Kodi kupweteka m'mabondo anu kawiri kawiri kumakutetezani kuti muthamangire kapena kukulimbikitsani kuti muthetse pang'ono? Mavuto oyenda ndi omwe amachititsa chidwi pakati pa othamanga ndipo nthawi zambiri amatenga lumped pansi pa gulu la " knee ," zomwe zimapangitsa kuti zikhale zovuta kwa othamanga kuti adziwe momwe angachitire ndi kuzipewa mtsogolomu.
Pakuwawa ndi pati?
Onani zofotokozedwa m'munsimu kuti mudziwe chifukwa chake mumamva kupweteka kwa bondo pamene muthamanga komanso zomwe mungachite.
Ndizofunika kukumbukira kuti ngati mukumva ululu ndipo musayambe kusintha pakatha mlungu umodzi kapena chodzipangira, muyenera kupanga mgwirizano ndi wodwalayo kapena dokotala kuti muwunike ndikuyezetsa mankhwala.
Kumalo Kwa Ululu: Mbali ya Knee
Kuvulaza Kwambiri: Illiotibial Band Syndrome
Ngati mukumva kupweteka kwakukulu, kupweteka kunja kwa bondo lanu, mungakhale mukukumana ndi matenda osokoneza bongo (ITBS), omwe amawopsa kwambiri pakati pa othamanga.
Gulu losaoneka (ITB) ndi gulu la minofu yomwe imayenderera kunja kwa ntchafu-kuchokera pamwamba pa mchiuno mpaka kunja kwa bondo. Zimakhazikika bondo lanu ndi chiuno pamene muthamanga. Pamene ITB ifupika, gululi limagwiranso mwamphamvu pfupa. Dera lakunja limatha kutentha kapena gululo likhoza kukwiya, kupweteka. Kupitiliza kugwiritsira ntchito ndilo vuto lalikulu, koma kuthamanga pamtunda, kusakwanira kapena kutentha, kapena zolakwika zina zingayambitsenso ku ITBS.
Kuti muzidzichitira nokha ITBS, dzipatseni mpumulo wochuluka, kuchepetsa mailosi anu ndi kuzimitsa bondo lanu kawirikawiri kuti muchepetse kutupa. Mankhwala osokoneza bongo monga ibuprofen angathandizenso kupeza kutupa pansi, koma onetsetsani kuti mukuwatenga ndi chakudya. Mukhoza kupitiliza kuthamanga, koma muzidula mwamsanga mukangoyamba kumva ululu uliwonse.
Dulani mmbuyo ntchito ya kumapiri, ndipo onetsetsani kuti mumayendetsa ngakhale pamalo.
Ngati mukuyamba kuzindikira zizindikiro zoyambirira za ITBS (tightness ITB ndi twinge kunja kwa bondo), mungathe kulepheretsa kuipiraipira mwa kuchita nthawi zonse mphamvu ndi kusinthasintha ntchito katatu kapena katatu pa sabata. Kupukuta ITB ndi chida chotsitsa misala monga Stick kapena mpukutu wozemberera nthawi zonse kungakhalenso kusiyana kwakukulu.
Mwinanso mutha kukawona wodwalayo wathanzi wa minofu yakuya. Yesani kuchita masewera olimbitsa mwendo kuti mukhazikike m'chiuno ndipo mukhale osamala pakuyika ITB ndi quads yanu. Onetsetsani kuti mukuyendetsa miyendo miyendo yonse, monga ena othamanga akuyang'ana pa mwendo wowonongeka ndikumaliza kupanga ITBS kumlendo wina.
Mofanana ndi kuvulala kothamanga, ngati simudziwa ndikuyambitsa vuto lovulaza, mwinamwake mukuvutika ndi ITBS kachiwiri. Ngati mwakhalapo kale, onetsetsani kuti mukuvala nsapato zoyendetsa bwino zomwe mumapanga komanso kuyenda bwino. Ndiyeneranso kukhala ndi wodwalayo kuti apange kafukufuku kuti adziwe malo omwe ali ofooka omwe angayambitse vuto. Anthu omwe amavutika ndi ITBS amakhala ndi zofooka m'chiuno.
Yesetsani kuphatikizapo kuphunzitsa mwamphamvu nthawi zonse.
Kuchita zinthu monga kusunga miyendo imodzi, kutsogolo kwa miyendo kumbali ndi zopindulitsa makamaka kwa anthu omwe amawoneka ndi ITBS. Kuponyera mowonjezereka kwa gulu lanu la IT ndichinthu chofunikira kwambiri ku chitetezo cha ITBS.
Kumalo Kwa Ululu: Khala Kapu
Zowonongeka Zotheka: Mtambo Wothamanga
Ngati muli ndi ululu pozungulira kutsogolo kapena mwinamwake kuseri kwa kneecap, mungakhale mukugwira ntchito ndi bondo la wothamanga, omwe amadziwikanso ngati matenda a patella achirombo kapena matenda a bondo a anterior. Bondo la wothamanga kawirikawiri limapwetekedwa ndi kutsika, kukwera, kukwera mmwamba kapena kutsika masitepe, kapena kukhala nthawi yaitali.
