Ukuzivocavoca Ukulondoloza Amazinyo Angempilo

Uma unamahlombe emadolo, khona-ke ungase uzuze ekufundeni izivivinyo zokwelapha ngokomzimba zamadolo akho. Ukuzivocavoca kungasiza ekuthuthukiseni ukuhamba kwezimpawu kanye namandla okuzungezile amadolo nezinkalo zakho futhi kunganciphisa noma kuqede ubuhlungu bamadolo.

Ibhande liqukethe i-tibia (shin), i-femur (ithanga), ne-patella (kneecap). Lawa mathambo amathathu asekelwa izinhlanzi eziningi, izintambo, nemigudu. Ngaphakathi kwamadolo kukhona ama-absorbers amabili ashaqisayo, ngalinye elibizwa ngokuthi i-meniscus.

Idolo lakho lihlangene kakhulu emzimbeni onesibopho sokuhamba, ukukhuphuka izitebhisi, nokuvuka endaweni ehlezi. Ubuhlungu emadolweni bungenza umkhawulo owodwa noma yonke yale misebenzi. Ngokugcina amadolo ahlangene aqinile futhi aqinile, izinkinga ngamadolo asemadolweni zingagwenywa futhi ukuhamba kwakho kungagcinwa.

Ukuzivocavoca kuyithuluzi lakho eliyinhloko ekulondolozeni amandla okuhle nokuhamba emadolweni akho, futhi ezinye izindlela ezilula ongazenza ekhaya zingasiza ukugcina amadolo akho ahamba kahle. Ngemuva kokulimala noma ukuhlinzwa kwamadolo , udokotela wakho ongokwenyama angase abeke izivivinyo ezifana nalezi ukukusiza ukuba ubuyele emsebenzini ovamile nomsebenzi

Khumbula ukuhlola nodokotela wakho, uchwepheshe wezempilo, noma umhlinzeki wezempilo uma ungaqiniseki ukuthi lezi zivivinyo ziphephile ukuba uyenze, futhi umise noma yikuphi ukuvivinya umzimba okubangela ubuhlungu emadolweni.

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Iziqu ze-Quad

Indlela elula yokuthola imisipha yakho ye- quadriceps esebenzayo nokusekela idolo lakho elihlangene iwuhlelo lokusetha kwe-quad.

Ukuze wenze lo msebenzi, ulale emhlane wakho ngeviki lakho ngqo. Qinisekisa umsizi phezulu kwethanga lakho ngokucindezela ngemuva komdolo wakho phansi. Ithawula elincane lingasetshenziswa futhi libeke ngaphansi kwebanga lakho ukuze lithole induduzo futhi ikunike into yokuphoqa. Bamba lesi sikhundla ngamasekhondi angu-5, bese uphumule. Yenza okuphindaphindiwe okungu-10.

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Izislayidi zezithende

Ukugcina amadolo akho aguqa futhi aqondise yonke indlela, ungenza isenzo sesithende slide. Isithende slide sisiza ukuguqa idolo lakho lonke indlela liqonde yonke indlela.

Ngesikhathi ulele emhlane wakho, vele udwebe isithende sakho phansi ukuze idolo lakho liguqe. Vumela idolo lakho ligobe ngangokunokwenzeka, ubambe imizuzwana engu-2-3, bese ubuyela endaweni yokuqala. Yenza okuphindaphindiwe okungu-10.

Lokhu kusebenza okuphelele ukukwenza uma unomkhawulo weROM ngenxa ye-osteoarthritis yamadolo akho.

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I-Arc Quad Exercises Exercises for Healthy Knees

Ukuvivinya kwe-arc quad emfushane kuyindlela enhle yokuthuthukisa amandla we-quadriceps ngokuphepha. Ukuvivinya umzimba kuvame ukushiwo ekuhlinzeni ngamadolo. Nansi indlela okwenza ngayo:

• Themba ngemuva kwakho
• Beka i-bolster encane ngaphansi kwebanga lakho. Ikhofi ingaba, ithawula leshidi livuliwe, noma ithawula eligoqwe lizosebenza kahle.
• Qinisekisa isidumbu sakho se-quad ngenkathi uqondisa idolo lakho lonke. Isithende sakho kufanele sikhuphuke lapho amadolo akho ephumula ku-bolster.
• Phakamisa idolo yakho yonke indlela, bese ucindezela isidumbu sakho se-quad uma sesiqondisiwe ngokugcwele.
• Bamba indawo yokuphela imizuzwana engu-3, ​​bese uphumule kancane.
• Phinda izikhathi ezingu-10.

Qinisekisa ukuthi uhamba ngendlela ehamba kancane, eqinile, futhi ume uma uzizwa ubuhlungu obudolo.

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Umlenze oqondile uphakamisa

Indlela enhle yokusebenza emisipha yakho yegolo kanye nokuqhaqhazela imisipha ndawonye ukwenza umlenze oqondile wokukhulisa umzimba . Lezi zivivinyo zingenziwa ukuvimbela izinkinga zamadolo noma njengengxenye yohlelo lokuvuselela emva kokulimala kwamadolo noma ukuhlinzwa.

Nakhu okwenzayo: Ngesikhathi ulele ngemuva kwakho, bhonta idolo elilodwa bese uqondisa elinye. Qinisekisa imisipha phezulu kwethanga lakho lendondo eqondile. Ngenkathi uguqa ngamadolo, phakamisa umlenze wakho cishe ngamasentimitha angu-12. Bamba imizuzwana engu-2-3 bese wehla kancane. Yenza okuphindaphindiwe kuka-10 kuya ku-15.

Ungenza umlenze oqondile uphakamise ukuvivinya umzimba ngendlela eyinselele ngokufaka isisindo se-cuff ethangeni lakho noma kwesikhumba. Ungakwazi futhi ukuphakamisa umlenze oqondile lapho uhlangothini lwakho ukuze usebenze izitho zakho, noma esiswini sakho ukuze uqinise imisipha yakho emuva , imfuyo kanye ne-hamstrings.

Khumbula ukuthi amadolo enempilo asho ukukwazi ukuhambisa idolo lakho ngokukhululekile futhi kungekho ubuhlungu. Ngokusebenza ukugcina amadolo akho ehamba futhi egcina imisipha yakho iqinile, ungakwazi ukwandisa ukuhamba kwakho kwamadolo nokuvimbela ukulimala.

> Umthombo:

> Katz, JN, et al. Ukwelashwa ngokuhambisana nokuphathwa kweMithi ye-Meniscal Tear and Osteoarthritis. NEJM. 2013: 368; 1675-84.