Zochita Zochita ndi Knee Osteoarthritis

Bondo ndilophatikizana kwambiri mu thupi lomwe liri ndi mafupa angapo, minofu, matope, ndi mitsempha yogwirira ntchito limodzi kuti miyendo yanu isunthike. Bondo lanu nalonso limalandira katatu kulemera kwa thupi lanu pamene mukuyenda, kuwapangitsa kukhala osatetezeka ku ululu, ndipo nthawi zina matenda aakulu ngati knee osteoarthritis. Ngati mwagwa OA, mukhoza kumva ululu, kuuma, ndi kutupa kotero kuti mumapewa kuchita masewera olimbitsa thupi, koma ndi chimodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti muthetse ululu, kumanga mphamvu ndi kulemera.

Chinsinsi ndicho kuyandikira njirayo moyenerera.

Mfundo Zenizeni za Knee Osteoarthritis

Ngati muli ndi ululu wamondo, muyenera kuwona dokotala wanu kuti apeze matenda oyenera. Kupweteka kwapakhosi kungayambitsidwe ndi zinthu zambiri, ndikofunikira kudziwa zomwe zikuchitika kuti mudziwe momwe mungachitire. Pankhani ya mafupa a mafupa, pali zifukwa zomwe zingakuchititseni kuti mukhale wovuta kwambiri. Carol ndi Richard Eustice, Amatsogolera ku Osteoarthritis, akambirane zifukwa zingapo zomwe zimayambitsa maondo OA kuphatikizapo:

• Kuvulala kwa mawondo akale
• Kuvulala kobwerezabwereza
• Zovulala zokhudzana ndi kupasuka kapena kugwidwa kwa ligament zomwe zingakhudze kugwirizana kwa mawondo ndikupangitsa kuvulaza ndi kuwonongeka
• Genetics
• Kunenepa kwambiri

Zizindikiro zofala kwambiri za mawondo a OA ndi awa:

• Ululu pazochitika zathupi
• Kutupa ndi kulimbika kuzungulira bondo
• Zingakhale zovuta kugwada ndi kukhala ndi kayendedwe kochepa
• Bondo lanu lingakhale lopweteka kapena lopweteka
• Zofooka pambali ya mawondo

Pali njira zingapo zomwe chithandizochi angakufotokozereni monga mankhwala, cortisone jekeseni, zowonjezereka kapena, nthawi zina opaleshoni. Komabe, imodzi mwa njira zabwino kwambiri zothandizira zikhoza kukhala chinthu chimodzi chomwe odwala ambiri OA amapewa: Kuchita zolimbitsa thupi. Kugwira ntchito n'kovuta pamene simukumva ululu, koma kuyesera ndi ululu wamphwayi ndi kuchepa kochepa kumapangitsa kukhala kovuta kwambiri.

Ndizovuta kupeza masewero olimbikitsa thupi lanu, koma ali kunja uko ndipo ndibwino kuyesa kupeza zomwe zingakugwiritsireni ntchito.

Kuchita Knee Osteoarthritis

Ngati muli ndi maondo OA, kuchita masewero olimbitsa thupi, ndi dokotala wanu, ndi njira yabwino kwambiri yothetsera ululu. Zinthu zochepa chabe zochita masewera olimbitsa thupi zingakuchitireni:

• Limbikitsani minofu kuzungulira ziwalo zanu
• Lembetsani kuchepa kwa mafupa
• Kuchepetsa kuuma, kupweteka, ndi kutupa
• Thandizani kuti muzigwira ntchito bwino ndi kuchepetsa kulemera
• Mphamvu zambiri
• Kusangalala

Chinsinsi ndicho, choyamba, kuyankhula ndi dokotala wanu / kapena wodwala zakuthupi za zomwe mungathe ndipo simungathe kuchita. Kenaka, muyenera kuyesa kupeza momwe mungagwiritsire ntchito kupweteka kwa bondo lanu. Mwachitsanzo, mungapewe kuchita zinthu zomwe zimachititsa kuti ziwalozo zisamangidwe, monga kuthamanga kapena kuthamanga kwa madzi komanso kugwiritsanso ntchito zochepa monga zoyenda kapena njinga. Bondo lakuya likuwongolera, monga mu squats kapena m'mapapo, angakhalenso pa tebulo, koma nthawizonse pali njira zina kapena zosinthidwa zomwe zingakugwiritsireni ntchito. Dokotala wanu kapena PT angakuthandizeni kupanga ndondomeko yolimbikira, koma m'munsimu muli mfundo zingapo za momwe mungayambire.

