Ukuzivocavoca i-Meniscus Tear

Umxholo

• Yintoni i-meniscus tear?
• Ukuzilolonga oku-8 ukuzama
• 1. Ukuseta iiQuadriceps
• Amanyathelo:
• 2. Izikwere ezincinci
• Amanyathelo:
• 3. Ukuphakamisa umlenze ochanekileyo
• Amanyathelo:
• 4. Ukumba isithende se-hamstring
• Amanyathelo:
• 5. Ukwandiswa kwemilenze
• Amanyathelo:
• 6. Isithende esimiyo siyaphakama
• Amanyathelo:
• 7. Iimbumbulu
• Amanyathelo:
• 8. Iintsimbi zeentsimbi
• Ukuzivocavoca ukuphepha
• Iindidi zinyembezi
• Umothuko omandundu
• Iinyembezi ezihlaziyayo
• Unyango olwahlukileyo
• Emva kokonzakala
• Nini ukubona ugqirha
• Ixesha lokufumana kwakhona
• Umgca wezantsi

Yintoni i-meniscus tear?

Ukulila kwe-meniscus kukonzakala okuqhelekileyo emadolweni okuhlala kuchaphazela abantu abadlala imidlalo yokunxibelelana. Inokubangelwa kukunxiba kunye nokukrazula kunye nokwenza imisebenzi yemihla ngemihla ebeka uxinzelelo edolweni, njengokuchopha ukuze ukhethe into okanye ukungena nokuphuma emotweni.

Oku kwenzakala kwenzeka xa umntu eqhawula intlala-bume emadolweni.

Ukulila kwe-meniscus akusoloko kubuhlungu, kodwa kunokubangela ukudumba nokungazinzi emadolweni. Idolo linokutshixwa, kwaye unokuba nengxaki yokulihambisa.

Uhlobo lokonzakala, kunye neempawu zomntu, nceda ugqirha amisele unyango kunyango lwe-meniscus. Ngokomzekelo, abantu abancinci kunye nabo baye bafumana ukulimala kabuhlungu kunokwenzeka ukuba badinga ukuhlinzwa kunabantu abadala abanokulimala okungapheliyo kwe-meniscus.

Oogqirha baya kuhlala becebisa ngokwenza umthambo ukuze bancede ukuzinzisa ukudibana.

Ukuzilolonga oku-8 ukuzama

Nje ukuba ufumane imvume yokuba ugqirha uqale ukusebenzisa, zama ezinye zezi zinto zokuzilolonga ukomeleza amandla kunye nozinzo lwakho emva kokukhala kwe-meniscus.

1. Ukuseta iiQuadriceps

Ukucwangciswa kwe-Quadriceps ngumthambo we-isometric ukomeleza izihlunu zethanga langaphambili.

Amanyathelo:

• Hlala phantsi kunye nemilenze eyandisiweyo phambi kwakho. Unokulala ngokulele, ukuba ukhetha.
• Gxila ekuqiniseni okanye kwisivumelwano se-quadriceps. Ungakufezekisa oku ngokucinga ukuba utyhala umva wedolo lakho phantsi.
• Bamba uxinzelelo lwemisipha kangangemizuzwana eli-10 ukuya kwengama-20.
• Phinda amaxesha ali-10. Phumla imizuzwana engama-30 ukuya kumzuzu omnye, emva koko uphinde amanyathelo.

2. Izikwere ezincinci

I-mini-squats lolunye uhlobo lomthambo olunokomeleza ii-quadriceps.

Amanyathelo:

• Yima ngomqolo eludongeni, amagxa kunye nentloko eludongeni. Iinyawo zakho kufuneka zibe bububanzi begxalaba ngaphandle kunye ne-1 unyawo eludongeni.
• Gobisa amadolo kancinci ukuzisa iimpundu zakho emhlabeni.
• Yima malunga ne-15 degrees yokugoba, uziva ukuba izihlunu zisasebenza emathangeni akho.
• Ungavumeli ukuba i-squat yakho iye nzulu kangangokuba amathanga akho ahambelana nomgangatho. Oku kubeka uxinzelelo olukhulu emadolweni akho.
• Bamba esi sikhundla imizuzwana eli-10, emva koko ucothise umzimba wakho kancinci ubuyele kwindawo oqala kuyo.
• Phinda amaxesha ama-8 ukuya kwali-10. Phumla imizuzwana engama-30 ukuya kumzuzu omnye, emva koko uphinde amanyathelo.

