Oonobangela bokuqina kwedolo, kunye nento onokuyenza

Umxholo

• Intlungu, ukudumba, kunye nokuqina kwamadolo
• 1. Imigudu eyenzakeleyo
• Into onokuyenza kwiligament eyonzakeleyo yedolo:
  
• 2. I-meniscus eyenzakeleyo
• Into onokuyenza nge-meniscus eyonzakeleyo:
  
• 3.Ukuqina emva kotyando lwedolo
• Sebenzisa idrace brace kunye neentonga
• Into onokuyenza ngokuqina kwamadolo emva kotyando:
  
• 4. I-Osteoarthritis kunye nesifo samathambo
• Into onokuyenza ukulawula ukuqina kwesifo samathambo:
  
• 5. Imisipha, ibuthathaka kwaye yomelele
• Into onokuyenza kwimisipha yakho yomlenze:
  
• Uza kubona nini ugqirha wakho
• Iingcebiso zokolulwa kwamadolo kunye nokuzilolonga kwamadolo
• Ukuthatha

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

Ukuqina kwedolo kunye nokuqina

Ukuqina kwamadolo okanye ukuqina kwidolo elinye okanye omabini ngumcimbi oqhelekileyo. Ukuqina emadolweni kunokubangelwa kukonzakala, iingxaki zoomatshini, okanye uxinzelelo lomzimba emadolweni njengobunzima obongezelelekileyo. Ukungabikho kokuguquguquka okanye amandla nako kunokuba negalelo. Ukuqina kwedolo kunokwenzeka ngakumbi ukuba ukhe wenzakala edolweni okanye ukuba unemeko yonyango enjengegawuthi, isifo samathambo, okanye usulelo.

Apha sithetha ngezizathu ezahlukeneyo zokuqina kwamadolo kunye neziseko zento onokuyenza ukulawula iimpawu ezinxulumene noko.

Intlungu, ukudumba, kunye nokuqina kwamadolo

Kuqala masithethe ngentlungu: Yindlela yomzimba yokukuthintela ekwenzeni ukwenzakala okungakumbi. Kuba iintlungu zinokunciphisa umda wokuhamba, kunokubangela ukuqina emadolweni, njengokuba nako ukwenzakala okuqhubekayo.

Amadolo aya kudumba xa ulwelo oluninzi lusakha ngaphakathi emadolweni ngenxa yokwenzakala, ukusetyenziswa gwenxa, okanye imeko yezonyango. Oku kunokubangela uvakalelo lokuqina kunye nentlungu.Ukudumba kunokuba nobuqili, ke ngekhe ungakuqapheli rhoqo ngaphandle kokuba kukwenzakala okukhulu. Kuba ukudumba kusenokungabonakali, unokukuva oku njengokuqina emadolweni.

Naluphi na uhlobo lokudumba luya kubangela ukusikelwa umda ukusukela ekubeni kukho indawo encinci emadolweni. Ukucaphuka, ukuphuma ngaphakathi, kunye nokulimala emadolweni kungakhokelela kulwakhiwo lwamanzi. Isifo samathambo, igawuthi kunye nokudumba okanye ii-cysts ziimeko ezinokubangela nokudumba.

Ubuhlungu kunye nokudumba ziindlela ezimbini umzimba wakho ozisebenzisayo ukuzikhusela. Ngokudibeneyo banokukhokelela ekuqineni emadolweni akho. Emva koko, makhe sijonge izizathu ezinokubangela.

1. Imigudu eyenzakeleyo

Ukulimala kweLigament kunokubangelwa kukuxhwaleka okanye uxinzelelo lweedolo. Oku kwenzakala kuhlala kwenzeka kubantu abakhutheleyo okanye ngelixa bedlala imidlalo. Ukuba wonakalisa elinye lamadolo ngedreyini, ukugqabhuka, okanye ukukrazula, kunokubakho ukopha ngaphakathi. Oku kubangela ukudumba, ukuqina, kunye nokunyakaza okulinganiselweyo.

