Amacebiso 12 Wokuhamba Uma Unamahloni Amabi

Qhubeka Uhamba Uma Unesifo Se-Arthritis Nezinye Izinhlobo Zezinhlungu Zezintambo

Amadolo angalungile angaba yinselele ekuhambeni, kepha kuyindlela ekhuthazwayo yokugcina umsebenzi wakho nokunciphisa izimpawu zakho. Uma unamahlombe emadolo ngenxa ye-osteoarthritis noma ezinye izimbangela, akudingeki uvumele lokho kukugcine ekubeni uqale uhlelo lokuhamba .

Uhlelo olujwayelekile lokuhamba lunganciphisa ukuqina nokuvuvukala futhi ngeke kwenzeke kakhulu izimo zegciwane ezingapheli.

Ukuhamba ngukuzivocavoca okuthandwa ngabantu abane-arthritis, futhi kungakusiza ukuba uthuthukise izimpawu zakho ze-arthritis, isivinini sokuhamba, kanye nekhwalithi yokuphila, ngokwe-CDC. Ukuhamba kuyingxenye yokuphila okunempilo ukugcina inhliziyo yakho namathambo aqinile futhi amalunga akho asebenza. Nazi amathiphu wokuhamba uma unamadolo amabi.

Kungani Ukuhamba Kulungile Ngamaqhubu Akho

Amadolo akho ahlanganiswe ngethambo ne-cartilage. I-cartilage ayinayo igazi elinikezwa njalo ngesenzo sokushaya kwenhliziyo. I-cartilage incike ekutheni uketshezi oluhlangene lokudla. Ukuhambisa amalunga akho indlela oqinisekisa ngayo ukuthi i-cartilage ithola ukudla okudingayo ukuze uhlale uphilile. Ungabona ukuthi amalunga akho anzima futhi ahlushwa ekuseni noma uma uhlezi futhi ungasebenzi emini. Ngokuhambisa amajoyina akho, ubasiza ukuba balondoloze umsebenzi wabo futhi ungabasiza bahlale besebenza isikhathi eside.

Ukuzivocavoca njalo kugcina futhi kwakha imisipha, okudingayo ukusekela idolo lakho nokugcina ukusebenza.

Ukuzivocavoca umzimba njengokuhambayo nakho kusiza ukugcina impilo yethambo.

Xoxa ngezinketho zakho zokuzivocavoca ngodokotela wakho kanye nomhlengikazi wezempilo uma unesimo esibangela ubuhlungu bamadolo. Ngesikhathi ukuhamba kunconywa kubantu abaningi, kungenzeka ukuthi akufanelekile.

Ingabe Kufanele Uhambe Uma Unenkinga Yokuzibulala?

Uma unezinhlungu ezincane kuya ezilinganisweni emadolweni akho ngenxa ye-osteoarthritis, ukuhamba nokunye ukuvivinya umzimba kusiza ukuhlanganisa umthamo wakho ohlangene bese ugcwala amalunga.

Kufanele uhambe futhi wenze ezinye izivivinyo ezithuthukisa ama-knee joints. Cishe uzothola ukuthi ukuqina, ubuhlungu, nokukhathala kuthuthukiswa nokuzivocavoca.

Uma unesisindo esibuhlungu kuya emadolweni akho ngaphambi kokuba uqale ukuhamba, thatha lula. Yenza ukuhamba okufishane ngezinga elilula noma uzame umsebenzi ongafaki ukucindezeleka okukhulu ekuhlanganyeleni, njengokuzivocavoca kwamanzi echibini. Uma ubuhlungu obuhlangene buhlala bunzima, yeka ngokushesha njengoba kuyisibonakaliso sokuvuvukala noma umonakalo ohlangene odinga ukwelashwa.

Uma unomzimba ohlangene ngezikhathi ezithile ngosuku ngemuva kokuhamba noma ukugijima, kufanele ususe usuku bese wenza umfutho omfushane noma lowo ongafaki ukucindezeleka ohlangene. Uma uhlale ubuhlungu obuhlangene ngemva kokuzivocavoca, kungase kudingeke ushintshele indlela yokuzivocavoca engafaka ukucindezeleka emadolweni, njengokuhamba ngebhayisikili noma ukubhukuda.

