Ukuzivocavoca Ngenye Inxalenye yesiCwangciso soPiliso oluPhezulu lweArthritis
Abantu abane-arthritis kufuneka bahlale bexoxa ngezicwangciso zabo zoqeqesho kunye nogqirha. Isixa kunye nesimo somsebenzi esinconywayo kumntu ngamnye siya kuhluka ngo:
- ezibandakanyekayo
- inani lokuvuvukala
- ukuba izihlanganisi zizinzile kangakanani
- ingaba inkqubo yokutshintshwa ngokubambisana yenziwe
Ugqirha onobuchule onolwazi malunga neemfuno zonyango kunye nokuvuselela abantu abane-arthritis, esebenzisana nomgulana wenyama oqhelene nezidingo zabantu abane-arthritis, unokuyila isicwangciso somsebenzi kwisigulane ngasinye.
Ngaba abantu abane-Arthritis Exercise?
Ucwaningo luye lwabonisa ukuba uqeqesho lunceda abantu abane-arthritis ngeendlela ezininzi. Ukuzivocavoca kunciphisa intlungu ehlangeneyo kunye nokuqina nokunyuka:
- uguquko
- amandla omzimba
- ukuqina komzimba
- nya mezela
Kwakhona kunceda ekunciphiseni ukunciphisa umzimba kunye negalelo ekuphuculeni umgangatho wokuphila kakuhle.
Indlela Yokuzivocavoca Ifikeleleke Kwiprogram Yonyango Kubantu Abano-Arthritis?
Ukuzivocavoca enye inxalenye yesicwangciso sonyango esibalulekileyo sokunyanga kwamathambo. Izicwangciso zonyango zingabandakanya:
- ukuphumla nokuphumla
- ukutya okufanelekileyo
- mayeza
Unyango lunokuquka imigaqo malunga:
- ukusetyenziswa kakuhle kwamalungu
- iindlela zokugcina amandla
- nezinye iindlela zokuphucula iintlungu
Iintlobo ezi-3 zokuzivocavoca zilungele abantu abane-Arthritis
- Umsebenzi wokuhamba ngokuhamba phambili (umz. Umdaniso) unceda ukugcina inxaxheba ngokuqhelekileyo kunye nokunciphisa ukuqina. Olu hlobo lomsebenzi lunceda ukugcina okanye ukwandisa ukuguquguquka.
- Ukuqinisa umziselo (umz. Ukuqeqesha umzimba) kunceda ukugcina okanye ukwandisa amandla omzimba. Izisipha ezinamandla zincedisa kwaye zikhusela amalunga aphethwe yi-arthritis.
- Ukuqhubela i-Aerobic okanye ukunyamezela (isib. Ukuhamba ngebhayisikili) kuphucula ukuqina komzimba, ukunceda ukulawula ubunzima, nokuphucula umsebenzi jikelele.
Ukulawulwa kwesisindo kunokubaluleka kubantu abane-arthritis ngenxa yokuba isisindo esongezelelweyo sibeka uxinzelelo olungakumbi kumalungu amaninzi. Olunye uphando lubonisa ukuba umzimba osebenzayo unokunciphisa ukuvuvukala kwamanye amalunga.
Uninzi lweeklabhu zempilo kunye namaziko oluntu anikezela ngeenkqubo zoqeqesho kubantu abanemiqobo.
Umntu Ophethe I-Arthritis Uqala Njani Inkqubo Yokuzivocavoca?
Abantu abane-arthritis kufuneka baxoxe ngeendlela zokwenza umsebenzi kunye noogqirha babo kunye nabanye ababonelela ngezempilo. Uninzi oogqirha bancoma ukusetyenziswa kwezigulane zabo. Abantu abaninzi abane-arthritis baqala ngokulula, ukuhamba kweendlela zokuhamba kunye ne-aerobics ephantsi. Abantu abane-arthritis banokuthatha inxaxheba kwiintlobo ezahlukeneyo, kodwa kungekhona zonke, iinkqubo zemidlalo kunye nokuzilolonga. Ugqirha wakho uya kukwazi ukuba yiyiphi na, ukuba ikhona, imidlalo iyimida.
Ugqirha wakho unokufumana iziphakamiso malunga nokuba ungaqalisa njani okanye unokuthumela isigulane kwisifo somzimba . Kukulungele ukufumana umphathiswa wenyama onamava asebenza nabantu abane-arthritis. Umphathiswa wezonyango uza kukwenza inkqubo efanelekileyo yokusebenzisa ikhaya kwaye afundise abathengi nge:
- iindlela zokunceda iintlungu
- umbane womzimba ofanelekileyo (ukubekwa komzimba ngomsebenzi owenziwe)
- u khu seleko
- ukugcina amandla
Indlela yokuqalisa
- Xoxani ngezicwangciso zoqeqesho kunye nogqirha wakho.
- Qala nge-supervision ukusuka kumgulana womzimba okanye umqeqeshi oqeqeshekileyo wezemidlalo.
- Faka isicelo sokushisa kumalungu amaninzi (ukhetho; abantu abaninzi abane-arthritis baqala inkqubo yabo yoqeqesho ngalendlela).
