I-Top 10 iqhubekile Ngaphambi kokutshintshwa kwe-Knee Replacement

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Iprogram yoQeqesho ukulungiselela ukuPhenywa kweNtshukumo yokuKhutshwa komzimba

Ukuba ugugile i-osteoarthritis , unokufumana inzuzo yonyango ekuncedeni ukuphucula i-knee ye-motion ye-motion (ROM) kunye namandla okugcina ukuhamba kwakho kokusebenza. Ngamanye amaxesha, umonakalo we-arthritis kwi-knee joint ukhulu kakhulu, kwaye ugqirha wakho unokucebisa ukutyunjwa kwamadolo onke (TKR) ukulungisa iingxaki zakho.

Ukuba ulungiselelwe ukutyunjwa kwamadolo okutshintsha , uhlala ufumana inzuzo yonyango ngaphambi kokuhlinzwa ukuze ufunde ukuzivocavoca ukwenza. Ezi zifundo zenzelwe ukukunceda ukwandisa ukuhamba kwakho kunye namandla phambi kokuhlinzwa okwangokunceda ukuba ube nesiphumo esihle emva kokuhlinzwa kwakho kwedolo.

Inkqubo elandeleyo yokunyathela inyathelo ngenyathelo elithile apho iP PT ingayichaza izigulane ezicwangciselwe ukuba ziqhutywe ukuguqulwa kwamadolo . Khumbula, ukuzilolonga okubhekiselele kwimeko yakho kukulungele, ngoko ke umqondo omuhle ukujonga ngogqirha wakho okanye umgulana wenyama ngaphambi kokuqala le, okanye nayiphi na enye, inkqubo yovavanyo. Ugqirha wakho unokujonga kwakhona ukuba uqeqesho lukhuselekile ukuba wenze.

Iprogram yokuguqulwa kokuguqulwa kwamadolo ngaphambi kokuqala iqala ngolunye uhlobo olulula lwezenzo zokunyakaza kwaye luqhubela phambili ngokusebenzisa iindlela ezithile zokuqinisa ukuzinceda ukulungiselela izicathulo zakho kunye neendolo ukuze utyunjelwe. Unokufumana inzuzo yonyango emva kokuba ugqirha lokuguqulwa kwamadolo akho konke ukukunceda ukuba ubuyele kwimisebenzi efanelekileyo kunye nemisebenzi.

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Iisliyidi zeHeel

Ukwenza isithende sesithende yindlela enkulu yokukunceda ukuphucula i-ROM yakho ngegama lokuguqa xa ulungiselela ukuhlinzwa ngokuguqula amadolo. Ukusebenza kulula ukukwenza, kwaye kunokukunceda ukuguqa ngamadolo kwaye ulungele ngakumbi.

Ukuze wenze isithende sesithende, ulale emhlane wakho ngomlenze wakho phambi kwakho. Ncothule ngedolo uze udibanise isithende sakho kwiindawo zakho. Yiguqule idolo ngokukhawuleza kwaye uyibambe kwindawo egciniweyo ngokukodwa kwemizuzwana embalwa.

Unokongezelela ukunyanzeliswa kwesithintelo sesithende ngokusondeza isithende seenyawo zakho ezichasene neenzwane zomlenze ogugu. Lo msebenzi ungenakwenziwa nakwixesha elide lokuhamba emva kokuncedisa ukubuyisela iROM eqhelekileyo emadolweni.

Yenza ngokuphindaphindiweyo kwe-10 ukuya kwe-15 ukuphindaphinda kwesithinteli sesithende, kwaye uqhubekele kwisenzo esilandelayo.

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I-Prone Hang Exercise yoPhuculo lweKnee Extension

Xa ulungele ukuguqulwa kwamadolo okutshintsha indawo, usebenziso oluxhambileyo lwe -Hang luyinto elula ukuyenza ukwandisa i-ROM yokwandisa i-knee. Ukwenza lo msebenzi, nje ulala phantsi ebhedeni ngomlenze wakho uphononongo. Umlenze wakho kufuneka uxhaswe, kodwa yonke into esuka kwi-kneecap yakho phantsi kufuneka ixhomeke ngaphaya kombhede.

