Uma unemilenze yomnsalo noma amadolo aguqayo, ungase ube engozini enkulu yokulimala ngesikhathi sokuvivinya umzimba okunjenge-run or aerobics. Amaqhubu amakhulu kakhulu ( angaphakathi noma angaphandle) angabeka ukuxuba emagcekeni ezinqunu, amadolo, imilenze ephansi, izinyawo nezinyawo. Ngokuvamile, umgijimi onamadolo angqongqozayo uzothatha (ama-ankles nezinyawo agijime ngaphakathi kakhulu).
Umgijimi onogwaja womnsalo kungenzeka ukuba angene (izinyawo nezinyawo ziphuma).
Ingabe Unemihlombe Yomnsalo Noma I-Knock Knees?
Ukuze uzihlole, yimela phambi kwesibuko ngezinyawo zakho ububanzi be-hip-width ngaphandle.
- Uma ama-kneecaps akho engavumelani nendawo enyaweni yezinyawo zakho bese uphendukela kwangaphakathi, unamadolo athile okugodla.
- Uma engavumelani nendawo yedolo lakho kodwa uphenduke phambili, ungase ube yimilenze.
Kuvame ukuyiqiniso ukuthi asiyena umahluleli ongcono kakhulu wesithombe somzimba wethu. Ungase uthande ukuthatha isithombe sesithombe sakho esibukweni ukuze uthole isithombe esinembile. Phrinta futhi usebenzise umbusi ukuze udwebe umugqa ukuze unqume ukuthi yini ocabanga ukuthi uyayibona iqinisile.
Yini Ebangelwa Amagogi Emnsalo?
Imilenze yokugoba ijwayelekile ezinsaneni, kepha izingane ezinempilo eningi zinemilenze yazo elungile yokuqondisa noma ukugwedwa kancane ngaminyaka yobudala 3. Lokhu akuvamile kubantu abadala, kodwa kubonakala ku-Blount's disease. Isizathu esiyinhloko semilenze yomnsalo yi-rickets ngenxa yokungondleki noma ukuntuleka kwe-Vitamin D noma i-calcium.
Ungase ujwayelane nesimo sokugada isikhumba se-cowboy, kungenzeka ukuthi kusukela ezinsukwini ezinde egibele ihhashi, futhi lokhu kubonakala kwamanye ama-jockeys namuhla njengesizathu somsebenzi. Imilenze yokugoba ingasheshisa ukukhula kwamathambo emadolweni ngenxa yokucindezeleka okungalingani.
Yini Ebangela Ukukhukhumeza Knees?
Ukuqhaqhaza kancane kungokwemvelo.
Amadolo angqongqozwa angabangelwa ama-rickets, futhi angase abangelwe ukukhuluphala. Kungenzeka ukuthi wehlile izigqoko zangaphakathi ezinyaweni zakho, okwenza ithambo langaphakathi le-ankle liphansi kunamathambo angaphandle. Ukugwedla ngokweqile-knee kungaholela ezinkingeni ezingapheli zamadolo kuhlanganise i- arthritis ne-chondromalacia.
Indlela Yokuzivocavoca
Uma unamadolo wokugwedla noma imilenze yokukhotha futhi wenza imisebenzi ephezulu yokuthinta njengokusebenza, ungase ube ngumuntu omele ukhetho lomzimba. Ukuvakashela kudokotela wezifo zomzimba noma ochwepheshe wezinto ezingokwenyama kungakusiza ukukhomba isidingo sokufakwa okukhethekile, kanye nokusekela kwesibindi noma ukuguqa ngamadolo, noma uhlelo lokuvivinya umzimba.
Ukuze amadolo angqongqoze, udokotela ongokwenyama angase asebenze ekuthuthukiseni umthamo wonyawo, eqinisa imisipha ye-abductor futhi elungisa ukungalingani kwe-ankle. I-Yoga ne-Pilates inganconywa ukuthi isebenze ekuqondaneni komzimba jikelele nokulinganisela.
Uma unesihlungu somlenze ophansi, ungazama ukuhamba ngebhayisikili noma ukubhukuda njengenye indlela yokuzivocavoca. Ukuvivinya umzimba okuphansi kuzokugcina kangcono impilo yakho yegolo esevele isengozini yokuthuthukisa i-osteoarthritis ngenxa yokulungiswa komlenze wakho. Ukulinganisela nokuzivumelanisa nezimo ezifana ne-yoga kanye ne-Pilates kungaba nzuzo ephelele.
Imithombo:
Amaphethelo aphethwe, i-American Academy yezigulane ezingama-Orthopedic, ngoFebruwari 2015.
Amadolo aguqa, iNational Health Service, gov.uk. 01/19/2016.
Sharma L, Song J, Felson D, et al. "Indima Yokuzivumelanisa Knee Ukugula Ekuthuthukisweni Nokusebenza Ukuncipha Knee Osteoarthritis." NgoJulayi 11, 2001.