Ibhande lihlangene kakhulu emzimbeni onamathambo amaningi, imisipha, izintambo, nemigqa esebenza ndawonye ukugcina imilenze yakho ihamba. Ibhodlo lakho libuye libuyele kathathu isisindo somzimba wakho noma nini uma uhamba, okwenza kube yingozi ekuhluphekeni futhi, ngezinye izikhathi izimo ezinzima ezifana ne-knee osteoarthritis. Uma ugugile i-OA, ungase uzizwe ubuhlungu obukhulu, ukuqina, nokuvuvukala okugwema ukuzivocavoca ngokuphelele, kodwa kungenye yezinto ezinhle kakhulu ongayenza ukuphatha ubuhlungu, ukwakha amandla nokulahlekelwa isisindo.
Isihluthulelo ukuwufinyelela ngendlela efanele.
I-Basics of Knee Osteoarthritis
Uma unamahloni emadolo kunoma yiluphi uhlobo, kufanele ubone udokotela wakho ukuze athole ukuxilongwa okufanele. Ubuhlungu obukhulu bungabangelwa izinto eziningi, kubalulekile ukuthola ukuthi kwenzekani ukuze wazi kahle ukuthi ungayiphatha kanjani. Uma kuziwa e-knee osteoarthritis, kunezici ezingozini ezingase zibe yingozi kakhulu. UCarol noRichard Eustice, Abaqondisi e-Osteoarthritis, baxoxe ngezimbangela eziningi ze-knee OA kubandakanya:
- Ukulimala kwangaphambili kwamadolo
- Ukulimala okuphindaphindiwe
- Ukulimala okubandakanya ukuphuka noma i-ligament izinyembezi ezingathinta ukulungiswa kwamadolo futhi ziholele ukugqoka nokuphuka okuningi
- I-Genetics
- Ukukhuluphala
Izimpawu ezivame kakhulu zamadolo ama-OA yizo:
- Ubuhlungu phakathi nemisebenzi yomzimba
- Ukuvuvukala nobunzima obunamathele emadolweni
- Kungase kukuthole kunzima ukuguqa idolo lakho futhi ube nokuhamba okulinganiselwe kokunyakaza
- Ibhulo lakho lingase libe nomuzwa wokuthi lizwela noma libuhlungu
- Ubuthakathaka emadolweni
Kunezinketho eziningi zokwelashwa udokotela wakho angakhuluma nawe mayelana nemithi, imithi ye-cortisone, ama-supplements noma, kwezinye izimo ukuhlinzwa. Kodwa-ke, enye yezokwelapha ezingcono kunazo zonke kungaba yinto eyodwa abagulayo abaningi abane-OA bagweme: Ukuzivocavoca. Ukusebenza kanzima ngokwanele uma ungenabuhlungu, kodwa ukuzama ngobuhlungu obuhlangene nokuhamba okulinganiselwe kwenza kube nzima nakakhulu.
Kunzima ukuthola izindlela zokuzivocavoca ozizwa kahle emzimbeni wakho, kodwa zikhona futhi kufanelekile ukuzama ukuthola ukuthi yini ezokusebenzela.
Ukuzivocavoca nge-Knee Osteoarthritis
Uma unama knee OA, ukuzivocavoca, ngendlela efanele udokotela wakho, ingenye yezindlela ezingcono zokuphatha ubuhlungu. Izinto ezimbalwa zokuzivocavoca zingakwenzela:
- Qinisekisa imisipha ezungeze amalunga akho
- Nciphisa ukulahleka kwamathambo
- Nciphisa ukuqina, ubuhlungu, nokuvuvukala
- Siza ukuthi usebenze kangcono futhi ulahlekelwe isisindo
- Amandla amaningi
- Imoya engcono
Isihluthulelo, okokuqala, ukhuluma nodokotela wakho kanye / noma umhlinzeki wezinto ezingokwenyama ngalokho ongakwenza futhi ongakwazi ukukwenza. Okulandelayo, cishe kuzomele uzame ukuthola ukuthi usebenza kanjani eduze nobuhlungu bakho. Isibonelo, ungase ufune ukugwema imisebenzi ephezulu yokucindezela izingxenyana, njengokugijima noma ukuvivinya umzimba futhi unamathele ekusebenzeni okuphansi noma okungekho umthelela njengokuhamba noma ukuhamba ngebhayisikili. Amadolo ajulile aguqa, njengama squats noma amaphaphu, angase abuyele etafuleni, kodwa kunezinye izindlela noma izinguquko ezingase zikusebenze. Udokotela wakho noma i-PT angakusiza ukuba udale uhlelo oluqinile lokuzivocavoca, kodwa ngezansi kukhona imibono embalwa yokuthi ungaqalisa kanjani.