Akusoloko kufuneka uyenze le nto eludongeni, kodwa yongeza uzinzo olukhulu. Unokubambelela kwifenitshala eyomeleleyo yokulinganisa.

3. Ukuphakamisa umlenze ochanekileyo

Lo msebenzi womibini womeleza i-quadriceps kwaye wolule imisipha, okanye izihlunu ezinyusa umqolo wamathanga akho.

Amanyathelo:

• Lala phantsi unyawo lwakho lwasekhohlo luthe tyaba phantsi kwaye umlenze wakho wasekunene woluliwe. Gcina umqolo kunye ne-pelvis kwindawo engathathi hlangothi. I-pelvis yakho kufuneka ifakwe kancinci ukuxhasa umqolo wakho.
• Flex unyawo lwakho lwasekunene kwaye uqinise izihlunu zakho zethanga. Kancinci, ngendlela elawulwayo, phakamisa umlenze wakho wasekunene emgangathweni.
• Phakamisa umlenze wasekunene uye kuthi ga kwiidigri ezingama-45, okanye xa idolo lasekunene liphakama ngokufanayo nedolo lasekhohlo.
• Hlisa umlenze wasekunene. Yenza ukuphindaphinda okungama-25. Phinda umthambo kumlenze wasekhohlo.

4. Ukumba isithende se-hamstring

Lo msebenzi usebenza ukomeleza imisipha kunye nokucela umngeni kwimisipha yesisu.

Amanyathelo:

• Lala ngomqolo uguqe ngamadolo iinyawo zithe tyaba phantsi.
• Flex iinyawo zakho ke kuphela zizithende zakho ezichaphazela umhlaba.
• Bamba izithende zakho emhlabeni kwaye uzilayide kancinci malunga nee-intshi ezi-4 ukuya kwezi-6 kude nomzimba wakho.
• Buyisela izithende zakho emzimbeni wakho, ubuyele kwindawo yakho yokuqala. Kufuneka uve umsebenzi wokuzilolonga umva wamathanga akho.
• Phinda lo mthambo amaxesha ama-8 ukuya kwali-10, emva koko uphumle imizuzwana engama-30 ukuya kwimizuzu eli-1. Yenza iseti eyongezelelweyo.

5. Ukwandiswa kwemilenze

Lo msebenzi unokwenziwa xa uhleli phantsi, oko kuthetha ukuba ungayenza phantse naphi na. Zama ukuseta amaxesha amabini ukuya kwamathathu ngemini.

Amanyathelo:

• Hlala kwisitulo esomeleleyo okanye ebhentshini iinyawo zithe tyaba phantsi.
• Flex unyawo lwakho lwasekunene kwaye uphakamise unyawo lwakho emgangathweni, ulungelelanise umlenze wakho wasekunene. Kuya kufuneka uzive izihlunu ezingaphambi kwethanga lakho zisebenza.
• Nciphisa kancinci unyawo kwindawo yakho yokuqala.
• Phinda amaxesha ama-10 kwicala lasekunene, emva koko umlenze wasekhohlo. Unokuzama ukwenza umthambo ngonyawo oluchaziweyo.

6. Isithende esimiyo siyaphakama

Lo msebenzi uqinisa i-gastrocnemius kunye ne-soleus muscle, ezidibeneyo zenza izihlunu zakho zethole.

Amanyathelo:

• Yima iinyawo zakho ezinqeni-ububanzi ububanzi izandla zakho ziphumle kancinci esitulweni okanye kwikhawuntara yenkxaso.
• Kancinci phakamisa izithende zakho emgangathweni kwaye unyuke kwiibhola zeenyawo zakho.
• Misa ikhefu phezulu, uze emva koko unciphise izithende zakho phantsi emhlabeni.
• Yenza iiseti ezi-2 ukuya kwezi-3, ezine-8 ukuya kwi-10 ze-reps kwiseti nganye.

Iingcebiso: Qinisa imisipha yakho ye-gluteus (iimpundu) ibhalansi. Gcina amaqatha akho kwindawo yokungathathi hlangothi ukunqanda ukuba bangaqengqeleki kwicala elingaphandle leenyawo zakho.

7. Iimbumbulu

Lo msebenzi ujolise ekuthinjweni kwabaqweqwedisi bakho. Inceda ukomeleza i-gluteus medius kunye ne-gluteus minimus muscle.

