Uhlelo Lokuzivocavoca lwePatellofemoral Syndrome

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Uhlelo lokuzivocavoca lwe-Patellofemoral Stress Syndrome

Uma uthola ukuthi une- patellofemoral stress syndrome (PFSS) , owaziwa nangokuthi idolo lomgijimi, kunezinto ezimbalwa okufanele uyenze ngokushesha ukuze uphathe isimo sakho. Vakashela udokotela wakho, bese uhlola nodokotela wakho womzimba. I-PT yakho ingenza ucwaningo ukuze ihlolwe i-PFSS yakho futhi inikeze ukwelashwa okufanele kwimeko yakho.

Ukuzivocavoca ngenye yezokwelapha eziyinhloko ze-PFSS. Amacala amaningi e-PFSS abangelwa imisipha eqinile emadolweni nasezintweni noma ubuthakathaka emisipha esiza ukugcina i-kneecap yakho endaweni efanele. Ngezinye izikhathi ukukhubazeka kokulinganisela kungaba yinto eholela ku-PFSS. Ukusebenza ukwelula nokuqinisa amaqembu we-muscle angenza ushintsho olukhulu esimweni sakho.

Nasi uhlelo lokuzivocavoca ngesinyathelo sokuthi umhlinzeki womzimba angabeka omunye umuntu ngamadolo omgijimi. Ukuzivocavoca kugxile ekuthuthukiseni ukuguquguquka kwemvelo kanye namandla emisipha esekela idolo lakho futhi usize ugcine ukucindezeleka ngokweqile ku-kneecap yakho.

Ngaphambi kokuqala lokhu, noma enye, uhlelo lokuzivocavoca, hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivocavoca kuphephile ukuba ukwenze.

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I-Quadriceps Ukuqinisa

Ukucwaninga kubonisa ukuthi ubuthakathaka emisipha yakho ye- quadriceps , ikakhulukazi indawo ye-quad ebizwa ngokuthi i-vastus medialis obliquus (VMO), ingabangela ukuhlukunyezwa kwe-patellar kanye ne-PFSS. Ukusebenza ukuqinisa i-quad yakho kungase kube yingxenye ebalulekile yohlelo lwakho lokuzivocavoca i-PFSS.

Enye indlela elula yokuqinisa i-quads yakho inomsebenzi wokusetha i-quad. Ukwenza lo msebenzi, vele ulale phansi ngamadolo akho ngqo bese ubeka ithawula elincane ngaphansi kwamadolo akho. Cindezela idolo lakho phansi ithawula ngenkathi uqinisa imisipha yakho ye-quadriceps phezulu kwethanga lakho. Bamba imisipha yakho iqine imizuzwana engu-5, bese ukhulula.

I- arc quad emfushane ingenye ukuvivinya okungasiza ekuthuthukiseni indlela imisipha yakho ye-quadriceps isekela ngayo i-kneecap yakho. Ukwenza lokhu, ulale phansi bese ubeka ibhola lebhola lebhola noma iphepha elibheke phansi kwegceke lakho. Gxilisa idolo lakho ngokugcwele ngenkathi ugcina umlenze wakho ubheke ibhola. Gcina ibhande lakho ngqo imizuzwana engu-5, bese ukhululeka kancane kancane.

Phinda umsebenzo ngamunye ngokuphindaphindiwe kuka-10 kuya ku-15, kabili ngosuku.

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Umlenze oqondile uphakamisa

Ukuphakama komlenze oqondile kuyindlela enhle yokuqinisa ama-quadriceps akho nezinyopho ngenkathi ugcina idolo lakho endaweni ephephile, engenabuhlungu. Ngesikhathi ephakanyiswa umlenze oqondile, idolo lakho elihlangene kufanele lihlale livalelwe, linciphise ukucindezeleka kanye nobunzima (nobuhlungu) eduze kwe-kneecap yakho.

Ukuze uphakamise umlenze oqondile, vele ulale emhlane wakho ngamadolo owodwa ngqo futhi idolo elilodwa ligobile. Qinisa imisipha phezulu kwethanga lakho lomlenze wakho oqondile, bese uphakamisa umlenze wakho ngamasentimitha angu-15 ukusuka emhlabathini. Bamba umlenze wakho ngokuqondile emasekhondini ambalwa, bese wehlisa kancane kancane. Phinda umlenze uphakamise ukuphindaphinda okungu-10 kuya ku-15.

Ungasebenzisa amaqembu e-muscle ahlukene ezinqulwini zakho ngokukhipha umlenze oqondile emhlane wakho, ohlangothini lwakho, noma ngenkathi ulele esiswini sakho . Indlela ngayinye izoshintsha ukuvivinya okwanele ukuyigcina ihlanzekile futhi isebenze imisipha ehlukahlukene exhasa umlenze wakho namadolo.

