Mukhoza kupewa kupweteka kwa bondo kuchokera ku matenda a patellofemoral kapena kusintha kwa mgwirizano powasintha kalembedwe kanu.
Ngati mukudwala maondo kuchokera ku patellofemoral stress syndrome (PFSS), mungakhale mukuvutika kuyenda, kuthamanga, kapena kukwera ndi kutsika masitepe. Wodwala wanu wathanzi angagwire ntchito ndi inu kuti akuthandizeni kuchepetsa zizindikiro zanu, kulimbitsa mphamvu zanu ndi bata, ndikubwezereni kuntchito zanu zachizolowezi.
Anthu ambiri omwe amathamanga masewera olimbitsa thupi kapena zosangalatsa amakhala PFSS. Kupweteka kungabwere pang'onopang'ono kapena mwadzidzidzi, ndipo kungakulepheretseni kusewera kapena kuthamanga kukachita masewera olimbitsa thupi.
Wodwala wanu wathanzi akhoza kuyesa wanu PFSS ndikudziwitseni momwe mungakhalire. Mankhwala omwe nthawi zambiri amapatsidwa kwa PFSS ndi awa:
- Muzichita masewera a quadriceps
- Zochita zolimbitsa
- Zochita zolimbitsa Hip (mchiuno mwanu muyang'ane udindo wa bondo lanu pamene muthamanga)
- Njira zoyenera kutupa kutupa
Phunzirani pa Thupi Pakupanikizika ndi Kupanikizika Kwambiri M'mithamanga
Umboni watsopano m'magazini yotchedwa Medicine and Science in Sport and Exercise umasonyeza kuti kupanga kusintha kwa mawonekedwe anu kungathandize kuchepetsa zizindikiro za PFSS kapena kuchepetsa mwayi woti mukhale ndi PFSS mumadondo anu.
Kafukufukuyu anafufuza ochita masewera 40 (amuna 20, akazi 20) opanda ululu m'mabondo awo. Fomu yothamanga inayesedwa ndipo malo a thunthu anayesedwa.
Ophunzirawo anayikidwa mu gulu lalikulu la thumba lakuthamanga kapena gulu lotsika thunthu. Pansi kumapeto kwa chiwerengero chazomwe zimayesedwa kwa magulu awiriwa.
Ofufuzawa anapeza kuti gulu lopangira thunthu lamtunduwu linali ndi mphamvu zambiri zopangira mphamvu zamagetsi.
Kwenikweni, gulu lomwe linali ndi thunthu lolowera mofulumira kwambiri linkadalira kwambiri kupyolera mwa mawondo awo. Panalibe kusiyana pakati pa ziwalo zamagulu mu gulu lililonse.
Kodi Izi Zikutanthauzanji kwa Inu?
Ngati muli wothamanga ndipo akuyang'ana kuti asunge mawondo abwino, kusintha njira yanu yoyendetsera kuonjezera patsogolo kukuthandizani kuchepetsa kuponderezedwa kudzera m'maondo anu. Izi zingakuthandizenso kuchepetsa mwayi kuti muthe kupweteka kwa maondo kuchokera ku PFSS.
Mukasintha ndondomeko yanu yogwiritsira ntchito pophatikizapo zowonjezereka, onetsetsani kuti mukukumva ngati mukukwera m'maso mwanu, osati kumbuyo kwanu. Palibe chifukwa chothamanga ngati nsomba - umangobweretserako pepala lanu pamapiko anu.
Njira yabwino kwambiri yotsimikizira kuti mukusintha ndondomeko yanu yoyendetsera bwino ndikuyendera wodwalayo. Akhoza kuyesa mawonekedwe anu (mwina ndi mavidiyo ndi kuyesa kusanthula), ndipo amatha kuzindikira zovuta zomwe mungagwiritse ntchito kuti musinthe mawonekedwe anu.
Ngati muli ndi ululu wamondo, kusintha mawonekedwe anu kungakuthandizeni kuchepetsa kupanikizika pogwiritsa ntchito mawondo anu kuti muchepetse kapena kuthetsa ululu wanu.
Kupanga kusintha pang'ono pa mawonekedwe anu kungakhale ndi zotsatira zabwino pa ntchito yanu ndipo zingachepetse kupweteka kwa bondo lanu.
Yambani ndi dokotala wanu, kenako pitani kuchipatala chanu kuti mukadziwe bwinobwino maondo anu ndi mawonekedwe anu.
> Chitsime:
> Teng, H, Mphamvu, C. Mphamvu ya thunthu imakhala pansi pamapeto othamanga pakutha. Med Sci Posrt ndi Exer. 47 (3) March 2015. 625-630