Amanyathelo:

• Thetha kwicala lakho elingonzakalanga, isinqe sakho sixhonywe ngaphezulu komnye nomnye kwaye amadolo akho ejijekile kwinqanaba leedigri ezingama-45. Bandakanya undoqo wakho.
• Phumla intloko yakho engalweni yakho esezantsi, kwaye usebenzise ingalo yakho ephezulu ukuzinzisa indawo yakho.
• Gcina iinyawo zakho zixinene ngaphezulu kwelinye ngalo lonke ixesha, kwaye ngokuthe ngcembe uphakamise idolo lakho phezulu kangangoko ngaphandle kokuhambisa umva wakho ophantsi kunye nesinqe.
• Cotha ukubuyisela idolo lakho phezulu kwindawo yalo yokuqala.
• Yenza iiseti ezi-2 ukuya kwezi-3 ngeseti ezi-8 ukuya kwezi-12 kwiseti nganye.

Ingcebiso: Isinqe sakho esiphezulu sinokufuna ukubuyela umva ngexesha lokuzilolonga. Zama ukugcina iinqumlo zakho zixakeke phezulu komnye nomnye nangokusemandleni.

Kulula kakhulu? Bopha ibhendi yokumelana namathanga akho ngaphambi kokuqala kwemithambo.

8. Iintsimbi zeentsimbi

Lo msebenzi womeleza izihlunu kumqolo wamathanga akho.

Amanyathelo:

• Lala ngesisu kunye nemilenze ngqo. Ungaliphumlisa ibunzi lakho ezandleni zakho.
• Cothisa kancinci idolo ukuze uphakamise unyawo lwecala lakho elonzakeleyo uye kwiimpundu zakho.
• Nciphisa kancinci unyawo lwakho phantsi ezantsi.
• Yenza iiseti ezi-2 ukuya kwezi-3 ngeseti ezi-8 ukuya kwezi-10 kwiseti nganye.

Ingcebiso: Ukuba uva iintlungu emadolweni, musa ukugoba idolo kakhulu. Yeka ukwenza umthambo ukuba iintlungu ziyaqhubeka.

Ukuzivocavoca ukuphepha

Oogqirha baya kuhlala becebisa ngokuchasene nokwenza imithambo ethile xa uneenyembezi ze-meniscus. Le mithambo ingabeka uxinzelelo olukhulu kwidolo esele lizinzile.

Gwema ukuzivocavoca okubandakanya:

• Ukuhambahamba
• ukujija nzulu
• ukujija

Ukuba kukho nawuphi na umthambo obangela ukuba ube neentlungu okanye wenze idolo lakho lingazinzi, yeka ukukwenza kwangoko.

Iindidi zinyembezi

Ngaphakathi emadolweni kukho ii-cartilage ezikhuselayo, kubandakanya i-articular kunye ne-meniscal cartilage, eqinisa amalungu kunye nokubonelela ngozinzo.

I-cartilage ye-articular ibonelela ngokuhamba ngokudibeneyo ngokudibeneyo. I-meniscal cartilage iphucula amandla okuthwala umthwalo wamadolo.

Ngokuqhelekileyo oogqirha bahlula iinyembezi ezingafaniyo kwiindidi ezimbini: iinyembezi ezibuhlungu kunye neinyembezi eziguqukayo.

Umothuko omandundu

Iinyembezi ezibi kakhulu zihlala zenzeka kwiimbaleki ezincinci.

Unokuva isandi esiphumayo xa usenzakalisa idolo lakho. Ezinye iimpawu zeenyembezi ezibuhlungu zibandakanya:

• ukubamba okanye ukutshixa ilungu
• intlungu edibeneyo
• ukudumba

Iinyembezi ezihlaziyayo

Inyembezi eguqukayo ibangelwa luxinzelelo oluphindaphindiweyo olwenze buthathaka i-cartilage. Ezi nyembezi zenzeka ngokuhamba kwexesha kwaye zihlala zibonwa kubantu abaneminyaka ephakathi.

Iimpawu zinyembezi ezingapheliyo zamadoda ziyafana nezo zinyembezi.

Unyango olwahlukileyo

Kubalulekile ukuba wazi umahluko phakathi kweenyembezi kuba zihlala zikho kuphela iinyembezi ezibuhlungu ezinokulungiswa.

