Ukuzivocavoca kubalulekile kuwo wonke umuntu, kodwa uma une-arthritis, kubhekwa kubalulekile. Ukuzivocavoca kukusiza:
- ukwandisa izinga lakho lamandla
- ukuthuthukisa iphethini engcono yokulala
- lawula isisindo sakho
- silondoloze inhliziyo enempilo
- ukwandisa ithambo namandla emisipha
- ukunciphisa ukucindezeleka nokukhathala
- ngcono ukuzethemba nokuzethemba
Ukuzivocavoca kubalulekile amalunga enempilo . Ukuhambisa amalunga akho nsuku zonke kusiza ukugcina noma ukuthuthukisa ukuhamba kokuhamba. Ukuqinisa imisipha ezungezile kusiza ukusekela amalunga. Futhi, ukunyakaza okuhlangene kudlulisa izakhi kanye nemikhiqizo yemfucuza kuya futhi kusukela e- cartilage , izinto ezivikela futhi zibophe ekupheleni kwamathambo.
Izinhlobo zokuzivocavoca
Kunezinhlobo ezahlukene zokuzivocavoca futhi kubalulekile ukuqonda ukuthi kungani kudingekile.
Ukuzivocavoca okuhamba phambili
Ukuzivocavoca okuhamba phambili ngokuyinhloko ukunyakaza okulula okuhlose ukuhambisa ukujoyina ngalunye ngokuhamba kwawo okuvamile okuhambayo . Lezi zivivinyo kufanele zenziwe nsuku zonke ukusiza ukugcina amajoyini ngokugcwele futhi ukuvimbela ukuqina nokukhubazeka.
Ukuzivocavoca okuhamba phambili kubalulekile kubantu abane-arthritis, ngenxa yobuhlungu obukhulu noma obungapheliyo, abanamahloni okuhambisa amajoyina abo ngokusebenzisa uhla lwabo olugcwele. Abanye abantu bakholelwa ukuthi imisebenzi evamile yansuku zonke ithatha amajoyina ngokuhambisana nokuhamba kwawo okugcwele, kodwa akunjalo.
Imisebenzi evamile yansuku zonke, njengemisebenzi yasendlini, ukugqoka, ukugeza, nokupheka akulona indawo yokuzivocavoca okuhamba phambili.
Ukuqinisa Ukuzivocavoca
Ukuqinisa umzimba kusiza ukwandisa amandla omzimba. Imisipha enamandla isekela amajoyina-okwenza amalunga azinze futhi akusize ukuba uhambe kalula futhi ubuhlungu obuncane.
Lezi zinhlobo ezimbili zokuzivocavoca okuqinisayo yi-isometric ne-isotonic.
- Izenzo ze-Isometric zihilela ukuqinisa imisipha, ngaphandle kokuhambisa amalunga. Lezi zivivinyo ziwusizo ngokukhethekile uma ukuhlanganyela okuhlangene kunzima.
- Izivivinyo ze-Isotonic zihilela ukuqinisa imisipha ngokuhambisa amajoyina.
Ukukhuthazela Ukuzivocavoca
Imizamo yokukhuthazela yimizimba engokwenyama eyenza inhliziyo yakho igweme kuze kube seqophelweni lakho elibhekele phambili okungenani imizuzu engu-20 ukuya kwangu-30. Izinga lentando yakho yenhliziyo libalwa ngokususelwa eminyakeni yobudala nesimo somzimba. Ngokuphakamisa izinga lenhliziyo, ukuzivocavoca umzimba kuqinisa ukuqina komzimba. Ukukhuthazela kufanele kwenziwe okungenani kathathu ngesonto ukwakha ekusebenzeni kwabo.
