Yintoni i-hip tendonitis kunye nokwenza

Umxholo

• Ziintoni iimpawu
• Unyango lwenziwa njani
• Ukuzivocavoca i-tendonitis esinqeni
• Uqheliso 1: Ukujija imilenze yakho
• Uqheliso 2: Ukolula isinqe

I-tendonitis ye-Hip yingxaki eqhelekileyo kwiimbaleki ezigqithe ukusebenzisa imisipha ejikeleze umlenze, zibangele ukuba zitshise kwaye zibangele iimpawu ezinje ngeentlungu xa zihamba, zikhazimla emlenzeni, okanye ubunzima bokuhambisa imilenze yomibini okanye yomibini.

Ngokwesiqhelo, i-tendonitis esinqeni ichaphazela iimbaleki ezenza imisebenzi yomzimba ebandakanya ukusetyenziswa gwenxa kwemilenze, njengokubaleka, ukuhamba ngebhayisikile okanye ibhola ekhatywayo, kodwa inokubakho nakubantu abadala ngenxa yokunxiba okuqhubekayo kwendibaniselwano yehip.

I-tendonitis ye-Hip iyanyangeka kwiimeko ezininzi, nangona kunjalo, amathuba okunyanga makhulu kubantu abancinci abafumana unyango.

Ziintoni iimpawu

Iimpawu ze-tendonitis kwi-hip zingabandakanya:

• Iintlungu ze-Hip, eziba mandundu ngokuhamba kwexesha;
• Intlungu ye-Hip, ikhupha umlenze;
• Kunzima ukuhambisa imilenze yakho;
• Iimpawu zomlenze, ngakumbi emva kwexesha elide lokuphumla;
• Kunzima ukuhamba, ukuhlala okanye ukulala kwicala elichaphazelekayo.

Isigulana esineempawu ze-tendonitis esinqeni kufuneka sibonane nonyango okanye amathambo ukwenza uvavanyo lomzimba, ukufumanisa ingxaki kunye nokuqala unyango olufanelekileyo.

Unyango lwenziwa njani

Unyango lwe-tendonitis esinqeni kufuneka ikhokelwe yi-physiotherapist, kodwa inokuthi iqalwe ekhaya ngokuphumla kunye nepakethe yomkhenkce kangangemizuzu engama-20, kude kube lusuku lokubonisana nogqirha wamathambo.

Emva kothetha-thethwano, kwaye kuxhomekeke kwisizathu se-tendonitis esinqeni, kunokucetyiswa ukuba uthathe iziyobisi ezichasayo, ezinje nge-Ibuprofen, kunye nokunyangwa komzimba kwi-tendonitis esinqeni, kubandakanya iseti yokuzivocavoca enceda ukunciphisa uxinzelelo kwiimisipha, ukunciphisa iintlungu.

Kwiimeko ezinzima kakhulu, unyango lwe-tendonitis esinqeni lunokubandakanya utyando lokususa ukwenzakala kwethenda okanye ukubuyisela ilunga le-hip, ngakumbi kwimeko yezigulana esele zikhulile.

Ukuzivocavoca i-tendonitis esinqeni

Ukuzivocavoca i-tendonitis esinqeni kunceda ukufudumeza imisipha kwaye ke kunciphise iintlungu. Nangona kunjalo, kufuneka zithintelwe ukuba zibangela iintlungu.

Uqheliso 1: Ukujija imilenze yakho

Ukwenza lo msebenzi, kufuneka ume ecaleni kodonga, ubambe udonga ngengalo yakho ekufutshane. Emva koko, phakamisa kancinane umlenze kude nodonga kwaye uwuguqule umva uye emva amaxesha ali-10, uwuphakamise kangangoko kunokwenzeka.

Emva koko, umlenze kufuneka ubuyele kwindawo yokuqala kunye nokuzivocavoca kufuneka kuphindwe, ukuguqula umlenze ukusuka kwicala ukuya kwicala phambi komlenze ophumle phantsi. Gqiba umthambo ngokuphinda amanyathelo ngomnye umlenze.

Uqheliso 2: Ukolula isinqe

Ukwenza umthambo wesibini, umntu kufuneka alale ngomqolo kwaye agobe idolo lasekunene esifubeni. Ngesandla sasekhohlo, tsala idolo lasekunene kwicala lasekhohlo lomzimba, ugcine indawo eboniswe kumfanekiso wesi-2, imizuzwana engama-20. Emva koko, umntu kufuneka abuyele kwindawo yokuqala kwaye aphindaphinde umthambo ngedolo lasekhohlo.

Yazi ezinye izizathu zentlungu yenyonga.