Izizathu ze-7 zobuhlungu be-Hip ekubalekeni

Umxholo

• Kutheni ubuhlungu be-hip?
• 1. Ukuxinezeleka kwemisipha kunye ne-tendonitis
• 2. Isifo se-IT band
• 3. Isihlunu semisipha bursitis
• 4. Isikhombi seHip
• 5. Iinyembezi zeLabral cartilage
• 6. Ukuqhekeka kwamathambo
• 7. Isifo samathambo
• Ukuchacha
• Uthintelo
• Umgca wezantsi

Kutheni ubuhlungu be-hip?

Ukubaleka kunika izibonelelo ezininzi, kubandakanya ukuphucula impilo yentliziyo, imood, kunye nokuba sempilweni ngokupheleleyo. Nangona kunjalo, inokubangela ukonzakala kumalungu, kubandakanya esinqeni.

Intlungu ye-Hip iqhelekile kwiimbaleki kwaye inezizathu ezahlukeneyo. Kulula ezinqeni ukuba ziqine. Oku kunokubashiya bhetyebhetye phantsi koxinzelelo, okukhokelela kuxinzelelo kunye noxinzelelo. Ekugqibeleni, oku kungakhokelela kwintlungu kunye nokwenzakala.

Nazi izizathu ezisixhenxe ezibangela iintlungu zenyonga ekusebenzeni, kunye nonyango kunye nokukhetha.

1. Ukuxinezeleka kwemisipha kunye ne-tendonitis

Ukuxinezeleka kwemisipha kunye ne-tendonitis kwenzeka xa izihlunu esinqeni zisetyenziswa kakhulu. Unokuziva ubuhlungu, iintlungu, kunye nokuqina esinqeni sakho, ngakumbi xa ubaleka okanye uguqula umlenze wakho.

Phatha uxinzelelo lwemisipha kunye ne-tendonitis ngokukhenkceza indawo echaphazelekayo amaxesha ngamaxesha ngemini. Thatha iziyobisi ezichasayo ezingasebenziyo (ii-NSAID) njengoko kuyalelwe. Iimeko ezinzima zingadinga unyango lomzimba.

2. Isifo se-IT band

I-Iliotibial band syndrome (i-ITBS) ichaphazela iimbaleki kwaye inokuvakala ngaphandle kwethanga lakho nasemadolweni. Ibhendi yakho ye-iliotibial (IT) sisicwili esiqengqelekayo esihamba ngaphandle kwethanga lakho ukuya emadolweni nakwisithambo somzimba. Iyaqina kwaye iyacaphuka kukusetyenziswa gwenxa nokuphinda phinda ukuhamba.

Iimpawu zibandakanya iintlungu kunye nokuthantamisa emadolweni, ethangeni, nasinqeni. Unokuziva okanye uve ukucofa okanye ukuphuma kwengxolo xa ushukuma.

Ukunyanga i-ITBS, thabatha ii-NSAID kunye ne-ice kwindawo echaphazelekayo amaxesha ambalwa ngemini. Ukolula kunokuphucula amandla kunye nokuguquguquka kwibhendi yakho ye-IT. Ezinye iimeko zinokufuna inaliti ye-corticosteroid.

3. Isihlunu semisipha bursitis

I-Bursae zizinto ezinamanzi agcwalisa amathambo, imisipha kunye nezihlunu zelungu lakho elihlangeneyo. Ukuphindaphinda okuphindaphindiweyo, njengokubaleka, ukubeka uxinzelelo kwiingxowa ze-bursa, kubangele ukuba babe buhlungu kwaye badume. Oku kukhokelela kwi-bursitis, ebonakaliswa kukudumba, ukuba bomvu kunye nokucaphuka.

Ukunyanga umsipha we-bursitis yemisipha, phumla kwimisebenzi yakho yesiqhelo de uzive ungcono. Umkhenkce indawo echaphazelekayo amatyeli aliqela ngosuku kwaye uthathe ii-NSAID ukunciphisa iintlungu kunye nokudumba. Ngamanye amaxesha kusetyenziswa inaliti ye-corticosteroid.

