Iqoqo lokuzivocavoca ukuqinisa ukuhlangana kwamadolo

Imilenze yiyo egqoka impilo yethu yonke, ingaphansi kwengcindezi enkulu. Futhi umthwalo ophakeme uhlangabezana nokuhlangana kwemilenze nokwandiswa kokuhlanganiswa - idolo elihlangene, okuyinto entekenteke kakhulu. Ukumgcina ephephile, kuyadingeka ukuqinisa i-corset yakhe yemisipha.

Futhi uma kuvela amadolo nezinhlungu ezibuhlungu emadolweni, kufanelekile ukuthi uhlolwe udokotela ngokushesha okukhulu, ngoba izifo eziningi zamadolo zelapheka kalula zisencane. Futhi-ke, zivikele ekulimaleni. Ukulimala kwamadolo kuphakathi kokubuhlungu nokuhlala isikhathi eside ukwelashwa.

Izinhlobo Zokulimala Kwamadolo Nezinhlungu Nezimbangela Zazo

Izimbangela ezimbili ezivame kakhulu zobuhlungu bamadolo ukuncipha kwezicubu ze-cartilage ezifweni nasekugugeni nasekulimaleni.

Kunezinhlobo eziningi zokulimala:

1. Ukulimala. Uhlobo olulula kakhulu lokulimala. Kulimaza izicubu ezithambile kuphela. Izimpawu zifana nokunye ukulimala kwamadolo: i-hematoma, ukuvuvukala. Akuyona ingozi uqobo lwayo, kepha kwesinye isikhathi kuyadingeka ukukhipha igazi eliqoqiwe ngokuhlinzwa. Kunoma ikuphi, ukuhlolwa kukadokotela kuyadingeka.
2. Ukulimala kwe-menisci... Uhlobo olubi kakhulu lokulimala, ukuze uluthole udinga ukusebenzisa amandla amakhulu, ngokwesibonelo, gxuma okuqinile, ngakho-ke lokhu kulimala kuyisici sabasubathi kuphela. Noma abantu asebekhulile kakhulu, njengoba amathambo abo entekenteke kakhulu. Cishe akunakwenzeka ukulimaza i-meniscus ngokunyakaza okujwayelekile. Iyakwazi ukuqhuma, ukuqhekeka noma ukuqhuma, okuyinto embi kakhulu. Uma i-meniscus idabukile, kungenzeka kungabuyelwa ekusebenzeni. Izimpawu zifana nokulimala, kepha okubi kakhulu nokulahleka kokuhamba.
3. Hlunga. Ukulimala okuvame kakhulu kokugijima. Imvamisa kwenzeka ngenxa yokuwa okungaphumeleli nangokuhamba okungazelelwe. Ngaphandle kokuthi kuthinteka izicubu ezithambile kuphela, ukulimala kungaba kubi impela. Izimpawu: ukuvuvukala nokulimala, kepha izinhlungu zizoba nzima kakhulu kangangokuthi cishe akunakwenzeka ukuhambisa umlenze, ingasaphathwa eyokuhamba. Ukwelashwa kuthatha cishe izinyanga ezimbalwa.
4. Ukuqhekeka kwe-ligament. Uma uzwa noma ikuphi ukuchofozwa nokuqhekeka lapho ilunga lihamba, lokhu akusikho ukuphuka, kungaba ukuqhekeka kwemisipha. Ukulimala kubi kakhulu.
5. Ukususwa kwelungu. Lokhu kungukususwa kwamalunga, okubandakanya ukwelula ngisho nokudabula imisipha ebabambayo. Kuhambisana nobuhlungu obukhulu, i-edema enzima ne-hematoma. Imvamisa lokhu kususwa kungabonakala ngokubonakalayo ngesikhumba. Isiguli singazizwa sindikindiki esithweni, futhi akukho kushaya phansi kwedolo. Ukuhlukaniswa kufanele kulungiswe ngokushesha ngungoti.
6. Ukwephuka. Ukuphuka kwamadolo kubizwa ngokuthi ukuphuka kwe-kneecap, okuthi, njengesivikelo semisipha, imvamisa kungakwazi ukumelana nokuhlaselwa okuqhamuka ngamandla nokuqhekeka noma ukuphuka. Ukuqhekeka kungaba okuvundlile, okumi mpo, okudingiswe indawo yokuhlala, okushintshiwe kanye ne-osteochondral. Kubonakala njengobuhlungu obukhulu, ukuvinjelwa okuphelele ekuhambeni, i-edema nokukhubazeka okubukwayo. Uyabona ukuthi i-patella ihambe kanjani. Ama-X-ray azoqinisekisa ukuxilongwa kokugcina.

