I-Patellofemoral Pain Syndrome ivame ukubizwa ngokuthi iKnee's Knee
I-Patellofemoral syndrome (PFPS), evame ukubizwa ngokuthi idolo lomgijimi, ibhekisela ebuhlungu ngaphansi nangaseduze kwe-kneecap. Ubuhlungu be-PFPS bungenzeka emadolweni owodwa noma kokubili, futhi kuvame ukwanda kakhulu nomsebenzi ngenkathi wehla izitebhisi nangemva kwesikhathi eside sokungasebenzi. I-Patellofemoral syndrome ivame ukuphutha ngenxa ye-chondromalacia, isimo esichaza umonakalo (ngokujwayelekile ukunciphisa) we-articular cartilage engaphansi kwe-kneecap (patella).
Yini eyenza i-Patellofemoral Pain Syndrome?
Nakuba imbangela eqondile yobuhlungu be-patellofemoral engaziwa, bakholelwa ukuthi indlela i-patella ehamba ngayo eduze komgodla wesifazane ingaholela ekucaseni kwe-cartilage engaphansi kwe-patella. I-patella ingasuka phezulu iphansi, ngapha nangapha ku-groove, futhi ijika futhi ijikeleze. Konke lokhu kuhamba kusho ukuthi i-patella ingaxhumana nobuningi bezindawo ezihambisana ne-knetic ngokuya ngezici ezihlukahlukene ezifana nokuqina kwemisipha nokulinganisela, ukusetshenziswa ngokweqile, nokulandelela okungalungile. Kusho futhi ukuthi imbangela yobuhlungu ingaba yizici ezihlukahlukene.
Yini Ongayenza Ngayo I-Patellofemoral Pain Syndrome?
Ukuphumula kungenye yezinyathelo zokuqala zokwelapha ukunciphisa ubuhlungu nobukhulu bezinhlungu ze-patellofemoral namadolo omgijimi. Nciphisa ama-mileage yakho noma uphenduke ekuzivocavoca okungenalo umthelela , njengokubhukuda, ukugcina izinga lakho lokuzivocavoca ngenkathi uvumela amadolo akho aphulukise.
(Bheka: Indlela yokuqeqesha ngokulimala ).
Nakuba abagijimi abaningi bengakwazi ukuphatha uhlelo lwabo lokuvuselela kabusha, ngokuqinisekile ungathanda udokotela noma ochwepheshe wezokwelapha ukuze ufunde izinketho zokwelapha zakamuva futhi ufunde ukwenza kahle umzimba. Kuye ngokuxilongwa kwakho, kungase kube nokuqinisa okuqhubekayo nokwelula kokuzivocavoca ozodinga ukungeza esimisweni sakho.
Ukuqinisa Ukuqinisa I-Patellofemoral Pain Syndrome
Ukwaziswa kwamuva mayelana ne-patellofemoral syndrome kubonisa ukugxila ekuqiniseni izintambo ukuze uthole i-kneecap ilandele kahle. Ucwaningo olwenziwa nguMnyango Wezokwelapha Emzimbeni e-Indiana University-Purdue University e-Indianapolis wathola ukwehla okuphawulekayo ebuhlungu be-kneecap lapho abesifazane abagijimi bephathwa nge-hip yokuqinisa ukuzivocavoca. Ukufundwa kwabo okufundwayo kusekela umqondo wokuthi ukugujwa kwe-kneecap kuthonywe kakhulu imisipha ye-hip kune-quadriceps, njengoba kucatshangwa ngaphambili.
Kulolu cwaningo, iqembu elincane labagijimi besifazane abane-patellofemoral syndrome lenza kabili ngesonto ukuqinisa isimiso sokuzivocavoca amasonto ayisithupha. Ukuzivocavoca kwenziwa okubandakanya izikwele zomlenze ongabodwa kanye nokuzivocavoca kwebhola ehlukahlukene ukuze kuthuthukiswe amandla we-hip.
Olunye uvivinyo olutholakale luwusizo lwamadolo aguqa yi- Side Plank Exercise ukuqinisa izinqamu.
Ucwaningo olwedlule lwe-patellofemoral syndrome lubuke izinyawo kanye ne-quadriceps njengengxenye yenkinga. Abanye abantu baye babika ukuthi ukusebenzisa ama-insoles okwembethe noma ukuqinisa ama-quads kunganciphisa ubuhlungu bamadolo, futhi ukulinganisa kwe-quad kungase kube nendawo lapho ukwelashwa.
Amazwana we-Reader Mayelana ne-Patellofemoral Pain Syndrome
Omunye umfundi wabhala ngokuphathelene nePPPS yakhe, ethi:
"Ngami ngokwami, i-ITB eyinkimbinkimbi nokuqina komsila kunomthelela, kepha into ebaluleke kakhulu ukungalingani phakathi kwe-vastus lateralus (eqinile) ne-vastus medialus (obuthakathaka, kanye nabathengisi). Ukuzivocavoca okuhlukahlukene nokukhethwa kocingo kungasiza ( futhi ube nami) ukuthuthukisa ukungalingani - futhi ngokushesha! "
Ukungalingani okunjalo kwemisipha kungasetshenziswa kangcono ngumchwepheshe ozokwenza ukuhlolwa kwesisindo semisipha futhi anqume ukuthi yini, uma ikhona, ukungalingani okungenzeka ube nakho. Esinye sezivivinyo eziqinisayo ongase uqale ngazo kungenxa yeqembu le-quadriceps ukwakha imisipha enesibopho sokuthi indlela i-kneecap ithatha ngayo.
Izicathulo kanye ne-Patellofemoral Pain Syndrome
Izicathulo ozikhethayo zingabuye zibe yisici esibalulekile ekubuyiseleni ku-PPS. Izicathulo zekhwalithi eziphezulu kufanele zithathwe indawo yonke amakhilomitha angu-300 kuya kwangu-500 ukuze kube nomgijimi. Ukwehla kwesibhakela kungabangela ubuhlungu obuningi bomzimba. I-Orthotics ne-arch isekela ingabuyekwa. Ukugxila emadolweni emva kokuzivocavoca uye kwaboniswa ukunciphisa ukuvuvukala nobuhlungu emajoyini.
Ubuhlungu be-Patellofemoral bungaba nzima ukuphatha futhi kungathatha isikhathi esiningi (kuze kube amasonto ayisithupha) ukuze ululame ngokugcwele. Kulula ukubuyela esimweni sokuzivocavoca nokugcina amandla e-quadriceps, ukugqoka izicathulo ezifanele, nokuphumula nganoma yiziphi izimpawu zokusebenzisa ngokweqile, futhi i-PPS ayinakwenzeka kakhulu ukuba ikukhonjiswe esikhathini esizayo.
Imithombo:
"Ukuvuthwa Okuvamile Kwabantu Abagijimi Ngokuphumelelayo Kuncishisiwe, Kukhishwa Ngama-Hip Exercises" Izindaba Zezokwelapha Namuhla, ngo-Juni 7, 2010.
I-American Academy of Family Physicians Web Site, Patellofemoral Pain Syndrome Isiguli Sokunika Iziguli, November, 1999.