Isixhumanisi Phakathi Kwama-Hip Nakho Knee
Uma unamahlombe emadolo noma izinkinga, udokotela wakho womzimba angase anakekele kakhulu ezinqulwini zakho kanye namandla emisipha yakho ye-hip. Kungani? Ngoba imisipha yakho ye-hip, njenge-gluteus medius, lawula isikhundla samadolo akho.
Ubuhlungu bomzimba buyinkinga ejwayelekile evame ukudinga usizo lomuthi wezokwelapha ukwelapha. Ubuhlungu emadolweni bungabangelwa izinto eziningi kubandakanya i-arthritis, i-trauma, noma uhlobo oluphindaphindiwe .
Ukulimala komzimba kungukulimala okuvamile, futhi kunganciphisa ikhono lakho lokuhamba, ukugijima noma ukukhuphuka izitebhisi.
Uma unamahlombe emadolweni futhi usebenza nodokotela wezinto ezibonakalayo , ungamangala ukuthi ugxila kakhulu ezinkalweni zakho. Uma isazi sakho somzimba singaboni izinkalo zakho, mhlawumbe kufanele. Nakhu.
I-Anatomy ye-Hip
Ukuze uqonde ukuxhumana phakathi kobuhlungu bamadolo nezinkalo zakho, kumelwe uqale uqonde okuthile okuyisisekelo. I-hip ibhola kanye nehlangothini eliyizikhonkwane futhi liyisigxobo esikhulu esithwala isisindo emzimbeni. Kunezinamathiselo eziningana ezinezigxivizo ezifaka ukuzinza kwe-hip yakho. Kukhona nezinamathiselo eziningi ze-muscular ezisezinkalweni ezisiza ukulawula ukunyakaza kokubambisana nomlenze wakho.
Iqembu elilodwa lezinhlanzi ezisezinkalweni zakho ezithola ukuhlolwa okuningi njengesizathu sezinhlungu zamadolo yilona iqembu le- gluteus muscle , okungukuthi i- gluteus medius .
I-gluteus medius isiza ukukhipha isisindo sakho nomlenze, okusho ukuthi idonsela umlenze wakho eceleni kwakho.
Iphinde ijikeleze ithanga lakho ngaphandle uma uhlezi, futhi lisiza ezinye imisipha ukujikeleza ithanga lakho ngaphakathi uma umile. Uma ume futhi uhamba, i-gluteus medius nayo isebenza ngokugcina izinga lakho le-pelvis.
Ubuthakathaka ku-Hip
Ngaphandle kokuqeqeshwa okufanele nokuzivocavoca, ungase uhlakulele ubuthakathaka ku-gluteus muscle muscle yakho.
Lokhu kungabangelwa ukulimala, kodwa ngokuvamile kwenzeka ngenxa yokuthi akukho isizathu esicacile futhi ngaphandle kokulimala noma ukulimala. Kucatshangwa ukuthi ukuqina emisipha yakho ye-hip i-flexible phambi kwe-hip yakho kungabangela ubuthakathaka emisipha yakho ye-gluteus medius ngemuva nangaseceleni kwe-hip yakho. Lokhu ngezinye izikhathi kubizwa ngokuthi i-dormant butt syndrome. (Ngempela.)
Uma i-gluteus muscle yakho iba buthakathaka, ivumela ithanga lakho ukuba lijikeleze futhi lidonsa ngaphakathi. Lokhu kubizwa ngokuthi "ukuqhuma kinetic chain". Lesi simo esingavamile sethanga lakho singabeka ukucindezeleka ngokweqile nokucindezela emadolweni akho kanye ne kneecap (patella).
