Phatha I-Knee Yakho I-Patellofemoral Stress Syndrome
Ukuba unamahlombe emadolweni ngenxa ye- patellofemoral syndrome (PFSS) , ngoko unokufumana inzuzo kwiinkonzo zengcali yomzimba ukukunceda ukuphatha intlungu yakho kwaye ubuyele emsebenzini ophezulu. I-PT yakho inokuvavanya imeko yakho ukucacisa imbangela yengxaki yakho kwaye inokumisela unyango olungileyo.
I-Patellofemoral syndrome ingabangelwa yimibandela ehlukahlukeneyo.
Ubuthathaka emagqabeni akho kunokubeka uxinzelelo olukhulu emadolweni okanye ngamadolo. Iinyawo ezivakalisiweyo zingabangela ukuba imilenze yakho ijikeleze ngaphakathi ngokungavamile kwaye ibeke uxinzelelo emadolweni. Ubuthathaka kwizihlunu zakho ze- quadriceps zingabangela nokuba yi-PFSS.
Ukuba umguqirha wakho womzimba unquma ukuba i-quadriceps ubuthakathaka inokuba yinto ebalulekileyo kwi-PFSS yakho, mhlawumbi uya kubeka imiqathango yokuqinisa ukulungiselela indlela osebenza ngayo idolo. Izihlunu zakho ze-quadriceps zinceda ukuguqa amadolo akho, kwaye zibalulekile ekulawuleni isikhundla se-kneecap yakho ngelixa uhamba, ugijima, kwaye ukhuphuka kwizitebhisi okanye ukhuphuka esihlalweni.
Ngamanye amaxesha ukwenza ii-quadriceps ukuqinisa umzimba kunokubeka uxinzelelo oludlulileyo emadolweni, kwaye oku kunokwandisa intlungu yakho kwaye kungabangela ukuba imeko yakho ibe nzima. Oku kunokukubeka kwi-conundrum-ufuna ukuqinisa ii-quads zakho, kodwa ngokwenza njalo ukwandisa ubuhlungu beendolo zakho kwaye ukwandisa imeko yakho ye-PFSS.
Ngaba ngaba kukho ukusetyenziswa okuza kwenziwa ukwenzela ukuqinisa i-quadriceps yakho ngelixa unciphise uxinzelelo emadolweni?
Nazi. Konke kuxhomekeke kwindlela owenza ngayo iimvavanyo.
Yintoni Ubungqina Bokubonisa?
Uphononongo olutshanje kwi- Journal ye-Orthopedic ne-Sports Physical Therapy luhlolisise umphumo weendlela ezahlukeneyo zokuqiniswa kwe-quad kwi-patellofemoral strain strain.
Abaphandi baphakamisa uxinzelelo lwe-knee kwizifundo ezili-10 ezinempilo njengoko bebenzela ukuxubha kunye nokuqeqesha ngamadolo.
Ngethuba lokuphanga umzimba, abaphandi bafumanisa ukuba uxinzelelo lwaluyinto encinci ngelixa lugxininisa kwinqanaba le-ROM. Ukusuka kwi-0 ukuya kwi-45 degrees ye-knee flowxion (i-degrees ezingama-90 xa ixolo lakho ligobile kwinqanaba elifanelekileyo, njengokuba uhleli esihlalweni), uxinzelelo ngokusebenzisa i-kneecap yakho incitshiswa ngexesha le-squat. Ukusebenzisa izidlo zokuchitha izidanga ezidlulileyo kwiimpawu ze-45-degree kwandise kakhulu uxolo.
Ngoxa besenza ukunyuswa komlenze ohleliyo, abaphandi bafumanisa ukuba ukunciphisa ukuguquka kwamadolo kwalinganiswa kwiROM ye-90 ukuya kwe-45. Njengoko izifundo zilungelele emadolweni yazo yonke indlela, uxinzelelo lwengxowankulu lwentandofemoral lwandisiwe. Abaphandi baye bafumanisa ukuba ukusetyenziswa kokuchasana okungafaniyo kwakunzima kakhulu xa kuthelekiswa nokusebenzisa ukunganyameki komsebenzi wokunyusa umlenze.
ILizwi lokulumkisa
Nangona le ngxelo ibonisa ukuba uxinzelelo lwegolo lungancitshiswa ngokuqhuba ama-quadriceps kwi-ROM ethile, iquka kuphela izifundo ezinempilo. Iziphumo kuphela zilinganise ubunzima be-patellofemoral kunye kunye kwaye azifaneli ngokulinganayo nezifundo ne-PFSS. Ubungqina bunikezela isakhelo esisetyenziselwayo xa usenza isigqibo sokuba yeyiphi indlela yokuqinisa ukuqhuba nokuqhuba indlela yokunciphisa uxolo.
