Ukwelashwa Kwemvelo Ukuzivocavoca kwe-Knee Meniscus Tear

Uma unamadolozi amawele , ungase uzuze ohlelweni lokuzivocavoca umzimba ukuze uphinde uvuse amadolo akho. Ukusebenza nodokotela wezinto ezingokwenyama kungakusiza ukuthi uphinde uthole ibanga eliphakeme lokuguqa namandla futhi kungakusiza ukuthi ubuyele ezingeni lakho elijwayelekile lomsebenzi. Ukucwaninga kubonisa ukuthi ukubamba iqhaza kwe-PT ngokulimala kwamadoda kungakusiza ukuba ugweme ukuhlinzwa ngamadolo akho.

I-PT yakho ingasebenzisa izindlela ezihlukahlukene kanye nokwelashwa ukulawula ubuhlungu bakho noma ukuvuvukala kwamadolo noma ukuthuthukisa indlela imisipha ezungeze izinkontileka zakho zamadolo futhi isekela ukujoyina. Ukuzivocavoca kufanele kube yingxenye enkulu yehlelo lakho lokuguqa ngamadolo ngemva kokudabuka kwamadoda. Ukuzivocavoca umzimba emtholampilo, futhi njengengxenye yohlelo lokuzivocavoca ekhaya, kungakusiza ukuba ululame ngokuphelele ngokulimala kwakho kwe-meniscus.

Kodwa yiziphi izenzo ezisebenzayo ezingcono kakhulu esimweni sakho esiqondile? Indlela kuphela yokwazi ukusebenzisana ne-PT yakho; angakwazi ukubeka imizimba efanele yesimo sakho esithile.

Nasi uhlelo lwesampula lokuzivocavoca ongase ulubekele ukulimala kwamadolo akho. Ukuzivocavoca kugxila ekuthuthukiseni ubude bezintambo zokunyakaza kanye namandla nokuthuthukisa umsebenzi ogcwele womdolo wakho. Ukuzivocavoca akufanele kubangele ubuhlungu obukhulu emadolweni akho.

Ngaphambi kokuqala lokhu, noma yiluphi olunye uhlelo lwamaviki wama-meniscus, hlola nodokotela wakho kanye nodokotela wezempilo ukuze uqiniseke ukuthi ukuzivocavoca kuphephile ukuba ukwenze.

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I-Knee Range of Extion Exercises

Amadolo akho ama-meniscus angabangela ukuthi ube nomkhawulo wokuhamba wamadolo. Ikhono lakho lokugoba ngokugcwele noma ukuqondisa idolo lakho lingase libuhlungu noma lilinganiselwe. Ukubuyisa ibanga elivamile lokuphumula lokuhamba kufanele libe enye yemigomo ye-rehab yakho.

Ukwenza izitifiketi zesithende kuyindlela enhle yokuthuthukisa uhambo lwakho lokuguquka kwamadolo. (Flexion yikhono lakho lokuguqa ngokugcwele.) Ukwenza umsebenzi wesithende sithende, ulale emhlane wakho, bese uhambisa isithende kancane kancane phansi, uvumele idolo lakho ligobe ngangokunokwenzeka. Bese uvumela kancane isithende sakho ukuba sishintshe emuva endaweni efanele. Phinda ukuvivinya umzimba izikhathi ezingu-10, uhamba kancane uma uguqa futhi uqondise idolo lakho.

Ukuze uthuthukise ukuphakama kwamadolo (ukuqondisa) uhambo lokunyakaza, ungenza umsebenzi owenziwe ohlangothini lwe-hang . Mane nje ulale ngesisu sakho ngomlenze wakho ekupheleni kombhede wakho, uvumela amandla adonsela phansi ukuba athole udolo lwakho kancane. Bamba lesi sikhundla ngamasekhondi angu-15 kuya kwangu-30, bese uguqa phansi. Phinda izikhathi ezingu-3.

Uma kunoma yikuphi kokuhamba kwesimo sokunyakaza okubangela imbangela yanda ubuhlungu begama, yima bese uhlola nge-PT yakho.

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Quadriceps Exercises

Imisipha yakho ye-quadriceps, noma "i-quad," ivula ibhande lakho, futhi isekela ukujoyina kanye ne-kneecap yakho. Ngemuva kokuthi i-meniscus ibhuqe noma ukulimala, umhlinzeki wakho womzimba cishe uzosebenza ukuze uthuthukise umsebenzi wakho we-quadriceps ukuze idolo lakho elihlangene lisekelwe ngokufanele.

