Ukuzivocavoca kwe-Osteoarthritis Hip

Umxholo

• Yintoni iarthrosis?
• Umsebenzi osebenza kancinci
• Ukuhamba
• Ibhayisekile emileyo
• Ukuzivocavoca kwamanzi
• Yoga
• Tai chi
• Ukuzilolonga kwezihlunu
• Isitulo sokuma
• Ibhulorho
• Ulwandiso lwehip
• Ukuzivocavoca umzimba
• Ukolula umlenze ngaphakathi
• I-Hip kunye ne-back back stretch
• Ukujikeleza kwe-hip kabini
• Ukuzilolonga
• Ukuzivocavoca umzimba
• Iingcebiso zokunceda ukunciphisa iintlungu ze-OA

Yintoni iarthrosis?

I-Osteoarthritis sisifo esiya sisiba mandundu esibangelwa kukuwa kwethanga. Oku kuvumela amathambo ukuba ahlikihle kunye, anokubangela ukuqaqamba kwethambo, ukuqina, kunye nentlungu.

Ukuba une-osteoarthritis yenyonga, iintlungu zinokukuthintela ekuzilolongeni. Ukungabikho komthambo kunokuba negalelo kwi-osteoarthritis kunye ne-atrophy yemisipha. Ukusebenza rhoqo komzimba kunokunceda ukomeleza izihlunu, ukuphucula ibhalansi, kunye nokwenza amalungu akho e-hip azinze.

Ukongeza kwimithambo eqhelekileyo, unokunyusa iintshukumo zakho ngelixa usenza imisebenzi yemihla ngemihla. Ukongeza isixa esilinganiselweyo somsebenzi suku ngalunye kunokuyiphucula impilo yakho yonke kunye nokuba sempilweni.

Izinto ezinje ngempilo yakho iyonke kunye nobudala bakho ziya kunceda ekuboneni ukuba yeyiphi eyona mithambo ilungele wena. Ngaphambi kokuba uqale inkqubo entsha yokuzivocavoca, qiniseka ukuxoxa ngayo nogqirha wakho, okanye ubacele ukuba bancomele ugqirha womzimba.

Umsebenzi osebenza kancinci

Xa uqala inkqubo yokuzilolonga, kungcono ukuqala kancinci. Eminye imizekelo yempembelelo ephantsi, ukungasebenzi okunzima kubandakanya:

Ukuhamba

Ukuba uneengxaki zokulinganisela, ukusebenzisa i-treadmill (ngaphandle kokuthambekela) kukuvumela ukuba ubambe. Ukuhamba ngesantya esintofontofo- nokuba kungaphakathi okanye ngaphandle - yeyona nto iphambili ekusebenzeni.

Ibhayisekile emileyo

Sebenzisa ibhayisekile emileyo kwindawo elula ekuvumela ukuba wakhe amandla kancinci. Ukusebenzisa ibhayisekile ekhayeni lakho kukuvumela ukuba uphephe ukugcwala kwabantu kwaye uyeke xa uziva uxinekile.

Ukuzivocavoca kwamanzi

Ukudada ngokukhululekileyo kubonelela ngokuzilolonga okuphakathi. Ukuhamba emanzini ukuya esinqeni sakho kukhanyisela umthwalo kumalungu akho ngelixa ubonelela ngokuxhathisa ngokwaneleyo ukuba izihlunu zakho zomelele. Oku kunokuziphucula kakhulu iintlungu kunye nokusebenza kwemihla ngemihla kwesinqe.

Yoga

I-yoga yesiqhelo inokunceda ukuphucula ukuguquguquka kwamalungu, yomeleze izihlunu, kunye nokunciphisa iintlungu. Ezinye izikhundla zeyoga zinokongeza ubunzima ezinqeni zakho, ke ukuba uziva ungonwabanga, cela uqeqesho lwakho kulungiso. Iklasi yabaqalayo yindawo elungileyo yokuqala.

Tai chi

Ukuhamba kancinci, kunye nokuhamba kwe-tai chi kunokunciphisa iintlungu zesifo samathambo kunye nokuphucula ibhalansi. I-Tai chi yinto yokunciphisa uxinzelelo lwendalo kunye esempilweni.

Ukuzilolonga kwezihlunu

Imisipha eyomeleleyo inokuthatha uxinzelelo kumalungu akho e-hip kunye nokunceda ukuphucula ibhalansi. Akufuneki uzibandakanye kuqeqesho lwamandla ngaphezulu kokuphindwe kabini ngeveki. Imizekelo yokuqiniswa kwemisipha kubandakanya:

Isitulo sokuma

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Cwangcisa isitulo ngaseludongeni uhlale ngaphambili esihlalweni iinyawo zakho zithi tyaba phantsi. Hlala umva ubuye iingalo ziwele kunye nezandla emagxeni akho.

Ngentloko yakho, intamo, kunye nokubuyela umva ngokuthe tye, yizisa umzimba wakho ophezulu phambili kwaye unyuke kancinci uye kwindawo emileyo. Cotha ukubuyela kwindawo ohleli kuyo.

Phinda oku ukuya kumaxesha amathandathu, ngokuthe chu ukwakha amandla akho ukuya ku-12 ukuphindaphinda.

