Ukwelashwa Kwemvelo Ukuzivocavoca nge-Posterior Tibial Tendonitis

Uma une- tendonitis yangemva kwe-posterior , futhi eyaziwa ngokuthi yi-PTT ukungasebenzi, ungase uzuze ekuzivocavoca umzimba ukuze usize ukuphatha isimo sakho. Ukuzivocavoca umzimba okwenziwe nge-PTT ukungasebenzi kusungulwe ukusiza ukuthuthukisa uhla lwezinyawo zakho ze-motion (ROM) , ukuguquguquka kwemvelo, kanye namandla onke kanye nokulinganisela. Lokhu kungakusiza ukuthi ubuyele ezingeni lakho elijwayelekile, lomsebenzi ongenabuhlungu.

Ukukhubazeka komthambo we-posterior tibial kuyinto isimo esibangela ubuhlungu engxenyeni yangaphakathi yonyawo noma izinyawo zakho. Ubuhlungu bunganciphisa ikhono lakho lokuhamba noma ukugijima ngokujwayelekile. Ukusebenza nodokotela wakho wezempilo kungaba yindlela ewusizo yokukhipha ubuhlungu bakho bese ubuyela emisebenzini yakho evamile.

Izinhloso zokwelashwa kwe-PTT ukungasebenzi zihlanganisa:

• Ukuqeda ubuhlungu bakho
• Thuthukisa izinyawo nezinyawo ze-ROM
• Thuthukisa amandla ezinyawo nezinyawo
• Thuthukisa ukuma kwezinyawo ekusetshenzisweni kokuzivocavoca noma izitho zomzimba
• Siza ukuthi ubuyele emisebenzini evamile kanye nomsebenzi

Umhlinzeki wakho wezokwelapha angasebenzisa amasu ahlukene wokwelapha ukukusiza ukungasebenzi kwe-PTT. Lezi zingase zibandakanye amasu okusebenza, izindlela zokwelapha , ukuchofoza izidakamizwa , nokuzivocavoca.

Ukuvivinya umzimba kwe-PTT ukungasebenzi kufanele kube yingxenye esemqoka yohlelo lwakho lokwelapha ngokomzimba. Kungani? Ngoba ucwaningo lubonisa ukuthi ukuzivocavoca kungaba yindlela ephumelelayo yokuphatha le nkinga. Ubuqili ukwazi ukuthi yiziphi izivivinyo okufanele uzisebenze-futhi nini ukuzenza-ngesimo sakho esithile. I-PT yakho ingakusiza ukuthi uyithole lokho.

Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca lwe-PTT ukungasebenzi, bheka udokotela wakho ukuqinisekisa ukuthi ukuzivocavoca kuphephile ukuba ukwenze.

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Ububanzi bokuhamba

Uma une-PTT ukungasebenzi, i-PT yakho izobe ichaza ukuvivinya kwe-ROM. Izindlela zokuzivocavoca zenzelwe ukuqinisekisa ukuthi unyawo lwakho nezinyawo zakho zikwazi ukuhamba ngokugcwele nangenabuhlungu kuzo zonke izinkomba.

Izivivinyo ze-Ankle ROM zingase zisebenze noma zingenzi lutho. Ukuzivocavoca nge-ROM kumane kusho ukuthi ochwepheshe bakho uzobe ehamba ngezinyawo nezinyawo zakho. Awenzi lutho ngesikhathi sokuzivocavoca kwe-ROM.

Ukuzivocavoca okusebenzayo kwe-ankle esebenzayo kufaka phakathi iziqondiso ezine zokuhamba. Lezi izi:

• I-Dorsiflexion (ukudonsa ngezwanezwane nezinyawo zakho phezulu)
• I-Plantarflexion (ekhomba izinzwane nezinyawo zakho phansi)
• Inversion (ukuhambisa unyawo lwakho nezinyawo ngaphakathi)
• I-Eversion (ukuhambisa unyawo lwakho kanye nekhanda ngemuva kwesikhathi futhi kude nomgqa womzimba wakho)

Ukuzivocavoca kwe-Ankle ye-ROM ye-PTT ukungasebenzi kufanele kwenziwe ngendlela yezinhlungu. Uma kukhona ukukhuphuka ebuhlungu, yima umsebenzi bese uhlola nge-PT yakho.

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Ibeka

Isifo sakho somzimba singase sinikeze umzimba wokuthambekela onyawo lwakho nesikhumba uma une-tendonitis yangemva kwe-tibial. Ukubeka kungabandakanya:

• Ukwelula komgijimi
• Ithawula le-ankle lelula
• I-Hamstring ilula
• I-Anterior tibialis ilula

Ukulinda kufanele kubanjwe imizuzwana engu-20 kuya kwangu-30, futhi kungabuyekezwa izikhathi eziningana ngosuku ngalunye.

Ukuzivocavoca umzimba kokusebenza kwe-PTT kungasiza ekuthuthukiseni ukuhamba jikelele kuwo wonke amaqembu omzimba oseduze nomkhawulo wakho ophansi, uqinisekise ukulungiswa kwezinyawo okulungile ngenkathi uhamba futhi uhamba.

