Izinto Ezi-6 Ongayenza Ukuze Uphephe Ukunyanga Okunyanga

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Indlela yokuhlala ngaphandle kwe-PT Clinic

Umgqirha wakho wenyama ngumcebisi wentshukumo okhoyo kuwe xa kunokwenzeka ukulimala okanye ukugula kukuvimbela ukwenza imisebenzi yakho yemihla ngemihla. I-PT yakho kufuneka kwakhona ikwazi ukukufundisa indlela yokuphepha ukulimala okanye iingxaki zokuhamba.

Nanku uluhlu lweengcamango ezinyathelo ngamanyathelo ongayenza ukuze uqhubeke uhamba ngokuqhelekileyo kwaye unokuzigcina uzikhuphe ngaphandle kweklinikhi yasePt. Zihlolisise, kwaye qiniseka ukutyelela i-PT yakho ukuba unayo nayiphi na ingxaki ngokuhamba ngokusebenza.

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Gcina uVimba olufanelekileyo

Intlungu ephantsi, intlungu yentamo , kunye ne-sciatica zizinye zezizathu eziqhelekileyo ukuba unokutyelela umgulana womzimba. Ngokuqhelekileyo, intlungu yakho ibonakala iphuma ngaphandle naphandle kwesizathu esicacileyo. Iingcali ezininzi zivakalelwa kukuba ukuhlala ngokungafanelekanga nokuma ngokusemgangathweni kukubangelwa intlungu emva kweengxaki .

Unokunciphisa amathuba okuba uvelise intlungu emva okanye intlungu yentamo ngokufunda ukufumana nokugcina isimo esifanelekileyo . Ngokugcina ukuhamba kakuhle, unokunciphisa uxinzelelo kunye noxinzelelo emgodini wakho kwaye uzigcine ngaphandle kweklinikhi ye-PT.

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Gwema Ukuphakama Okukhulu

Ngaba ufuna ukuphepha intlungu kunye nokunciphisa imfuno yakho kwiinkonzo ezinezakhono ze-PT ngentlungu emva? Funda indlela yokuphakamisa kakuhle kwaye ugweme ukuphakamisa okunzima nokuphindaphinda. Ukuphakamisa izinto ezinzima kukubeka uxinzelelo olungathandekiyo kunye noxinzelelo kumqolo wakho kunye neediski zokungena phakathi.

Gwema ukuphakamisa okunzima, kwaye ukuba kufuneka uphakamise, fumana iqabane lakho kukukunceda kwaye ufunde indlela yokuphakamisa ngokufanelekileyo izinto. Oku kunokukhusela umqolo wakho kwaye kukugcine ngaphandle kwekliniki yasePt.

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Gxuma kunye nomhlaba ngokufanelekileyo ngexesha lezemidlalo

Ukulimala kwamagqabi, njengemigca ye -ACL) okanye iinyembezi, ziphakama kwimidlalo yolutsha noluntu. Ngokuqhelekileyo, le nzakala idinga ukulungiswa okuphawulekayo kwaye idinga ukuhlinzwa ukuze uphilise ngokupheleleyo.

Enye indlela yokunciphisa umngcipheko wokulimala kwamadolo kukufunda ukuxhoma kunye nomhlaba ngokufanelekileyo xa uthatha inxaxheba kwimidlalo. Xa ugxuma kunye nokufika, amadolo akho kufuneka abe ngqo phantsi kwamagxa akho nangaphezulu kweenyawo zakho. Amadolo akho akhathazeka ngenxa yokuxinzezeleka kwengcinezelo kunye noxinzelelo xa bexhamla izibilini xa behamba behamba.

Ukufunda ukuxhoma kunye nomhlaba ngokufanelekileyo kunokuthintela ukulimala kwamadolo kwaye kunokukunceda ukuba ungabikho kwikliniki yokuhlala.

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Gcina i-Hips yakho iqine

Uphando oluninzi lubonisa ukuba ukulimala okuqhelekileyo okuphantsi, njengobomi bomgijimi okanye i- Iliotibial band friction syndrome , kubangelwa ubuthathaka kwimisipha yakho. Imisipha ethile ebizwa ngokuba yi- gluteus medius inoxanduva lokulawula isikhundla somlenze wakho xa uhamba kwaye uhamba .

Ukusebenza ukugcina iinqumlo zakho zizinzileyo zingaba yindlela enye yokuphepha ukulimala okungaphezulu kunye nokukhusela ubuhlungu beendolo. Oku kunokukunceda ukugcina ulwalamano lwakho kunye ne-PT yakho yedwa kwaye kungengobungcali.

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Gwema umsebenzi oPhindayo

Isizathu esivakalayo sokubandezeleka kweentlungu sibangelwa ukutshiyelwa kwekhafu yokujikeleza. Izikhundla ezithile zibeka i-rotator cuff tendons kunye ne-bursa ephakathi kwabo phantsi kwengcinezelo enkulu. Esinye isikhundla esinjalo: ukusebenza ngezandla kunye neengalo eziphezulu.

Ngokunciphisa ixesha elichithwe usebenza kunye neengalo zakho, ungakwazi ukunciphisa uxinzelelo kumahlombe akho kwaye ugweme imfuneko yokutyelela i- PT yakho intlungu .

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Ukuzivocavoca Uninzi lweeNtsuku zeveki

Akukho mntu unokukhanyela inzuzo yokuzivocavoca umzimba. Ikholeji yaseMerika yaseMicrosoft Medicine icebisa ukuba abantu basebenzise ubuncinane imizuzu engama-150 ngeveki. Leyo yimizuzu engama-30 ngosuku, ininzi intsuku yeveki.

Ukuzivocavoca rhoqo kunceda ukugcina imisipha yakho ibe namandla kwaye intliziyo yakho nemiphunga yakho isebenza ngokufanelekileyo. Ukungaphumeleli ukuzivocavoca kungabangela intlungu okanye kunokukhokelela kwimicimbi yeengqondo ezifuna unyango olunzulu kunye nexesha elide lokuvuselela inhliziyo . Ukuzivocavoca imihla ngemihla, kwaye unakho ukukhusela ikliniki yase-PT.

Ezinye ukulimala okanye ukugula akukwazi kugwenywa, kwaye unogqirha wakho wenyama ukhona kuwe xa unenkinga enqanda ukuhamba kwakho okuqhelekileyo kokusebenza. I-PT yakho kufuneka ibe ngummeli wempilo yakho enhle, kwaye kufuneka akufundise iindlela zokuthintela ukulimala okanye izifo ezinganciphisa ukuhamba kwakho. Ukwenza izinto ezifanelekileyo nokuphepha izinto ezingalunganga zinganelisekanga ukugcina uhamba kwaye uzive kakuhle kwaye ukugcina uphuma kwi-kliniki yase-PT.