Ukuzivocavoca umzimba ngokuNyanga nokuThintela iKnee yembaleki (Patellofemoral Syndrome)

Umxholo

• Yintoni idolo lembaleki?
• Ukuzilolonga oku-10 kwedolo lembaleki
• 1. Ukuma kwequad emileyo
• 2. Ukuma kwe-hip flexor ukuzolula
• 3. Ukunyusa umlenze othe tye
• 4. Ukuma kwethole
• 5. Nyukela phezulu
• 6. Ukwenza umthambo
• 7. Isilayidi sodonga
• 8. Ukukhaba kwe-esile
• 9. IT band ukuzolula
• 10. Ukolula umsipha
• Olunye unyango kunye namayeza asekhaya ukuzama
• Ngaba umthambo ngonyango olusebenzayo emadolweni embaleki?
• Kuthatha ixesha elingakanani ukuchacha?
• Indlela yokuchonga idolo lembaleki
• Ungaluthintela njani idolo lembaleki
• Yise kude

Yintoni idolo lembaleki?

Idolo lomgijimi, okanye i-patellofemoral syndrome, kukulimala okunokubangela ukuba buthuntu, iintlungu eziqaqambayo ngaphambili kwedolo kwaye zijikeleze idolo. Kuqhelekile kwiimbaleki, abakhweli beebhayisikile, kunye nakwabo bathatha inxaxheba kwimidlalo ebandakanya ukutsiba.

Iimpawu zamadolo omgijimi zingaphucula emva kokuphumla kwimithambo kunye nokukhenkceza indawo. Ukuzolula ekhaya kunye nokwenza umthambo kunokunceda.

Funda ukuze ufunde imithambo kunye namanye amayeza onokuthi uzame. Ukuba iintlungu azipheli emva kweeveki ezimbalwa zonyango lwasekhaya, okanye uva iintlungu ezibukhali, bona ugqirha wakho.

Ukuzilolonga oku-10 kwedolo lembaleki

Kwiintlungu zamadolo embaleki, zama iindlela ezahlukeneyo zokuzilolonga ezijolise ekomelezeni idolo, ihips, kunye ne-quadriceps. Unokolula i-hip flexors yakho kunye nemisipha.

Ukomeleza kuya kunceda ukugcina idolo lizinzile ngelixa liqhuba, kunye nokunceda ukwandisa ukuguquguquka kwemilenze kunye nokunciphisa ukuqina.

Uninzi lwemithambo engezantsi inokwenziwa kwimilenze enye okanye yomibini. Ukuba uziva ubuhlungu bamadolo ngapha nangapha, buyela esoluleni kwaye weqe loo mthambo.

Iziphumo ezilungileyo, zama ukwenza umthambo ngamnye imihla ngemihla iiveki ezintandathu.

1. Ukuma kwequad emileyo

Iindawo ezisetyenzwe: i-quadriceps kunye ne-hip flexor

1. Yima nkqo.
2. Finyelela emva komzimba wakho ukuze ubambe unyawo lwakho lwasekhohlo ngesandla sakho sasekhohlo. Yiza nesithende sakho sasekhohlo ukuya kubukrelekrele bakho, okanye ngokokude kungabangeli zintlungu. Ungasebenzisa udonga okanye ubambe igxa lomhlobo ukulungelelanisa.
3. Gcina idolo lakho lasekhohlo lisondele njengokuzolula kwakho.
4. Bamba imizuzwana eli-15, emva koko tshintshela kumlenze wasekunene.
5. Phinda ukolula kwicala lasekunene.
6. Yenza iiseti ezi-2-3 kumlenze ngamnye.

Ukuba le nguqulo ikwenzakalisa ngamadolo, ungazolula ulele ngesisu endaweni yoko ufike emva kwakho ngedolo. Unokusebenzisa umtya weyoga okanye itawuli ukuzisa ngobunono idolo lakho kwizikrelemnqa zakho.

2. Ukuma kwe-hip flexor ukuzolula

Iindawo ezisetyenzwe: i-hip flexors, iipsoas

1. Qala kwindawo yoqhekeko, unyawo lwasekhohlo phambili kunye nomlenze wasekunene ngasemva.
2. Yiyeke idolo lakho langasemva kunye ne-tailbone kancinci ukuze babe zi-intshi kufutshane nomgangatho ngelixa usonga i-pelvis yakho phambili.
3. Gcina umqolo wakho kwindawo yokungathathi hlangothi. Musa ukugoba okanye ukujikeleza umva wakho.
4. Bamba imizuzwana eli-10, uze uphinde kwelinye icala.

