Ukuhlanganisa ama-Joints kuHlelo Lokuzivocavoca Okuphansi
Ukuvivinya umzimba okuphansi kunesidingo kubantu abane- osteoarthritis . Ngokuyinhloko, ukuvivinya umzimba okuphansi kusho izinhlobo zokuzivocavoca (njengokubhukuda, ukuhamba nokuhamba ngebhayisikili) ezingaphansi kokucindezeleka okungezansi kwamalunga, ikakhulukazi umgogodla, izinqulu, izinyawo, amadolo nezinyawo. Ukugijima nokugijima, noma kunjalo, yizibonelo zokuzivocavoca okusezingeni.
Ukuthola Izinzuzo Zebhayisikili
Ukuhamba ngebhayisikili kuyindlela enkulu yokuzivocavoca kubantu abane-osteoarthritis.
Isikhathi esivamile sokuhamba ngebhayisikili sigcina amadolo akho ahamba ngokuhamba kwawo futhi, ngesikhathi esifanayo, uqinisa imisipha exhasa amadolo akho. Kunengqondo ukuqhubeka nokuhamba ngebhayisikili uma nje ukwazi. Kodwa-ke, uma unesilinganiso esibalulekile sokulimala okuhlangene emadolweni akho noma ezinqulwini, ikhono lakho lokugibela ibhayisikili lingase libe ncishisiwe.
Ucwaningo olwenziwe ngoFebruwari 2010 olwenziwe ngokukhubazeka nokuvuselelwa lwabagibeli olwenziwe ngamabhayisikili amathathu - iziguli ze- knee osteoarthritis , iziguli eziguqula amadolo kanye neziguli ezaba nokulimala kwamadoda noma izigungu. Imiphumela yabonisa ukuthi njengoba isiguli siphelile, ikhono lokuqhubeka ngebhayisikili liyehla u-5% unyaka ngamunye. Ithuba lokuqhubeka nokuhamba ngebhayisikili yizikhathi ezingu-1.98 ezingaphezu kwamadoda kunabesifazane. Ithuba lokuzwa ubuhlungu ngenkathi ibhayisikili landa ngo-8% ngenombolo ngayinye yokunyuka kwenani lomzimba. Lolu cwaningo lubangele ubuhlungu obuningi ngesikhathi sokuhamba ngebhayisikili kwinombolo yomzimba, kunokuba kugxilwe ngesiguli.
Esinye isifundo esithakazelisayo, esanyatheliswa kuyi- Journal of Gerontology, saqhathanisa ukuhamba ngebhayisikili ephakeme kakhulu emabhayisikili e-knee osteoarthritis. Abacwaningi baphetha ngokuthi ukuhamba ngebhayisikili ephansi kunamandla njengamabhayisikili aphakeme kakhulu ekuthuthukiseni umsebenzi wesiguli, amandla, isifo se-aerobic, kanye nokunciphisa ubuhlungu.
Lokho kusho, kunokuba ushiye ukuhamba ngebhayisikili uma kuba nzima, bheka ukuvumelanisa lo msebenzi nezidingo zakho. Uma ukuhamba ngebhayisikili ngaphandle kuyinkinga ngenxa yezindawo ezingalingani, amagquma amakhulu kanye nezinye izinselele eziza ngaphandle, zilethe ibhayisikili endlini.
Uma uhamba ngebhayisikili wangaphandle, qiniseka ukuthi unesithuthuthu esizizwa ukhululekile. Abanye bayeluleka ukuba babe nezinhlayiya eziningi. Kukhona futhi amabhayisikili abancoma ama-granny gears (isondo elincane lamaketanga esethi ye-crank triple). Amagesi amakhulu amakhulu avumela ukugeleza ngezinga eliphakeme lezinguquko ngomzuzu. I gearny gear ibizwa kanjalo ngoba, ngokweqile, ngisho nogogo angakwazi ukukhuphuka amagquma kule gear.
Uma ukulinganiselwa kwakho ngokomzimba (amalunga obuhlungu, ukukhubazeka okuhlangene, izinkinga ezilinganiselwe) kudingekile ukuletha ibhayisikili endlini, cabanga ngezinketho zebhayisikili esiteshini eqondile noma ibhayisikili elimilayo elihleliwe .
Ukuhamba ngebhayisikili ehamba phambili ehambisana ne-Recumbent Stationary Bike
Ibhayisikili elimilayo liyisikebhe esetshenziselwa ukuvivinya umzimba kunokuthutha. Ifakwe izibambo, izinyawo, nesihlalo esiphezulu sebhayisikili, kodwa sakhiwe epulatifomu elimisiwe. Uma ibhayisikili elinjalo lingamasondo, livuselwa emhlabathini. Umklamo oseduze ubonisa amabhayisikili angaphandle.
Ezinye amabhayisikili ezimilayo une-ergometer yokukala umsebenzi owenzile ngenkathi uhamba.
Ibhayisikili elimilayo elihlelekile linesihlalo esikhulu, esihlala esihlalweni. Umuntu ogibela ibhayisikili ehamba phambili uhlezi emuva bese ephumula umgogodla wakhe. Izindwangu ezihamba ngebhayisikili ehamba phambili zivame ukuba zibheke phambili, futhi ukukhandla kwesandla kusesikhundleni esidinga ukufinyeleleka kancane. Kuyinto yokunethezeka okuhlangenwe nakho. kodwa abanye ochwepheshe bayabuza ukuthi ukuqhuba ibhayisikili ehamba phambili kunikezela izinzuzo eziningi njengokusebenzisa ibhayisikili eliqondile. Kodwa-ke, kubantu abanesifo se-osteoarthritis, ibhayisikili elimilayo elingaba khona lingenza umehluko phakathi kokuzivocavoca nokungasebenzisi.
Ngaphansi
Ngaphambi kokuba usebenze ngebhayisikili noma yiluphi uhlobo lokuzivocavoca, kufanele ukhulume nodokotela wakho. Uma ekunika imvume, cabangela izinketho zakho ezahlukene zokuhamba ngebhayisikili. Umgomo wukuthi usebenzise ibhayisikili ngomsebenzi ozowuthandayo futhi unamathele ukuze ukwazi ukuvuna izinzuzo eziningi. Khetha imishini yakho ngokucophelela. Futhi khumbula: Zizihambele lapho ugibele.
Imithombo:
Konke Nge-Osteoarthritis. UNancy E. Lane MD noDaniel J. Wallace MD. 2002. Oxford University Press.
Imiphumela ye-high-intensity kanye ne-low-intensity cycle ergometry kubantu abadala asebekhulile abane-knee-osteoarthritis. UMangione KK et al. Ngo-Ephreli 1999. I-Journals of Gerontology Series I-Medical Sciences ne-Biological Sciences.
http://www.ncbi.nlm.nih.gov/pubmed/10219009
Ukuqakatheka okubalulekile kokusetshenziswa kwamabhayisikili emaqenjini amathathu alaba bagoti. Ukukhubazeka Ukuvuselelwa. Breujem SJ et al. Feb 10, 2011.
http://www.ncbi.nlm.nih.gov/pubmed/21309650
I-osteoarthritis kanye nokuhla kweGranny Gears. IsolateCyclist. NgoJanuwari 7, 2011.
http://isolatecyclist.bostonbiker.org/2011/01/07/osteoarthritis-and-the-descent-into-granny-gears/