Ngaphantsi kweepesenti ezili-10 zeenyembezi zesilisa ezenzeka kwizigulana ezineminyaka engama-40 okanye nangaphezulu zinokulungiswa. Oku kuhlala kudla ngokuba ukonakala kwethishu kuchaphazela ukuhamba kwegazi kwi-cartilage, nto leyo eyenza ukuba kube lula ukuphilisa emva kotyando.

Ugqirha unokucebisa ngokususa izicwili ezonakeleyo kwaye acebise imithambo yonyango lomzimba.

Ukuzivocavoca umzimba akukwenzeki ukuphilisa i-meniscus, kodwa kunokuthintela ukuqina. Le mithambo ikwanceda ukomeleza izihlunu ezijikeleze idolo kunye nokuzinzisa idolo.

Emva kokonzakala

Oogqirha abahlali bancomela ukuqala inkqubo yonyango kwangoko emva kwinyembezi. Kukho ukudumba okuninzi kunye nokudumba ekufuneka kwehle ngaphambi kokuba imithambo isebenze.

Oogqirha bahlala becebisa ngokulandela umthetho olandelwayo weRICE:

• R kukuphumla. Sukusebenzisa idolo ngokugqithileyo kwiintsuku ezininzi emva kokulimala. Oku kuvumela ixesha leethishu ukuba liphile. Abanye abantu banokuthi banxibe idolo elikhuselayo okanye basebenzise iintonga zokuthatha uxinzelelo emadolweni.
• Ndingowomkhenkce. Umkhenkce unokunceda ukunciphisa ukudumba. Faka ipakethe yomkhenkce egqunywe ngelaphu edolweni kangangemizuzu eli-10 ukuya kweli-15 ngexesha, emva koko ususe ulinde imizuzu engama-20 phambi kokufaka isicelo kwakhona.
• C yeyokucinezela. Ukunyanzelwa kunokunciphisa ukudumba. Abantu abaninzi basebenzisa i-bandage e-elastic ukusonga idolo.
• E yeyokuphakama. Ukuphakamisa idolo kunceda ukunciphisa ukudumba ngokunyanzela ulwelo kunye nokuhamba kwegazi ukubuyela entliziyweni.

Ugqirha wakho unokucebisa ukuba uthathe iziyobisi ezichasayo, kubandakanya ibuprofen okanye naproxen.

Malunga neentsuku ezintathu ukuya kwezisixhenxe emva kokulimala, ugqirha wakho unokukucoca ukuba uqale ngokwenza umthambo.

Nini ukubona ugqirha

Jonga ugqirha wakho ukuba unazo naziphi na kwezi mpawu zilandelayo emva kokukrokrelwa kweenyembezi:

• Ukuvalelwa kwendibaniselwano, okunokubonisa ukuba inxenye yethishu eyonakeleyo ifakwe edolweni
• Ukudumba okugqithisileyo kwexolo elihlangeneyo elenza ukuba kube nzima ukuhamba idolo
• iintlungu ezigqithisileyo ngokuhambisa idolo ngokudibeneyo
• ukugoba amadolo okanye ubunzima bokubeka ubunzima emadolweni

Kuya kufuneka ubonane nogqirha wakho ukuba naziphi na iimpawu zakho ziba mandundu ngokuhamba kwexesha.

Kwezinye iimeko, ugqirha akanako ukulungisa i-meniscus. Endaweni yoko banokucebisa ukuba kususwe iindawo ezonakeleyo zethishu. Oku kunokunciphisa ukungahambi kakuhle kunye nokuthintelwa kokuhamba.

Ixesha lokufumana kwakhona

Ixesha lokubuyisela i-meniscus iinyembezi lingahluka ngokuxhomekeka kubukhali kunye nohlobo lwengozi.

Iimpawu zokukhala kwe-Meniscus zinokuphucula kwiiveki ezine ukuya kwezintandathu emva kokulimala. Ukuba kufuneka utyando, inkqubo yokubuyisela kwimeko yesiqhelo inokuba nde, nangona kunjalo.

Umgca wezantsi

Iinyembezi ze-Meniscal zenzakala edolweni eliqhelekileyo elingasoloko lifuna utyando ukuphilisa.

Ukuzivocavoca umzimba, njengaleyo ejolise kwii-quadriceps kunye neentsimbi, kunokunciphisa ukuqina nokuphucula iimpawu. Ukuba iindlela zasekhaya azisebenzi ekunciphiseni iintlungu kunye nokungonwabi, thetha nogqirha wakho malunga neendlela ezinokubakho zotyando.