Ibhulorho

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Lala ngomqolo phantsi. Xa amadolo egobile kwaye iinyawo zakho zisemgangathweni, beka iintende zakho phantsi kufutshane nesinqe sakho. Ngomqolo othe ngqo, phakamisa iimpundu zakho phezulu kangangoko kunokwenzeka. Sebenzisa izandla zakho ukulinganisela. Emva koko zithobe phantsi phantsi.

Phindaphinda kane ukuya kwezintandathu.

Ulwandiso lwehip

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Usebenzisa umva wesihlalo ukuze uzilinganise xa umile, jika phambili kancinci kwaye uphakamise umlenze wakho wasekunene ngqo emva kwakho njengoko uqinisa iimpundu zakho. Phakamisa umlenze phezulu ngangokunokwenzeka ngaphandle kokugoba idolo okanye ukugoba umqolo.

Emva kokubamba isikhundla ngokufutshane, yehlisa umlenze kancinci. Phinda ngomlenze wakho wasekhohlo kwaye uzame ukuwugqiba amaxesha amane kuye kwathandathu kwicala ngalinye.

Ukuzivocavoca umzimba

Ukuzilolonga ngobunono, okanye umthambo wokuhamba-hamba, unceda ekuhambeni nasekunciphiseni ukuqina.

Ukolula umlenze ngaphakathi

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Hlala uguqe ngamadolo kwaye iinyawo zakho zichukumise. Ukubamba iinsimbi zakho okanye amaqatha, ugobe umzimba wakho ongaphezulu phambili kancinci. Cinezela kancinci amadolo akho ngengqiniba zakho. Bamba malunga nemizuzwana engama-20 ukuya kwengama-30.

I-Hip kunye ne-back back stretch

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Ngqengqa ngomqolo wolule imilenze. Ngentamo yakho emgangathweni, jikela isilevu sakho esifubeni sakho. Gobisa amadolo akho kwaye uwabambe ngezandla zakho. Tsala amadolo akho emagxeni akho kangangoko unako. Thatha umoya omninzi kwaye uzise amadolo akho aphezulu njengoko uphuma.

Ukujikeleza kwe-hip kabini

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Lala ngomqolo, uguqe ngamadolo iinyawo zithe tyaba phantsi. Ngamagxa akho emgangathweni, kancinci amadolo uwawelise ngeli cala ngelixa uguqula intloko uye kwelinye. Buyisa amadolo umva kwaye uphinde kwelinye icala.

Ukuzilolonga

Ukwenza ulungelelwaniso lokuzivocavoca iintsuku ezintathu ngeveki kunokunciphisa amathuba okuwa kwaye kukuncede uzive ukhuseleke ngakumbi. Imizekelo yokuzivocavoca enceda ngokulinganisela ibandakanya:

• tai chi
• bemi ngonyawo olunye
• ethe chu ehamba umva
• ulungelelwaniso olulula usebenzisa iWii Fit

Ukuzivocavoca umzimba

Ukuzivocavoca umzimba, okwabizwa ngokuba yi-cardio okanye ukunyamezela, ngumsebenzi owenza ukuba intliziyo yakho ibethe ngokukhawuleza. Ilungile intliziyo yakho kwaye inokukunceda ukuba uhlale uphilile ngokwasemzimbeni, kodwa ulumke ungagxininisi kakhulu kumalungu akho esinqe.

Buza ugqirha wakho ngaphambi kokuba uqale indlela entsha yokwenza umthambo. Kuxhomekeka kwinto onokuyiphatha ngokwasemzimbeni, imizekelo yokuzivocavoca kwefuthe eliphantsi kubandakanya:

• ukuhamba ngokukhawuleza
• ukuqubha ngamandla
• ibhayisekile emileyo
• umdaniso we-aerobic

Iingcebiso zokunceda ukunciphisa iintlungu ze-OA

• Mamela umzimba wakho kwaye uhlengahlengise imisebenzi yakho njengoko kufuneka.
• Gcina ukuzivocavoca okuthambileyo okunokomeleza izihlunu ezinqeni zakho.
• Ukuba uziva ukwanda kwentlungu, yima uze uphumle. Ukuba iintlungu ezidibeneyo ziyaqhubeka iiyure emva kokuba uyekile, ungaphezulu kokusebenzisa isinqe sakho.
• Yandisa inqanaba lomsebenzi wakho imini yonke ngokuhamba nanini na kunokwenzeka.
• Sebenzisa amayeza e-anti-inflammatory kwi-hip yakho.
• Qinisekisa ukuba ulala kakuhle ebusuku.
• Lawula ubunzima bakho: iipawundi ezongezelelekileyo zinokuba luxanduva esinqeni sakho.
• Jonga ugqirha wakho ukuba ucinga ukuba kungayimfuneko ukusebenzisa induku.
• Joyina iklabhu yezempilo okanye iklasi yokuzivocavoca ukukunceda uhlale ugxile kwaye usebenza.

Buza ugqirha wakho ukuba akucebise ngengcali yezomzimba eyiqondayo i-osteoarthritis yenyonga. Abanyangi ngokwasemzimbeni banokujolisa kunyango ngokuthe ngqo kwimeko yakho kwaye banike iingcebiso malunga nendlela yakho yemihla ngemihla.