I-Therapy Physical Ukuzivocavoca kwe-Hip Impingement

I-FAI: Ukuzivocavoca kwe-Femoroacetabular Expingement

Ukufakelwa kwe-Femoroacetabular (FAI) yisimo esiswini sakho noma ezinqeni ezingabangela ubuhlungu be-hip , ubuhlungu bomlenze, nokuhamba okulinganiselwe ukuhamba. Ubuhlungu obuvela ku-FAI bungakuvimbela ekwenzeni umsebenzi wakho ojwayelekile noma imisebenzi yokuzilibazisa. Uma unayo i-FAI, ungase uzuze ngokusebenza nomhlinzeki wenyama ukuze akusize uphinde uphinde uthole ukunyakaza , amandla, futhi uthuthukise ukuhamba okungahambi kahle kwezinhlungu.

Ukuzivocavoca njenge-Primary Treatment ye-FAI

Uma uvakashela i-PT yokwelashwa ye-FAI, angase anikele ngezindlela ezihlukahlukene zokwelapha ukuphatha ubuhlungu bakho nokunyakaza kokungasebenzi. Izindlela zokwelapha , njengokushisa noma ukugqugquzela kagesi , zingasetshenziswa ukulawula ubuhlungu nokuthuthukisa ukusebenza kwemisipha. (Ukunakekelwa kufanele kusetshenziswe lapha; ukwelapha okungahambi kahle akuzange kuboniswe ukuthi kuphumelele kakhulu ezimweni eziningi zamathambo njenge-FAI.)

Uma unayo i-FAI, kungenzeka ukuthi umhlinzeki wakho womzimba uzokunikeza izivivinyo ezenzelwe ukuzenza. Ukuzivocavoca kufanele kube yithuluzi lakho eliyinhloko ekwelapheni kwe-FAI. Kungani? Ngoba ucwaningo luye lwabonisa ukuthi ukuvivinya okulungile kungakusiza ukuthi ululame ngokugcwele futhi uphathe iziqephu zesikhathi esizayo zobuhlungu obuvela ku-FAI. Ngaphezu kwalokho, izenzo ze-FAI ziphephile ukwenza, futhi zikubeka ekulawuleni ukwelashwa kwakho futhi unakekele isimo.

Ukuqalisa

Nasi uhlelo lwesampula lokuzivocavoca lwe-hip FAI ongayithola lapho uvakashela i-PT yalesi simo. Ukuzivocavoca kugxile ekuthuthukiseni ukuhamba kwe-hip nokuguquguquka, amandla we-hip , ibhalansi, nokuhamba komsebenzi jikelele. Khumbula, ngaphambi kokuba uqale lokhu, noma olunye uhlelo lokuzivocavoca, hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivocavoca kuphephile ukuba ukwenze. Futhi, sebenzisana eduze ne-PT ukuze uqiniseke ukuthi usebenzisa kahle futhi wenza imizimba efanele yesimo sakho.

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I-Hip Flexor Yehlisa

Abantu abaningi abane-hip ye-hip babhekana nokuqina eqenjini lezinsizwa okuthiwa i-iliopsoas. Lezi zinhlanzi ezisekuqaleni kwezinkalo zakho zisiza ukugoba u-hip up, futhi ukuqina lapha kungase kube yimbangela eyodwa yokuzizwa okuthinta wena ngaphambi kwesikhumba sakho lapho uhlezi noma ugoqa isiqhwa sakho nge-FAI.

Ukwehlisa imisipha yakho ye-flexible ye-hip kungaba yinto eyodwa ebalulekile yohlelo lwakho lokusebenzisa i-FAI. Nansi indlela okwenza ngayo:

1. Ngena endaweni ehamba ngamadamu ngamadolo akho phansi. Amadolo phansi kufanele abe yi-flexible hip flexor ongathanda ukuwelula. Unyawo lwakho kufanele lube luhle phansi phansi phambi kwakho.
2. Gcina umhlane wakho uqonde ngqo nesifuba sakho phezulu, futhi kancane kancane uthuthe umzimba wakho phambili.
3. Misa kancane izibeletho zakho ngokudweba inkinobho yakho yesisu ekuqondeni umgogodla wakho.
4. Qinisekisa imisipha yakho ye-butt.
5. Kumele uzizwe unomusa phambi komlenze wakho nethanga emlenzeni ngegolo phansi.
6. Bamba ukwelula imizuzwana engu-15 kuya kwangu-30, bese uphinda izikhathi ezingu-3.

Khumbula ukumisa ukwelula uma uzizwa ubuhlungu obukhulu emlenzeni noma emlenzeni wakho. Noma yikuphi ukukhathazeka ongase uzizwe ngenkathi usule kufanele kuhambe uma ubuyela endaweni yokuqala yalolu hlelo.