Izimpande Ezivamile Zingase Zenzeke Nge-Hips Engenamandla
Ukulimala kwamadolo avamile nezinkinga ezingase zenzeke ngenxa yobuthakathaka be-hip zihlanganisa:
- I-Patellofemoral stress syndrome
- Isiotibial band friction syndrome
- I-patellar tendonitis
- Pes anserine bursitis
Uma ubhekene nobuhlungu bendolo, kufanele uvakashele udokotela wakho noma uchwepheshe wezempilo . Angakwazi ukuhlola isimo sakho ukucacisa imbangela yobuhlungu bakho. Ukuhlola okuphelele nokuhlolwa kwempumelelo yakho, amandla aphansi (okufaka amandla we-hip), ukuguquguquka kwemvelo, kanye nokuphakama kwemithi kungasiza umelaphi wakho wezempilo ukuthi anikeze ukwelashwa okufanele kwimeko yakho.
Uma isazi sakho somzimba sithola ukuthi unobuthakathaka ku-gluteus medius nokuthi ithanga lakho liphendulela ngaphakathi ngokungavamile ngenkathi uhamba nokugijima, khona-ke ungase uzuze ohlelweni oluqinisayo lokukhomba imisipha ethile ye-hip. Qinisekisa ukuthi usebenza eduze nomuthi wakho wenyama ukuze uqonde isimo sakho nokuthi yini ongayilindela ukwelashwa ngokomzimba .
Ukuqinisa ama-Hips akho
Uma i-gluteus medius yakho ibuthakathaka, khona-ke isazi sakho somzimba singase sinikeze ukuvivinya okuqondile ukusiza ukuqinisa lo muscle. Ukuzivocavoca okuyisisekelo okuyisiqalo kungasiza, kepha kaningi uzodinga ukuzivocavoca okuthuthukisiwe okuthuthukisiwe ukusiza ukuqinisa i-gluteus medius yakho.
Okunye ukuvivinya umzimba, njengendlela yokuzivocavoca kwe-pelvic , kungabuye kuphumelele ekuqiniseni i-gluteus medius yakho.
Njengoba ubuthakathaka ezinqulwini zakho kungathinta isikhundla somlenze wakho kanye nevilo lakho, ngokuvamile ukulinganisela nokuzivocavoca okuzimele kuyasiza ekubuyiseleni ukulawula okujwayelekile kanye nesimo sethanga lakho. Ukusetshenziswa kwebhodi le-BAPS kungasiza ekusebenzeni ukulawula imisipha yomlenze nomlenze wakho. Lokhu kungasiza ukuqinisa wonke umkhawulo wakho ophansi , ukubeka umlenze wakho endaweni enhle nokucindezeleka emadolweni akho.
Ngokusebenza ekuthuthukiseni amandla akho we-hip nobhalansi obuningi, ungase ukwazi ukugcina amadolo akho endaweni efanele futhi, ekugcineni, unciphise ubuhlungu bakho.
Qinisekisa ukuthi uhlole nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca ukuqinisekisa ukuthi kulungile kuwe.
Izwi elivela
Uma unamahlombe emadolo, ukuhlolwa kokwelashwa kufanele kuhlanganise nokuhlolwa kokuhamba kwakho kwe-hip namandla. Ukuntuleka kwamasipha ezinqulwini zakho, okungukuthi i-gluteus medius muscle, kungathinta isikhundla sethanga lakho namadolo uma uhamba, ugijima noma ukhuphuka izitebhisi . Ukuntula amandla ezinqulwini kungabangela ukuwa kwe-kinetic ukuxosha, futhi lokhu kungaba yimbangela eyodwa yobuhlungu bakho. Ngokusebenza eduze nomhlinzeki wakho womzimba, ungase ukwazi ukuqinisa iziqhumane zakho, ukucindezeleka emadolweni akho, bese ubuyela ezingeni lakho lomsebenzi ngokujwayelekile ngokushesha nangokuphepha.
> Umthombo: Hott, A, etal. Ucwaningo lwe-protocol: isivivinyo esilawulwa ngokungahleliwe siqhathanisa nemiphumela yesikhathi eside yokuqiniswa kwe-hip, ukuqeqeshwa okusekelwe e-quadriceps nokusebenza kwamahhala kwe-patellofemoral pain syndrome (ubuhlungu be-knee anterior). Ukuhlukunyezwa kwe-BMC Musculoskeletal. 16 (40): 2015.