Kugwiritsa Ntchito Madzi

Ngati mukuvutika, kuchita masewera olimbitsa thupi ndibwino kwambiri. Kukongola kumawathandiza thupi lanu, kukulolani kuchita masewera olimbitsa thupi popanda kuphwanya manyowa.

Kafukufuku wina akusonyeza kuti kuchita masewero olimbitsa thupi komanso kutambasula, kutsegula, ndi kuyendetsa bwino m'madzi ofunda (madigiri 90-97) kungachepetse kupweteka ndikupangitsanso kusintha.

Momwe Mungayambire

• Madzi a aerobics: Malo ambiri ogwiritsira ntchito malo odyetsera amapereka madzi aerobics makalasi pogwiritsa ntchito cardio, mphamvu ndi zovuta kusintha machitidwe mu choreographed chizolowezi. Ambiri mwa makalasiwa amapereka kwa anthu omwe ali ndi mavuto a mgwirizano kapena kuvulala kwina ndipo ngati mumakonda malo ochezera ena, izi zingakhale zabwino kwa inu.
• Kuyenda kwa Madzi: Njira inanso ndiyokutetezera mosavuta ndi kuyenda madzi. Mukhoza kuyenda mumadzi osaya kapena kugwiritsa ntchito lamba lakumtunda m'madzi akuya. Kuti muyambe, yendani pafupi mphindi zisanu ndi zisanu kuti muzimverera. Kukaniza kwa madzi kudzakuthandizani kuyenda pang'onopang'ono ndipo kumakhala kovuta poyamba. Pitani malinga ndi momwe mungathere, komanso gawo lililonse lowonjezera, kuwonjezera mphindi pang'ono mpaka mutatha kuyenda kwa mphindi 20. Mukhozanso kuvala magolovesi ozungulira kuti muwonjezere kukaniza thupi lanu.

• Maphunziro a Mphamvu za Madzi: Pafupifupi zochitika zilizonse zomwe mumachita pa masewera olimbitsa thupi angathe kuchitidwa m'madzi. Masewera, mapapo, miyendo yamapazi ndi kukwera kwa miyendo kumagwira ntchito pansi ndipo mungagwiritse ntchito magolovesi kapena mabotolo a madzi a biceps curls, mapiko oyima mabokosi kapena makina osindikizira, mapepala oyimilira kapena a triceps.

Low Impact Cardio

Ngati mwagwa OA, mungapeze cardio yapamwamba ngati kuthamanga kapena kuthamanga kwa aerobics kumatsitsimutsa pamalumikiza, koma pali njira zina zochepa kapena zosasintha. Kuyenda, kukwera njinga yamagetsi kapena kugwiritsa ntchito wophunzitsika ndi zochepa chabe zomwe zingakupangitseni kukhala ndi moyo wabwino wa cardio popanda kupsinjika kwambiri pamagulu. Chochita chilichonse chimene mungasankhe, onetsetsani kuti:

• Kutentha: Kutentha kotentha kumathandizira kumangiriza mafuta anu ndi kuwakonzekeretsa masewera olimbitsa thupi.
• Kambiranani ndi izi: Yambani ndi zomwe mungathe kuchita, ngakhale zitangotsala mphindi zingapo. Nthawi iliyonse mukamachita masewera olimbitsa thupi, onjezerani mphindi zingapo mpaka mutatha kugwira ntchito mwakhama kwa mphindi 20-30.
• Kutambasula : Kutambasula makola anu, ana a ng'ombe, ndi quad pambuyo pochita masewera olimbitsa thupi kungakupangitseni kukhala osinthasintha ndipo zingathandize kuchepetsa ululu pa nthawi.