Isinyathelo sokuqala uma kwenzeka ukulimala ukukhubaza umuntu ngokukubeka endaweni eyisicaba, ukufaka iqhwa lisongwe ngendwangu edolweni, futhi ungenzi lutho olunye kuze kufike ukufika nokuhlolwa kukadokotela. Ngaphezu kwezifo, izimbangela zokulimala ukuguga, izicathulo ezingalungile, inqubo yokugijima engalungile.

I-Patellofemoral pain syndrome

Lokhu kuxilongwa kwenziwa udokotela wamathambo. Igama le-syndrome livela egameni lesiLatini elithi patella - patella. Ingesinye sezimbangela ezivame kakhulu zobuhlungu bamadolo ngaphandle kokulimala. Lokhu kungenye yezinhlobonhlobo ze-osteoporosis - ithambo lesifo samathambo.

Zibonakalisa ekubhujisweni nasezinqubeni zokuvuvukala kwezicubu ze-cartilage. Imvamisa kuthinta asebekhulile nabasubathi, ikakhulukazi abagijimi, ngoba bavame ukuxegisa amalunga ngaphambi kwesikhathi.

Kuyisiko ukuhlukanisa ngama-degree ama-3:

1. Izinhlungu ezivamile zokuqaqanjelwa ezibangelwa ukuqina ngokweqile
2. Izimpawu ziba njalo kakhulu futhi kuvela umuzwa wokuqina. Kwesinye isikhathi kufanele uyeke ukunyakaza ukuze izinhlungu zidambe
3. Ubuhlungu obukhulu emadolweni obuvimbela ukuhamba komuntu nezemidlalo

Uma kungenziwa lutho, ingxenye ye-cartilaginous izoqala ukuwohloka kakhulu nokukhubazeka, okuzovele kuholele ku-arthrosis yedolo elihlangene.

I-Pain syndrome yemisipha yemikhawulo engezansi

Uma imilenze yomuntu ibuhlungu, khona-ke udinga ukubona udokotela. Futhi ngaphambi kokuya kuye, thola kahle ukuthi kubuhlungu kuphi nokuthi yini uhlobo lobuhlungu.

Ubuhlungu bungaba:

• isilima;
• ubuhlungu;
• ubukhali obukhali;
• njalo futhi iyaphela;
• ngokuzumayo;
• ukuvela ngezikhathi ezithile nokunyamalala (imvamisa lapho kuqala ukuphumula);
• isithende sesinqe, ukuhlangana noma idolo kungalimaza.

Ubuhlungu bungahlobene nokuzikhandla okukhulu nokulimala, kanye nezifo ezikhulayo. Zingakhombisa inkinga ngokujikeleza kwegazi emilenzeni, izinzwa ezicindezelwe nezivuvukala, uqwanga nesifo samathambo, ukulimala kwemisipha nokuvuvukala.

Kungani kufanele uqinise idolo lakho elihlangene?

Izinkinga eziningi zamadolo zingagwenywa ngokuqinisa ukuhlangana kwamadolo. Idolo liyisihlanganisi esikhulu kunazo zonke emzimbeni futhi ukwakheka kwalo kuyinkimbinkimbi kakhulu, ukufuduka okuncane okuvela endaweni kwandiswa isisindo somzimba wonke bese kudonsa imisipha nemisipha kanye nakho.

Ngokujwayelekile, idolo liqukethe ukuphela kwe-femur, i-patella kanye naphezulu kwe-tibia, okubanjelwe ndawonye yimisipha eminingi kanye noqwanga. Ukuqinisa le misipha kuzokwenza ukuthi idolo livikeleke kakhulu ekuqhekekeni nasekuqhekekeni ngesikhathi sokugijima. Into ebaluleke kakhulu ukuqinisa imisipha ye-gluteal, i-quadriceps nemisipha ye-popliteal.