Kwiindawo ezixhomekekileyo zokuxhoma, kufuneka uzive ulula kancane emva kwedolo okanye ithole lakho. Hlalani kwindawo ejongene no-30 ukuya kweyimizuzwana engama-60, uze uphumule isalathiso ngokuguqa ngamadolo. Phinda usebenzise 3 ukuya kuma-5 amaxesha.

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Iimpawu zee Quad

Ukubuyisela amandla oqhelekileyo kwiimfumba zakho ze- quadriceps phezulu kwentsanga yakho kubalulekile ukuphinda uphinde usebenze ngokuqhelekileyo emva kokuhlinzwa kwakho kwegciwane. Ukulungelelanisa i-quads yakho yokuhlinzwa kunokukunceda ukuba ubuyele kumandla aqhelekileyo emva kwenkqubo yakho. Isetyenzi se-quad ngumsebenzi omkhulu wokuzikhandla ukusebenzela ii-quads zakho.

Ukuze wenze umsebenzi, silale emhlane wakho ngomlenze wakho ngqo phambi kwakho. Beka ithawula elincinciweyo elingaphantsi kwebhokhwe lakho, uze ucofe ngenyameko emgceni wakho emgqeni. Iimpawu zakho ze-quadriceps kufuneka ziqiniswe njengoko wenza oku.

Gcina i-quad yakho eqinile kwimigqa emi-5, uze ukhulule ngokukhawuleza umthamo emlonyeni wakho. Phinda usethe i-quad isethi ye-10 ukuya kwe-15 kwakhona, uze uqhubeke nomsebenzi olandelayo.

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Iifutshane ze-Arc Quad Exercises

Umsebenzi omfutshane we-arc quad ngumsebenzi omangalisayo owenzayo ukuqinisa indlela ohamba ngayo i-quadriceps muscle isebenza ekulungiseleleni ukuguqulwa kwegama lakho lokuguqula idolo. Ukuze wenze umsebenzi, faka ibhaskball, ikhofi inokuthi, okanye ithoyilethi yephepha igqitha phantsi kwegama lakho. Emva koko, vula uguqa yonke indlela uze uqine isisipha sakho.

Gcina idolo lakho kwindawo echanekileyo imizuzwana embalwa, kwaye ngokukhawuleza vumela ukuba ubuyele kwindawo yokuqala. Phinda usebenze ngokuphindaphindiweyo ukuya kwi-10 ukuya kwe-15.

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Umlenze oLungileyo uphakamisa

Umlenze ochanekileyo uphakamisa indlela enamandla yokuqinisa izihlunu ezinqeni zakho kunye namadolo ekulungiseleleni ukuguqulwa kwamadolo akho endaweni. Ukuzivocavoca kukuvumela ukuba wenze isivumelwano kunye nokusebenza kwemisipha yomlenze nomlenze ngenkathi ubeka uxinzelelo oluncinci kwixolo lakho.

Unokwenza umlenze othe ngqo uphakamise umva wakho, kwicala lakho okanye esiswini sakho ukuze usebenze isisindo sakho semisipha kunye neengcambu ngezindlela ezahlukeneyo. Ukwenza u-10 ukuya kwe-15 ujikeleze umlenze ochanekileyo uphakamisa kwisithuba ngasinye ukulungiselela ukuhlinzwa kwakho kwe-TKR.

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I-Long Arc Quads

Umsebenzi omdala we-arc quad yindlela enhle yokusebenza kwintlobo ehambayo yokunyuswa kwimibuzo yakho kunye nokuphucula indlela i-quad yakho isebenza ngayo. Ukuze wenze lo msebenzi, vele uhlale esihlalweni uze ulungele idolo lakho ngokubanzi. Gcina umlenze wakho ngqo kumasekhondi ambalwa uze ukhulule ngokukhawuleza. Phinda usebenze u-10 ukuya kwi-15.