Jonga ugqirha womzimba okanye wenze ezinye zezi zinto zokuzilolonga ngokwakho. Hlala ufudumeza umzimba wakho ngokuzolula ngaphambi kokuba ubaleke, kwaye wenze uhlobo oluthile lokuqina kwamandla esinqeni sakho.

Funa unyango xa ngesiquphe ungakwazi ukuhambisa isinqe, ukuba nomkhuhlane, okanye ukuba buhlungu kakhulu. Ukudumba okugqithisileyo, ubomvu, kunye nokugruzuka kukwabiza uhambo oluya kugqirha.

4. Isikhombi seHip

Isikhombi se-hip kukutyumka esinqeni okwenzeka kuhlobo oluthile lwempembelelo, njengokuwa okanye ukubethwa okanye ukukhatywa. Indawo echaphazelekayo inokudumba, ityumke kwaye ibe buhlungu.

Ukuba unomlenze otyumkileyo, phumla ude uphole. Zama amanye ala mayeza asekhaya ukunciphisa ukugruzuka. Umkhenkce ummandla ochaphazelekayo kangangemizuzu eli-15 ukuya kwengama-20 amaxesha ambalwa ngemini.

Ukunciphisa ukudumba kunye nentlungu, sebenzisa ibhandeji ye-elastic njenge-compress. Kunye nee-NSAIDs, inaliti ye-corticosteroid inokucetyiswa kamva.

5. Iinyembezi zeLabral cartilage

Ilebhu ye-hip yi-cartilage ngaphandle komtya wesiseko somdibaniso wakho we-hip. Iyabamba kwaye izinzise umlenze wakho, ukhusele umphezulu wethanga lakho ngaphakathi kwesokethi sakho se-hip. Iinyembezi zeLabral zinokubakho ngokuhamba okuphindaphindayo, njengokusebenza.

Ukuba unenyembezi ye-hip labral, iintlungu zinokuhamba kunye nokucofa, ukuvala, okanye ukubamba isandi okanye imvakalelo xa ushukuma. Ukuhamba xa ubaleka kuya kuncitshiswa, kwaye unokufumana ukuqina. Iimpawu azisoloko zicacile okanye kulula ukuzifumanisa. Ngamanye amaxesha awuyi kuba nazimpawu.

Jonga ugqirha wakho ukuba ukrokrela ukuba unenyembezi ye-hip labral. Unokunikwa uvavanyo lomzimba, iX-reyi, iMRI, okanye inaliti yeanesthesia.

Unyango lunokubandakanya unyango lomzimba, ii-NSAID, okanye iinaliti ze-corticosteroid. Ukuba awuboni ukuphuculwa kolu nyango, kunokufuneka utyando lwearthroscopic.

6. Ukuqhekeka kwamathambo

Ukwaphula umlenze wakho kukulimala okunzulu okubeka umngcipheko weengxaki ezisongela ubomi. Ukuqhekeka kwe-Hip kuhlala kwenzeka xa ithambo elingaphantsi kwentloko yethokazi liphuka. Ngokwesiqhelo, sisiphumo sengozi yemidlalo, ukuwa, okanye ingozi yemoto.

Ukuqhekeka kwe-Hip kuxhaphake kakhulu kubantu abadala. Intlungu ebukhali kunye nokudumba kunokuhamba neentlungu ezibuhlungu nangayiphi na intshukumo. Awunakho ukubeka ubunzima emlenzeni ochaphazelekayo okanye uhambe konke konke.

Ngelixa olunye unyango olulondolozayo lunokunceda ukulawula iimpawu, uninzi lotyando lwexesha luyafuneka. Isinqe sakho siya kufuna ukulungiswa okanye ukutshintshwa. Unyango lomzimba luya kufuneka ukubuyela emva kotyando.

7. Isifo samathambo

I-osteoarthritis ye-Hip inokubangela iintlungu ezingapheliyo kwiimbaleki. Kuqhelekile kwiimbaleki ezindala. I-Osteoarthritis ibangela i-cartilage kwilungu le-hip ukuba idilize, yahlule kwaye ibe krakra.