Bondo la wothamanga kaŵirikaŵiri limayamba chifukwa cha zofooka pakati pa mitsempha ya quadriceps ndi zolimba zazing'ono kapena zida za IT.
Zigawo zanu ziyenera kugwiritsira ntchito mawondo anu, choncho imathamangira ndi pansi. Koma ngati muli ndi zofooka zinazake kapena zosayerekezereka m'mayendedwe anu, mawotchi anu amachoka kumanzere ndi kumanja ndipo amathera kukulitsa khungu lanu, zomwe zimapweteketsa mtima komanso kukukhumudwitsani.
Pofuna kuthandizira bondo la wothamanga, mukhoza kuchepetsa kupweteka ndi kutupa pogwiritsa ntchito mawondo anu mutangotha. Yesetsani kulimbitsa minofu yanu ya quad, yomwe ingathandize kuthandizira ndi kukhazikitsa bata lanu. Mungathe kuchita masewera olimbitsa thupi, monga mapapu amtsogolo kapena mwendo wakunjika. Kutambasula zinyama zanu ndikugwedeza ma IT anu kungathandizenso.
Muyenera kutenga masiku angapo kuthamanga kapena kutsika sitima , malinga ngati palibe zopweteka. Mukudziwa kuti ndibwino kuyamba kuyambiranso pamene mukutha kuthamanga ndi zomwe mumakonda komanso osapereka malipiro chifukwa cha ululu wamondo.
Pofuna kuteteza bondo la wothamanga m'tsogolomu, onetsetsani kuti mukuvala nsapato zoyenera za mtundu wa phazi lanu. Komanso, onetsetsani kuti simukuyendetsa nsapato zowonongeka, chifukwa kusowa nsapato kungapangitsenso mondo wa wothamanga. Muyenera kutengera nsapato zanu pamakilomita 300 mpaka 400.
Ngakhale othamanga ena angathe kuthandizira ndi kuteteza bondo la wothamanga mwa kutsata ndondomekoyi, ena angafunike kuchipatala. Mungafunike kupita kukaonana ndi wodwalayo yemwe angakupatseni malo oyenera komanso opaleshoni. Ngati bondo la wothamanga likuyendetsedwa ndi kuyendetsa pansi (phazi likugudubuza mkati mutathamanga), mungafunike kuwona katswiri wamaphunziro wokhudzana ndi kupeza maonekedwe oyenera.
Malo Ammimba: Pamwamba pa Knee Cap mpaka pamwamba pa Shinbone
Zowonongeka: Patellar Tendinitis
Kupweteka pamwamba pa bondo lanu kumtunda kwa khungu lanu kungakhale chizindikiro cha patinlar tendinitis, choipa chofala choposa. Patellar tendinitis imayambitsidwa ndi vuto lobwerezabwereza pamtundu wanu wotchedwa patellar, womwe umachokera ku kneecap (patella) kupita ku chinayi (tibia). Kupsinjika maganizo kumabweretsa misozi yambiri mu tendon, yomwe thupi lanu limafuna kukonza. Mudzamva kupweteka pamene thambo limatentha ndi kufooka.
Mungayambe kuzindikiritsa ululu mutatha kuthamanga, koma pamapeto pake umakula kwambiri, monga misonzi mu tchuthi ikuchulukira, ndipo mutha kuyamba kuzimva pamene mukuyenda.
Pofuna kuteteza tendinitis ya patellar, yesetsani kudziyang'anira nokha, monga kuyesa dera lanu ndi kutenga masiku angapo kuti muthe. Muyenera kufunsa akatswiri a zaumoyo wanu ngati mukuwona kutupa, kupweteka kukupitirira kapena kuvulaza, kapena kusokoneza luso lanu lochita ntchito za tsiku ndi tsiku.
Kumalo Kwa Zowawa: Kanyumba Konse
Zowonongeka: Meniscus Kulira
Zizindikiro za meniscus misozi zimapweteketsa maondo ambiri, kupweteka ponse pa bondo, kuthamanga kwanthawi yovulazidwa, kuuma kwa bondo (makamaka pambuyo pokhala), kumverera ngati kuti bondo lako latsekedwa pamalo pomwe iwe uyesa kusunthira, zovuta kupindika ndi kuwongolera mwendowo.
Meniscus (knee cartilage) misozi ikhoza kuchitika pamene munthu amasintha chitsogozo mwadzidzidzi pamene akuthamanga kapena mwadzidzidzi amasokoneza bondo lawo. Othamanga achikulire ali pachiopsezo, monga meniscus imafooka ndi msinkhu. Othawa amatha kuvulaza meniscus yomwe ili pakatikati pamtundu wa tibia kapena shinbone m'malo mojambulira meniscus (pambali pa bondo).