Ukuzivocavoca kwamanzi
Uma ubuhlungu, ukuzivocavoca kwamanzi kuyisinqumo esihle. I-buoyancy isekela umzimba wakho, ikuvumela ukuba usebenzise ngaphandle kokuphazamisa amalunga.
Ucwaningo oluthile lubonisa ukuthi ukwenza umsebenzi wokuzivocavoca kanye nokwelula, ukuqinisa kanye nokuhamba kwemishini emanzini afudumele (ama-90-97 degrees) kunganciphisa ubuhlungu futhi kuthuthukise ukuhamba okuhamba phambili.
Ungaqala kanjani
- Amanzi aerobics: Izikhungo eziningi zendawo zokuhlala nezikhungo zomphakathi zinikeza ngamakilasi aerobics amanzi ngokugxila kwi-cardio, amandla kanye nokuzivumelanisa nezimo zokuzivocavoca. Iningi lala makilasi linikezela abantu abanezinkinga ezihlangene noma ezinye ukulimala futhi uma ujabulela indawo yokuzivocavoca, lokhu kungaba yinto enhle kuwe.
- Ukuhamba kwamanzi: Enye indlela yokugcina ilula ngokuhamba kwamanzi. Ungahamba emanzini angajulile noma usebenzise ibhande lokubhukuda emanzini ajulile. Ukuze uqalise, hamba ngezinyanga ezi-5-10 ukuze uzizwe. Ukuphikiswa kwamanzi kuzokwenza izinyathelo zakho zihambe kancane futhi zingase zizizwe zikhulu kakhulu ekuqaleni. Hamba isikhathi eside ngangokunokwenzeka futhi, ngokuzivocavoca ngamunye, engeza imizuzu embalwa uze uhambe ngezinyanga ezingu-20. Ungakwazi futhi ukugqoka amagilavu ewebhu ukuze wengeze ukumelana nomzimba wakho ophezulu futhi.
- Ukuqeqesha Amandla Amandla: Cishe noma yikuphi ukuzivocavoca owenzayo ekuzivocavoca kungenziwa emanzini. Izikwele, amaphaphu, ukuphakama komlenze kanye nokukhipha umlenze kungasebenzisa umzimba ophansi futhi ungasebenzisa amagilavu wewebhu noma ama-bumbbells wamanzi ama-biceps curls, izimpukane ze-chest noma ama-presses, ama-lateral aphakamisa noma ama-triceps pushdowns.
I-Low Impact Cardio
Uma ugugile i-OA, ungathola i-cardio yomsindo ophezulu njengokusebenza noma i-aerobics nokucindezela kakhulu kumajoyini, kodwa kunezinye izindlela eziphansi noma ezingekho emthelela. Ukuhamba, ukugibela ibhayisikili elimisiwe noma ukusebenzisa umqeqeshi we- elliptical kungemisebenzi embalwa engakunika ukuqeqeshwa okukhulu kwe-cardio ngaphandle kokucindezeleka okuningi kumajoyini. Noma ngabe yini okukhethayo, qiniseka ukuthi:
- Ukufudumala: Ukufudumala okusheshayo kungasiza ukugcoba amalunga akho futhi ulungele ukuzivocavoca.
- Nciphisa kuwo: Qala ngalokho ongayisingatha, ngisho noma kungamaminithi ambalwa kuphela. Ngaso sonke isikhathi lapho usebenzise umzimba, engeza imizuzu embalwa uze ukwazi ukusebenza ngokuqhubekayo imizuzu engu-20-30.
- Nciphisa : Ukumisa izintambo zakho, amathole, kanye ne-quads emva kokuzivocavoca kungakugcina uguquguquke futhi kungasiza ukunciphisa ubuhlungu ngokuhamba kwesikhathi.