Into onokuyenza kwiligament eyonzakeleyo yedolo:

• Ukuphumla ngedolo lakho kuphakanyiswe ngaphezu kwentliziyo yakho kwaye wenze unyango lweqhwa rhoqo.
• Thatha ukuphelisa iintlungu.
• Xhasa kwaye ukhusele iigaments ezenzakeleyo ngokusebenzisa intambo yokubhabha, izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana, okanye iintonga xa uphola.
• Phishekela unyango lomzimba, ukulungiswa, okanye ukuhlinzwa ukuba ukulimala kwakho kunzima ngokwaneleyo ukufuna.

2. I-meniscus eyenzakeleyo

Ukulimala kwe-meniscus kwenzeka xa usonakalisa okanye ukrazula i-cartilage phakathi kwamathambo edolo. Oku kunokwenzeka xa ubeka uxinzelelo okanye ujikeleza idolo, into eqhelekileyo ngexesha lezemidlalo elibandakanya ukujika ngokukhawuleza kunye nokuyeka. Iinyembezi ze-meniscus zinokwenzeka ngelixa usenza into elula njengokuvuka ngokukhawuleza kwi-squat okanye ukusebenzisa izinyuko. Iimeko ezigwenxa ezinje nge-osteoarthritis zinokubangela iinyembezi kumadoda.

Ukulila kwe-meniscus kunokubangela iintlungu kunye nokudumba. Kunokuba nzima ukuhambisa idolo lakho kuluhlu olupheleleyo lokuhamba, kwaye idolo lakho lingaziva litshixelwe kwindawo ethile. Ezi zithintelo zentshukumo zikhokelela ekuqineni emadolweni.

Into onokuyenza nge-meniscus eyonzakeleyo:

• Ukunyanga ukulimala kwe-meniscus, phumla ngomlenze wakho uphakanyisiwe ngaphezu kwentliziyo yakho kwaye wenze unyango lwe-ice amaxesha amaninzi ngemini.
• Thatha iziyobisi ezichasayo ezingasebenziyo.
• Sebenzisa ibandage yoxinzelelo ukunciphisa ukudumba.
• Gwema ukubeka ubunzima emadolweni owenzakeleyo kwaye usebenzise iintonga ukuba kukho imfuneko.
• Phishekela unyango lomzimba okanye utyando ukuba imeko yakho ifuna oko.

3.Ukuqina emva kotyando lwedolo

Ezona ntlobo zixhaphakileyo zotyando lwamadolo zezi:

• Ukwakhiwa kwakhona kwe-ACL
• idolo learthroscopy
• ukulungiswa kwemigudu yamadolo
• ukukhutshwa mva
• ukulungiswa kwe-meniscus okanye ukufakelwa
• imiscectomy
• microfracture
• plica ukusikwa
• ukulungiswa kwetoni
• ukutshintshwa kwamadolo ngokupheleleyo

Ukuqina kwamadolo kuyinto eqhelekileyo emva kotyando kwaye kunokuphuculwa ngononophelo olufanelekileyo. Kubalulekile ukuba uthathe amanyathelo afanelekileyo okuphilisa ngokupheleleyo kunye nokukhusela ukuqina kwamadolo emva kotyando. Thatha ixesha lokwakha amandla, uzinzo, kunye nokuguquguquka kwedolo ngokwenza imithambo yokuvuselela. Isenokuba ziiveki ezimbalwa ngaphambi kokuba ubuyele kwimisebenzi yakho yesiqhelo. Kungathatha iinyanga ezintathu ukuya kwezintandathu ngaphambi kokuba ubuyele emsebenzini nakwimisebenzi.

Sebenzisa idrace brace kunye neentonga

Ukuba ulungele idolo lokudibanisa okanye uye wacetyiswa kuwe, qiniseka ukuba ilingana ngokufanelekileyo. Kuya kufuneka ukwazi ukufaka iminwe emibini phantsi komtya. Ukuba kunzima ukulingana iminwe emibini okanye ukuba unokulingana umunwe wesithathu, kuya kufuneka uhlengahlengise ukuqina. Ngokwesiqhelo uya kunxiba izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana iiveki ezimbini ukuya kwezintandathu.

Sebenzisa iintonga ukuba banikwe kwaye thintela ukubeka uxinzelelo emadolweni de ugqirha wakho athi kulungile. Lindela ubuncinci iiveki ezimbini okanye de ugqirha akunike ukuya phambili ngaphambi kokuba uhlambe, udade, okanye usebenzise ibhafu eshushu. Landela ukutya okusempilweni kwaye usele ulwelo oluninzi. Yitya ukutya okunesinga eliphezulu ezifana neziqhamo kunye nemifuno esandula ukwenziwa ukuqinisekisa ukuba uhleli rhoqo emathunjini. Oku kuyakunceda ngelixa unganaso isibonelelo sokuhambahamba njengesiqhelo.

