Ulwaphulo lweMpilo oluPhezulu lwe-Tibial Tendonitis

Ukuba une- tendonitis engaphantsi kwe-tibial , eyaziwa ngokuba yi-PTT ukungasebenzi, unokufumana inzuzo yokwenza unyango lomzimba ukuze uncede ukuphatha imeko yakho. Ukunyanga kwe-PTT yokusebenza kakubi kulungiselelwe ukukunceda ukuphucula uluhlu lwakho lwezandla (iROM) , ukulungelelanisa, kunye namandla onke kunye nokulinganisela. Oku kunokukunceda ukuba ubuyele kwizinga eliqhelekileyo lomsebenzi wakho.

I-posterior tibial tysonction isifo esenza ukuba intlungu ibe yinxalenye yangaphakathi yonyawo okanye isangqa. Intlungu inganciphisa ukukwazi ukuhamba okanye usebenze ngokuqhelekileyo. Ukusebenza nomgulana wakho wenyama kunokuyindlela efanelekileyo yokulahla intlungu yakho kwaye ubuyele kwimisebenzi yakho eqhelekileyo.

Iinjongo zonyango kwi-PTT ukungasebenzi ziquka:

• Ukuphelisa intlungu
• Ukuphucula inyawo kunye ne-ROM
• Ukuphucula amandla kunye neenyawo
• Ukuphucula isithuba seenyawo ekusebenziseni umthambo okanye i-orthotics
• Kukunceda ubuyele kwimisebenzi eqhelekileyo kunye nomsebenzi

Umgulana wakho womzimba angasebenzisa iindlela ezahlukeneyo zokonyango ukukunceda u-PTT ukungasebenzi. Ezi zingabandakanya iindlela zobugcisa, iindlela zokwelapha , i- kinesiology , kunye nokuzivocavoca.

Ukunyanga kwe-PTT yokukhubazeka kufuneka kube yinkalo ephambili kwiprogram yakho yokwelapha. Ngoba? Kungenxa yokuba uphando lubonisa ukuba umzimba unokusebenza ngendlela efanelekileyo yokuphatha ingxaki. Ubuqhetseba bengazi ukuba zeziphi iindlela ozenzayo-kwaye xa uyenzela ntoni-kwiimeko zakho ezithile. I-PT yakho inokukunceda ukuba uyiqaphele loo nto.

Ngaphambi kokuba uqalise nayiphi na inkqubo yokusetyenziswa kwe-PTT ukungasebenzi, jonga ugqirha wakho ukuqinisekisa ukuba umsebenzi ukhuselekile ukuba wenze.

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Uhlobo lokuhamba

Ukuba une-PTT ukungasebenzi, i-PT yakho iya kubeka i-ROM izivivinyo. Ukuzivocavoca kwenzelwe ukuqinisekisa ukuba unyawo lwakho kunye neenyawo ziyakwazi ukuhamba ngokupheleleyo kunye neentlungu kuzo zonke izikhokelo.

Ukusebenzisa i-Ankle ROM inokuthi isebenze okanye ingenzi. Ukusetyenziswa kwe-ROM engapheliyo kuthetha ukuba ugqirha wakho uya kuhamba unyawo lwakho kunye neenyawo zakho. Akukho nto uyenzayo ngexesha lokusebenzisa iROM.

Ukuqeqeshwa kwe-ROM yamaqhosha okusebenza ngokuqhelekileyo kufaka phakathi izikhokelo ezi-4 zokunyakaza. Zezi:

• Ukukhwabanisa (ukudonsa iinzwane zakho kunye neenqaqa phezulu)
• I-Plantarflexion (ebonisa iinzwane zakho kunye neenqaqa phantsi)
• Inversion (ukuhambisa unyawo lwakho kunye neenyawo zangaphakathi)
• Eversion (ukuhambisa unyawo lwakho kunye neenyawo ngokulandelelana kwaye kude nomgca womzimba wakho)

Ukusetyenziswa kwe-Ankle ROM ye-PTT ukungasebenzi kufuneka kwenziwe kwintlungu engenazo. Ukuba kukho ukwanda kwintlungu, yima umsebenzi kwaye ukhangele nge-PT yakho.

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Ukwazisa

Umgulana wakho womzimba angenza umyalelo wokunweba unyawo lwakho kunye neenyawo ukuba unesifo se-tonial posterior. Ukudibanisa kungaquka:

• Ukwelula komgijimi
• Ithawula ityhila
• I-Hamstring ilula
• I-Anterior tibialis ilula

Ukutshatyalaliswa kufuneka kubanjwe imizuzwana engama-20 ukuya kwe-30, kwaye kunokuphindaphindiweyo amaxesha amaninzi ngalunye suku.