- Gweba kwaye ufudumeze kunye nokusetyenziswa kweendlela zokuhamba.
- Qala ukuqiniswa ngokunyanisekileyo ngeesisindo ezincinci (i-1- okanye i-2-pounds weight ingenza umehluko omkhulu).
- Inkqubela phambili.
- Sebenzisa iipakethi ezibandayo emva kokusebenzisa (ukhetho; abaninzi abantu abane-arthritis bagqiba umsebenzi wabo ngokuqhelekileyo ngale ndlela).
- Yongeza uvavanyo lwe-aerobic.
- Nciphisa xa amaqabane abe buhlungu, atshabalala okanye abomvu, kwaye usebenze nogqirha wakho ukuze ufumene isizathu kwaye uyisuse.
- Khetha inkqubo yokuzonwabisa oyithandayo kakhulu kwaye ube ngumkhwa.
Cinga ngokuzivocavoca okufanelekileyo (emva kokwenza uhambo oluthile lokuhamba, ukuqiniswa, nokuzilolonga kwe-aerobic). Ukulimala okuncinci kumalungu axhatshazwa yi-arthritis zenzeka ngexesha lokuzonwabisa, xa kulandelwa ukuhamba, ukuqiniswa, kunye nokuzivocavoca umzimba okufumana umzimba wakho kwindawo engcono kakhulu.
Ngamaxesha amaninzi kufuneka abantu abane-Arthritis Exercise?
- Izenzo zokuhamba ngeendlela ezihamba phambili zingenziwa kwansuku zonke kwaye kufuneka ziyenze ubuncinane yonke imihla.
- Ukuqinisa umzimba kufuneka kwenziwe kwimihla ngemihla ngaphandle kokuba ubuhlungu obukhulu okanye ukuvuvukala kumalungu akho.
- Ukunyamezela kufuneka kwenziwe kwimizuzu engama-20 ukuya kwimizuzu engama-30 kathathu ngeveki ngaphandle kokuba ube nobuhlungu obukhulu okanye ukuvuvukala kumalungu akho. Ngokutsho kwe-American College of Rheumatology, imizuzu engama-20 ukuya kwe-30 yemizila yokuzilolonga ingenziwa ngokunyuka kwemizuzu eyi-10 ngaphantsi kwekhosi.
Ngaba ngabaphandi bafunda iArthritis & Exercise?
Abaphandi baqhubeka bekhangela kwaye bafumana izibonelelo ezivela kwizivo ezigulane ezi:
- irheumatoid arthritis
- spondyloarthropathies
- lupus
- fibromyalgia
Abaphandi baphinde bafunde iingenelo zokusebenzisa umzimba kubantu abadala.
Ukuzivocavoca kwiintlobo ezithile zeArthritis
Zininzi iintlobo ze-arthritis. Ukuzivocavoca okunceda ngokukhethekileyo uhlobo oluthile lwe-arthritis lunganconywa ngu:
- ogqirha abanolwazi
- a mayeza
- iingcali
Oogqirha kunye nabagqirha bayazi nokuzivocavoca ngokuthe ngqo kwezigulane ezibuhlungu. Kungase kube nokuzivocavoca okungabikho kwemida yabantu abanesifo esithile sonyango okanye xa amajoyina evuvuka kwaye avuke. Abantu abane-arthritis kufuneka baxoxe ngezicwangciso zabo zoqeqesho kunye nogqirha. Oogqirha abaphatha abantu abane-arthritis bangaquka:
- rheumatologists
- oogqirha bamazinyo
- ogqirha
- oogqirha bosapho
- ngabafundi
- iingcali zokuvuselela
Luhlobo luni lweNkqubo yoKomeleza elungileyo?
Oku kuyahluka ngokuxhomekeka kwintando yakho, uhlobo lwe-arthritis echaphazelekayo, kunye nokusebenza kokuvuvukala. Ukuqiniswa kwezihlunu zakho kunokunceda ukuthwala umthwalo kwiindawo ezibuhlungu. Uqeqesho lwamandla lunokwenziwa kunye:
- izilwanyana ezincinane
- ukusebenzisa oomatshini
- isometrics
- amaqhina e-elastic
- zokusebenzisa amanzi
Ukubeka indawo ebaluleke kakhulu, kuba ukuba kwenziwe ngokungalunganga, ukunyanzelisa umzimba kunokubangela ukuba:
- iinyembezi zomzimba
- intlungu
- ukuvuvukala okunye
Ukuzivocavoca Kuninzi Kangakanani?
Uninzi lweengcali zivuma ukuba ukuba umzimba udala intlungu ehlala ngaphezu kweyure enye, inzima kakhulu. Abantu abane-arthritis kufuneka basebenze kunye nomgqirha wabo wezonyango okanye ugqirha ukuze bahlengahlengise inkqubo yabo yokuzilolonga xa bebona nayiphi na le miqondiso elandelayo yokuzivocavoca:
- ukukhathala okungavamile okanye okuqhubekayo
- buthathaka
- kuncitshiswe inqanaba lokunyakaza
- ukunyakaza okudibeneyo
- intlungu eqhubekayo (intlungu ehlala ngaphezu kweyure emva kokusebenzisa)
Ngaba Umntu Ophethe I-Arthritis I-Rheumatoid Qhubeka Ukuzivocavoca Ngexesha Eliqhelekileyo? Kuthiwani Ngexesha Lendawo Yokudibanisa Yendawo?