Into onokuyenza ngokuqina kwamadolo emva kotyando:

• Yenza unyango rhoqo lomkhenkce kangangemizuzu eli-10 ukuya kweziyi-20 amaxesha ngamaxesha ngemini.
• Nyusa umlenze wakho rhoqo kwiintsuku zokuqala.
• Phumla ngokwaneleyo kwaye ulale xa uchacha.
• Lala uphakamise idolo.
• Landela iingcebiso zikagqirha.

4. I-Osteoarthritis kunye nesifo samathambo

I-Osteoarthritis kunye ne-rheumatoid arthritis ziindidi ezimbini eziqhelekileyo zesifo samathambo ezinokukhokelela ekuqineni kwedolo. I-Osteoarthritis ibangela ukuba i-cartilage emadolweni ikhuphe, ikhokelela kulungiso-gwenxa. I-rheumatoid arthritis ibangela umonakalo kumngxunya wamalungu, okhokelela kukudumba. Zombini ezi ntlobo zesifo samathambo zingakhokelela ekusebenzeni ngokulinganiselweyo kunye noluhlu lokuhamba, ukukhubazeka, kunye nokuqina.

Ukuzilolonga okuqinisa amaqela emisipha angqonge kunokunceda uluhlu lwakho lokuhamba kunye nokuzinza kwamadolo.

Into onokuyenza ukulawula ukuqina kwesifo samathambo:

• Zama le mithambo ilungiselelwe ukuhamba kwamadolo.
• Ziqhelanise nokuzilolonga okunefuthe eliphantsi, njengokuhamba, umthambo wamanzi, okanye umqeqeshi we-elliptical, amaxesha ambalwa ngeveki.
• Thatha amayeza entlungu (naproxen, ibuprofen) imizuzu engama-45 ngaphambi kokuba wenze imithambo.
• Yenza unyango lobushushu ngaphambi kokuba uqalise ukuzilolonga kwakho kunye / okanye wenze unyango lomkhenkce xa ugqibile.

5. Imisipha, ibuthathaka kwaye yomelele

Ukugcina izihlunu eziguqukayo ezijikeleze idolo lakho lomelele ngokwaneleyo ukuxhasa umzimba wakho kunokunceda ukunciphisa okanye ukuthintela ukuqina kwindawo yedolo. Imilenze eyomeleleyo, iinyonga, kunye neempundu kucingelwa ukuba zinciphisa ukuqina kwamadolo.

Uphando olujikeleze izibonelelo zemisipha yomlenze eyomeleleyo ngokunxulumene nokuqina kwedolo kuyahluka. Ngokophando luka-2010 olwalujonge ngaphezulu kwamadolo angama-2 000 emadodeni nakwabasetyhini ababenomngcipheko we-osteoarthritis, kungabikho mthambo okanye amandla e-quadriceps aqikelele iimpawu zamadolo rhoqo ezinje ngeentlungu, ukuqaqamba nokuqina.

Nangona kunjalo, ukuba ne-quadriceps eyomeleleyo kunokunceda ukunciphisa umngcipheko weengxaki zamadolo, kuba izihlunu ezomeleleyo zinokunceda ukuxhasa idolo elihlangeneyo.

Uphononongo luka-2014 olwenziwa ngaphezulu kweminyaka emihlanu kunye nabathathi-nxaxheba abangama-2,404 ababenomngcipheko we-osteoarthritis, bafumanisa ukuba i-quadriceps ebuthathaka inxulunyaniswa nomngcipheko okonyukayo weentlungu emadolweni kubafazi kodwa hayi emadodeni. Abaphandi bavumile ukuba izifundo zabo ezinde zakhiwe kwizifundo ezifanayo zexesha elifutshane (iminyaka eyi-2.5), kunye nobukhulu beqela elincinci, ukuxhasa ikhonkco phakathi kwamandla emisipha yomlenze kunye neentlungu zedolo. Uphononongo lwabo lubonisa ukuba kunokubakho "umahluko okhethekileyo kwisini kwimiba yomngcipheko wokuba mandundu kwentlungu."

