I-Top 10 Exercises Ngaphambi Konke Ukuguquka Knee

1 -

Uhlelo Lokuzivocavoca Ukuze Ulungele Ukuhlinza Ukuguqulwa Kwamathambo

Uma une- knee osteoarthritis , ungase uzuze ekwelapheni okungokwenyama ukuze ikusize uthuthukise i-knee range of motion yakho (ROM) namandla okugcina ukuhamba kwakho kokusebenza. Ngezinye izikhathi, umonakalo we-arthritis emadolweni wakho ukhulu kakhulu, futhi udokotela wakho angancoma ukuhlinzwa okuphelele kwamadolo (TKR) ukulungisa izinkinga zakho.

Uma uhlelwe ukuhlinzwa ngokuguqulwa kwamadolo , ungase uzuze enkambeni yokwelashwa ngokomzimba ngaphambi kokuhlinzwa ukuze ufunde umzimba wokufunda. Lezi zivivinyo zenzelwe ukukusiza ukwandise ukuhamba kwakho namandla ngaphambi kokuhlinzwa okungakusiza ube nomphumela omuhle ngemuva kokuhlinzwa kwakho kwegciwane.

Uhlelo olulandelayo lwesinyathelo sokuzivocavoca olulandelayo yilokho i-PT yakho engayinika khona iziguli ezihleliwe ukuba zithole ukuhlinzwa okuguqulwa ngamadolo noma ngamathambo . Khumbula, ukuzivocavoca okucacile esimweni sakho kungcono kakhulu, ngakho-ke kuwumqondo omuhle ukuhlola nodokotela wakho noma uchwepheshe wezinto zomzimba ngaphambi kokuqala lokhu, noma enye, uhlelo lokuzivocavoca. Udokotela wakho angabuye ahlole ukuqinisekisa ukuthi ukuvivinya umzimba kuphephile ukuba ukwenze.

Uhlelo lokuqala lokuzivocavoca lwamadolo ngaphambi kokuqala luqala ngolunye uhlobo olulula lokuzivocavoca futhi luqhubekela phambili ngokusebenzisa izivivinyo eziqinisekisiwe zokusiza ukulungisa imisipha yakho kanye namadolo ukuze uhlinzekwe ngokuhlanganyela. Ungase uzuze ekuphatheni okwenyama ngemuva kokuhlinzwa okuphelele kokuguqa kwedolo ukukusiza ukuthi ubuyele emsebenzini owenziwe nemisebenzi.

2 -

Izislayidi zezithende

Ukwenza izitifiketi zesithende kuyindlela enhle yokukusiza ukuba uthuthukise i-ROM yakho ye-knee flexion lapho ulungiselela ukuhlinzwa ngokuguqula amadolo. Ukuzivocavoca kulula ukwenza, futhi kungasiza ukuguqa ngamadolo bese uqondisa kangcono.

Ukwenza umsebenzi wesithende sithende, ulale emhlane wakho ngomlenze wakho phambi kwakho. Gwema kancane phansi ibhande lakho bese uhlehlisa isithende sakho phezulu emagodini akho. Bhonqa idolo lakho ngangokunokwenzeka bese ulibamba endaweni egobile ngokugcwele imizuzwana embalwa.

Ungangezelela ukucindezeleka okukhulu kwesenzo sesithende slide ngokucindezela isithende sonyawo lwakho oluphambene nezinyosi ezinyaweni zedolo eligobile. Lokhu kusebenza okungenziwa futhi esikhathini esisheshayo ngemuva kokusebenza ukuze kusize ukubuyisela iROM evamile emadolweni akho.

Yenza okuphindaphindiwe kuka-10 kuya ku-15 ukuphindaphinda kwesenzo sesithende slide, bese uqhubekela phambili ekusebenziseni okulandelayo.