Iqoqo lokuzivocavoca ukuqinisa ukuhlangana kwamadolo

Ngaphambi kokuqala ukuvivinya umzimba, ukugwema ukulimala, qiniseka ukuthi ufudumeza imisipha. Nazi izinhlobo ezintathu zokuvivinya umzimba ezizosiza kakhulu ukuhlangana kwamadolo akho:

Ama-Racks

1. Yima ngomlenze owodwa. Lo msebenzi uvela eChina. Lapho ibizwa ngokuthi "iqhude legolide emlenzeni owodwa." Kungukuqinisa imisipha yomlenze ongezansi. Kuqukethe ukuma mpo nokugoba umlenze owodwa nokuma kakhulu ngaphandle kokuxhaswa ngangokunokwenzeka. Phinda okungenani amahlandla ama-5. Uma umlenze owodwa ubuthakathaka kakhulu, kufanelekile ukukwenza kaningi kulowo mlenze ukuze uqhubeke nokuwuqinisa. Lapho ukwenza, kufanelekile ukuqiniseka ukuthi izinkalo zihambisana ngqo naphansi.
2. Yima endaweni engazinzile. Ungakwazi ukwenza umsebenzi owedlule ube nzima ngokuma endaweni evulekile. Umqeqeshi we-humosmock we-BOSU ukulungele lokhu. Ekhaya, ungayifaka esikhundleni sayo ngomcamelo ojiyile. Ukuze umelane nobuso obunjalo, imisipha esekela idolo ibandakanyeka kakhulu.
3. Ukuma okungaboni. Ngokuhamba kwesikhathi, ungakwenza kube nzima nakakhulu ngokuvala amehlo akho. Kulokhu, amathuluzi we-vestibular nawo ayabandakanyeka.

Ukugxuma

Ukuze ugijime ngaphandle kokulimaza emadolweni akho, udinga ukufunda ukuthi ungagxuma kanjani ngokufanele futhi uhlale kahle ngemuva kokugxuma. Kepha kufanele uqaphele ngokunakekela inqubo yokugxuma, ngoba ukweqa okungalungile kuzolimaza kuphela. Kuyadingeka ukuthi uhlale phansi ngamadolo entwasahlobo, ufike emilenzeni eqondile ngemuva kokugxuma okuqinile, ungalimala.

Ukuqala, ungavele ugxume up:

1. Ngomlenze owodwa. Ngokuhamba kwesikhathi, yisikhathi sokuqala ukwenza ukweqa kube nzima. Qala ukweqa ngomlenze owodwa ngokuhlukile.
2. Umcibisholo. Ukuze wenze lokhu, udinga ukucabanga ngesikwele cishe ngamasentimitha angama-30 kuya kwangama-30.
3. Ngokulandelana... Esigcawini esifanayo sokucabanga, ungagxuma futhi uhlangane.
4. .Ngentambo yokweqa. Abanye abantu bakhetha ukugxuma intambo, ngakho-ke ukungezwani kwemisipha yethole kuyanda futhi kuzuba kube ngaphezulu.

Izikwele

Ngezikwele, futhi, konke akucaci. Inqubo ye-squat engalungile ingakubulala amadolo akho, kepha okulungile kuzowaqinisa, kunikeze ukugeleza kwegazi kuwo, futhi kuvimbele ukuma. Lapho wenza ama-squats, into esemqoka ukugcina umkhondo wokuthi isikhungo samandla adonsela phansi sikuphi.

Iphutha elikhulu ukulihambisa libheke emadolweni. Isikhungo samandla adonsela phansi kufanele sibe ku-pelvis kuphela. Lapho wenza ama-squats, udinga ukukwenza njengokuhlala esihlalweni. Amahlombe abuyiselwe emuva, emuva kuqondile. Amadolo akufanele axege, aguquke futhi adlule ulayini wezinzwane.

Kungcono ukwenza ukuzivocavoca ngaphambi kwesibuko ekuqaleni. Ekuqaleni kuzoba nzima ukugcina ithrekhi yazo zonke izingxenye zomzimba ngalesi sikhathi, kepha ngokuhamba kwesikhathi, inqubo izobangcono futhi izokwenziwa ngokungaboni.

Ukucindezeleka emadolweni ngenkathi ugijima akunakugwemeka. Kepha ungazincishi le njabulo, udinga nje kuphela ukuthi ulungiselele umzimba wakho nokuhlangana kwamadolo.

Ukunciphisa ukulimala kwakhe, kufanele:

• qinisa imisipha esekela amathambo namadolo;
• khetha izicathulo ezifanele ezemidlalo;
• landela inqubo yokuzivocavoca umzimba;
• udle kahle.