Kufanelekile ukubeka amanyathelo ngobumninzi kwiqela labo elipheleleyo lokunyuka kwanye ngosuku, kunye nexesha lokuphumla, ngexesha lokutshatyalaliswa kweentsimbi eziqhelekileyo okanye iintsimbi ezihlangeneyo zendawo.
Izigulana ziyakwazi ukuthetha nodokotela wabo malunga nokuphumula okungakanani kwixesha eliqhelekileyo okanye elidibeneyo.
Ziziphi ezinye iintlungu zokuNceda abantu abaneArthritis?
Kukho iindlela ezaziwayo ukunceda ukuyeka iintlungu kwixesha elifutshane. Le mphuzo yesikhashana ingenza kube lula kubantu abane-arthritis ukusebenzisa. Ugqirha wakho okanye umphathiswa wezonyango unokubonisa indlela efanelekileyo kakhulu kwisigulane ngasinye. Ezi ndlela ziye zasebenza kubantu abaninzi:
Umoya oManzi
Ukushisa okumanzi okunikezwa ngamathambo afudumeleyo, iipakethe ezishisayo , ibhafu, okanye isitya singasetyenziselwa ekhaya kwimizuzu eyi-15 ukuya kweyimizuzu emithathu ngosuku ukukhupha iimpawu.
Ubushushu obunzulu
Umqeqeshi wezempilo unokunikela ubushushu obunzulu kwiindawo ezingabandakanyekanga ngokusebenzisa:
- maza a futshane
- microwaves
- ultrasound
Ubushushu obunzulu abukhuthazelwanga kwizigulane ezinamalungu amaninzi afuthayo. Ubushushu obushushu buqhele ukusetyenziswa ngapha kwehlombe ukuze ukhulule iintambo ezinzima ngaphambi kokuzilolonga.
Cold
Ubunzima obubonelelwe ngesikhwama semvula okanye imifuno eqhotyoshelwe ngethawula kunceda ukunqanda intlungu nokunciphisa ukuvuvukala xa kusetyenziswa imizuzu eyi-10 ukuya kweyesi-15 ngexeshana. Ngokuqhelekileyo isetyenziselwa izihlanganisi ezivuthayo. Abantu abanemifanekiso kaRaynaud akufanele basebenzise le ndlela.
Hydrotherapy
I-Hydrotherapy (unyango lwamanzi) lunokunciphisa intlungu nokuqina. Ukusetyenziswa kwisibini esikhulu kunokuba lula kuba amanzi athabatha ubunzima kwiindawo ezibuhlungu . Amaziko amaninzi asekuhlaleni anamaqela okuqhuba amanzi aphuhliselwe abantu abane-arthritis. Ezinye izigulane nazo zifumana ukukhululeka ekutshiseni nasekuhambeni okubonelelwa nge-whirlpool.
Ukukhuthaza
Iinkqubo zoqhagamshelwano ziquka:
- ukulandelelana (ubumnene, ukutsala ngokukhawuleza)
- ukusila
- ukuxhaphaza (usebenzisa izandla ukubuyisela ukunyakaza okuqhelekileyo kumalungu amaninzi )
Xa zenziwa ngutitshala oqeqeshiwe, ezi ndlela zinokukunceda ukulawula intlungu kunye nokwandisa ukunyakaza kunye kunye ne-muscle kunye ne- tendon ukuguquguquka.
IZINYUNYU
I-TENS (i-transcutaneous electrical nerve stimulation) inokunika uncedo lwentlungu. Kwi-TENS, ukutshatyalaliswa kombane kudluliselwa ngamagetsi aphezu kwesikhumba. Izigulane zinxiba i-TENS unit ngexesha lomhla kwaye liyikhuphe kwaye liqhubeke njengoko kufunekayo ukulawula ubuhlungu.
Biofeedback
I-Biofeedback inokukunceda ukukhulula izihlunu kunye nokulawula iimpendulo zakho kwiintlungu.
Ukuphumla
Uphulo lokuphucula lunceda ukunciphisa intlungu. Izigulana zinokufunda ukukhulula uxinzelelo kwimisipha yazo ukuze kukhululeke intlungu. Iingcali ziyakwazi ukufundisa iindlela zokuphumula.
Ukwenziwa komzimba / Ukupasa
Ukwenziwa kwe-Acupuncture yindlela yendabuko yesiTshayina yokunceda intlungu. Abaphandi bakholelwa ukuba iinaliti zivuselela iinzondelelo ezinzulu ezixelela ingqondo ukuba ikhulule i-painkillers yemvelo.
I-Acupressure ifana nokucwenga, kodwa isebenzisa uxinzelelo endaweni yokusebenzisa iinaliti.
Umthombo:
Upapasho lwe-NIH No. 01-4855