Ukusebenza ngokuzinzileyo kwe-PTT ukungasebenzi kunokunceda ukuphucula ukuhamba ngokubanzi kuwo wonke amaqela omsiza ojikeleze umgca wakho ophantsi, uqinisekise ukulungelelaniswa kweenyawo ezichanekileyo ngelixa uhamba kwaye uhamba.

Yeka naluphi na umsebenzi owenzayo obangela intlungu enyantwini okanye enqeni.

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I-Ankle kunye neenyawo Ukuqinisa

Umgulana wakho womzimba unokunikezela ukuba uqinisekiswe ngamaqhosha okuqinisa i-PTT ukungasebenzi kwakho. Ezi zenzo zenzelwe ukongeza ukuzinya kweenyawo zakho kunye neenyawo, ngaloo ndlela ugxininise kwaye uxinzelele kwi-tendon yakho ye-posterior tibialis.

Enye yeendlela ezilula ukuqinisa amaqhosha akho ngombutho wokumelana. Le miqulu yerabha ye-latex iyakutywa ngeenyawo zakho ukwenzela ukwandisa ukuchasa njengoko uhamba. Izenzo zokuxhathisa amabhande ekhanda lakho zingabandakanya:

• I-Ankle inversion
• Ankle eversion
• Anke dorsiflexion
• I-Ankle plantarflexion

Ukuzivocavoca akufanele kube buhlungu, kwaye kufuneka benze u-ankle kunye neenyawo zakho zinyameke. Ukuba zilula, unako ukwenza ukuba kube nzima nakakhulu ngokutshintsha iqela lokumelana; ibhendi ekhudlwana kuthetha ukunyanzelisa. (Ukutshitshiswa kwebhanti yokumelana nakho kunokunyusa ukuxhatshazwa.)

Ukuzivocavoca ukuqinisa iiinyawo zakho (ewe, zikhona iintlobo ezincinci ezinyaweni zakho ezilawula indawo yazo) zinokumiselwa yi-PT ukukunceda unyawo lwakho. Oku kunokukunceda ugcine umgca wemvelo kwinqanaba lakho, uthathe uxinzelelo kwi-tendon yakho yangasemva.

Ukusetyenziswa kweenyawo kungabandakanya ukukhangela ithawula ngezwane zakho, uthabathe izicubu ngeenzwane zakho, okanye udonsa iinzwane zakho ngokubhekiselele kwibandla lokumelana nokukhanya.

Zonke iinyawo nezenzo zesikhumba zingenziwa ngokuphindaphindiweyo kwezibhozo ukuya kwe-20, eziliqela ngeeveki.

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I-Hip neKnee Ukuqinisa

Ungamangaliswa ukuba umguqirha wakho wezilwanyana uchaza i-hip kunye neendlela zokuqiniswa kwamadolo ekusebenzeni kwakho kweTTT. Kungenxa yokuba i- hip kunye namadolo akho anokunceda ukulawula indawo yesigxina sakho esiphantsi , kuquka inyawo lwakho kunye neenyawo. Ukomeleza izihlunu ezisezinqeni zakho kunye namadolo kunokukunceda ukuqinisekisa ukuba unyawo lwakho lusesimweni esifanelekileyo xa uhamba kwaye uhamba.

Izenzo zokuqinisa i-Hip ziquka:

• Ibhuloho
• Ibhuloho yomlenze omnye
• Ukomeleza i-theraband hip
• Ukunyuka kwama-Hip
• Umlenze ochanekileyo uphakamisa iindlela ezahlukeneyo

Ukuzivocavoca izihlunu eziseenxa emadolo akho kugxininise kwii-quadriceps zakho kunye ne-hamstrings kwaye ingaquka:

• Iigc ququ ezifutshane
• Squats
• Lunges
• Umlenze ochanekileyo uphakamisa

Izenzo zokuqinisa ezona ziphantsi kufuneka zenziwe ngokuphindaphindiweyo kwe-8-15, kwaye kufuneka unyamekele ukuhamba ngokuthe ngcembe kwinqanaba lokunyakaza. Ukuba naluphi na umsebenzi obangela intlungu, yima kwaye ukhangele kunye ne-PT yakho.

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Ukulingana kunye nokuNikwa

Ukulinganisela kunye nokuzivocavoca kungabalulekanga kwiprogram yakho ye-PTT rehab. Ngoba? Kungenxa yokuba ukulinganiswa okuphuculweyo kunye nokuqwashiswa kweenyawo kunye nesikhundla se-ankle kuboniswe ukunciphisa uxinzelelo ngenxa yesithintelo sakho esingasemva kwe-tibial. Oku kunokunceda ukunciphisa intlungu kunye nokuphucula ubuchule bakho bokubuyela kwizinto eziqhelekileyo zokuhamba, ukuhamba ngeentlungu kunye nokusebenza.

Ukuzilinganisa izinto kunokulula, njengento yokunyuka komlenze omnye. Ukulinganisela ukulinganisela okuphezulu kungabandakanya ukuma kwiphampu ye-foam ngelinye ilanga ngelixa ibhola ibhola okanye ngexesha elikhawulezayo.

