Ukulimala edolweni komsubathi kuyinto engathandeki futhi ebuhlungu kakhulu. Nguye ongakwazi ukukhipha ngisho nomsubathi onobungcweti nobukhuni kakhulu enkambisweni yoqeqesho isikhathi eside. Abanye abasubathi abadumile nabathembisayo ngesinye isikhathi kuye kwadingeka bayishiye impela imidlalo ngenxa yokulimala kwalelijoyinti. Ungakugwema kanjani ukulimala emadolweni nokuthi wenzeni uma kwenzeka - sizokutshela kule ndatshana.
I-anatomy yomzimba
Isisekelo samathambo sokuhlangana kwamadolo senziwa ukuphela okukude kwe-femur, ukuphela okuphambili kwe-tibia, nenhloko ye-fibula. Izindawo eziveza amathambo - ikhanda le-femur ne-tibia - zimbozwe uqwanga olukhulu. Izindawo eziseduze "zokuxhumana" zamathambo zibizwa ngokuthi ama-condyle. Zigobile e-femur futhi, ngakolunye uhlangothi, i-concave e-tibia. Ukwandisa ukuhlangana kwezindawo ezikhulumayo, kanye nengcindezi efanayo yokuhlangana komunye nomunye, kunokwakheka kwe-cartilaginous - menisci - phakathi kwezindawo eziveza amathambo. Zimbili zazo - zangaphakathi nezangaphandle, ngokulandelana, ezomdlandla nezilandelanayo. Isakhiwo sonke siqiniswa kusuka ngaphakathi ngohlelo lwemisipha.
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Amathuluzi weLigamentous
Imigqa ye-cruciate idlula phakathi kwe-menisci - ngaphambili nangemuva, ixhumanisa i-femur ne-tibia. Badlala indima yokuvimbela izindlela: umgogodla wangaphambi kokubethela uvimbela i-shin ekuqhubekeleni phambili, engemuva ekushintsheni i-shin emuva. Uma sibheka phambili, siyaqaphela ukuthi i-anterior cruciate ligament isengozini enkulu yokulimala.
Ebusweni obungaphambili bejoyinti, ama-menisci aqiniswa yi-ligament eguqukayo yokuhlangana kwamadolo. I-capsule ehlangene inezilinganiso ezinkulu, kodwa-ke, incanyana futhi ayinamandla amakhulu. Kunikezwa ngemigqa ezungeze ukuhlangana kwamadolo:
- i-ligament ye-tibial - igijima kusuka ekhanda le-tibia kuya ku-condyle yangaphakathi ye-femur;
- i-peroneal ligament - igijima kusuka ekhanda le-fibula kuya ku-condyle ye-lateral ye-femur;
- i-oblique popliteal ligament - yenza ngemuva kwesikhwama se-articular sokuhlangana kwamadolo, ngokwengxenye ukuqhubeka kwethenda yemisipha yomsipha;
- umsipha wesicubu se-quadriceps femoris - ugijima ngaphambili kobuso bamadolo, unamathela kwisifo sofuba se-tibia. I-patella nayo ihlanganisiwe lapha - ithambo elincane le-sesamoid, elenzelwe ukukhulisa amandla we-quadriceps. Ingxenye yethenda egijima isuka patella iye kwesifo sofuba ibizwa ngokuthi i-patellar ligament.
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Ubuso bangaphakathi bejoyini bugcwele ulwelwesi lwe-synovial. Lesi sakamuva sakha uchungechunge lwezandiso ezigcwala izicubu ze-adipose kanye ne-synovial fluid. Bandisa umgogodla wangaphakathi wamadolo ngokuhlanganyela, bakha okunye ukugcinwa okugcinwayo kanye ne-menisci.
Imisipha yemisipha ezungeze idolo inikeza ukuzinza okwengeziwe. Le yimisipha yethanga nomlenze ongezansi.
Iqembu le-muscle langaphambili
Lapho kukhulunywa ngemisipha yethanga, ingahlukaniswa ngamaqembu amane, kuya ngokuthi ikuphi maqondana nokuhlangana kwamadolo.