Yoga ndi Pilates

Yoga ndi Pilates ndizonso zisankho zabwino ngati mutagwa maondo. Zonsezi zimathandiza kumangokhalira kusinthasintha, mphamvu zenizeni komanso kuchepetsa kuchepetsa kupweteka ndi kuuma. Ndipotu, kafukufuku wina anapeza kuti Iyengar yoga ikhoza kuchepetsa ululu ndi kulemala chifukwa cha OA. Zina mwazimene zimagwiritsidwa ntchito mu phunziroli ndizo:

• Pose Panyanja
• Kutseka kwa Triangle
• Ogwira Ntchito Ponyani
• Supine Foot Pose
• Kulimbana Ndi Maso
• Thupi Lenga

Cardio ndi kusinthasintha ndi gawo limodzi la equation. Kugwiritsa ntchito kulimbitsa minofu yomwe imathandiza bondo lanu kukuthandizani kuchepetsa kupweteka ndikupitiriza kukhala ndi thupi lochepa thupi lanu.

Kuphunzitsa Mphamvu kwa Knee Osteoarthritis

Ngati mukumva kupweteka pamabondo mwanu mukachita masewera olimbitsa thupi, mungaganize kuti mphamvu yophunzitsira imangowonjezera zinthu. Ndizoona kuti kuyenda kwina kungawononge vuto, koma kugwira ntchito pa minofu yomwe imathandiza bondo lanu kungachepetse ululu pa nthawi yomwe ikuthandizani kuti mukhale ndi mphamvu komanso chipiriro.

Minofu imeneyi ndi awa:

• Quadriceps : Mukhoza kulimbikitsa dera lino ndi zozizwitsa zosiyanasiyana kuphatikizapo zowonjezera mwendo, mwendo wakunjika ukukwera, mawondo a knee kapena kukankha masitepe.
• Zomwe zimapangidwira : Zochita izi ndizolimbikitsa kumanga nyamakazi: Hamstring curls, pull-throughs kapena rolls rolls.
• Ntchentche Yamkati ndi Yamtundu : Mphuno imanyamula ndipo mapazi amkati akugwira ntchafu yakunja pamene chiuno chamkati chikuwombera ndikukweza ntchito mapewa amkati.

Ngati mukusowa chitsogozo, mawonekedwe a bondo awa akuphatikizapo mphamvu zosiyana siyana ndi zovuta kusintha kwa mawondo, koma onetsetsani kuti muyang'ane ndi dokotala musanayese izi kapena masewera olimbitsa thupi.

Kukhala ndi bondo OA kungakhale kokhumudwitsa, koma kupewa kuchita masewera olimbitsa thupi kungapangitse zinthu kukhala zovuta kwambiri. Kusuntha kwa tsiku ndi tsiku, mosasamala kanthu za ntchito zomwe mungasankhe, zingathandize kuti ziwalo zanu zikhale zamphamvu, zogwiritsidwa ntchito komanso zosintha. Osati kokha, ndi chikumbutso chachikulu chakuti mungathe kulamulira mkhalidwe wanu, ngakhale pali zolephera pa zomwe mungachite.

_Zotsatira

_{Bartels EM, Lund H, Hagen KB, et al. Kuchita Zachilengedwe kwa Madzi Opaleshoni ya Knee ndi Hip Osteoarthritis. 2007. Mndandanda wa Zowonongeka Zogwirizana ndi Cochrane, Nkhani 4. Zojambula. Ayi: CD005523.}

_{Bennell K, Rana Hinman. Chitani Zochita Monga Chithandizo cha Osteoarthritis. 2005. Rheumatology. 17 (5) ;: 634-640,}

_{Kolasinski S, Garfinkel M, Tsai A, et al. Yoga Iyengar Yothandizira Zizindikiro za Osteoarthritis ya Knees. J wa Comp Med. 2005, 11 (4): 689-693.}

_{Patrella R. Kodi ndi mankhwala othandiza osteoarthritis a bondo? . Br J Sports Med 2000 Oktoba; 34 (5): 326-331}