3. Ukunyusa umlenze othe tye

Iindawo ezisetyenzwe: ii-quadriceps, ihips

1. Lala ngomqolo ngedolo elinye eligobileyo kwi-angle ye-90-degree kwaye omnye umlenze wonyukele ngqo phantsi.
2. Usebenzisa umlenze owandisiweyo, qinisa i-quadriceps yakho (umsipha wethanga) kwaye uphakamise umlenze ude ube kwinqanaba le-45-degree.
3. Bamba umlenze wakho kwimizuzwana emi-2 kule engile ngaphambi kokuwucothisa kancinci kancinci emhlabeni.
4. Phinda amaxesha angama-20. Shintsha imilenze. Yenza iiseti ezi-2-3.

4. Ukuma kwethole

Iindawo ezisetyenzwe: amathole, i-shins

1. Yima ujonge eludongeni. Beka iingalo zakho ukuze izandla zakho zicinezele eludongeni kumgama otofotofo. Izandla kufuneka zibekwe kwinqanaba lemehlo.
2. Gcina isithende somlenze ngamadolo enzakeleyo ethe tyaba emhlabeni.
3. Hambisa omnye umlenze phambili ugobe idolo.
4. Jika umlenze ongavulekiyo (oneentlungu) ungene ngaphakathi kancinci kancinci kwaye uncike eludongeni de ube uziva usolula ngasemva kwesihlunu sethole lakho.
5. Bamba imizuzwana eli-15 ukuya kwengama-30, emva koko ume ume nkqo.
6. Phinda amaxesha ama-3.

5. Nyukela phezulu

Iindawo ezisetyenzwe: glutes, quads

Izixhobo ezifunekayo: inyathelo lebhokisi okanye ukunyuka kwezinyuko

1. Beka unyawo lwakho lwasekhohlo kwinyathelo.
2. Phakamisa umlenze wakho wasekunene emoyeni kwaye ubambe umzuzwana njengoko umlenze wakho wasekhohlo ulula kwaye uqinisa.
3. Cotha kancinci umlenze wasekunene ubuyele emhlabeni.
4. Phinda amaxesha ali-10, emva koko tshintsha imilenze, ubeke umlenze wasekunene kwizitepsi.

Amanyathelo anokuba buhlungu xa ufumana ukwenzakala. Ukuba amanyathelo acaphukisa amadolo akho, weqa lo msebenzi. Emva kokuba uchache, lo msebenzi ungayindlela elungileyo yokomeleza imilenze yakho kunye nokuqaqamba kunye nokunciphisa umngcipheko wokulimala.

6. Ukwenza umthambo

Iindawo ezisetyenzwe: isinqe, ukubengezela

1. Lala kwelinye icala unqeni amadolo kunye neenyawo zigobile iinyawo zakho zibambene ngaphezulu.
2. Kancinci phakamisa umlenze wakho ophezulu eluphahleni ngelixa izithende zakho ziqhubeka nokuchukumisa, zenza imilo yeclam.
3. Gcina imizuzwana emi-2, uze uhlise umlenze ophezulu ngokukhawuleza.
4. Yenza ukuya kuthi ga kwi-15 reps. Ukuba akukho buhlungu, tshintsha amacala kwaye uphinde. Yenza iiseti ezi-2 kwicala ngalinye.

7. Isilayidi sodonga

Iindawo ezisetyenzwe: Quads, glutes, kunye namathole

1. Qalisa ukuma ngomqolo wakho eludongeni. Izithende zakho kufuneka zijikeleze i-intshi ezi-6 phambi kwethambo lakho le-hip, kwaye iinyawo zakho kufuneka zijikeleze umgama wamagxa.
2. Ukuhamba kancinci, tyibilika umqolo wakho kunye nesinqe phantsi kodonga kude kube amadolo akho ajikeleze i-angle ye-45-degree.
3. Bamba esi sikhundla malunga nemizuzwana emi-5, emva koko ume ubuye umva.
4. Phinda isilayidi amaxesha ali-10-15. Yenza iiseti ezi-2-3.