Ngamanye amaxesha amaqhekeza e-cartilage anokuqhekeka aqhekeke ngaphakathi kwilungu le-hip. Ukuphulukana nentlala kukhokelela ekunciphiseni amathambo esinqe. Le ngxabano ibangela intlungu, ukucaphuka kunye nokuvuvukala.

Ukuthintela nokunyanga iarthrosis kwangoko kubalulekile. Ukutya okuchasayo okuchasayo kunye namayeza kunokuba luncedo ekupheliseni iintlungu kunye nokukhuthaza ukuguquguquka. Amanye amatyala anokufuna unyango okanye uqhaqho. Ukugcina ubunzima obusempilweni kubalulekile ngokunjalo.

Ukuchacha

Okona kubaluleke kakhulu, thabatha ikhefu ekusebenzeni ukuba uhlangabezana nentlungu ye-hip. Nje ukuba uqale uzive ungcono, ngokuthe ngcembe uphinde uphinde uphinde uphinde uphinde uphinde uphinde wenziwe lo nto ukuthintela ukwenzakala ngakumbi.

Landela ukutya okusempilweni ukukhawulezisa inkqubo yokuphilisa. Faka ukutya okuphezulu kwi-vitamin D kunye ne-calcium. Imizekelo yoku kutya kubandakanya isalmon, isardadi, kunye nokutya okuqinileyo, okufana nesiriyeli okanye ubisi.

Nje ukuba uphile ngokwaneleyo ukuba ungaphinda usebenze kwakhona, ngokuthe ngcembe qalisa ukuziqhelanisa nesiqingatha sexesha kunye nokuqina. Kancinci, sebenzela indlela yakho yokubuyela kwindlela yakho yangaphambili yokusebenza ukuba kufanelekile.

Uthintelo

Uthintelo lolona nyango lulungileyo kwiinkxalabo zenyonga. Nika ingqalelo amanqanaba akho entlungu kwaye ulungise ngokukhawuleza. Soloko wolula ngaphambi nasemva kokusebenza. Ukuba kukho imfuneko, yeka ukuzolula xa usenza umthambo, okanye uthathe ikhefu ngokupheleleyo.

Tyala imali kumgangatho, izihlangu ezikulungeleyo eziyilelwe ukufunxa ukothuka. Ukufakwa kwe-Orthotic kunokusetyenziselwa ukuphucula ukusebenza kunye nokunciphisa iintlungu. Sebenza ekomelezeni nasekuzoluleni kungekuphela nje ezinqeni zakho, kodwa iiglute zakho, ii-quadriceps, kunye nomqolo osezantsi.

Unganqwenela ukutyala imali kumqeqeshi wakho buqu ukuze ufunde ifom eyiyo yokubaleka, nokuba yeyokwexeshana nje elincinci. Banokukufundisa ubuchwephesha obufanelekileyo kunye nobuchule.

Yenza ukomeleza kunye nokuzilolonga, kwaye uhlale ushushu ngaphambi kokuba ubaleke. Ukubuyisela okanye i-yoga ye-yoga kunokunceda ukolula kunye nokubuyisela izihlunu ezihlangeneyo esinqeni sakho.

Umgca wezantsi

Ukuphumla kubaluleke kakhulu ekubuyiseni kwakho. Ukuba ufumana intlungu ye-hip ekusebenzeni, mhlawumbi uyonwabele indlela yokuphila esebenzayo. Ukuhlala ecaleni kungenakulunga, kodwa ngokuqinisekileyo lolona khetho lwakho lude lube ululame ngokupheleleyo.

Ukuba iintlungu zakho zenyonga ziyaqhubeka okanye ziphindaphindeka, jonga iyeza lezemidlalo okanye ugqirha wamathambo. Banokukunika uxilongo olufanelekileyo kunye nesicwangciso sonyango esifanelekileyo.

Funa unyango ngokukhawuleza ukuba unokwenzakala esinqeni okuhamba nentlungu ebuhlungu, ukudumba, okanye iimpawu zosulelo.