Iqembu langaphambili limelwe yimisipha ye-quadriceps femoris. Ukwakheka okukhulu, okuqukethe amakhanda amane enza imisebenzi ehlukile:
- i-rectus femoris yelula ithanga;
- izinhloko eziphakathi, ezihlangothini neziphakathi ze-quadriceps zihlanganisiwe zibe yi-tendon ejwayelekile futhi zingama-extensors omlenze ongezansi;
Ngakho-ke, ukusebenza kwe-quadriceps kuphindwe kabili: ngakolunye uhlangothi, iguqula ithanga, ngakolunye uhlangothi, ivula umlenze ongezansi.
Imisipha ye-sartorius nayo ingeyemisipha yeqembu langaphandle lethanga. Yinde kakhulu emzimbeni futhi ibaleka ngamalunga esinqe nasemadolweni. Ukuphela kwayo okukude kunanyathiselwe kwisifo sofuba se-tibia. Umsebenzi wale misipha ukuguquguqula i-hip nokuguqula umlenze ongezansi. Unesibopho sokuphakanyiswa kwesinqe, okungukuthi, ukuguqula lokhu kwangaphandle.
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Iqembu le-posterior muscle
Iqembu lemisipha elingemuva lihlanganisa imisipha umsebenzi wayo owokunweba isinqe futhi uguqule umlenze ongezansi. It:
- i-biceps femoris, futhi uyisinqa. Imisebenzi yayo ibhalwe ngenhla. Isiphetho sedatha sinamathela ekhanda le-fibula. Lo msipha ubuye uphakamise umlenze ongezansi;
- imisipha ehambisanayo - i-distal tendon inamathela emaphethelweni angaphansi kwe-condyle medial ye-tibia, futhi inika ithoni ku-oblique popliteal ligament kanye ne-popliteal fascia. Umsebenzi wale misipha ukuguquguquka komlenze ongezansi, ukunwetshwa kwethanga, ukubizwa komlenze ongezansi;
- umsipha we-semitendinosus wethanga, onamathiselwe ekugcineni kwesifo sofuba se-tibial futhi utholakala maphakathi. Yenza imisebenzi ye-flexion yomlenze ongezansi nokubizwa kwayo.
Iqembu langaphakathi neliseceleni
Iqembu langaphakathi lemisipha yethanga lenza umsebenzi wokuthinta ithanga. Kubandakanya:
- umsipha omncane wethanga - unamathele kude ku-tuberosity ye-tibia, unesibopho sokukhishwa kwethanga nokuxhuma kwalo emadolweni;
- i-adductor magnus - inamathiselwe ekugcineni kwe-distal ku-epicondyle yangaphakathi ye-femur futhi iyisidumbu esikhulu se-adductor ethangeni.
Iqembu le-lateral muscle, elimelwe yi-fascia lata tensor, linomthwalo wokuthumba i-hip eceleni. Kulesi simo, i-tendon ye-muscle idlulela emgudwini we-iliotibial, iqinisa uhlangothi lwe-lateral lokuhlangana kwamadolo nokuqinisa i-peroneal ligament.
Engxenyeni ngayinye, akuyona ngengozi ukuthi sikhuluma ngamaphoyinti okunamathisela e-distal emisipha ezungeze ukuhlangana kwamadolo, ngoba sikhuluma ngedolo. Ngakho-ke, kubalulekile ukuba nomqondo wokuthi imiphi imisipha ezungeze idolo futhi ebhekele ukunyakaza okuhlukahlukene lapha.
Ngesikhathi sokuvuselelwa kanye nezindlela zokwelapha ezihlose ukuqeda imiphumela yokulimala emadolweni, kufanele kukhunjulwe ukuthi, ukusebenza kanzima, imisipha idlula ngokwayo ivolumu yegazi, okusho ukuthi i-oxygen nezakhamzimba. Lokhu-ke kuholela ekucebiseni amalunga omzimba.
Kunamanye amaqembu emisipha amabili amakhulu, ngaphandle kwawo akunakwenzeka ukukhuluma ngesimo samalunga wamadolo. Le yimisipha yethole, ehlukaniswe ngamaqembu angaphambili nangemuva. Iqembu langemuva limelelwa yimisipha ye-triceps yomlenze ongezansi, equkethe imisipha ye-gastrocnemius kanye ne-soleus. Lesi “setha” semisipha sinesibopho sokwandiswa kwamaqakala nokuxhuma emadolweni. Ngakho-ke, singasebenzisa ukwakheka kwemisipha okubonisiwe ekwelapheni izifo ezihlangene zamadolo.