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Piriformis Sula

Umzimba wakho we-piriformis usezingeni elijulile emlonyeni wakho ngaphansi kwemisipha yakho ye-gluteus. Isebenza ukushintshanisa nokuzinzisa isihenqo sakho, futhi ingase izwe inzima uma unesiphithiphithi se-hip noma i-FAI. Umhlinzeki wakho wezinto ezingokwenyama angase anwebe umsizi wakho we-piriformis njengengxenye ye-FAI rehab. Nansi indlela okwenza ngayo:

1. Themba ngemuva kwakho ngamadolo akhohliwe.
2. Dlulisa umlenze ozokwelula phezu kwamadolo akho egobile ukuze isifuba sakho siphumule ngaphezu kwamadolo akho.
3. Thatha ithanga lomlenze wakho lisekela umlenze wakho ogobile, bese uyidonsa ngesifuba esifubeni sakho.
4. Kumele uzizwe kancane ukudonsa ngemuva kwe-hip yakho.
5. Bamba ukwelula kwamasekhondi angu-15 kuya kwangu-30, bese uphumula. Phinda izikhathi ezingu-3.

Ukulula okuhlukile kwe-piriformis yakho kanye ne-hip posterior kuyinto nje ukulala amanga emhlane wakho bese uletha idolo lakho ehlangothini elihlukile. Ukubamba ngezandla zakho, bese udonsa ngomoya ophansi kuze kube yilapho ilula lizwakala ngemuva kwe-hip kanye namadokodo akho. Futhi, bamba imizuzwana engu-15 kuya kwangu-30, uphinde uphinde izikhathi ezingu-3. Misa uma uzwa ubuhlungu obukhulayo noma obuhlala njalo.

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I-Groin Stretch

Uma une-hip i-FAI, ungase uzizwe unesisindo emathangeni nasaphakathi. Umhlinzeki wakho wenyama angakudlulisela imisipha yakho ye-groin, noma u-hip adductors, njengengxenye yenkqubo yakho ye-PT. Yile ndlela ongayenza ngayo i-groin stretch ephumelelayo, ebizwa ngokuthi i-butterfly stretch:

1. Hlala uphakamise phezulu futhi imilenze yakho phambi kwakho.
2. Bhonqa amadolo, ujikeleze amathanga akho, bese ubeka izinyawo zakho ndawonye.
3. Vumela ngobumnene amadolo akho aguqe awele phansi kuze kube yilapho uzwakala uzwakala emathangeni akho angaphakathi.
4. Bamba ukwelula imizuzwana engu-15 kuya kwangu-30, bese uphinda izikhathi ezingu-3.

Khumbula ukuma uma uzizwa ubuhlungu obukhulu emlonyeni wakho. Uma lokho kwenzeka, hlola nomuthi wakho wenyama.

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Ukuqinisa i-Hip

Uma isazi sakho somzimba senza ukuhlolwa kokuqala nokuhlolwa kwe-hip yakho ye-hip, angase athole ubuthakathaka nxazonke emisipha ye-hip yakho. Ukusebenza ekuqiniseni i-hip kungaba ingxenye eyodwa yohlelo lwakho lokuvivinya umzimba we-hip FAI. Ukuzivocavoca ongakwenza ku-PT (noma njengengxenye yohlelo lokuzivocavoca ekhaya) kungafaka:

• Amabhuloho
• Amabhuloho Asemthethweni Yomthetho
• Amabhuloho weBhola
• Amagobolondo e-Clam
• Ukuhamba ngezinyawo
• Umlenze oqondile uphakamisa
• I-bandal lateral ihamba
• I-Isometric hip iphakanyiswe

Lezi zivivinyo zingenziwa nsuku zonke, noma i-PT yakho ingabayala ukuba wenze njalo ngosuku. (Ngezinye izikhathi ujabulela usuku noma ezimbili zokuphumula kwemisipha yakho ye-hip kungcono ngenkathi uvuselela i-FAI yakho.)

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Ukomeleza Okuyinhloko

Uma une-hip FAI, ungase uzuze ekwenzeni umzimba wokuzivocavoca. Kungani? Ngenxa yokuthi izivivinyo ezenza umgomo wakho-izibeletho, izicubu ze-hip, kanye nemisipha ephansi emuva, konke kufakwe kwi-pelvis. I-pelvis yakho igcina isixhumi se-joint yakho ye-hip, ngakho ukuthola ukulawula kahle kwe-neuromuscular yengqalasizinda yakho kanye nekhanda kungase kube yingxenye ebalulekile yohlelo lwakho lokuzivocavoca lwe-FAI.