3 -

I-Prone Hang Exercise Yokuthuthukisa Ukwelulwa Knee

Lapho ulungiselela ukuhlinzwa ngokuguqulwa kwamadolo, ukuvivinya umzimba okwethenjwa kuyinto elula yokwenza ukwandisa i-ROM extension extension. Ukuze wenze lo msebenzi, ulale amanga nje ebhekene nombhede nomlenze wakho ulenga phezu komphetho. Ithanga lakho kufanele lixhaswe, kodwa konke okuvela ku-kneecap yakho phansi kufanele kube ilenga ngaphezu kombhede.

Esikhundleni se-hang, ufanele uzizwe kancane kancane ngemuva kwegceke noma ithole lakho. Hlala endaweni ebheke phansi imizuzwana engu-30 kuya kwengu-60, bese uphumule uhlangothi ngokuguqa ngamadolo akho. Phinda usebenzise izikhathi ezintathu kuya kwezi-5.

4 -

Iziqu ze-Quad

Ukubuyisela amandla okujwayelekile kumisipha yakho ye- quadriceps phezulu kwethanga lakho kubalulekile ukuphinda uthole umsebenzi ojwayelekile emva kokuhlinzwa kwakho kwegciwane lakho lonke. Ukulungiselela ama-quads wakho wokuhlinza kungakusiza ukuthi ubuyele emandleni ajwayelekile ngokushesha ngemuva kwenqubo yakho. Iqoqo le-quad kuyisimo esihle sokuzivocavoca ukuze usebenze ukuqhuba ama-quads akho.

Ukuze wenze lokhu, qamba emhlane wakho ngomlenze wakho ngqo phambi kwakho. Beka ithawula elincane eligoqwe phansi kwegceke lakho, bese ucindezela ngobumnene umhlane wakho emgqeni. Ama-muscle wakho we-quadriceps kufanele aqinise njengoba wenza lokhu.

Bamba iqhaza lakho le-quad ngamasekhondi angu-5, bese ukhulula kancane kancane ingcindezi ethangeni lakho. Phinda isethi ye-quad ye-10 - 15 ye-reps, bese uqhubekela phambili ekusebenziseni okulandelayo.

5 -

Imizuzu emfushane ye-Arc Quad Exercises

I- arc quad yokuzivocavoca emfushane kuyisenzo esihle sokuzivocavoca okufanele uyenze ukuze uqinise indlela u-muscle wakho we-quadriceps osebenza ngayo ekulungiseleleni ukuhlinzwa kwakho okuphelele kokuguqula amadolo. Ukuze wenze lo msebenzi, faka basketball, ikhofi ingaba, noma ithawula lephepha liqhube phansi kwegceke lakho. Khona-ke, vula idolo yakho yonke indlela bese uqinisa imisipha yakho ye-quad.

Bamba idolo lakho endaweni eqondisiwe imizuzwana embalwa, bese uyivumela kancane kancane ukuthi ubuyele esimweni sokuqala. Phinda ubuyekeze ukuphindaphinda okungu-10 kuya ku-15.

6 -

Umlenze oqondile uphakamisa

Ukuphakama komlenze oqondile kuyindlela enhle yokuqinisa imisipha ezungeze izinkalo zakho namadolo ngokulungiselela ukuhlinzwa kwakho kokuguqula amadolo. Ukuzivocavoca kukuvumela ukuba usebenze futhi usebenze imisipha yakho yomlenze nomthanga ngenkathi ubeka ukucindezeleka okuncane emadolweni akho.

Ungenza umlenze oqondile uphakamise ngemuva kwakho, ohlangothini lwakho noma esiswini sakho ukuze usebenzise imisipha yakho yezinyosi nezenzalo ngezindlela ezihlukahlukene. Yenza izinyawo ezingu-10 kuya ku-15 zivuke ngomlenze oqondile endaweni yokulungiselela ukuhlinzwa kwakho kwe-TKR.

7 -

I-Long Arc Quads

Ukuzivocavoca kwe-arc quad ende yindlela enhle yokusebenza uhla olusebenzayo lokunyakaza emigqeni yakho nokuthuthukisa indlela i-quad yakho isebenza ngayo. Ukwenza lo msebenzi, vele uhlale esihlalweni bese uqondisa idolo lakho ngangokunokwenzeka. Bamba umlenze wakho ngqo emasekhondini ambalwa bese ukhululeka kancane. Phinda usebenze u-10 kuya ku-15 u-reps.