Iqembu langaphambili limelwe ngokuyinhloko yi-tibialis anterior muscle. Umsebenzi wawo ukunweba unyawo, okungukuthi, ukuhambisa unyawo lubheke kulo uqobo. Ibamba iqhaza elibonakalayo ekwakheni imengamo yonyawo, ngokungakhuli ngokwanele kwemisipha ye-tibial, kwakheka izinyawo eziyisicaba. Futhi, iguqula ukuhamba ngendlela yokuthi umthwalo emajoyintini amadolo ukhuphuke, okuholela kuqala ebuhlungwini obungapheli emalungeni amadolo, bese kuba i-arthrosis yamalunga amadolo.
Izinhlobo zokulimala emadolweni
Phakathi kokulimala okungenzeka kokuhlangana kwamadolo kukhona okulandelayo:
Ukulimala
Ukuhlanganiswa kungukulimala kwamadolo okungenabungozi kakhulu. Itholakala ngokuxhumana ngqo nejoyinti nganoma iyiphi indawo eqinile. Kalula nje, kubalulekile ukushaya okuthile.
Izimpawu zomtholampilo zokulimala ubuhlungu obukhulu obenzeka ngokushesha ngemuva kokulimala uqobo, bujika kancane kancane bube buhlungu, bunamandla aphansi, kepha buyaphazamisa kakhulu.
Njengomthetho, ubuhlungu endaweni yokuhlangana ngokulimala buhlala bukhona, bungakhuphuka kancane ngokuhamba. Ububanzi bokunyakaza okusebenzayo bunqunyelwe ngandlela thile: imvamisa okunzima kakhulu ukunwetshwa kokujoyina. Okuhlukile ukulimala kwe-popliteal fossa, lapho ukuguquguquka komlenze ongezansi nakho kungaba nzima. Ngalolu hlobo lokulimala, amadigri ambalwa okugcina okujika emlenzeni edolweni akwenzeki hhayi kangako ngenxa yobuhlungu, kepha ngenxa yokuzwa "komzimba wangaphandle" noma ukuzwa "kokujola".
Umhuzuko udlula wedwa futhi awudingi ukwelashwa okuthile, noma kunjalo, ukululama kungasheshiswa ngale ndlela elandelayo:
- ngokushesha ngemuva kokulimala, faka iqhwa endaweni yokulimala;
- massage indawo ngokuhlanganyela;
- yenza i-physiotherapy, njenge-magnetotherapy ne-UHF (ngosuku lwama-2-3 kusukela ngesikhathi sokulimala);
- yenza izivivinyo ezikhethekile.
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Ukuphuka kwePatella
Lokhu ukulimala okubi kakhulu kunokulimazeka. Kubandakanya nokuthinta ngqo ukuhlangana kwamadolo ngobuso obunzima. Igalelo, njengomthetho, liwela ngqo endaweni ye-patella. Lokhu kungaba ngesikhathi sokuzivocavoca (ukwehla ebhokisini lokugxuma, imbuzi, imigoqo efanayo), lapho uzijwayeza ukuxhumana nobuciko bempi noma ukudlala imidlalo (i-hockey, i-rugby, i-basketball, i-karate).
Emidlalweni yamandla, ukulimala okunjalo kungabangelwa ukungabi namakhono okulinganisela ngenkathi ubambe isisindo ngenhla kwekhanda, noma ukunwetshwa okugcwele komlenze edolweni ngokuhlangana kwesisindo esibucayi (ukusunduza, ukuhlwitha, isigaxa se-barbell).
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Izimpawu zokwephuka kwe-patellar
Ngesikhathi sokulimala, kuba khona ubuhlungu obubukhali. Indawo ehlangene engaphandle kwendawo ikhubazekile. Ukubanjwa kwendawo patella kubuhlungu kakhulu: ngamanye amagama, awukwazi ukuthinta indebe yedolo ngaphandle kobuhlungu obukhulu.