Abantu abaningi abane-arthritis abaqhuba njalo ukuvivinya umzimba bakuthola ukuthi:
- ukwandisa amandla omzimba
- ukuthuthukisa isimo sengqondo esingcono
- ngcono izimpawu ze-arthritis
Akuzona zonke iziguli ze-arthritis ezikwazi ukwenza umzimba wokukhuthazela, noma kunjalo. Isibonelo, abantu abane- arthritis yesikhathi esigcwele abanomdlavuza obunzima kanye nokulinganiselwa kokusebenza bangase bangakwazi ukwenza lolu hlobo lomsebenzi. Ukukhuthazela okusetshenziselwa iziguli ze-arthritis kudingeka kukhethwe ngokucophelela ukugwema ukulimala okuhlangene.
Izinketho zokuzivocavoca
Kufanele uxoxe njalo ngezinhlelo zokuzivocavoca kanye nemigomo nodokotela wakho ngaphambi kokuqala isimiso noma uhlelo.
Kungase kube nokuzivocavoca okungekho emkhawulweni ngoba kungabangela ukulimala noma ukulimala okuhlangene, ikakhulukazi uma amalunga evuvuka futhi evuvukala. Isamba nesimo sokuzivocavoca okuphakanyiswa umuntu ngamunye kuzohlukahluka kuye ngokuthi:
- uhlobo lwe-arthritis
- amalunga abandakanyekile
- amazinga okuvuvukala
- ukuzinza kwamalungu
- ukutholakala kokuhlanganyela okuhlangene
- ukulinganiselwa ngokomzimba
Nazi ezinye izindlela zokuzivocavoca ezivame ukusebenza kahle kubantu abane-arthritis:
- Ukuhamba kungaba yisinqumo esihle kakhulu sokuzivocavoca. Ukuhamba kusiza ukwakha amandla nokulondoloza ukuguquguquka okuhlangene, ukusiza emathambo impilo, nokunciphisa ingozi ye- osteoporosis .
- I-Tai Chi i-kartial yobuciko bokuzivocavoca enomsuka waseChina lasendulo. Ngenkathi wenza izinyathelo eziyinkimbinkimbi nezigelezayo, ungakwazi ukuphumula, ugcine ukuhamba, futhi uthuthukise ukuhamba okuningi.
- I-Yoga inganikeza ukuphumula kobuhlungu, ukhululeke imisipha eqinile, futhi unciphise amanxeba amancane. Ngokunyakaza okulawulwayo, izingcindezi, ukwelula nokuphumula okujulile ukuphefumula, i-yoga ingathuthukisa ukuphakama kokuhamba. Qaphela lapho umsebenzi wesifo uphazamisa futhi ugweme umthamo owedlula noma ukucindezela kumajoyini.
- Ukuzivocavoca kwamanzi okufudumala kuyindlela enhle kakhulu yokwakha amandla, ukunciphisa amajoyina anamandla , nokuphumula kwemisipha enzima. Amanzi asiza ukusekela umzimba ngesikhathi amalunga ethuthukiswa ngokusebenzisa uhla lwawo olugcwele lokunyakaza.
- Ukuhamba ngebhayisikili / ngebhayisikili , kokubili ngaphakathi nangaphandle, kunganikeza inketho yokusebenzisa umthelela ophansi . Ukuhamba ngebhayisikili njengendlela yokuzivocavoca kungaba okukhululekile noma okumile. Imishini yokuhamba ngebhayisikili ingashintshwa futhi iguqulelwe ukulinganiselwa okuningi ngokomzimba.
- Ukugijimela / ukugijima kungase kube isenzo esihle sokuzivocavoca uma ugijima ezindaweni ezincane. Ukuhamba noma izinhlobo ezinomzimba zokuzivocavoca kungase kube ukhetho olungcono, noma kunjalo, uma usuvele une-arthritis emikhawulweni yakho ephansi. Ngokuphambene nenkolelo evamile, ukugijima akubangeli imbangela ye-osteoarthritis kubantu abanamasondo avamile, angabhubhi.
Iziqondiso Zokuzivocavoca
Ukuthola inzuzo enkulu kusuka ohlelweni lokuzivocavoca:
- Yiba njalo. Ukuzivocavoca kufanele kwenziwe nsuku zonke. Ukuze ubone imiphumela futhi uthole izinzuzo ezigcwele ekuzivocavoca, ngeke kwenzeke ngokungahleliwe. Kodwa, thintana nodokotela wakho ukuze anqume uhlelo lwakho oluhle, uhlelo olulodwa.
