Izivivinyo Ezikhethekile Ze-Extremity Lower

Uma unezinhlungu ze- hip , ubuhlungu bokuguqa ngamadolo , noma ubuhlungu be-ankle, udokotela wakho wenyama angenza ukuhlolwa okuphelele ukuze asize ekutholeni imbangela yenkinga yakho engezansi futhi ahlele isu elifanele lokwelapha. Ukuphela kokuphela kokuhlolwa okukhethekile kungaba ingxenye eyodwa yaloluhlolo ukucacisa imbangela yobuhlungu bakho.

Ukuhlolwa okukhethekile kuvame ukuqhutshwa ukuze kusize ekuhloleni izifo ze-musculoskeletal. Kunezivivinyo ezihlukahlukene ezikhethekile, eziqondene ngqo nokuxilongwa okuthile. Ukuphazamiseka kwemisipha, amajoyini, ama-tendon, nemigqa kungagcinwa konke ngokuthola okulungile uma kuhlolwa isilingo esikhethekile. Pheqa ngohlelo lwesinyathelo ngesinyathelo ukuze ubuyekeze izivivinyo ezivamile ezikhethekile zomkhawulo ophansi.

Uma unenkinga nge-hip yakho, amadolo noma i-ankle, hlola nodokotela wakho futhi uvakashele umuthi wakho wezempilo ukuze ufunde kabanzi mayelana nesimo sakho futhi uqalise ukwelashwa okufanele.

Uhlolo lukaPatrick (noma lwe-FABER)

Ukuhlolwa kukaPatrick noma kwe-FABER ukuhlolwa kokuhlolwa kwe-pathology ye-hip joint noma i-sacrum.
Ukuhlolwa kwenziwa kanje:

1. Beka isiguli endaweni ephezulu.
2. Flex umlenze bese ubeka unyawo lomlenze ovivinywe emadolweni ahlukile. (ukunyakaza kungokwama- F lexion, ukukhishwa kwama- Ab , ukuhanjiswa kwe-Eternal ngaphandle kwe-hip).
3. Kancane kancane cindezela isici esiphezulu se-knee ehlotshaniswayo ehlisa umlenze ukuze uqhubeke uchithe.
4. Ukuhlolwa kulungile uma kukhona ubuhlungu esikhwameni noma e-sacral, noma uma umlenze awukwazi ukwehlisa kuze kube iphuzu lokufana nomlenze ohlukile.

Isivivinyo esihle se-FABER singase sibonise ukulandelana kwe-hip ehambisana ne-osteoarthritis noma izinyembezi. Ukuqina emisipha yakho ye-piriformis kungase futhi kuvuselele ukuhlolwa okuhle kwamaFABER.

Ukuhlolwa kuka-Ober

Ukuvivinya kuka-Ober kwenziwa ukuhlola ukuqina kwebhande le-aliotibial kanye ne-fasciaor tata.
Ukuhlolwa kwenziwa kanje:

1. Beka isiguli endaweni elala eceleni etafuleni ohlangothini oluzohlolwa.
2. Nweba futhi uthathe ukujoyina ukujoyina.
3. Ukuzama ukunciphisa (adduct) umlenze phansi ngasetafuleni bese uyikhulula.
4. Uhlolo oluhle luyatholakala uma umlenze uhlala esikhundleni sokuthunjwa.
5. Lokhu kuhlolwa kungenziwa ngezindlela ezimbili: eyodwa nge-knee yokuhlolwa egobile futhi omunye ovivinya ukuvivinya ngokugcwele.

Ukuqina emgqeni wakho wezolimo kungase kuholele ku- Iliotibial band friction syndrome (i-ITBS) noma i- patellofemoral stress syndrome (PFSS) . Ungase uzuze ukwelashwa ngokomzimba ukusiza ukunciphisa ubuhlungu bakho emadolweni kulezi zimo. I-Rehab ye-ITBS noma i-PFSS igxile ekubuyiseleni amandla avamile we-hip kanye ne-quadriceps nemisipha elula engase ibe nzima.

Thomas Test

Ukuhlolwa kukaTomas kusetshenziselwa ukuhlola isivumelwano sokuhamba nge-ankopsoas muscle.
Ukuhlolwa kwenziwa kanje:

1. Ngabe isiguli siphelele etafuleni lokuhlola.
2. Flex le-hip kanye namadolo ohlangothini NGAPHAMBI ukuhlolwa, bese isiguli sigubha ngamadolo ngokumelene nesifuba sabo.Umlenze ongeke uguquguquke uhlolwe.
3. Umphumela omuhle wokuhlola kwenzeka uma lo mlenze uphuma etafuleni, okubonisa isivumelwano sokuvuvukala kwemisipha ye-iliopsoas.
4. Ukuhlolwa kungenziwa ngesiguli esilele eduze komphetho wetafula nomlenze wokuvivinya ubeke phezu kwetafula. Ngaleyo ndlela, ukuqina kwesisipha se-quadriceps kungabuye kuhlolwe.
5. Uma i-knee yokuhlola ingaphenduli ngenkathi isiguli silele phansi ngomlenze wayo phezu komkhawulo wetafula, ukuhlolwa kulungile ekuqiniseni kwe-quadriceps.