Kuchiza chifukwa cha misozi kumadalira kukula ndi malo omwe amalira. Nthawi zina misonzi ing'onoing'ono imachiritsira yokha ndi mankhwala oyenera.
Dokotala wanu angapangitse kuti azipuma (popanda ntchito zotsatila), mankhwala oletsa kupweteka, ndi kugwedeza bondo lanu kuti muchepetse ululu ndi kutupa. Dulani bondo lanu kwa mphindi 15 mpaka 20 iliyonse maola 3 mpaka 4 masiku awiri kapena atatu kapena mpaka kupweteka ndi kutupa kwatha. Dokotala wanu kapena wodwalayo angakupatseni mphamvu zolimbitsa thupi komanso zolimbitsa thupi kuti muchite. Ngati misozi ikuluikulu, yosakhazikika, kapena yowononga zizindikiro, mungafunikire opaleshoni komanso mankhwala opatsirana.
Pofuna kupewa meniscus misozi mtsogolomu, onetsetsani kuti mukuvala nsapato zoyenera zogwiritsa ntchito phazi lanu, chifukwa kuvala nsapato zolakwika kungakuchititseni kuti mukhale wovuta kugwa kapena kupotoza bondo lanu. Yesetsani kuchita masewera olimbitsa minofu yomwe imathandizira ndi kuyimitsa bondo, choncho muwerama mawondo anu osagonjetsedwa.
Malo Ammimba: Pamtunda wa Kneecap kapena ku mbali ya Knee Pansi Pogwirizana
Zowonongeka: Knee Bursitis
Ngati mukumva ululu pamtundu wanu wamagetsi kapena pambali mwa bondo lanu pansi pa mgwirizano, mungakhale mukugwira ntchito ndi bondo la bondo, kutukusira kwa bursa pafupi ndi bondo lanu. Bhala ndi kachidutswa kakang'ono kakang'ono kamadzimadzi, kamene kamathandiza kuchepetsa kukangana komanso kumangokhalira kupanikizana pakati pa mafupa anu ndi tendons ndi minofu pafupi ndi mfundo zanu. Mukawotchedwa, gawo lomwe lakhudzidwa la bondo lanu limakhala lofunda, lachisoni ndi kutupa pamene muyika kukanikiza. Mwinanso mungamve ululu mukamasuntha kapena ngakhale mutapuma.
Pa othamanga, kugwiritsira ntchito mopitirira muyeso kungapangitse ululu ndi kutupa mu anserine bursa, yomwe ili pambali mwa bondo lanu pansi pa mgwirizano. Kuti muchepetse ululu ndi kupweteka kwa biseti ya bondo, mungagwiritse ntchito njira ya RICE yodzipangira .
Ngati simukuwona kusintha kulikonse pakadutsa masiku asanu ndi awiri kapena khumi, fufuzani ndi katswiri wa zaumoyo wanu. Dokotala wanu angakulozereni kwa wodwala wodwalayo kapena katswiri pa mankhwala a masewera, amene angapereke zochitika kuti athe kusintha kusintha ndi mphamvu. Mankhwalawa angachepetse ululu ndi kuteteza zochitika za mtsogolo za knee bursitis. Mankhwala ovuta kwambiri ochizira maondo a bondo angaphatikizepo jekeseni ya corticosteroid, aspiration, kapena opaleshoni.
Malo Opweteka: Kumbuyo Knee
Zowonongeka Zotheka: Kutsika Hamstring Bursitis
Ngati mukumva kupweteka kumbuyo kwa bondo lanu, pamwamba pa ng'ombe yanu, mukhoza kukhala ndi mtundu wina wa bursitis, distal hamstring bursitis. Kawirikawiri zimakhala chifukwa cha kumangirira ndi kukangana, zomwe zimayambitsa bursa.
Pofuna kusamalira distal hamstring bursitis, muyenera kuyesetsa kutsegula mwendo wanu wodula, kupyolera, kutayira, ndi kusisita. Ngati ndi zolimba kwambiri, mungafunikire kuchipatala ndi kusasuntha pamtengowo, kuyambitsa magetsi, ndi ultrasound.
> Zotsatira:
> Knee Bursitis, http://www.mayoclinic.org/diseases-conditions/knee-bursitis/basics/definition/con-20030816. Kusinthidwa April 2014.
> Maharam L. Running Guide ya Healthy Running , Velo Press, 2011.
> Meniscus Misozi - Mwachidule, http://www.mayoclinic.org/diseases-conditions/torn-meniscus/home/ovc-20262344, Updated January 2017.
> Patellar Tendinitis, http://www.mayoclinic.org/diseases-conditions/patellar-tendinitis/basics/definition/con-20024441, Updated January 2015.