Abanye abasebenzisa ukuthi i-PT yakho ingabe ikunikezela ngomgomo wakho ingafaka:

• Ukunyakaza kwepelvic
• Iwashi le-pelvic
• Ukubhinqa
• Ukuphakanyiswa komlenze okuqondile

Ukuzivocavoca okuyinhloko kungenziwa ngeziphindaphinda ezingu-15 kuya kwezingu-20. I-PT yakho ingakukhombisa ukuthi ungayenza kanjani umsebenzi ngamunye. Mane ukhumbule ukuyeka noma yikuphi ukuvivinya okubangela ubuhlungu.

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Ukulinganisa nokuPhathwa kwemisebenzi

Esinye isici esibalulekile sohlelo lwakho lwe-rehab ye-FAI lungase kube ukulinganisela nokuqeqeshwa kokungena. (Ukuzizwa nje kumane ukuqwashisa komzimba wakho nokuthi uxhumana kanjani nemvelo.) Ukuthuthukisa ibhalansi yakho kungakusiza ukuba ulawule isikhundla sakho se-pelvic nesiphansi, uthathe ukucindezela ukuhlanganyela kwakho kwe-hip nokukhulula ubuhlungu obuvela ku-FAI.

Ukuzivocavoca umzimba kungase kuqale ngesimo somlenze owodwa. Ungama ngezinyawo ezimbili, ubambe ibhalansi yakho imizuzwana engu-30. Ukwenza lo msebenzi ube inselele kakhulu, zama ukuvala amehlo akho noma ukuma endaweni engaphelele njengenduku noma ehlongozwe ithawula.

Ukuzivocavoca okuthuthukisiwe kungabandakanya:

• Isikwele esisodwa somlenze
• Umlenze owodwa omile ibhola uphonsa
• Ukusebenzisa ibhodi le-BOSU noma le- BAPS
• Ukuma ebhodini lokulinganisela noma ebhodini le-wobble

Enye ye-caveat ebalulekile ngokusebenza ekuthuthukiseni ibhalansi nokuzivocavoca: Kumelwe udale izimo lapho ibhalansi yakho inselele khona, kodwa kufanele uhlale uphephile ngenkathi wenza njalo. Qiniseka ukuthi unokuthile okuzinzile okuseduze ukugcina ukulawula ibhalansi yakho nokuvimbela ukuwa.

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Ukuqeqeshwa Okusebenzayo

Uma ubuhlungu bakho be-hip obuvela ku-FAI bungakuvimbela ukwenza umsebenzi wakho ovamile noma umsebenzi wokuzilibazisa, wena PT ungasebenza nawe ukukusiza ukuthi ubuyele emsebenzini ophelele.

Uma ubuhlungu bakho be-hip kukuvimbela ekwenzeni imisebenzi yakho evamile yomsebenzi, i-PT yakho ingakusiza ukuthola amasu okufeza imisebenzi yakho ephathelene nomsebenzi. Uma ukuhlanganyela kwezemidlalo kunqunyelwe, umhlinzeki wakho angasebenza nawe ukuze abuyele enkundleni yezemidlalo. Ukuzivocavoca nemisebenzi ongayenza phakathi nalesi sigaba sohlelo lokuzivocavoca lwe-FAI kungafaka:

• Ukufunda ukugxuma nokuhlala kahle
• Ukwenza ukuhlolwa kwegciwane elilodwa lomlenze nokuqeqesha
• Ukuqhubeka nokwandisa ibhalansi nokulawulwa kwe-neuromuscular of the hips, i-pelvis, kanye nemigqa ephansi

Khumbula, uhlelo lwakho lokuvuselela i-FAI kufanele luhloselwe izidingo zakho ezithile. Wena nomhlengikazi wakho womzimba kufanele usebenze ndawonye ukuze uhlele uhlelo oluhle lokuzivocavoca nokuqeqesha ukukusiza ukuthi ubuyele ezingeni eliphezulu lomsebenzi wakho.

Izwi elivela

Uma une-hip FAI, ungase uzuze ekwelapheni okungokwenyama ukukusiza ukuthi uphinde uthole ukuhamba okuvamile, amandla, nokuhamba komsebenzi okungahambi kahle. Udokotela wakho wenyama kufanele abe ngumlingani othembekile ekusizeni ukuthi uphinde uhambe. Ngenkathi i-FAI ingaba isimo esibuhlungu, ukuzivocavoca-njengalabo abakulesi hlelo-kungakusiza ukuba ubuyele ezingeni lakho elivamile lomsebenzi ngokushesha futhi ngokuphepha.

> Umthombo:

> I-Wall, i-PD, ne-etal. Ukwelapha Okungasebenzi Okubanjelwe Kwabesifazane Kwabesifazane: Ukubuyekezwa Okuhlelekile Kwezincwadi. I-PMR Journal. 2013; 5 (5): 418-426.