Misa noma yikuphi ukuvivinya umzimba okubangela ubuhlungu obuningi ezinyaweni noma ezinyaweni.

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I-Ankle nezinyawo Ukuqinisa

Umhlinzeki wakho wezinto ezingokwenyama angase anikeze umzimba wokuqinisa ama-ankle we-PTT ukungasebenzi kwakho. Lezi zivivinyo zenzelwe ukwengeza ukuzinza ezinyaweni nasezinyaweni, ngaleyo ndlela uthatha ukucindezeleka futhi uhlukane nomthambo wakho we-posterior tibialis olimale.

Enye yezindlela ezilula zokuqinisa ama-ankle akho ngebhokisi lokumelana. Lezi zingxube ze-raberber ze-raberb zingasongwa ngonyawo lwakho ukwandisa ukumelana ngenkathi uhamba. Ukuzivocavoca amabhayisikili umzimba wakho kungabandakanya:

• Ukuguqulwa kwe-ankle
• I-everk ye-Ankle
• I-Anke dorsiflexion
• I-Ankle plantarflexion

Ukuzivocavoca kufanele kube buhlungu, futhi kufanele wenze u-ankle nezinyawo zakho zizwe. Uma kulula, ungenza kube nzima kakhulu ngokushintsha iqembu lokumelana; ibhendi elikhudlwana lisho ukumelana okungaphezulu. (Ukungabaza ibhande lokumelana nakho kungandisa ukwanda.)

Ukuzivocavoca ukuqinisa izinyawo zakho (yebo, kunezinhlanzi ezincane ezinyaweni zakho ezilawula isikhundla sabo) zingahle zibekwe yi-PT yakho ukusiza ukusekela unyawo lwakho. Lokhu kungakusiza ukuba ugcine umcibisholo wemvelo ezinyaweni zakho, uthathe ukucindezela isithoni sakho se-posterior tibial elimele.

Ukuzivocavoca ngamanzi kungabandakanya ukukhipha ithawula ngezinzwani zakho, ukuqoqa izicubu ngezinzwane zakho, noma ukudonsa izinzwane zakho ngokumelene nebhande lokumelana nokukhanya.

Zonke izinyawo nezandla ze-ankle zingenziwa ngeziphindaphindiwe ezingu-8 kuya kwezingu-20, izikhathi eziningana ngeviki.

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I-Hip ne-Knee Ukuqinisa

Ungamangali uma umhlinzeki wakho womzimba echaza umzimba we-hip namagciwane okuqinisa ukusebenza kwakho kwe-PTT. Kungenxa yokuthi i-hip yakho namadolo akhoza ukulawula isikhundla semphetho yakho yonke ephansi , kufaka phakathi unyawo nezinyawo zakho. Ukuqinisa imisipha ezisekhalweni lwakho namadolo kungasiza ukuqinisekisa ukuthi unyawo lwakho lusesimweni esifanele ngenkathi uhamba futhi uhamba.

Izenzo zokuqinisa i-Hip zingabandakanya:

• Ibhuloho
• Ibhuloho elilodwa lomlenze
• Ukuqinisa i-theraband hip
• Ukuhamba ngezinyawo
• Umlenze oqondile uphakamisa ngezindlela ezihlukahlukene

Ukuzivocavoca kwemisipha emadolweni akho kugxile ezintweni zakho ze-quadriceps kanye ne-hamstrings futhi kungafaka:

• Imibuzo emfushane ye-arc
• Izikwele
• Ama-lunges
• Umlenze oqondile uphakamisa

Ukuzivocavoca okunciphisa umzimba okuphansi kufanele kwenziwe ngokuphindaphindiwe kuka-8-15, futhi kufanele kunakekelwe ukuhamba kancane kancane ngezinyathelo zokuhamba. Uma noma yikuphi ukuvivinya umzimba kubangela ubuhlungu, yiyeke bese uhlola nge-PT yakho.

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Ukulingana nokuPhathwa

Ukuzilinganisa nokuzivocavoca kungase kube yingxenye ebalulekile yohlelo lwakho lwe-PTT rehab. Kungani? Ngoba ukulinganisela okuthuthukisiwe nokuqwashisa ngezinyawo nezesikhumba isikhundla kuboniswe ukunciphisa ukucindezeleka nge-tendon yakho yokulimala ngemuva kokulimala. Lokhu kungasiza ekunciphiseni ubuhlungu futhi kuthuthukise ikhono lakho lokubuyela ekujwayelekile, ukuhamba ngezinhlungu nokuhamba okuhambayo nokusebenzayo.

Ukuzivocavoca umzimba kungase kube lula, njengendlela yokuqhuma komlenze owodwa. Ukuzivocavoca okuthuthukisiwe kungase kuhlanganise ukuma ephamini le-foam ngonyawo owodwa ngenkathi ubamba ibhola noma ngenkathi ugoqa kancane kancane.