Amathiphu Ayishumi Nambili Wokuhamba Namazinyo Omubi

1. Khetha izikebhe ezifanele : Izicathulo ezingcono kakhulu zamadolo akho ziyizicabha futhi ziguquguqukayo, njengezicathulo zezemidlalo ezihamba ngezinyawo ezihamba phambili futhi ziphethe ukwehla kwezithende ezincane. Gwema izithende eziphakeme, izinzwane eziboshiwe, nezicathulo ezinzima. Bheka izicathulo ezinebhokisi elikhulu. Zibi kangakanani izithende? Ngisho nokuhluka kwe-1.5-intshi ekuphakameni kwesithende kuya kwezwane kunokwandisa ukucindezelwa ezindaweni ezimbili ezivamile zomonakalo we-knee osteoarthritis. Bheka izithende ezingekho ngaphezu kwezingxenye ezintathu zamasentimitha ukuphakama kwezicathulo zokugqoka noma izicathulo ezivamile.

1. Ukufaka : Uma unamadolo amabi, gwema ukusekela kwe-arch nezicathulo ezinomthamo ophezulu wokusekelwa kwe-arch. Ufuna unyawo lwakho luhambe ngendlela engokwemvelo ngangokunokwenzeka. Ungasebenzisa ama-orthotic angaphezu kwe-counter okunikeza ukuxhaswa nokusekelwa uma ucabanga ukuthi kukusiza noma ngabe kunconywe udokotela wakho noma isazi samaphoyisa.
2. Ukufudumala : Ungase uzuze ngokufaka ukushisa kumalungu akho ngaphambi kokuba uhambe, noma uhamba ngemva kokuthatha ishaxa noma ibhati lokufudumele. Ukuqala ngezinga elilula kunconywa kuwo wonke umuntu, kodwa ikakhulu uma unamajoyina anamandla noma amahloni. Qala kancane ukuthola umthamo wakho ohlangene uhamba. Khona-ke ungakwazi ukuthatha ijubane lakho ngemva kwemizuzu embalwa.

1. Khetha ukuhamba okuhambayo okuhambayo: Ngesikhathi ukuhamba kunomthelela ophansi kunokuba usebenze, usengakwazi ukuthola imigexo ngesinyathelo ngasinye. Ukuhamba emigwaqweni yemvelo yemvelo (ukungcola, uthuli lwamagxolo, i-pea gravel) kulula kumajoyini. Yize kungase kube ukungalingani, lokho kukunika nokulinganisela okungaphezulu kokuzivocavoca ngesikhathi sokuhamba kwakho. Ngisho nendawo, khetha i-cinder ithrekhi esikoleni noma epaki yomphakathi. I-asphalt iphinde ibe lula kumalungu akho kunokhonkolo. Uma unesinqumo, thatha indlela ye-asphalt esikhundleni se-sidewalk road. Qaphela ukuthi ukubeka phansi ezindaweni ezitolo ezinkulu kanye nezitolo ngokuyinhloko ukhonkolo.
2. Yakha Isikhathi Sakho Sokuhamba : Uma ususha ukuhamba, qinisekisa ukwakha isikhathi sakho sokuhamba ulandela uhlelo lwabaqalayo . Ukuhamba kwakho kungaphulwa zibe izingxenye zamaminithi angu-10, ngenhloso yokuhamba imizuzu engu-30 ngosuku. Ungaqala ngesivinini esilula noma esilinganiselwe njengoba uwakha ukukhuthazela kwakho. Umgomo wakho wokugcina kufanele uhambe ngokusheshisa ku-2.5 kuya ku-3.5 mph noma ijubane eliphefumula kakhulu kunokujwayelekile.
3. Hlela izinyathelo ezingu-6000 ngosuku : Ucwaningo lubuthole ukuthi abantu abanezinhlungu zamadolo e-osteoarthritis bazuza kakhulu uma behamba ngezinyathelo ezingu-6000 noma ngaphezulu ngosuku . Uma ugqoka i-pedometer noma usebenzise uhlelo lokusebenza lwefoni ukulandelela izinyathelo zakho , zonke izinyathelo zakho ngesikhathi sokubala kwosuku. Yenza lowo mgomo wakho wokuqala. Uma ungakwazi ukuqeda lokho njalo ngaphandle kobuhlungu obandayo, lokho kuhle.
4. Hlela Izinkambo Zakho Ngezikhathi Ezibuhlungu Zosuku : Uma unobunzima obuningi noma ubunzima ekuseni, mane uzame ukuvuka uphinde uhambisane umzuzu noma amabili njalo isigamu sehora. Uzojabulela kangcono ukuhamba okude ngesikhathi lapho unama-aches ambalwa, futhi lokho kuzokusiza ukuthi uhlale uqhubeka.
5. Ama-pack Pold Emva kokuhamba : Uke wenza kahle ngokuthola ukuhamba okukhambelana kwamanzi. Ungasebenzisa amaphakheji abandayo kamuva ukusiza ukunciphisa ukuvuvukala.
6. Sebenzisa ama- poles okuhamba : Abanye abantu bathola ukuthi ukusebenzisa izigxobo zokuhamba noma izintambo zokuhamba ze-Nordic zibasiza ngokuzinza nokunciphisa ukukhathala okuhlangene uma uhamba. Amakhansela nezinye izinsiza zokuhamba zingasiza, kuye ngesimo sakho.
7. Ukuhamba ngebhayisikili : Ukwengeza ngebhayisikili ebhayisikili elimisiwe, ibhayisikili, noma ngisho nomjikelezo wangaphansi kwedeskini kungasiza ukugcina imisipha yakho ephikisanayo isimo sokusekela okungcono emadolweni.
8. Gwema Isisindo Esingaphezu Kakhulu : Uma ukhuluphele ngokweqile, ukulahlekelwa ngisho namapounds ambalwa kunganciphisa ukucindezeleka emadolweni akho. Ukudla kuyindlela ephumelela kakhulu yokulahlekelwa isisindo. Uzokwazi ukuhamba nokuzivocavoca ngezinhlungu ezincane futhi ungakhathazeki emva kokunye kwesisindo esiningi esilahlekile.
9. Qhubeka Uhamba Ngalo lonke Usuku : Vuka uphinde uhambisane noma uthule yonke imizuzu engu-15. Lokhu kuzokugcina ukuhambisa kwakho okuhambisanayo nokunyusa amadolo akho. Ngisho nje umzuzu kungasiza ukunciphisa izingozi zezempilo zokuhlala futhi kuzoba kuhle kumalungu akho.