Indlela yokwenza i-Quad Ukomeleza ukuQinisekisa ngelixa ukunciphisa ukunyuka kwethambo
Izenzo ezimbini ezibalulekileyo zokuqinisa i-quadriceps yi-squat umzimba kunye nokwandiswa komlenze wokuhlala. Zibini zombini uncedo ukubandakanya ii-quadriceps zakho, kodwa ziyakucindezela i-kneecap yakho kwaye yandisa intlungu yakho. Ngokuguqula ezi zivivinyo, unokunceda ukunciphisa uxinzelelo kunye noxinzelelo ngamadolo akho kwaye uqinise i-quadriceps yakho ngelixa unciphisa ubuhlungu beendolo.
Ukuze wenze usebenziso lwe-squat ngokukhuselekileyo, hlala ngeenyawo zakho ububanzi begxa ngaphandle ubambe iingalo zakho phambi kwakho. Vumela ngokufutshane ukuguqa ngamadolo, kodwa qiniseka ukuyeka ukuguqa xa amadolo akho e-angle-degree.
Gcina le ndawo imizuzwana embalwa, uze ubuyele ngokukhawuleza kwindawo yokuqala. Yenza okuphindaphindiweyo kwezi-10 ukuya kwe-15 kulo msebenzi kwaye qi ni sekise ukuba ungakanani umgama. Khumbula ukuma xa amadolo akho egugu ama-45 degrees.
Ukuze wenze ukuqeqeshwa komzimba ngamadolo, hlala esihlalweni kunye neendolo zakho ezigugu ze-90 degrees. Gxininisa idolo, kodwa yima xa ihamba malunga nendawo. Igulo lakho kufanele libe li-45 degrees. Gcina le ndawo imizuzwana embalwa, kwaye ngokukhawuleza ungaphantsi umlenze wakho ukuya kwindawo yokuqala. Khumbula ukunciphisa idolo lakho eROM ngethuba lokusebenzisa. Phinda usebenze ngokuphindaphindiweyo ukuya kwi-10 ukuya kwe-15.
Umsebenzi wokunyusa umlenze unokuba lunzima kakhulu ngokungongeza ukungqinanga. Ungasebenzisa isisindo somlenze ecaleni lakho, okanye ungasebenzisa umshini wokwandisa umlenze ukwenza umsebenzi.
Bobabini i-squat eguqulwayo kunye nokwandiswa kwemilenze kwenzelwe ukuqinisa izihlunu zakho ze-quadriceps ngelixa unciphisa uxinzelelo kunye noxinzelelo emadolweni. Ukuba nayiphi na into ibangela intlungu, kufuneka uyeke kwaye ukhangele kunye nomzimba wakho wezonyango.
Ngaphambi kokuqala oku, okanye nayiphi na enye, inkqubo yovavanyo, jonga ugqirha wakho ukuze uqinisekise ukuba ukhuselekile ukuba wenze.
Ngenxa yokuba kukho ezininzi izizathu ze-PFSS, qinisekisa ukuba usebenza ngokusondeleyo kunye nomzimba wakho wenyama ukuze uqinisekise ukuba uphatha zonke izinto ezinokubangela intlungu yakho. Ngamanye amaxesha i- knee brace iyalungeleka okanye i-orthotics imbadada iyimfuneko ukunceda imeko yakho. Kukho neendlela zokuqhawula i- kinesiology ezinokukunceda ukulawula isikhundla se-kneecap yakho ukuze uphathe iPSSSS.
Iintlungu zesisu ezisuka kwi-patellofemoral stress syndrome zingenza umlinganiselo wokukwazi ukuhamba, ukuqhuba nokuthatha inxaxheba kwimisebenzi eqhelekileyo yokuzonwabisa. Ukwenza ukuguqulwa kwesigxina kunye nokwandiswa kwemilenze kunokunceda ukuqinisa imisipha exhasa amadolo akho ngelixa unciphisa uxinzelelo kumalungu akho. Oku kunokukunceda ukunciphisa intlungu yakho kwaye kukunyuka kwaye uhamba ngokukhawuleza kwaye ukhuselekile.
Amandla, C. etal. "Ukuxinwa kwe-Patellofemoral yokuxinwa kwimizimba yokunyusa ubunzima kunye nokungahambisi ubunzima be-quadriceps." UJOSPT, 44 (5) Meyi 2014. 320-327.