Ukuzivocavoca ukuthuthukisa i-quads yakho kungafaka:

• Amasethi e-Quad: Hlala emuva ngemuva kwakho ngokuguqa ngqo. Beka ithawula elincane eligoqwe phansi kwegceke lakho. Cindezela emuva kwamadolo akho phansi ithawula ngenkathi uqinisa imisipha yakho ye-quad. Yibambe imizuzwana engu-5, bese ukhulula kancane kancane ukukhishwa. Phinda izikhathi ezingu-10.
• Ukuzivocavoca okufushane okuyi-Short Arc Quad (SAQ) : Beka ithawula lokugeza lokugqoka noma ibhola lebhola ngaphansi kwegciwane lakho elimele. Qinisekisa i-quad yakho bese ulungisa idolo lakho lonke. Gubha ibhande lakho ngqo imizuzwana engu-3, ​​bese wehla kancane kancane. Phinda izikhathi ezingu-10.
• Izigqoko ezincane endaweni eguquliwe : Ukuma imilenze yakho ububanzi ububanzi eceleni, bhonqa amadolo akho cishe nge-degree engama-45 degree. Bamba lesi sikwele esincane se-squat imizuzwana engu-3, ​​bese ubuyela kancane ngokuqondile. Phinda izikhathi ezingu-10.

Yenza umsebenzi ngamunye kancane futhi ngokucophelela, futhi qiniseka ukumisa uma ubuhlungu bakho bendondo buyanda.

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Umlenze oqondile uphakamisa

Ucwaningo lubonisa ukuthi amandla ase-hip angaba nomthelela oqondile emadolweni . Izisindo ezinamandla zingabangela amadolo akho ukuba aphume ngokuvumelana kahle, ngakho-ke i-PT yakho ingase ibeke imithi yokuqinisa i-hip ukusiza ukugcina amadolo akho abe ngcono kakhulu, futhi ngaleyo ndlela unciphise ukucindezeleka kwimenyu yakho.

Ukuphakama komlenze oqondile kuyindlela enhle yokuthuthukisa amandla akho we-hip ukusiza amadolo akho. Nansi indlela ozenza ngayo:

1. Themba ngemuva kwakho nge knee lakho elimele liqonde futhi omunye wakho knee bent.
2. Qinisekisa isidumbu sakho se-quad emlenzeni wakho oqondile, futhi uphakamise umlenze uphase ngamasentimitha angu-12 kuya ku-15. Qiniseka ukuthi uguqa idolo lakho lonke isikhathi sonke.
3. Bamba umlenze wakho oqondile ngemigqa embalwa, bese uyinciphisa kancane kancane.
4. Phinda usebenzise izikhathi ezingu-15.

Ungenza umlenze oqondile uphakamise ezindaweni ezihlukile. Uma ulele eceleni kwakho ngenkathi uyenza, imisipha yakho ye- gluteus medius izosebenza, futhi i-gluteus maximus yakho, isisindo esikhulu esilula isikhwama sakho, sizosebenza uma wenza phezulu umlenze ongenamathela .

Ukuqiniswa kwe-Hip kungabuye kufezwe ngama- hip okuthuthukisiwe okufana nebhuloho elilodwa lomlenze noma amabhuloho amabhola. Lezi zivivinyo ezithuthukisiwe zingase zihlanganiswe njengengxenye yokulinganisela kwakho nokuzivocavoca kokungena kwe-meniscus rehab yakho.

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Ukulingana nokuPhathwa

Ukuthola amandla amandla omzimba wakho ukuqonda ukuthi ikuphi endaweni yakho. Ukucindezeleka okungakanani kuhlangene, futhi yisiphi isikhundla esikuyo? Amalungu omzimba wakho nemisipha ixhumana nobuchopho bakho, ukutshela lapho izinto zikhona. Lokho kuyimfihlo.

Ngezinye izikhathi ngemva kokulimala kwamadolo, i-proprioception yakho ikhubazekile. Lokhu kungase kwenzeke ngenxa yenkathi yokungasebenzi ngemuva kokulimala kwakho. Ukusebenza ne-PT yakho ebhalansi kanye nokuzivocavoca okungabonakali kungase kube ingxenye ebalulekile ohlelweni lwakho lokubuyisela kabusha.