8 -

Uhlezi u-Hamstring Exercises

Imisipha yakho ye- hamstring ikhona ngemuva kwethanga lakho futhi isebenza ukuguqa ngamadolo. Basebenza ngesikhathi sokuhamba, ukugoba, nokukhuphuka izitebhisi.

Ukuze uthuthukise amandla nomsebenzi wezintambo zakho ungenza umsebenzi ohlala phansi. Ukuze ukwenze, kufanele uthole i-band yokumelana nokuqina kwe-physicist. Namathisela ukuphela kwebhande kumsebenzi wesikole, noma ungaba nomngane obambe ibhande. Lungisa omunye umkhawulo webhande eduze kwesikhumba sakho.

Hlala esihlalweni bese ugoqa idolo lakho ngokumelene nokumelana kwebhande. Lapho idolo lakho ligobile ngokugcwele, ubambe isikhundla semasekhondi ambalwa. Kufanele uzizwe unyaka wakho ngemuva kwenkontileka yakho yethanga. Buyela kancane kancane esimweni sokuqala, uphinde ubuyekeze ukuphindaphinda okuphindwe ngu-10 kuya ku-15.

9 -

Okuthuthukisiwe kwe-Hip Ukuqinisa Ukuzivocavoca

Ucwaningo oluningi lubonisa ukuthi ukuqina namandla okuqapha ama-hip kungasiza ngamadolo kusukela emlenzeni wakho ukulawula isikhundla samadolo akho uma uhamba, uhamba ngebhayisikili, noma ugibela izitebhisi futhi ugijima.

Ukusebenza ukuze uthuthukise amandla akho e-hip kuyindlela enhle yokulungiselela ukuhlinzwa kwakho konke ukuguqula amadolo. Ukuzivocavoca okuthuthukisiwe kwe-hip njengobhuloho webhola noma ukudonsa kwe-pelvic kuyizindlela ezinhle zokuthuthukisa amandla akho we-hip ekulungiseleleni ukuhlinzwa kwakho okuphelele kokuguqa kwedolo.

10 -

Ukulinganisa Ukuzivocavoca

Ukusebenza ukuze uthuthukise ibhalansi yakho ngaphambi kokuhlinzwa kwakho kokuguqulwa kwedolo kungakusiza ukwandise umsebenzi nokuhamba ngemva kokuhlinzwa kwakho. Ukuze uthuthukise ibhalansi yakho, ungenza ukuvivinya umzimba komlenze owodwa, i-T-stance, noma ukuzivocavoca okuphambili kakhulu.

Hlola nge-PT yakho ngaphambi kokuzivocavoca umzimba ukuze uqinisekise ukuthi uhlala uphephile futhi wenza kahle umzimba.

11 -

Ukugibela ibhayisikili

Abantu abaningi bayazibuza ukuthi bazokwazi yini ukugibela ibhayisikili emva kokuhlinzwa kwabo kokuguqulwa kwamadolo . Impendulo yabantu abaningi ngubobo. Futhi ukugibela ibhayisikili kungasiza ukugcina idolo lakho lihambe kahle ngaphambi kokuhlinzwa ukuguqulwa kwamadolo. Khuluma nodokotela wakho noma i-PT ukuqinisekisa ukuthi ukuhamba ngebhayisikili kuphephile ukuba uyenze ngenkathi ulindele ukuhlinzwa kwakho kwegciwane lakho lonke.

Uma uhlela ukuthi ube nokuhlinzwa okuphelele kokuguqula amadolo, ungase uzuze ekwelapheni okungokwenyama ukukusiza ukulungiselela inqubo. Ukuzivocavoca kulesi sinyathelo sinyathelo ngesinyathelo kungafakwa ohlelweni lwakho lwe-PT futhi kungakusiza ukwandise ukuhamba kwakho ngaphambi, futhi emva kwalokho, ukuguqulwa kwamadolo akho konke.