Into onokuyenza kwimisipha yakho yomlenze:

• Zama imithambo eyenzelwe ukuxhasa intshukumo esempilweni emadolweni akho.
• Sebenza ngokuguquguquka kwimilenze yakho ngokulula kwemilenze.
• Ngaba ulule kunye neyoga zibeka amaxesha ambalwa ngeveki ezinceda ekunciphiseni imisipha eqinileyo.
• Yenza imithambo yokuthimba inyonga ukukhuthaza iipateni zokuhamba ezifanelekileyo kunye nozinzo.
• Cinga iiseshoni eziqhelekileyo kunye ne-massage therapist.
• Thetha nonyango lomzimba ngesicwangciso sonyango esithatha ingqalelo kwiimfuno zakho ezithile.

Uza kubona nini ugqirha wakho

Kubalulekile ukuba ubone ugqirha xa ufuna unyango. Ugqirha unokuchonga unobangela wokuqina kwamadolo akho, kwaye ngokudibeneyo unokukhulisa isicwangciso sonyango ukusombulula imeko yakho. Unokuba novavanyo lomzimba, iimvavanyo zokucinga, okanye iimvavanyo zelebhu.

Ungathunyelwa kugqirha oyingcali kunyango lomzimba okanye iingxaki zamasculoskeal kunye namalungu, okanye i-rheumatologist. Ukuba ufuna utyando, uya kuthunyelwa kugqirha wamathambo.

Isixhobo seHealthline FindCare sinokubonelela ngeendlela kwindawo yakho ukuba awunagqirha.

Iingcebiso zokolulwa kwamadolo kunye nokuzilolonga kwamadolo

Xa usolula amadolo kwaye uzilolonga kubalulekile ukuba ulandele izikhokelo ezimbalwa ukuze ufumane izibonelelo eziphezulu. Nazi iingcebiso ezimbalwa:

• Soloko uqala ukolula emva kokuba imisipha yakho ishushu.
• Endaweni yokubhabha ngokuzolula, yenza lula kwi-pose kakuhle ukunqanda iinyembezi zemisipha. Bamba indawo imizuzwana eyi-15 ukuya kwengama-60, okanye i-5 ukuya kwi-10 yokuphefumla okunzulu, kwaye uphinde amaxesha ama-3 okanye ama-4.
• Yolula ubuncinci ama-2 ukuya kuma-3 amaxesha ngeveki ubuncinci imizuzu eyi-10 ngemini. Kungcono wenze inani elincinci lokuzolula ngokufuthi kangangoko kunokwenzeka kunokuba iseshoni ende yoluleke kancinci rhoqo. Ukolula rhoqo kunokunceda ukwandisa ubhetyebhetye kunye noluhlu lokuhamba.
• Sebenzisa ifom efanelekileyo kunye nokuma. Inokukunceda ukuziqhelanisa phambi kwesipili okanye umntu othile ajonge ulungelelwaniso lwakho.
• Yolula amacala omzimba wakho ngokulinganayo.
• Musa ukugqithisa okanye ukunyanzela izihlunu eziqinisiweyo ukuzolulela kude kunokuba zikulungele.
• Yiya kumda wakho okanye kwinqanaba lokuziva ngaphandle kokugqitha okanye ukubangela iintlungu.

Ukuthatha

Ngelixa ukuqina kwedolo kuyingxaki eqhelekileyo, ungathatha amanyathelo okuyiphilisa kunye nokuyithintela ukuba ingaphindi. Zibophelela kwisicwangciso somsebenzi esiya kukuzisela iziphumo ezilungileyo. Thatha ixesha lokuphumla, umkhenkce, kwaye uphakamise umlenze de idolo lakho liphiliswe ngokupheleleyo. Qalisa inkqubo yokuzolula kunye nokuzilolonga kwaye ungaguquguquki kwindlela yakho yokusebenza.

Jonga ugqirha wakho ukuba uthathe amanyathelo okuphucula imeko yamadolo akho kwaye ayisiba ngcono, ngakumbi ukuba isenzo sakho esiqhelekileyo kunye nokuhamba kuchaphazeleka. Jonga ugqirha wakho ngoko nangoko ukuba unentlungu okanye iimpawu ezihamba nazo.