Ukuphumula emadolweni kungenzeka, kodwa kubuhlungu kakhulu, kanye nenqubo yokuhamba. Ilunga livuvukile, lakhulisiwe, isikhumba sishintsha umbala. Amafomu e-hematoma endaweni yokulimala.
Ejoyintini uqobo, njengomthetho, i-hematoma ebalulekile ihlala yakha ngokubonakala kwe-hemarthrosis (kulapho igazi lihlangana emgodini ohlangene). Igazi, ezikhathini eziningi, ligcwalisa umgodi ohlangene kanye nokujika okuthile kwe-synovium (bheka isigaba se-Anatomy). Ngendlela efanelekile, inengcindezi kuma-capsule apparatus ejoyini. Ngaphezu kwalokho, igazi eliketshezi linomthelela ocasulayo esikhaleni se-synovial interstitial space. Lezi zinto ezimbili ziyaqinisana, okuholela ebunzimeni obuningi emadolweni.
Ukusebenza nokungenzi lutho (lapho omunye umuntu ezama ukunweba idolo lakho elihlangene) ukunwetshwa kwamadolo kubuhlungu. Nge-anesthesia ngaphansi kwesikhumba, ungazizwa i-patella, engasuswa endaweni ethile, ikhubazeke, noma ihlukaniswe. Ngokuya ngamasu akhethwe yi-traumatologist, ukwelashwa kungaba ngolondolozayo noma ngokungenelela kokuhlinzwa.
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Ukulandelana kokwelashwa kokulimala kwe-patellar
Ukulandelana kwezenzo kuzobukeka kanjena:
- ukwenza ukuxilongwa okunembile usebenzisa umshini we-ultrasound ne-X-ray;
- ukubhoboza igazi ngokuhlanganyela;
- Ukuhlinzwa (uma kunesidingo);
- ukulungiswa kwamalunga edolo nasemaqakaleni izinyanga eziyi-1-1.5;
- ngemuva kokususwa kokungasebenzi - inkambo ye-physiotherapy, i-physiotherapy exercises (bheka isigaba "Rehabilitation after trauma").
Ukulimala kwe-meniscus
Empeleni, noma yimiphi imisipha ebhalwe esigabeni se-Anatomy ingaqhekeka. Kodwa-ke, imigqa yokubethela kanye ne-menisci kulimala kakhulu. Cabanga kuqala ngomonakalo we-menisci. (Funda kabanzi ngokulimala kwemisipha yamadolo.)
Indima ye-meniscus ukuhlinzeka ngokuhlangana okukhulu kwezindawo ze-articular kanye nomthwalo olinganayo kuzindlela ze-tibial. Ukuqhekeka kwe-meniscus kungaba okuyingxenye noma okuphelele. Kalula nje, i-meniscus ingamane "iqhume", okuzophula ubuqotho bayo, noma isiqeshana se-meniscus singavela.
Uhlobo lwesibili lokulimala aluthandeki kangako - ucezu oluhlukanisiwe lwentambo lwakha umzimba we-chondral ohamba ngokukhululeka emgodini ohlangene, okuthi, ngaphansi kwezimo ezithile, ungahambela ngendlela yokuthi uzokuphazamisa kakhulu ukunyakaza okusebenzayo ngaphakathi kwejoyinti. Ngaphezu kwalokho, umzimba we-chondral ungashintsha isikhundla sawo kaningana ngaphandle kokuba sesimweni "sokungakhululeki" ngaso sonke isikhathi. Kulokhu, kungadingeka ukuhlinzwa ukuze kususwe ucezu oluqhekekile.
Okuhlukile ngokwakhiwa kwephutha le-meniscus akusabisi kangako. Esimweni esinjalo, lapho wenza izivivinyo ezithile zokwelapha, ngokuhamba kwesikhathi, ukukhubazeka "kuvaliwe" ngokuphelele yizicubu ezixhuma.
Inkinga enkulu yokulimala kwe-meniscus ukuthi uma ishiywe ingalashwa, ngokuhamba kwesikhathi kungenzeka ukuthi iholele ku-arthrosis yamadolo, isifo esiwohlozayo esilimaza ingxenye ye-cartilaginous of the joint joint.