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I-Shell yeSlam

I-clamshell iyisenzo esihle sokuzivocavoca okufanele uyenze ukuze uthuthukise amandla nokuqashwa kwemisipha yakho ye-hip, ikakhulukazi i- gluteus medius . I-glutes yakho isiza ukulawula isikhundla semadolo akho , kanti ubuthakathaka lapha kungabangela imbangela ye-PFSS ubuhlungu.

Ukwenza i-clamshell, ulale ngakwesokunene sakho ngamabili amadolo aphelile. Qinisekisa izibeletho zakho, futhi kancane kancane uphakamise idolo lakho phezulu ngenkathi ugcina izinyawo zakho ndawonye. Bamba ngamadolo wakho imizuzwana embalwa, bese wehla kancane. Phinda usebenzise izikhathi ezingu-15 kuya kwezi-25.

Ungenza umsebenzi we-clamshell usebenzise ubunzima ngokwengeziwe ngokufaka ibhande lokumelana emadolweni akho ukuze usebenzise. I-PT yakho ingakusiza uthole ibhande elifanele lesimo sakho.

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Ukuqiniswa kwe-Isometric Ukuqinisa

Isometric gluteus medius ukuqinisa kuyindlela enhle yokuthuthukisa ukuqashwa kwe-neuromuscular of the hips. Lokhu kungasiza ukugcina imilenze yakho - nama-kneecaps - ngokuvumelana kahle.

Ukuze wenze lokhu, qamba ngamacala akho kanye namabhande akho ngokuqondile futhi ubhinca amabhande akho nxazonke zakho. Qinisekisa ukuthi akuyona inzima kakhulu; kufanele ukwazi ukuphakamisa umlenze wakho ophezulu.

Khulisa kancane umlenze wakho phezulu ngenkathi uqhubeka uqondisa, bese ucindezela ebhande. Kufanele uzizwe umsila wakho we-hip usebenza ukuze uphakamise umlenze wakho phambili, kodwa ibhande kufanele liphikise ukunyakaza kwakho.

Cindezela ku-belt imizuzwana engu-5, bese uphumule kancane. Yenza umsebenzi wokuphindaphinda izikhathi ezingu-10, bese uyiphinda ngakolunye uhlangothi.

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Ukuqiniswa kwe-Hip Okuthuthukisiwe

Uma usuba ngumuntu wokwenza ama-clamshell kanye ne-isometric gluteus medius eqinisa umzimba, sekuyisikhathi sokuqhubekela phambili ekuzivocavoca okuthuthukisiwe kakhulu kwe-hip .

Amabhuloho ayiyindlela enhle yokuqinisa izintambo zakho kanye nomgogodla ngenkathi usebenza ukugcina amadolo akho aqondaniswe kahle. Ungakwazi ukuguqula isimiso sakho sokuqhafaza ngokufaka ibhola laseSwitzerland ebhuloho noma ngokuzivocavoca ngezinyawo zakho emceleni noma kwenye indawo engaphelele.

Ukusebenzisa ibhande lokumelana ekumeni kuyindlela esebenzayo yokuthuthukisa amandla nokuqapha kwe-hip ngenkathi ugcina amadolo akho ngendlela efanele. Lokhu kungasiza ukufundisa umzimba wakho lapho ama-kneecaps akho kufanele abe khona phakathi nemisebenzi esebenzayo efana nokuhamba nokusebenza.

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Ama-Exercises aseqophelweni eliphezulu

Abantu abaningi abane-PFSS banokulinganisela okungekho emthethweni kanye nokwaziswa, ngakho ukusebenza ku-balance yakho kungaba yingxenye ebalulekile ye-PFSS yokuvuselela uhlelo. Ungaqala ngemisebenzi ebhalansi elula efana nesimo somlenze owodwa, futhi uthuthuke phambili ngemisebenzi yokulinganisela okunamandla efana ne-T noma ngokusebenza ne-BOSU.

Umhlinzeki wakho wenyama angakwazi ukuhlola ibhalansi yakho futhi anikeze imizimba engcono kakhulu ongayenza ukuze usebenze ngokugcina amadolo akho ngendlela efanele ukuphatha iPSS yakho.

Uma unogidi lomgijimi noma i-PFSS, kufanele uhlole nge-PT yakho futhi uqalise ohlelweni lokuzivocavoca - olufana nalolu - ukubuyela emuva endleleni yokusebenza ngaphandle kobuhlungu.