Ezinye izindlela zokulinganisela okufanele zenziwe zingabandakanya:

• Isimo somlenze ongashadile (yenza lokhu ngamehlo akho avulwe noma avaliwe)
• Ukusebenza ibhodi le-BAPS
• Ukuma kwiBOSU Ball

Ukuzilinganisa nokuzivocavoca kufanele kube yinselele, kodwa kufanele uhlale uphephile ngenkathi ubenza. Qinisekisa ukuthi unendawo ephephile yokuzivocavoca futhi uqiniseke ukuthi unokuthile okumele ubambe ngenkathi wenza ukulinganisa umzimba. I-PT yakho ingumthombo omkhulu ongayisebenzisa ngenkathi ufunda ukulinganisela okusha nokuzivocavoca kokulandela ngemuva kokulimala kwe-meniscus.

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I-Plyometrics nokuqeqeshwa kwe-Neuromuscular

Ngemuva kwamasonto ambalwa okusebenza ekubuyiseleni ububanzi bokuhamba kwemvelo, amandla nokulinganisela, kungase kube yisikhathi sokuqala ukubuyisela amandla akho okugijima, ukugxuma, nokuhlala kahle. Lokhu kungakusiza ukuthi ubuyele emsebenzini ophezulu kanye nemisebenzi yezemidlalo.

I-Plyometrics uhlobo lokuzivocavoca olubandakanya ukufunda ukugxuma nokuhlala kahle . Lokhu kungakusiza ukuthi ubuyekeze ukuqashelwa kahle kwe-neuromuscular of the muscles ezenzeni zakho namadolo. Ukusebenza nge-plyometrics njengengxenye yamadolo akho i-meniscus rehab kungasiza ekunciphiseni ukucindezeleka nokucindezela emadolweni akho lapho ugijima, ugijima, futhi wenza ukukhwabanisa phakathi kwezemidlalo.

Ukuzivocavoca nge-plyometric nokuqeqeshwa kwe-neuromuscular kwamadolo akho kungafaka:

• Ukungena komlenze ongashadile
• Yeqa amaphaphu
• I-hoal plyometric hops lateral

Enye ye-caveat ebalulekile uma usebenzisa i-plyometrics ngamadolo akho: qiniseka ukuthi idolo lakho lihambelana ne-ankle yakho lapho uqaqa futhi ufika. Umthetho omuhle wesithupha uhlale ugcina idolo phezu kwesonto lakho lesibili ukuze uqiniseke ukuthi lihambisana nokuxhuma. I-PT yakho ingaqiniseka ukuthi uyayenza kahle.

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Ibhayisikili

Ukugibela ibhayisikili elimilayo kungase kube ingxenye ebalulekile ye-knee meniscus yezinhlelo zokuzilibazisa. Ukuhamba ngebhayisikili kungaba nezinzuzo eziningi, kubandakanya:

• Kungathuthukisa ibanga lakho lokuhamba
• Kungathuthukisa ukukhuthazela kwemisipha emilenzeni yakho
• Kuyinto yokuzivocavoca okungewona okwenzakalayo, okungaqeda ukucindezeleka nokucindezeleka nge knee yakho kanye meniscus ezilimele.

Umhlinzeki wakho womzimba angasiza ekunqumeni isikhathi esithile okufanele ugibele ngaso kanye nesilinganiso esifanele sokumelana nesimo sakho esithile. Ngokuvamile, Kunconywa ukuthi ugibele imizuzu engu-20 ukuya kwangu-30, izinsuku eziningana isonto ngalinye.

I-meniscus izinyembezi zingaba ukulimala okubuhlungu nokwesabekayo okukuvimbela ukuba ujabulele umsebenzi wakho ojwayelekile kanye nomsebenzi wokuzilibazisa. Ngokusebenza nodokotela wakho no-PT nangokuhlanganyela ohlelweni lokuzivocavoca olusebenzayo, ungabuyela ngokushesha futhi ngokuphepha ezingeni lakho lomsebenzi nomsebenzi.

> Umthombo:

> Katz, JN, etal. Ukuhlinzwa ngokuphikisana noPhyiscal Therapy for Meniscal Izinyembezi kanye ne-Osteoarthritis. I-NEngl J Med, 2013; 368: 1675-84.