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Ukuqhekeka kwe-ligament cruciate
"Iziphambano" zangaphambili zivame ukonakala. Umthwalo kubo mkhulu ngisho nasempilweni yansuku zonke, ingasaphathwa eyemidlalo. Lokhu kulimala kuvamile kubagijimi bamabanga amafushane, ama-skaters, abadlali bebhola lombhoxo, abadlali be-basketball, abadlali be-hockey ye-ice - bonke labo abashintshana ngezikhathi zokugijima okuqondile ngama-sprints. Kungaphakathi kwe-sprint, lapho idolo liguquguquka futhi liqonde ngobubanzi ngaphansi komthwalo obalulekile, lapho imisipha ebethelelayo ilimala kalula.
Enye inketho ukucindezela ipulatifomu ngemilenze ekhuluphele ngokweqile ngemuva kwesizinda se-hyperextension yamadolo ekugcineni kwengcindezi. Ubuhlungu okwamanje bokulimala bunamandla kangangokuba bungabhebhethekisa ukuhlaselwa isicanucanu nokuhlanza. Ukusekelwa okuncikene kubuhlungu kakhulu. Awukho umuzwa wokuzinza lapho uhamba.
Emlenzeni olimele, ukufuduka okungahambi kahle komlenze ongezansi nge-hyperextension yokuhlangana kwamadolo kungenzeka. Njengomthetho, khona manje ngesikhathi sokulimala akunakwenzeka ukuthi ukwazi ukuthola noma yimuphi umonakalo othize. Kunoma ikuphi, uzobona imisipha ye-spasmodic ezungeze ilunga, ubunzima bokuhamba okusebenzayo, nokwanda kwevolumu ehlangene, okungenzeka ukuthi kubangelwa yi-hemarthrosis.
Ukwelashwa kokulimala kwezinto ezisetshenziswayo kungasebenza futhi kugcineke. Plus imisebenzi ekululameni okusheshayo. Kodwa-ke, ukuhlinzwa kungaba yimbangela yokwakheka okulandelayo kwe-arthrosis yamadolo ngokuhlanganyela, ngakho-ke, kufanele ulalele ngokucophelela udokotela oya khona futhi ucabangele umbono wakhe maqondana necala lakho.
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Ukuzivocavoca kokulimala kwe-crossfit
Ukuzivocavoca okuyingozi kakhulu kwe-crossfit kwamajoyinti amadolo yilawa:
- ukugxumela ebhokisini;
- ama-squats ngokunwetshwa okugcwele kwamalunga wamadolo phezulu;
- ukuhlwitha izinsimbi kanye namajezi;
- ukugijima ibanga elifushane;
- amaphaphu agxumayo ngokuthinta amadolo phansi.
Ukuzivocavoca okubalwe ngenhla, kukodwa, akubangeli ukulimala kwamadolo. Bangayicasula ngendlela engenangqondo yokuqeqeshwa. Kusho ukuthini?
- Awudingi ukukhulisa ngokuphawulekayo izisindo zakho zokusebenza nenani lezimpinda. Awudingi ukusebenza isikhathi eside ukudlula iphuzu lokwehluleka.
- Awudingi ukwenza lo msebenzi uma ungaphatheki kahle edolweni.
- Okungenani, udinga ukushintsha inqubo yokwenza ibe efanele, njengobukhulu - wenqabe ukwenza lo msebenzi uma ungawunikwa.
Insiza yezimo eziphuthumayo
Usizo lokuqala nganoma yikuphi ukulimala kwamadolo ukunciphisa ukwakheka kwe-hematoma nokunciphisa ubuhlungu. Into elula ukwenziwa ukufaka icompress ebandayo endaweni ehlanganisiwe.
I-compress isetshenziswa phambi kwezinhlangothi zombili zenhlanganisela. Akunasimo lapho kufanele ukuthi i-popliteal fossa ipholile.Lokhu kuyingozi futhi kungaholela ku-vasospasm yenqwaba yezinzwa zomlenze ophansi.
Uma ubuhlungu bukhulu, kufanele kunikezwe isiqeda izinhlungu. Vele, kuyadingeka ukubiza ithimba le-ambulensi futhi lihambise isisulu size sifike ezingeni lokuhlinzeka ngokunakekelwa kwabahlukumezekile.
