Iindlela ezine zobuchule beKnee Taping

Umxholo

• Indlela yeteyipu yedolo lokuzinza kunye nenkxaso
• Nge-kinesiology tape yenkxaso epheleleyo ye-kneecap
• Ngobuchule bokucoca beMcConnell
• Indlela yeteyipu yedolo ukuze kukhululeke iintlungu
• Kwiintlungu zedolo
• Iintlungu zangaphambili zamadolo
• Indlela yokususa i-kinesiology tape (kunye nenye itape)
• Iingcebiso zokususa i-kinesiology tape
• Ezinye iintlobo zeteyipu
• Ukuthatha

Umfazi obaleka emvuleni enedolo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukucofa idolo yinto esetyenziswayo ukunciphisa iintlungu emadolweni. Kwakhona kwenziwa ukuphucula ukuxhaswa kwamadolo, anokunyanga nokukhusela ukulimala okuhlukeneyo.

Ukuziqhelanisa kubandakanya ukufaka itheyiphu ekhethekileyo edolweni. Iteyiphu ibekwe kwiindawo ezithile, ekuthiwa zilawula iintlungu ngokulawula izihlunu kunye namalungu.

Ukuba unayo nayiphi na imeko yezonyango enokuthi ichaphazele ukujikeleza kwakho, thetha nogqirha wakho kuqala.

Ukuba ungathanda ukuzama ukucofa emadolweni, qhagamshelana nonyango lomzimba okanye ugqirha wezonyango kuqala. Iyancedisa kwezinye iindlela zonyango, ezinokubandakanya umthambo wonyango kunye neeNSAID. Kwaye, zininzi iintlobo zeendlela zokucofa emadolweni.

Indlela esebenzela omnye umntu ayinakusebenzela, nokuba unedolo elifanayo.

Makhe sixoxe ngeendlela ezine zokuthinta eziqhelekileyo, kunye nezinto kunye neengcebiso.

Indlela yeteyipu yedolo lokuzinza kunye nenkxaso

Ukucofa idolo kuhlala kwenziwa ukuphucula ukuzinza kwamadolo. Inokukunceda ukunciphisa iintlungu kunye noluhlu olugqithisileyo lokuhamba ngexesha lomsebenzi womzimba.

Ngokwesiqhelo, obu buchule bungezantsi busetyenziselwa ukunyanga imiba enje ngokulimala gwenxa okanye iingxaki ze patellofemoral. Banokukunceda ukunqanda ukwenzakala kwexesha elizayo ngokwandisa ukuzinza kwamadolo.

Ukucofa kufuneka kuqiniswe ngokwaneleyo ukuxhasa idolo, kodwa kungabinamandla ngokwaneleyo ukusika ukujikeleza.

Nge-kinesiology tape yenkxaso epheleleyo ye-kneecap

I-Kinesiology tape yitape yezemidlalo eyolulekileyo kakhulu. Kucingelwa ukuba kunika inkxaso ngokuzinzisa amalungu kunye nezihlunu. Unokufumana iimveliso ezininzi zeteyiphu ye-kinesiology kwimarike.

Kule ndlela ilandelayo, iteyiphu ye-kinesiology isetyenziselwa inkxaso epheleleyo ye-kneecap. Oku kulungele i-patellofemoral syndrome okanye intlungu ejikeleze i-patella yakho (kneecap) phambi kwedolo lakho. Imeko, ekwabizwa ngokuba "ngamadolo embaleki," inokubangelwa kukusetyenziswa gwenxa okanye ingxaki yokulandela umkhondo patella.

Izixhobo:

• Iteyiphu ye-kinesiology
• isikere
• isikhumba esicocekileyo

Thenga iteyiphu ye-kinesiology apha.

