Ukuzivocavoca ukunyanga ukulimala kwe-meniscus

Umxholo

• Ixesha lokufumana kwakhona
• Olunye unyango lwe-physiotherapy

Ukufumana kwakhona i-meniscus, kubalulekile ukuba unyange umzimba, ekufuneka wenziwe ngokuzivocavoca umzimba kunye nokusetyenziswa kwezixhobo ezinceda ekuthomalaliseni iintlungu nasekunciphiseni ukudumba, ukongeza ekwenzeni iindlela ezithile zonyango ezonyusa ukuhamba kwamadolo kunye nokuqinisekisa uluhlu olukhulu lokuhamba.

Emva kweenyanga ezi-2 zonyango, uvavanyo lwenziwa ngugqirha womzimba okanye ugqirha wamathambo ukukhangela ukuba ngaba umntu usezintlungwini na okanye kukho ukuthintelwa kokuhamba. Ukuba ikho, ezinye iindlela zokunyanga umzimba okanye ezinye iindlela zonyango zingabonakaliswa ukuze zibuyise ukulimala.

Olunye ukhetho lokunyanga komzimba olunokuthi luboniswe ukubuyiswa kwe-meniscus zezi:

1. Bend kwaye wolule umlenze wakho xa ulele ngomqolo: Iiseti ezi-3 zamaxesha angama-60;
2. Xhasa ubunzima bomzimba ngokwawo, ubuxhase ngobunono ubunzima bomzimba kumlenze ochaphazelekayo, ngoncedo lweentonga okanye ukusebenzisa umva womthi womsedare;
3. Ngenisa ngobunono ipatella ngapha nangapha ukusuka phezulu ukuya ezantsi;
4. Malunga nemizuzu emi-5 yokuthanjiswa kwethanga ngemini;
5. Yiphathe imisipha yethanga ngomlenze ngqo, amaxesha angamashumi amabini elandelelana;
6. Ukuzivocavoca echibini njengokuhamba emanzini kangangemizuzu emi-5 ukuya kweli-10;
7. Ibhalansi yokuzivocavoca umzimba ekuqaleni ungenanto kwaye emva koko unyawo olunye kwibhola engenanto, umzekelo;
8. Ukuzivocavoca imilenze ngeebhendi zelastiki emva koko kunye nobunzima, kwiiseti ezi-3 zokuphindaphinda ezingama-20;
9. Imizuzu eli-15 kwibhayisikile yokuzilolonga;
10. I squats ezincinci ukuya kumda weentlungu, kwiiseti ezi-3 zokuphindaphinda ezingama-20;
11. Umlenze wolule ukonyusa ubhetyebhetye.

Xa umntu engasaziva zintlungu, kodwa engakwazi ukugoba amadolo ngokupheleleyo, imithambo kufuneka ibe nale njongo. Ke, umthambo olungileyo kukwenza squats, ukonyusa inqanaba lokuguqa ngamadolo, injongo inokuba kukuzama ukugcwala kangangoko kunokwenzeka, de kube kunokwenzeka ukuhlala kwizithende zakho.

Ekupheleni kweseshoni nganye kunokuba luncedo ukubeka ipakethe yomkhenkce edolweni kangangemizuzu eli-15 ukukhusela loo ndawo okanye ukuthintele ukudumba. Ukuzivocavoca okufanelekileyo kuyabonakaliswa, ekupheleni konyango, xa umntu sele ekufutshane nokuphola.

Jonga ividiyo esezantsi kweminye imithambo enokwenziwa ukomeleza amathanga kunye nemilenze kunye nokukhuthaza ukubuyiswa kwemeniscus:

Ixesha lokufumana kwakhona

Ixesha lokunyanga liyahluka ukusuka komnye umntu uye kwelinye kunye nemeko yakho yempilo nokuba unakho na ukunyanga yonke imihla okanye hayi, nangona kunjalo kulindelwe ukululama malunga neenyanga ezi-4 ukuya kwezi-5, kodwa abantu abaninzi bafuna malunga neenyanga ezi-6 ukuze bachache ngokupheleleyo .

Xa unyango nge-physiotherapy alwanele ukuphelisa intlungu, kwaye umntu uyakwazi ukwenza imisebenzi yabo yemihla ngemihla, kunokubonakaliswa ukuba kwenziwe utyando ukususa i-meniscus, umzekelo. Qonda indlela olwenziwa ngayo utyando lwe-meniscus.

Olunye unyango lwe-physiotherapy

Izixhobo ze-Electrotherapy zinokuboniswa ukuba zinciphise iintlungu kwaye zenze kube lula ukuphilisa, kushiya i-physiotherapist ukhetho olufanelekileyo. Iivolthi, i-ultrasound, i-laser okanye ii-microcurrents, umzekelo, zinokusetyenziswa. Ngokwesiqhelo iiseshoni zahlulwe ukuze kubekho ixesha lokuhamba ngokudibanisa idolo, ezinye iindlela zonyango lokwenza ngesandla, kunye nokuzilolonga.

Ukuzivocavoca umzimba kunokwenziwa ngaphakathi echibini elinamanzi afudumeleyo, abizwa ngokuba yi-hydrokinesiotherapy. Oku kuboniswa ngakumbi xa umntu etyebe kakhulu, kuba emanzini kulula ukwenza imithambo ngokufanelekileyo, ngaphandle kwentlungu.