadriceps ngenkathi unciphisa ukucindezeleka nokucindezela ukuya emadolweni. Uma ngabe ukuzivocavoca kungabangela ubuhlungu, kufanele ume bese uhlola nochwepheshe wakho wenyama.
Ngaphambi kokuqala lokhu, noma enye, uhlelo lokuvivinya umzimba, hlola nodokotela wakho ukuze uqiniseke ukuthi kuphephile ukuba uyenze.
Njengoba kunezimbangela eziningi ze-PFSS, qiniseka ukuthi usebenza eduze nomhlengikazi wakho wezempilo ukuze uqinisekise ukuthi uphatha zonke izici ezingase ziholele ebuhlungu bakho. Ngesinye isikhathi i- knee brace iyadingeka noma ama-orthotic amahlangu ayadingeka ukuze usize isimo sakho. Kukhona namasu okwehlisa ama-kinesiology angasiza ekulawuleni isikhundla se-kneecap yakho ukuze uphathe i-PFSS.
Ubuhlungu obukhulu obuvela ku-patellofemoral stress syndrome bungakwazi ukulinganisela ikhono lakho lokuhamba, ukugijima nokuhlanganyela emisebenzini evamile yokuzilibazisa. Ukwenza ukuzivocavoca nokuguqulwa komlenze wokuguqula kungasiza ukuqinisa imisipha esekela amadolo akho ngenkathi unciphisa ukucindezeleka emaxheni akho. Lokhu kungasiza ukunciphisa ubuhlungu bakho bese kukukhuphula futhi uhamba ngokushesha futhi ngokuphepha.
Amandla, C. etal. "Ukucindezeleka kokuhlanganyela kwe-Patellofemoral ngesikhathi sokuzivocavoca umzimba okungezona isisindo nesine-weight-bearing quadriceps." UJOSPT, 44 (5) Meyi 2014. 320-327.