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Ukuhlala iHamringring Exercises

Izisipha zakho zintsimbi zisekupheleni kwethanga lakho kwaye zisebenza ukuguqa idolo. Basebenza ngexesha lokuhamba, ukugoba, kunye nokunyuka kwezitepsi.

Ukuphucula amandla kunye nomsebenzi wezintambo zakho unokwenza umgangatho wokuhlala. Ukuze uyenze, kufuneka ufumane ibhanti yokumelana ne-elastic from your physician. Namathisela omnye umgca webhanki kwikhonkco, okanye unokuba nomhlobo ubambe iqela. I-Loop enye enye ekupheleni kwebhanki ejikelezayo.

Hlala esihlalweni kwaye uguqe idolo ngokuchasene nebandla. Xa idolo lakho ligobile, ubambe isikhundla semizuzwana embalwa. Umele uzive unqamle umkhonto wakho emva kwekhontrakthi yakho yethanga. Buyela ngokukhawuleza kwisikhundla sokuqala, uphinde uphinde usebenzise ukuphindaphinda oku-10 ukuya kwe-15.

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Uqeqesho oluPhakamileyo lwe-Hip-strengthening Exercises

Uphando oluninzi lubonisa ukuba unamandla okulawula umlenze kunye nokulawula kunokunceda ngeentlungu zokuguqa ekubeni iinqunqa zakho zilawula ukuma kwamadolo xa uhamba, uhamba ngebhayisikili, okanye ukunyuka kwezitepiksi nokuza.

Ukusebenza ekuphuculeni amandla akho okunyuka yindlela enhle yokulungiselela ukulungiswa komzimba wakho wokuguqula idolo. Izenzo zokuqinisa ukunyusa i-hip ezifana nebhaloji yebhola okanye i-pelvic drop down iindlela eziphambili zokuphucula amandla akho e-hip ekulungiseleleni ukuguqulwa kwegama lakho lokuguqula idolo.

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Ukulinganisela

Ukusebenza ukuphucula ibhalansi yakho phambi kokuba uqhutywe ukuguqulwa kwamadolo angakunceda ukwandisa umsebenzi nokuhamba emva kokuhlinzwa kwakho. Ukuphucula ibhalansi yakho, unokwenza umgangatho omnye wokuziloba umlenze, i-T-stance, okanye i-balance balance exercises.

Hlola nge-PT yakho ngaphambi kokuba usebenzise imilinganiselo yokulinganisela ukuqinisekisa ukuba uhlala uphephile kwaye uqhuba ngokufanelekileyo.

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Ukukhwela iBhayisikili

Abantu abaninzi bayazibuza ukuba baya kukwazi ukukhwela ibhasikiya emva kokuhlinzwa okutshintshile ngamadolo . Impendulo yabantu abaninzi nguyebo. Kwaye ukukhwela ibhayisikili kunokunceda uguqe igulo kakuhle phambi kokuba uqhutywe ukuguqulwa kwamadolo. Thetha ugqirha okanye iPT ukuqinisekisa ukuba ukuhamba ngeebhayisikili kukhuselekile ukuba uyenze ngelixa ulindele ukuhlinzwa kwakho kwegolo.

Ukuba ucwangcisa ukuba utyunjwa ngokuguqulwa kwamadolo onke, unokufumana inzuzo yonyango ekuncedeni ukulungiselela inkqubo. Ukuzilolonga kule nkqubo yezinyathelo ngamanyathelo kungabandakanywa kwiprogram yakho ye-PT kwaye kunokukunceda ukwandise ukuhamba kwakho ngaphambili, kwaye emva koko, ukutshintshwa kwedolo lakho elipheleleyo.