Ukwelashwa
Ukwelashwa kwamalunga emadolo ngemuva kokulimala kungasebenza futhi kugcineke. Kalula nje, okokuqala bayakwazi ukusebenza, bese benza ijoyini lingasebenzi, noma bamane bakukhubaze. Amaqhinga ancike esimweni esithile nasekulimaleni. Kulokhu, umuntu akakwazi ukunikeza isincomo esisodwa kuwo wonke umuntu.
Ukulandelana kokwelashwa kunqunywa yi-traumatologist yamathambo.
Musa ukuzelapha! Kungakuholela emiphumeleni edabukisayo ngesimo se-arthrosis yedolo elihlangene, ubuhlungu obungapheli kanye nokulimala okungaqondile kokuhlangana kwe-hip kwegama elifanayo!
Kukhona isici esithile sokwelashwa komonakalo we-ligament. Akunandaba noma ngabe ukuhlinzwa kwenziwa noma cha, ngemuva kwesikhathi esithile sokukhubazeka, futhi kwesinye isikhathi esikhundleni sako, kusetshenziswa ukungasebenzi okuyingxenye nge-hinged orthosis.
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Ukuvuselelwa ngemuva kokulimala
Ukuze uqinise ukuhlangana kwamadolo ngemuva kokulimala, kuyadingeka ukuthi ususe ukunyakaza kokucindezelwa isikhathi eside (kuze kube unyaka). Lezi yizo zonke izinhlobo zezikwele, kungakhathalekile ukuthi zenziwa emshinini noma cha.
Kuyadingeka futhi ukuqinisa leyo misipha ezungeze ukuhlangana kwamadolo: ama-extensors, ama-flexors, abathumbi kanye nama-adductors wamathanga. Indlela elula yokwenza lokhu ukusebenzisa imishini ekhethekile yokuqeqesha amandla. Ukunyakaza ngakunye kufanele kwenziwe okungenani izikhathi ezingama-20-25. Ukuphefumula kufanele kube nokulingana futhi kube nesigqi: phefumula ngomzamo, uhogele ukuphumula. Phefumula okungcono ngesisu.
Lesi sakhiwo kufanele sifake ukwenziwa ngokulandelana kokunyakaza ngakunye ngendlela eyodwa, nesisindo esikuvumela ukuthi wenze uhla olubekiwe lokuphindaphinda.
Thatha ijubane lokwenziwa kancane, ngamanani amabili noma amathathu. I-amplitude, uma kungenzeka, kufanele ibe phezulu. Sekukonke, ungaphinda imijikelezo enjalo engafika ku-5-6 ngokuvoxa ngakunye. Ngokuqondene nemisipha yethole, kuzosiza ukwenza lokhu: ngemuva kokuzivocavoca ngakunye okungabhekisiwe emisipheni yethanga, ingabe ithole liyakhuphuka. Yenza lokhu futhi ngokunensa, nge-amplitude ephezulu futhi ngaphandle kokubamba umoya wakho, uze uzwe ukuzwa okuqinile okuvuthayo eqenjini lezicubu ezihlosiwe.
Qala inkambo yakho yokuhlumelelisa ngomlenze owodwa ngokuzilolonga ngakunye nokuphakama kwethole elilodwa.
Ekupheleni kwenyanga yesithathu yokuvuselelwa, kufanele ngabe wenza okungenani imibuthano engu-4 ngokuzivocavoca ngakunye futhi okungenani izikhathi ezimbili ngesonto. Kusukela kule nkathi, ngenkambo enhle yenqubo yokuvuselela nokuhamba kobuhlungu, ungabuyela kancane kancane emithwalweni yokucindezela. Kungcono ukuqala ngemishini yokunyathela imilenze kusimulator ngokukhulisa isisindo sakho. Ngemuva kwalapho ungaqhubeka nokwenza ama-squats ngesisindo sawo.
Kodwa-ke, zonke lezi zikhathi zingazodwana! Lalela umzimba wakho. Uma uzizwa ungakhululekile, yelula isigaba se- “no-compression” isikhathi esithile. Khumbula, akekho omunye ngaphandle kwakho kulesi sigaba ozokwazi ukunquma ukwanela kwemithwalo.