Izwi elivela

Ukuhamba kuyindlela efinyeleleka kunazo zonke yokusebenza ngokomzimba futhi kungakusiza ugcine impilo ehlangene. Nokho, akusona kuphela okukhethwa kukho. Uma amadolo akho amabi akuvimbela ekuhambeni, ungathola umsebenzi owenziwe ngokomzimba ngokujabulela ukuhamba ngebhayisikili, ukuzivocavoca umzimba, ukubhukuda noma amanzi aerobics. Kumele uhlanganise nokuzivocavoca ukuzivivinya ukwakha nokugcina imisipha, kuhlanganise nanoma yiziphi izivivinyo ezenzelwe amadolo akho ngudokotela wakho noma obelapha umzimba. Ukuzivocavoca umzimba kungasiza futhi. Uma usuhamba ngokuzethemba, ungawafaka ngisho nokusebenza kwakho kokuhamba . Hlala uhamba.

> Imithombo:

> Ukwakha Umsebenzi Wokuhamba. I-Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/workouts/walking/walking-works.php.

> CDC. Ukusabalalisa ngokucacile kombuso wokuhamba phakathi kwabantu abadala kanye ne-Athritis- United States, 2011. Ukulimala nokufa Ukubika ngeviki. Ngo-Meyi 3, 2013/62 (17); 331-334.

> Christensen L, Corliss J. Ukuphila kahle ne-Osteoarthritis: Umhlahlandlela Wokugcina Amakheli Aphilile . Boston, MA: Harvard Health Publications; 2016.

> I-pagan CN. Ukusebenza Ngokubuhlungu. I-Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/how-to/exercise-pain.php.

> I-White DK, i-Tudor-Locke C, i-Zhang Y, et al. Ukuhamba Kwansuku zonke Nengozi Yesehlakalo Ukulinganiselwa Okusebenzayo Knee Osteoarthritis: Isifundo Sokuhlola. Ukunakekelwa kwe-Arthritis Nokucwaninga . 2014; 66 (9): 1328-1336. i-doi: 10.1002 / i-acr.22362.