I-Yoga ne-Pilates
I-Yoga ne-Pilates nazo zikhetha kakhulu uma unamahlombe emadolo. Bobabili basiza ukwakha ukuguquguquka, amandla angaphakathi kanye nokulinganisela ngenkathi ukunciphisa ubuhlungu nokuqina. Eqinisweni, isifundo esisodwa sathola ukuthi i- yoga yoga inganciphisa ubuhlungu nokukhubazeka okubangelwa idolo i-OA. Ezinye zezinto ezisetshenziswe kulesi sifundo zihlanganisa:
I-Cardio nokuzivumelanisa nezimo ziyingxenye eyodwa ye-equation. Ukusebenza ekuqiniseni imisipha exhasa idolo lakho kungakusiza ukunciphisa ubuhlungu nokugcina izicubu ezinamahloni emzimbeni wakho ophansi.
Ukuqeqesha Amandla E-Knee Osteoarthritis
Uma uzizwa ubuhlungu emadolweni akho lapho uvivinya umzimba, ungase ucabange ukuthi ukuqeqeshwa kwamandla kuzokwenza izinto zibe zimbi nakakhulu. Kuyiqiniso ukuthi ukunyakaza okuthile kungadambisa inkinga, kodwa ukusebenza emisipha exhasa idolo lakho kunganciphisa ubuhlungu ngokuhamba kwesikhathi ngenkathi kukusiza ukwakha amandla nokukhuthazela okwengeziwe.
Lezo misipha zihlanganisa:
- I-quadriceps : Ungaqinisa le ndawo ngezivivinyo ezihlukahlukene, kufaka phakathi izandiso zomlenze, umlenze oqondile, uphakamisa ngamadolo noma uqhube izinyathelo.
- Ukugcoba : Lezi zivivinyo zihle kakhulu ekwakheni amandla ku-hamstrings: Amapulangwe ama-hamstring, ama-pull-throughs noma ama-rollstring rolls.
- Inhla yangaphakathi neyomkhumbi : Umlenze uphakamisa kanye nezinyathelo zecala usebenza ngethanga langaphandle ngenkathi ithanga langaphakathi likhuphuka futhi liphakamisa ukusebenza kwamathanga angaphakathi.
Uma udinga isiqondiso esithile, lokhu kuvivinya ubuhlungu begolo kuhlanganisa amandla ahlukahlukene nokuzivumelanisa nezimo zamadolo , kodwa qiniseka ukuthi uhlole nodokotela wakho ngaphambi kokuzama lokhu noma noma yimuphi omunye umsebenzi.
Ukuphila ngamadolo i-OA kungakhungathekisa, kodwa ukugwema ukuzivocavoca kungenza izinto zibe zimbi nakakhulu. Ukuhamba kwansuku zonke, kungakhathaliseki ukuthi ukhetha umsebenzi onjani, kungasiza ukugcina amalunga akho eqinile, ehambayo futhi eguquguqukayo. Akukhona lokho kuphela, yisikhumbuzo esihle sokuthi ungakwazi ukulawula isimo sakho, noma ngabe kukhona ukulinganiselwa kulokho ongakwenza.
Imithombo
I-Bartels EM, uLund H, Hagen KB, et al. Ukuzivocavoca kwama-Aquatic for the Treatment of Knee ne-Hip Osteoarthritis. 2007. Idatha yeCochrane Yokuhlolwa Okuhlelekile, Issue 4. Ubuciko. Cha: CD005523.
UBennell K, u-Rana Hinman. Ukuzivocavoca njenge-Treatment ye-Osteoarthritis. 2005. I-Rheumatology. 17 (5) ;: 634-640,
I-Kolasinski S, i-Garfinkel M, i-Tsai A, et al. I-Yoga Iyengar Yokuphatha Izimpawu Ze-Osteoarthritis Yezintambo. J of Comp Med. 2005, 11 (4): 689-693.
I-Patrella R. Isebenzisa ukwelashwa okuphumelelayo kwe-osteoarthritis yamadolo? . Br J Sports Med 2000 Okthoba; 34 (5): 326-331