- Yakha kancane kancane. Uhlelo oluhle kakhulu lokuzivocavoca luyinto eqala ngamandla kakhulu futhi yakha kancane kancane njengoba izimpawu zivuma. Ukuzivocavoca kakhulu, ikakhulukazi ekuqaleni, kungase kube nzima kakhulu izimpawu.
- Ukuzivocavoca lapho izimpawu zingaphansi kokucindezeleka. Isikhathi esingcono kakhulu sokuzivocavoca lapho ubuhlungu nokuqina kuncane. Abanye abantu abane-arthritis bakhetha ukuzivocavoca emva kokuqina kokusa . Abanye abayithandi imihlangano yokuzilolonga ntambama ngoba bayakhula bekhathele njengoba usuku luqhubeka. Kuyindaba yokuthandayo.
- Ungadluli. Izinhlelo eziningi zokuqinisa nokuhamba ngezinyawo ziphakamisa ukuqhuba ukuvivinya umzimba ngezigaba ezintathu kuya kwezingu-10, futhi isethi ngayinye iphindwe izikhathi eziphindwe kane. Ayikho inombolo ehleliwe esebenza kuwo wonke umuntu. Inombolo yokuphindaphinda incike ekutheni uzizwa kahle kangakanani. Umsebenzi omningi kakhulu, ikakhulukazi ngesikhathi se-flare, ungathuthukisa noma ubeke izimpawu ezimbi kakhulu.
- Lalela izimpawu zomzimba. Ukungazi kahle ngesikhathi sokuzivocavoca kuyamukeleka futhi kulindeleke. Uma ubuhlungu buhlala emahoreni amabili noma ngaphezulu emva kokuzivocavoca umzimba, umzimba ubonisa ukuthi iseshini sokuzivocavoca yayinzima kakhulu. Ukuphindaphinda okumbalwa kufanele kwenziwe kuze kube yilapho izimpawu zingaphansi.
- Uma okuhlangene kuzwa kushisa, gwema ukuzivocavoca. Ukuzivocavoca kungalimaza kakhulu ukuvuvukala, ithenda, noma amalunga afudumele . Shintsha umsebenzi wakho kuze kube yilapho izimpawu ze-arthritis ziphinde zilawulwe.
- Hlela imigomo engokoqobo. Qala uhlelo lokuzivocavoca ngezinhloso ezifanele futhi uzimisele ukukhula kancane kancane ngokuhamba kwesikhathi. Kakhulu kakhulu, maduzane kungadala.
- Isisindo esimnandi, esingazinzile. Ukuzivocavoca nokuphefumula kufanele kuhlanganiswe. Gwema ukuqhuma noma ukuxosha okungafakela ukucindezeleka kumajoyini. Ukuzivocavoca ngesigqi esithambile, esicacile futhi uphumule phakathi kokuphindaphindiwe.
- Ukuphumula okunye nomsebenzi. Nakuba umsebenzi ubalulekile ekulondolozeni amalunga enempilo, kanjalo nokuthola inani elifanele lokuphumula.
Ukuzivocavoca Ukwelapha
Ukuzivocavoca kokwelashwa yizivivinyo ezithathwa udokotela, ochwepheshe bezempilo, noma ochwepheshe bezemisebenzi abanomgomo othize engqondweni. Ochwepheshe bezezempilo bangakusiza ukuba uhlele uhlelo lokuzivocavoca oluhlangabezana nezidingo zakho.
Imithombo:
Marie Westby. Ukuzivocavoca ne-Arthritis. I-American College of Rheumatology. Ibuyekezwe ngo-Ephreli 2015.
Gecht-Silver noDuncombe. Ulwazi lwesineke: I-arthritis nokuzivocavoca (Ngaphandle Kwezinto Eziyisisekelo). Kusesikhathini. Ibuyekezwe ngo-July 2016.