Amathuluzi emtholampilo we-PT angase asetshenziselwe ukuthuthukisa ibhalansi yakho kanye nokwaziswa kwakho. Lokhu kungafaka:

• Ibhodi le-BAPS
• Ukusebenzisa ibhola le-BOSU
• Ukuma ebhodini le-wobble noma nge-ROCK board

Ukuzivocavoca kwakho kufanele kwenziwe kancane futhi ngokulawula. Ungakhathazeki uma kunzima ekuqaleni; kungathatha amasonto ambalwa ukubona ukuthuthukiswa kubhalansi yakho.

Ukuzivocavoca komlenze ongashadile kungase kubekiwe njengengxenye yohlelo lwakho lokuzivocavoca ekhaya.

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I-Plyometrics

I-Plyometrics ibhekisela emandleni omzimba wakho ukuzuma futhi usebenzise umhlaba ngamandla aqhumayo. Ikuvumela ukuba ugijime ngokushesha, ushintshe isiqondiso, futhi wamukele amandla angase ahlangane nomzimba wakho ngenkathi esebenza futhi eqaqa.

Isazi sakho somzimba singase sibe nesenzo sokusebenza nge-plyometric njengengxenye ye-posterior tibial tendonitis yakho. Lolu hlobo lokuqeqesha lubaluleke kakhulu uma ungumdlali ofuna ukubuya okungenabuhlungu ezingeni lakho langaphambilini lokubamba iqhaza kwezemidlalo.

Uma une-PTT ukungasebenzi, u-PT cishe uzolinda kuze kube yizigaba zokugcina ze-rehab ngaphambi kokuqala ukuqeqeshwa kwe-plyometric-amabutho anikezwe emzimbeni wakho adinga amandla amakhulu, ibhalansi, kanye nokwaziswa.

Ukuzivocavoca kungabandakanya ukuqhuma kwehlumela, ukugoba komlenze ongashadile , nokugxuma noma ukugxuma ezindizeni ezihlukahlukene zokuhamba nezinkomba.

Ukunakekela kufanele kuthathwe uma uhlanganyela ekuqeqeshweni kwe-plyometric; udinga ukuqinisekisa ukuthi umzimba wakho usesimweni esifanele ngenkathi usebenzisa ukuvimbela ukulimala. I-PT yakho ingasiza ukuqinisekisa ukuthi wenza ama-plyometric umzimba ngendlela efanele ye-PTT rehab yakho.

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Ukubuyela ku-Ukusebenza

Ngemuva kwamasonto ambalwa okwenza izivivinyo ze-PT ze-PTT ukungasebenzi, isazi sakho somzimba singathuthukisa ukuvuselela kwakho ukuze kufaka umzimba wokuzivocavoca osebenzayo njengokusebenza noma ukugxuma. Lokhu kuhamba kufanele kube ngokuqondile esimweni sakho; uma ukungasebenzi kwakho kwe-PTT kukuvimbela ukuba ugijime noma uhlanganyele emdlalweni wakho othize, khona-ke i-PT yakho kufanele ibeke lezi zenzo kulowo mdlalo.

Ukubuyela emisebenzini yakho evamile kungabangela ukunyuka okuncane noma ukubuya kwezimpawu zakho, ngakho-ke kufanele unakekele kancane kancane futhi ubuyele kancane emisebenzini yakho evamile. I-PT yakho ingakusiza ukukuqondisa uma ubuyela emisebenzini yakho evamile. Kakhulu kakhulu, maduzane kungase kuguqulwe ukuzuza okwenziwe ngesikhathi sokuvuselela, ngakho-ke kufanele unakekelwe ukuze unciphise imisebenzi yakho evamile.

Amacala amaningi we-PTT ukungasebenzi akuthola kangcono emavikini ayisithupha kuya kwangu-8. Uma izimpawu zakho nokulahleka kokusebenza kuqhubeka emva kwalokho, ungazuza ngokuvakashela udokotela ohlinzayo ukuze uxoxe ngezinketho zakho. Ezinye iziguli zizuza ku-cortisone imijovo ngenxa ye-tendonitis yabo, kanti abanye abambalwa bangadinga ukungenelela okuhlinzekwa ukulungisa le nkinga.

Izwi elivela

Ubuhlungu bezinyawo nezinyawo ze-ankle kusuka ku-posterior tibial tendonitis noma ukukhubazeka kungakuvimbela ukuba ungahlanganyeli emisebenzini yakho evamile. Ungakhathazeki; izimo eziningi ze-PTT ukungasebenzi kuyaphathwa ngezinyathelo eziqaphayo ezifana nokwelapha ngokomzimba. Ukuzivocavoca ukuze uthuthukise indlela izinyawo zakho nezinyawo ezihamba ngayo kanye nomsebenzi yingxenye ebalulekile ye-PTT rehab yakho.

Uma unezinhlungu ezinyaweni nezinyawo, vakashela udokotela wakho ukuze uthole ukuxilongwa okunembile, bese usebenza ne-PT yakho ukulungisa inkinga yakho bese ubuyela ezingeni lakho langaphambilini lomsebenzi.

> Umthombo: Guelfi, M. etal. I-Anatomy, i-Pathophysiology, nokuHlelwa kwe-Posterior Tibial Tendon Ukungasebenzi . I-Eur Rev Med Pharmacol Sci.2017; 21: 13-19