Njengoba abantu abaningi bazi, ukuzivocavoca kungasiza ekuvimbeleni izifo eziningana eziguga. Kungakhulisa imizwa yakho futhi kukusize ulahlekelwe isisindo. Ngayo yonke le miphumela emihle, ubani ongafuni ukugcina uhlelo lokuzivocavoca njalo?
Kodwa, ngomuntu one-arthritis evulekile emgogodini, ubuhlungu lapho ukwenza isisindo sithinta imisebenzi kungase kube konke okudingeka ukuba unqume ukweqa umsebenzi wakho wokuhlola ohleliwe.
Ukuzivocavoca nge-Arthritis Yokugwinya
Nge-arthritis yomgogodla, ukuthola uhlelo lokuzivocavoca olungapheli ukucindezela kwi- vertebrae yakho kungakusiza ukuba uthuthukise ukusebenza kwakho kwansuku zonke, futhi unciphise amazinga akho obuhlungu. Ngalokhu, lokhu kungasiza ukunciphisa izinguquko ezihlangene eziholela ekukhuni, ukungahambi kahle, ubuhlungu obukhulu nokukhubazeka okungenzeka. Ngakho yini ongayenza ukuze unciphise noma ugweme ukucindezela emgodini wakho, futhi wenze umsebenzi wokuzivocavoca ube nomthelela ekuhlosweni kwakho kwempilo kanye neminye imigomo yezempilo?
Ukusebenza emanzini kuyindlela yokuzikhethela, kusho uDeborabie Turczan, uMSPT, isazi seMtholampilo eTherapy Therapy eNew York Presbyterian Hospital / Weill Cornell Medical Center eNew York. "Ukufudumala kwamanzi kukhansela umphumela wokuvuthwa komzimba futhi kunciphisa ukucindezeleka emgodleni njengoba uhamba." U-Turczan uthi amalunga akho angazuza emanzini ahlinzekwa ngamanzi uma ubhapathizwa ezingeni lakho esifubeni.
Ukubhukuda noma ukuzivocavoca kwama-Aquatic
Uma ususemanzini, ungakwazi ukugibela noma ukuqinisa, ukuguquguquka, nokuzivocavoca kwe-aerobic.
Kuyinto oyikhethayo - noma uzokwenza umzimba omuhle.
Ukubhukuda kuhle ngomgogodla ngoba kuhambisana ne-aerobic ejwayelekile, ukuhamba kwemvelo nokuqina kwesimo, kuletha kancane ukujikeleza komgogodla ezindaweni eziphakathi kwamathambo, kusho uTurczan. Lesi senzo esiphambanisayo singasisiza ukukhipha umthamo we-synovial kusuka ezingxenyeni zezinhlangothi bese unciphisa ukuqina komgogodla.
Ngamanye amazwi, ihlukumeza ama- discs namajoyina e-intervertebral.
Ukuze ufanise inkolelo yakhe, iTurczan yenza ukufaniswa kwesiponji esicacisiwe bese uvumela ukuhamba. Ngenxa yokuthi icindezelekile, uthi, isiponji - kulokhu, amalunga akho nama-disc - angathatha amanzi amaningi kunokuba ngaphambi kokucindezela. Ukujikeleza kunika i-traction encane esiza inani elincane lokunyakaza kwamanzi okuphuma nokungena kuma-discs, ukuwagcina enempilo.
"Okubalulekile ukuthi ukuguqulwa komgogodla okwenzeka ngesikhathi sokubhukuda kukhuthaza ukunyakaza kwamanzi, futhi ukhiye wokuhambisa omswakama ukugcina amalunga akho aguquguquke futhi anempilo," kusho uTurczan. "Yingakho ukubhukuda kuyindlela enhle yokusebenza ekuhambeni kwe-back your back."
Amakilasi Okuzivocavoca Amanzi
Ukuzivocavoca kwamanzi nokubhukuda kwakha umthamo we-aerobic, amandla omzimba, nokuhamba okuningi. Kodwa ngesigaba sokuzivocavoca kwamanzi, uzobe uhlose izindawo ezithile ezifana nezibeletho, emuva, i-hip, amadolo, nokuningi.
Amachibi amaningi kanye nama-gyms ngamachibi ahlinzeka ngezinhlelo zokuqala zokuzivocavoca zasemanzini ngemali ekhethiwe. Futhi, i- Arthritis Foundation inezinhlelo zokuzivocavoca ezikhethekile eziklanyelwe abantu abane-arthritis etholakala emiphakathini eminingi ezungeze i-US. Uhlelo lwabo lokusebenzisa amanzi lubizwa nge-AF Aquatic Program.
Kungakhathaliseki ukuthi uluhlobo luni lwamanzi ozikhethayo, kungenzeka ukuthi uzobhekana nokuqina komgogodla. Ukuqina komgogodla kuwuphawu oluphawulekayo lwe-arthritis yomgogodla, futhi ngokuvamile lubangele uketshezi ukuqhuma. Lokhu kuholela ekuswelekeni okungaphezulu, ubuhlungu, amathambo okwehla kanye noshintsho elitheni. "Umjikelezo oqhubekayo," kusho uTurczan. "Uma uhamba kancane, ubuhlungu obuningi futhi uyingcosana ofuna ukuyifaka. Ukuhamba kuyindlela yokuqala yokuzivikela lapho kuvimbela i-arthritis yomgogodla futhi kunciphise intuthuko yayo ezinyathelweni zokuqala zesifo. ukunciphisa ubuhlungu. "
Ukuzivocavoca kweDynamic Ukuzinzisa Isizinda Sakho
Enye indlela yokuthuthukisa impilo yomgogodla, u-Turczan uthi, unesisindo somzimba ozinzile.
Qaphela, lokhu akukwenzi ukuhlala phezulu. Uthi: "Hlala ups mayelana nento yokugcina ongathanda ukuyenza uma une-arthritis yomgogodla," usho. Ukuzinza okuyinhloko kuhilela ukuqinisa nokuqeqesha imisipha ye-trunk kanye nezinyathelo ukuthuthukisa ukuqina komgogodla.
I-Turczan ivame ukunikeza iziguli ze-arthritis zasemgogodini zisebenzisa amabhola afanelekile nama-roller roller. Lolu hlobo lomsebenzi, olubizwa ngokuthi ukuvivinya umzimba okunamandla lukusiza ukuthi usebenze hhayi nje kumisipha yakho ye-ab ne-back kodwa ukuthuthukisa ibhalansi, ukuguquguquka, ukuxhumana nokuqwashisa umzimba.
Uma wenza ukuqina okunamandla okuqinile, uTurczan uthi umgomo ukugcina i-trunk namanje ngenkathi uhamba ngezandla kanye / noma imilenze. Ngenxa yokuthi ibhola ne-foam roller zingase zihambe ngaphansi kwakho, i-abs yakho kufanele isebenze kanzima ukugcina i-trunk yakho ivulekile futhi isasebenza. Lokhu kungakha amandla we-trunk futhi ngethemba lokuthi kuthuthukisa impilo yomgogodla.
Umthombo:
Ifoni Ingxoxo. UDebbie Turczan, uMSPT, isazi sezokwelapha esibhedlela, eNew York Presbyterian Hospital / Weill Cornell Medical Center, eNew York. September 2011.