8. Ukukhaba kwe-esile

Iindawo ezisetyenzwe: glutes

1. Qala kwimethi yeyoga, itawuli, okanye ingubo kuzo zone iinyawo, ngeengalo ezithe nkqo, amadolo phantsi kwenyonga, namagxa ngaphezulu kwezihlahla.
2. Kancinci phakamisa umlenze wakho wasekhohlo emva kwakho kwaye uwolule uye ngasemva komatshini. Yiphakamisele phezulu ukuphakama kwaye ugcine unyawo lwakho lubhetyebhetye.
3. Ukugcina umqolo wakho ucabalele, cinezela isithende sakho ukuya eluphahleni ngomzuzwana, emva koko wehlise umva ukuphakama ukuphakama
4. Phinda amaxesha ali-10 kumlenze wasekhohlo, emva koko tshintshela ngasekunene.

9. IT band ukuzolula

Iindawo ezisetyenzwe: glutes, iinyonga, imilenze ephezulu

1. Qala ukuma, ngomlenze wakho wasekhohlo uwelele ngasekunene.
2. Isandla sakho sasekunene siphakanyisiwe phezu kwentloko yakho, kancinci kancinci uqalise ukuthembela ngasekunene ude uve ukolulwa.
3. Gcina imizuzwana engama-10.
4. Shintsha imilenze kwaye uphinde. Yenza amaxesha ama-2-3 kumlenze ngamnye.

10. Ukolula umsipha

Iindawo ezisetyenzwe: imisipha

1. Lala ngomqolo umlenze wakho wasekunene wolulwe phambi kwakho.
2. Gobela umlenze wakho wasekhohlo. Songa izandla zakho ngasemva kwethanga lakho lasekhohlo kwaye kancinci kancinci qala ukulitsalela kuwe. Kuya kufuneka uzive ukolula ngasemva kwethanga lakho.
3. Njengoko utsala umlenze usondele kuwe, zama ukulolula idolo kangangoko, isithende sakho siguqukile kwaye sikhombe esilingini.
4. Bamba ukolula imizuzwana engama-20, emva koko utshintshe imilenze.
5. Phinda ukuya kumaxesha ama-3 kumlenze ngamnye.

Olunye unyango kunye namayeza asekhaya ukuzama

Olunye unyango lwamadolo embaleki lunokubandakanya oku kulandelayo:

• Umkhenkce ngamadolo yakho yonke imihla, okanye amaxesha ngamaxesha ngemini, xa kufuneka njalo.
• Thetha nogqirha wakho malunga nokuthomalalisa ukuphelisa iintlungu, njengee-nonsteroidal anti-inflammatory drugs (NSAIDs), ukuba uqaqanjelwa.
• Zama imisebenzi enefuthe elisezantsi, njengokuqubha kunye nebhayisikile.
• Iindawo ezihamba amagwebu emilenzeni ezixineneyo.
• Ziqhelanise nokuzilolonga okuqinisa idolo kwaye ubone ugqirha, xa kufuneka njalo.

Kwiimeko ezinqabileyo, unokufuna utyando ukuba unyango olungasebenziyo alusebenzi. Utyando lunokuba yimfuneko ukulungelelanisa kwakhona i-angle ye-kneecap yakho. Ugqirha wakho angathatha i-X-ray okanye i-MRI emadolweni ukujonga ukwenzakala kwakho kunye nokumisela olona nyango lulungileyo.

Ngaba umthambo ngonyango olusebenzayo emadolweni embaleki?

Kwiimeko ezininzi, ukuzivocavoca umzimba kunye nokuzolula kunokuba nokusebenza kunyango lwembaleki.

Ngokophando olupapashwe kwiJenali yeOrthopedic & Sports Therapy Therapy, ukwenza uthambo lokuqiniswa kwamadolo kunye nokuqina okhalweni kathathu ngeveki kangangeeveki ezintandathu kunokuba yindlela efanelekileyo yokunciphisa iintlungu zamadolo kunye nokuphucula ukusebenza komzimba.

Ukongeza, uphononongo luka-2007 lufumanise ukuba ukusebenzisa umthambo owenziwe ngokobuqu womntu ukomeleza ii-quadriceps kunye nokunyusa ubhetyebhetye kwakusebenza ngakumbi kunamadolo okubopha okanye ukubetha idolo. Kwaye, kwezinye iimeko, ukomeleza imithambo kunokusebenza ngakumbi kunokuthatha ii-NSAID.