Ukushicilela idolo lakho:

1. Ukulinganisa kwi-tubercle ye-tibial (bump phantsi kwe-kneecap yakho) kwi-tendon yakho ye-quadriceps. Sika imitya emibini yamateyipu anobude obulinganayo. Ukujikeleza iiphelo ukunciphisa ukucoca.
2. Hlala ebhentshini ugobe idolo. I-peel intshi yokuqala yomgca omnye. Khuselekile ngaphandle kwetyhubhu ye-tibial ngaphandle kokuzolula.
3. Yolula itheyiphu ukuya kwiipesenti ezingama-40. Isongele iteyiphu ejikeleze idolo langaphakathi, ulandela ijika layo lendalo. Khusela isiphelo ngaphandle kokuzolula. Hlikihla iteyipu ukwenza ukuba incamathele.
4. Phinda ngomtya wesibini ecaleni kwedolo elingaphandle, uwele iiphelo wenze i-X.
5. Sika umgca weetape ixesha elide ngokwaneleyo ukuba usonge phantsi kwe-kneecap. Yolula idolo lakho kancinci.
6. Chuba itape kwiziko. Yolula ukuya kwiipesenti ezingama-80 kwaye usebenzise phantsi kweedolo lakho. Gquba i-tape kunye nemisipha yakho kwaye ukhusele iziphelo.

I-Kinesiology tape ingahlala kulusu iintsuku ezi-3 ukuya kwezi-5. Jonga imveliso yokupakisha iinkcukacha ezithile.

Ngobuchule bokucoca beMcConnell

Njenge-kinesiology taping, inkqubo kaMcConnell isetyenziselwa ukuphucula ukuzinza kwamadolo. Yenzelwe ukulawula ingxaki yokulandela umkhondo patella kunye nentlungu ngokwandisa inkxaso yolwakhiwo.

Kule ndlela, uzakufuna:

• I-2-intshi ebanzi yokuncamathela (ukukhusela ulusu lwakho)
• Iteyiphu ye-1/2-intshi ebanzi engqongqo engekho ethe-ethe yonyango
• isikere

Ivenkile ye-gauze kunye netape yezemidlalo kwi-intanethi.

Soloko uqala ngesikhumba esicocekileyo. Sebenzisa iMcConnell indlela yokucinezela emadolweni:

1. Sika imitya emibini ye-gauze yokuncamathela kunye nomtya omnye weteyiphu eqinileyo. Amacwecwe kufuneka abe made ngokwaneleyo ukugubungela i-kneecap yakho, malunga nee-intshi ezi-3 ukuya kwezi-5.
2. Hlala esitulweni. Yandisa idolo lakho kwaye uphumle ii-quadriceps zakho. Beka yomibini imitya ye-gauze yokuncamathela ngaphezulu kwe-kneecap yakho.
3. Khusela i-non-elastic tape kumda wangaphandle we-kneecap. Tsala umgca kumdolo wangaphakathi. Kwangelo xesha, tyhala izicwili ezithambileyo emadolweni ngaphakathi uye kwi-kneecap.
4. Khusela ukuphela kwetheyiphu kumda wangaphakathi wedolo.

Ngokwesiqhelo, le khasethi inokuhlala kulusu kangangeeyure ezili-18.

Kuxhomekeke kwimidlalo kunye neempawu zakho, itheyiphu eqinileyo inokusetyenziswa kwezinye iindlela. Umgqirha unokukunceda ukhethe ukhetho olufanelekileyo.

Indlela yeteyipu yedolo ukuze kukhululeke iintlungu

Ukuba uneentlungu emadolweni, ukucofa kunokunceda. Ezi ndlela zilandelayo zenzelwe ukulawula iintlobo ezithile zokubandezeleka.

Kwiintlungu zedolo

Iintlungu zedolo eliphakathi zenzeka ngaphakathi kwedolo lakho. Intlungu yangaphakathi emadolweni inezizathu ezininzi, kubandakanya:

• I-patellar tendonitis
• i-meniscus iinyembezi okanye i-sprain
• Ukulimala kweMCL

Izixhobo:

• Iteyiphu ye-kinesiology
• isikere
• isikhumba esicocekileyo

Ukufaka iteyiphu:

1. Sika iteyiphu enye ye-intshi ezili-10. Ujikeleze ukuphela.
2. Hlala ebhentshini, uguqe ngamadolo ukuya kuma-90 degrees.
3. Chuba i-intshi yokuqala yetape. Khuseleka ngezantsi kwedolo lakho langaphakathi, kwinxalenye ephezulu yesisu sakho sethole.
4. Yolula itheyiphu ukuya kwiipesenti ezili-10 kwaye usongele edolweni langaphakathi. Hlikihla iteyipu ukwenza ukuba incamathele.
5. Sika ii-intshi ezi-5-intshi zemitya. Ujikeleze ukuphela. Chuba umcu omnye ukusuka embindini, wolule ukuya kwiipesenti ezingama-80, kwaye ufake idiagonally kwindawo yeentlungu. Khusela ukuphela.
6. Phinda ngomtya wesibini ukwenza u "X."

