Ukuphuma emadolweni: yintoni enokuba yiyo kunye nento onokuyenza

Umxholo

• 1. Ubunzima obugqithisileyo
• 2. Ukungalungelelani komzimba
• 3. Idolo le-arthrosis
• 4. I-Patellar iyaqhekeka
• Uya nini kwagqirha

Ukuqhekeka kumalungu, okwenziwa ngokwesayensi njengokuqhekeka ngokudibeneyo, kuhlala kwenzeka ngenxa yokungqubana phakathi kwamathambo, athanda ukwenzeka xa kukho ukuhla kwimveliso ye-synovial fluid kwilungu.

Uninzi lwexesha, ukuqhekeka kwamadolo ayisosizathu sokwenza ialam, kwaye ayilulo uphawu lwayo nayiphi na ingxaki enkulu kwaye, ke, ngokubanzi ayifuni lonyango oluthile. Nangona kunjalo, ukuba ukuqhekeka kwenzeka rhoqo kakhulu okanye ukuba kukhatshwa yintlungu okanye olunye uphawu, kuyacetyiswa ukuba ubonane nethambo lomzimba okanye ugqirha wamathambo, ukubona ingxaki kwaye uqale unyango olufanelekileyo.

Ukuqinisekisa ukuba idolo liyabethabethana, ungazama ukugoba kancinane ngesandla sakho edolweni kwaye ujonge ukuba kukho isandi na okanye kuvakala ukuqaqamba kwilunga.

Oonobangela abaqhelekileyo bokuqhekeka kwedolo zezi:

1. Ubunzima obugqithisileyo

Nanini na xa ungaphezulu kobunzima bakho obufanelekileyo, amadolo akho aphantsi komthwalo omkhulu kunokuba kufanelekile ukumelana nawo. Kule meko, lonke ulwakhiwo lunokuthotywa, kwaye kuyinto eqhelekileyo ukuba nezikhalazo zokuqhekeka emadolweni, ukongeza kwiintlungu xa usuhamba, uzivocavoca okanye usenza iinzame ezincinci njengokunyuka izitepsi.

Kwenziwe ntoni: Kubalulekile ukunciphisa umzimba ukunciphisa uxinzelelo kwilungu. Ukulandela ukutya okunekhalori ezisezantsi ezicetyiswa sisondlo kunye nokuziqhelanisa nokuzilolonga okunempembelelo ephantsi, njengokuhamba, kunokuba lukhetho olufanelekileyo. Nantsi indlela yokwenza ukutya okunempilo ukunciphisa umzimba ngokukhawuleza.

2. Ukungalungelelani komzimba

Ukungalungelelani kokubekwa komzimba, nokuba kungokukhanya okuncinane, kunokubangela ukungalingani kumalungu kwaye kushiye ucofe amadolo. Ngokubanzi, ngenkqubo yembuyekezo, iingxaki zinokuvela kwamanye amalungu. Ke ngoko, ukuma komzimba kunye namalungu omqolo, iinyonga kunye namaqatha kufuneka kuvavanywe.

Kwenziwe ntoni: uvavanyo lokuma komzimba kunye namalungu omqolo, iinyonga kunye namaqatha kufuneka zenziwe ngegqirha lomzimba okanye ugqirha wamathambo. Kwezi meko, inkqubo ye-physiotherapy, ebizwa ngokuba yiGlobal Postural Reeducation (RPG), ihlala iboniswa, esebenza ngokulungelelanisa umzimba uphela, ukunciphisa umthwalo kumalungu kunye nembuyekezo yemisipha. Ukuzivocavoca njengeePilates okanye ukuqubha kunokuba luncedo. Jonga ukuzivocavoca oku-5 onokukwenza ekhaya ukuphucula ukuma komzimba.

3. Idolo le-arthrosis

IArthrosis yenzeka xa kunxiba kunye nokudiliza kwilungu, okunokwenzeka ngenxa yokubetha, ukwenzakala okanye ngenxa yokuguga kwendalo. Oku kubangela ukulingana phakathi kwethanga kunye namathambo emilenze, kubangela ukuqhekeka kwaye ngamanye amaxesha iintlungu kunye nokudumba.

Kwenziwe ntoni: ungasebenzisa uxinzelelo olubandayo okanye olushushu, usebenzise umthambo, okanye uthathe ii-anti-inflammatories phantsi kolawulo lwezamayeza. Kwiimeko ezinzima kakhulu, apho kukho iintlungu ezininzi kunye ne-arthrosis ethintela imisebenzi yemihla ngemihla, ugqirha unokucebisa utyando ngokubekwa kwindawo yokufakelwa. Nazi ezinye zeemithambo ezinceda ukuphucula i-osteoarthritis.

4. I-Patellar iyaqhekeka

Idolo eliqhekezayo linokuba luphawu lokuqhekeka kwe patellar, utshintsho olunokubangelwa yinkqubo yokuguga yendalo, ukubetha, ukudumba kwamadolo, okanye isifo esibizwa ngokuba yi patellar chondromalacia.

Kwenziwe ntoni: ukuba idolo liyaphuka nje kodwa akukho ntlungu kwaye akukho zithintelo zinxulumene noko, akukho nyango luthile luyafuneka. Kwezinye iimeko, kunokuba yimfuneko ukwenza iiseshoni ze-physiotherapy usebenzisa izixhobo kunye nokuzilolonga ukulungelelanisa i-patella kunye nokunciphisa ukungonwabi.

Uya nini kwagqirha

Kubalulekile ukuya kugqirha okanye kwi-physiotherapist ukuba ukongeza ekuqhekekeni kwedolo, ezinye iimpawu okanye iimpawu ezinje:

• Ubuhlungu xa uhambisa amadolo, xa unyuka okanye usihla kwizinyuko okanye ugobile;
• Ubomvu okanye ukuvuvukala emadolweni;
• Idolo likhubazekile okanye alikho endaweni.

Xa ezi mpawu zikhona zingabonisa isifo samathambo, isifo samathambo, ukugqabhuka okanye ukudumba kwimigudu okanye kwimenisci, kwaye kungafuneka ukuba kuvavanywe kwaye kuqaliswe unyango oluthile.

Ngexesha lonyango lwe-physiotherapeutic, kuyacetyiswa ukuba ungathathi bunzima, unganxibi izihlangu ezinzima kwaye ungakhululeki kwaye uphephe ukunyuka nokuhla ngezinyuko ngangokunokwenzeka. Indlela elungileyo yokugcina oku kudityaniswa kancinci kukubeka ibhandeji e-elastic edolweni emini.Nangona kunjalo, ayifanelanga ukuba iqine kakhulu, ukuthintela iingxaki zokujikeleza kwegazi.