Ukuba unemilenze yomnsalo okanye amadolo angqongqo, usenokuba ngumngcipheko ophezulu wokulimala ngexesha lokusebenzisa umthamo omkhulu okanye u-aerobics. Amagqabi atyunjwa kakhulu (mhlawumbi okanye angaphandle) anokufaka umxube ongezelelweyo kwiindawo ezinamaqabunga, amadolo, imilenze ephantsi, amaqaqa kunye neenyawo. Ngokuqhelekileyo, umgijimi onqabile ngamadolo uya kubetha (ii-ankle kunye neenyawo zingena ngaphakathi ngaphakathi).
Umgijimi onamaqabunga omlenze unakho ukuphakamisa (amaqatha kunye neenyawo ziphuma).
Ngaba Unemihlombe Yomquba okanye i-Knock Knees?
Ukuzitshekisha, yima phambi kwesibuko kunye neenyawo zakho ububanzi be-hip-width apart.
- Ukuba ama-kneecaps akho awahambelani kunye neziko leenyawo zakho kwaye uphendukela ngaphakathi, unomdaka odibanayo.
- Ukuba ahambelani kunye necala legama kodwa ujika ngaphandle, unokuba ngumlenze onobukhoma.
Kuqhelekile ukuba asiyena umgwebi obalaseleyo womfanekiso wethu womzimba. Unokufuna ukuthatha isithombe somfanekiso wakho kwisibuko ukuze ufumane umfanekiso ochanekileyo. Phrinta kwaye usebenzise umlawuli ukuba udwebe umgca ukuze ukwazi ukuba ngaba ucinga ukuba uyintoni na into eyiyo.
Yintoni Ebangelwa Imigodi Yeentonga?
Imilenze yokuguqa iqhelekileyo kwiintsana, kodwa abantwana abanempilo banemilenze echanekileyo ukuba baqonde okanye badibanise nge-3 ubudala. Oku akuqhelekanga kubantu abadala, kodwa kubonakala kwisifo se-Blount. Isizathu esibalulekileyo semilenze yomnsalo si-rickets ngenxa yokungondleki okanye ukungabikho kwe-Vitamin D okanye i-calcium.
Usenokuba uqhelanise ne-cowboy-bow-legged posture, mhlawumbi ukususela kwiintsuku ezinde ekhwele ihashe, kwaye oku kubonakala kwezinye i-jockeys namhlanje njengesizathu somsebenzi. Imilenze yokuguqa ingakhawuleza ukuhlakulela i-arthritis emadolweni ngenxa yokuxhatshazwa okungafaniyo.
Yintoni Eyibangela Ukunyuka Knees?
Ukuqheleka ukuguqa ngokuqhelekileyo kuqhelekile.
Ukubizwa ngamadolo angqongqo kungabangelwa yimirhubhe, kwaye kungabangela ukunyanya. Usenokuba wawa phantsi kweentsika zeenyawo zakho, ukuzisa ithambo langaphakathi le-ankle ngaphantsi kwamathambo angaphandle. Ukugqithisa-knee ngokweqile kunokukhokelela kwiingxaki ezingapheliyo zeedolo eziquka i- arthritis kunye ne-chondromalacia.
Indlela yokuzivocavoca
Ukuba uthe wagxotha amadolo okanye imilenze yomnsalo kwaye wenze imisebenzi echaphazela phezulu efana nokusebenza, unokuthi ube ngumviwa ofanelekileyo kwi-orthotic. Ukutyelela ugqirha wamazinyo okanye umgulana ongokwenyama unokukunceda uqaphele imfuneko yokufakwa okuzodwa, kunye nokuxhaswa okanye ukuxhaswa ngamadolo, okanye inkqubo yokuzilolonga.
Ukuguqa ngamadolo, umgulana osebenza ngokwenyama angasebenza ekuphuhliseni umxhesho weenyawo, ukuqinisa imisipha ye-abductor nokulungisa ukungalingani kwamagqabi. I-Yoga neePilates zinokucetyiswa ukuba zisebenze malunga nokulungelelaniswa komzimba kunye nokulinganisela.
Ukuba unentlungu emlenzeni, ungazama ukuhamba ngebhayisikili okanye ukubhukuda njengenye indlela yokuzivocavoca. Uvavanyo olusisiseko lwe-impact luya kulondoloza kakuhle impilo yakho emadolweni esele isengozini yokuphuhlisa i-osteoarthritis ngenxa yokulungelelanisa umlenze wakho. Ukulinganisela kunye nokunyanzeliswa kwezinto ezifana ne yoga kunye ne-Pilates kunokuba luncedo ngokubanzi.
Imithombo:
Iimvumba ezithobekileyo, i-American Academy ye-Orthopedic Surgeons, ngoFebruwari 2015.
Amadolo e-Knock, iNkonzo yezeMpilo kaZwelonke, i-gov.uk. 01/19/2016.
Sharma L, Ingoma J, Felson D, et al. "Inxaxheba Yokulungelelanisa Knee kwiSifo Ukuqhubela phambili kunye nokuNqanda ukusebenza kwiKnee Osteoarthritis." Julayi 11, 2001.