Iintlungu zangaphambili zamadolo

Ukuba unentlungu ngaphambili nakwiziko lamadolo akho, ibizwa ngokuba yintlungu yangaphambi kwedolo. Ngokuqhelekileyo kubangelwa yi-patellofemoral syndrome okanye i-knee arthritis.

Rhoqo, ubuchwephesha bokuqala obukhankanywe kweli nqaku (ngenkxaso ye-kneecap epheleleyo) isetyenziselwa lo mbandela. Kodwa ungazama indlela efanayo neteyipu emile kwangaphambili ye-Y.

Uzakufuna ulusu olucocekileyo kunye nemicu emibini ye-Y (enye inde enye imfutshane).

Ukufaka isicelo:

1. Sika umgca omde we-Y ukuya kwi-1 ukuya kwi-2 inyawo. Hlala emphethweni webhentshi, ugobe amadolo.
2. Chuba i-intshi yokuqala yetape. Khusela phakathi kwethanga. Yahlula i Y kwaye ususe ukuxhaswa.
3. Yolula imisila ukuya kwiipesenti ezingama-25 ukuya kuma-50. Faka isicelo kwicala ngalinye le-kneecap. Hlikihla ukwenza okuncamathelayo.
4. Chuba i-intshi yokuqala yelayini encinci Y. Khusela kwicala elingaphandle le-kneecap, hlula i-Y, kwaye ususe ukuxhaswa.
5. Yolula imisila ukuya kwiipesenti ezingama-50. Faka umsila ongentla nangaphantsi kwe-kneecap. Hlikihla ukuze usebenze.

Ivenkile yokuthenga ngaphambi kokuba usike i-Y.

Indlela yokususa i-kinesiology tape (kunye nenye itape)

Iteyiphu yamadolo inokubambelela kakuhle. Xa ilixesha lokuyisusa, qaphela la macebiso:

Iingcebiso zokususa i-kinesiology tape

Ukususa kakuhle iteyiphu ye-kinesiology:

• Faka isicelo seoyile. Ioyile yabantwana okanye ioyile yomnquma inokukhulula ukubambelela. Hlikihla ioyile etepini, linda imizuzu eli-15 ukuya kwengama-30, emva koko uyisuse kwishower.
• Yisuse kancinci. Kuphephe ukususa iteyiphu ngokukhawuleza okukhulu, okunokucaphukisa okanye konakalise ulusu lwakho.
• Qengqa itheyiphu. Qengqa iteyiphu kwakhona. Xa kuthelekiswa nokutsala, ukuziqengqa akunabuhlungu kangako.
• Hambisa kwicala lokukhula kweenwele. Oku kunciphisa ukucaphuka kulusu nakwizinwele zakho.
• Tsala ulusu. Ngelixa ucofa i-tape, sebenzisa esinye isandla sakho ukutsala ulusu kwicala elahlukileyo. Oku kuthiwa ukunciphisa ukungahambi kakuhle.

Ezinye iintlobo zeteyipu

Umgqirha wakho wenyama unokucebisa ezinye iintlobo zokubonelela, njenge-adhesive gauze tape. Zama ezi ngcebiso zingasentla ukuba kunzima ukuzisusa.

Unako kwakhona:

• Thatha ibhafu eshushu okanye ishawa. Njengeoyile yosana, amanzi afudumeleyo anokunceda ekunciphiseni ukunamathela.
• Faka into yokuthambisa. Oku kunokunceda ukukhulula ukuxhaswa okuncangathi.
• Faka umkhenkce. Zama ukufaka ipakethe yomkhenkce ukukhulula iteyiphu.

Ukuthatha

Ukucofa idolo kusetyenziselwa ukulawula iintlungu kunye nokuphucula inkxaso. Inokuphucula amandla akho omthambo, nokuba uyachacha konzakala okanye uziva ungonwabanga. Ayifanelanga inyanzele ukuhamba kwegazi, endaweni yoko inike inkxaso.

Kuba zininzi iindlela zokuthayipha idolo, kungcono ukudibana nengcali. Banokubonisa obona buchule bubalaseleyo kunye nokusetyenziswa kweempawu zakho.

Xa kudityaniswe nenkqubo yokuzilolonga, ukucofa idolo kunokukunceda ufumane isiqabu.