Unyango lomzimba lunokukunceda ubone ukuba yeyiphi imithambo eya kusebenza ngokukuko kwimeko yakho. Banokukunceda ufumane imithambo yokujolisa kunye nokolula iindawo ezithile. Baya kuba nakho ukujonga ukuba unokungalingani kwemisipha ekufuneka kulungiswe.

Kuthatha ixesha elingakanani ukuchacha?

Ukuchacha kwintlungu yamadolo embaleki, kuya kufuneka uqale ngokuphumla. Kuya kufuneka unciphise ukusebenza okanye eminye imidlalo, okanye uyeke ngokupheleleyo de uzive ungcono. Thintela eminye imisebenzi eyonyusa iintlungu, njengokunyuka usenyuka izitepsi, kangangoko kunokwenzeka.

Kuthatha ixesha elingakanani ukubuyela edolweni lembaleki kuya kwahluka kuye wonke umntu. Ngokuphumla kunye nomkhenkce, iintlungu zakho zingahamba kwiiveki ezimbini ukuya kwezintathu. Okanye, unokufuna ukubona ugqirha ophilayo onokuthi acebise ukomeleza kunye nokuzolula umthambo ukukunceda ubuyele ekusebenzeni.

Jonga ugqirha ukuba iintlungu zedolo lakho azihambi emva kweeveki ezintathu. Unokufuna i-X-ray, i-CT scan, okanye i-MRI ukumisela unobangela wentlungu yakho.

Indlela yokuchonga idolo lembaleki

Ukuba unedolo lembaleki, unokuqaphela iintlungu emadolweni akho:

• ngexesha okanye emva kokuzilolonga
• xa unyuka okanye usihla kwizinyuko
• xa ucofa
• xa uhleli ixesha elide

Izizathu eziqhelekileyo zamadolo embaleki zibandakanya:

• Ukusetyenziswa gwenxa kweembaleki
• Ukungalingani kwemisipha
• ukwenzakala
• utyando lwangaphambili lwedolo

Ungaluthintela njani idolo lembaleki

Akunakwenzeka ukuba uthintele ngokupheleleyo intlungu yamadolo, kodwa la manyathelo alandelayo anokunceda ukunciphisa iimpawu:

• Ukunciphisa ukusebenza komzimba okunempembelelo ephezulu. Ezinye iintsuku ezibalekayo ezinemisebenzi engeyiyo okanye enefuthe eliphantsi, njengokuqubha kunye neyoga.
• Yandisa kancinci imayile kunye nokuqina. Ukubaleka iimayile ezininzi kakhulu, ngokukhawuleza okukhulu, kunokukhokelela kwiintlungu zedolo.
• Sebenzisa indlela yokuphila esempilweni. Ukutyeba kakhulu okanye ukutyeba kakhulu kunokubeka uxinzelelo olongezelelekileyo emadolweni ngexesha lomsebenzi. Ukuba unomdla, thetha nogqirha wakho malunga nenkqubo yokulahleka kwesisindo ekhuselekileyo.
• Yolula kwaye uzifudumeze ngaphambi nasemva kwako konke ukuzilolonga.
• Jonga izihlangu zakho. Unokufuna izihlangu ngenkxaso eyongezelelweyo okanye ukufaka ii-orthotic. Iimbaleki nazo kufuneka zitshintshe izihlangu zazo qho kwiikhilomitha ezingama-300 ukuya kwezingama-500.

Yise kude

Idolo lomgijimi liqhelekile kwiimbaleki nakwiimbaleki, kodwa inokuchaphazela nabani na.

Ukuba ufumana idolo lembaleki, kuyakufuneka unciphise ekusebenzeni nakweminye imidlalo de kube kubuhlungu iintlungu. Usenokukwazi ukuthatha inxaxheba kwezinye izinto ezinefuthe eliphantsi, njengokudada nokuhamba ngebhayisikile, nangona.

Jonga ugqirha ukuba iintlungu zedolo lakho azihambi emva kweeveki ezimbalwa. Unokufuna i-X-ray, i-CT scan, okanye i-MRI ukumisela unobangela wentlungu yakho.