Izixhobo kwi-kliniki ye-PT nazo zingasetyenziselwa ukuphucula ibhalansi yakho kunye nolwazi lwakho. Ezi ziquka:

• Ibhodi yeBAPS
• Ukusebenzisa ibhola leBOSU
• Ukuma kwibhodi lebhokisi okanye kwi-ROCK board

Ukusebenzisa ibhalansi yakho kufuneka kwenziwe ngokukhawuleza kunye nokulawula. Musa ukuxhalaba xa kunzima ekuqaleni; kungathatha iiveki ezimbalwa ukubona ukuphucula kwinqanaba lakho.

Ukusetyenziswa kwemilinganiselo yokulinganisela emlenzeni ongabodwa kunokunqunyulwa njengenxalenye yesicwangciso sakho sekhaya.

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Plyometrics

I-Plyometrics ibhekisela kumandla omzimba wakho ukuxhuma kunye nomhlaba ngamandla amakhulu. Ikuvumela ukuba usebenze ngokukhawuleza, utshintshe isikhokelo, kwaye wamukele umbane onokujamelana nomzimba wakho xa usebenza kwaye uxhuma.

Umgulana wakho wenyama unokuthi uhlanganyele ekusebenziseni i-plyometric njengenxalenye yesifo sakho se-tendonitis esezantsi. Olu hlobo loqeqesho lubaluleke ngakumbi ukuba ungumdlali okhangela ukubuya kweentlungu ezingaphaya kwinqanaba lakho langaphambili lokuthatha inxaxheba kwezemidlalo.

Ukuba une-PTT ukungasebenzi, u-PT uya kulinda de ukuya kumagqabantshintshi okugqibela ngaphambi kokuba uqalise ukuqeqeshwa kwe-plyometric-ibutho elinikezelwa emzimbeni wakho lifuna amandla amakhulu, ukulinganisela kunye nokufumanisa.

Ukuzivocavoca kungabandakanya ukugxuma kwehla, ukungena komlenze omnye kunye nokugxuma okanye ukuxuma kwiindiza ezahlukeneyo zokunyakaza kunye nezikhokelo.

Ukunyamekela kufuneka kuthatyathwe xa ubandakanyeka kwi-plyometric training; kufuneka uqiniseke ukuba umzimba wakho usemgangathweni olufanelekileyo ngelixa usebenzise ukukhusela ukulimala. I-PT yakho inokukunceda uqinisekise ukuba wenza ukusetyenziswa kwe-plyometric ngokufanelekileyo kwi-PTT rehab yakho.

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Ukubuyela kwi-Activty

Emva kweeveki ezimbalwa zokuqhuba iimvavanyo ze-PT ze-PTT ukungasebenzi, umphathiswa wakho wenyama angathuthukisa i-rehab yakho ukuba ifake imisebenzi efana nokusebenza okanye ukuxhuma. Ezi ntshukumo mazimele zichaze imeko yakho; ukuba i-PTT yakho yokusebenza kakuvimbele ukuba usebenze okanye uthathe inxaxheba kwimidlalo yakho ethile, ngoko i-PT yakho kufuneka ifake loo mdlalo kulo mdlalo.

Ukubuyela kwimisebenzi yakho eqhelekileyo kunokubangela ukwanda okanye ukubuyela kweempawu zakho, ngoko kufuneka unyamekele ngokuthe ngcembe kwaye uqhubeke ngokuqhubekayo kwimisebenzi yakho evamile. I-PT yakho inokunceda ekukhokheni xa ubuyela kwimisebenzi yakho eqhelekileyo. Kuninzi, ngokukhawuleza kunokutshintsha ukufumana okuzukileyo okwenziwe ngexesha lokubuyiswa, ngoko kufuneka unyamekele ukubuyisela kwimisebenzi yakho eqhelekileyo.

Uninzi lweziganeko ze-PTT ukungasebenzi kakubi kwiiveki ezi-6 ukuya kwezi-8. Ukuba iimpawu zakho kunye nokulahleka okusebenzayo kuqhubeka emva kwelo xesha, unokuzuza ngokutyelela nodokotela ogqirha ukuze uxoxe ngeendlela ozikhethayo. Ezinye izigulane zifumana inzuzo ye-cortisone ye-tendonitis, kwaye abanye bambalwa banokufuna ukungenelela kwongxaki yokulungisa ingxaki.

ILizwi

Inyawo kunye neentlungu ze-ankle ukusuka kwi-posterior tibial tendonitis okanye ukungasebenzi kunokuthintela ekubeni ungene kwimisebenzi yakho eqhelekileyo. Ungaxhalabi; Uninzi lweziganeko ze-PTT ukungasebenzi ziyakhathazwa ngamanyathelo okulondoloza njengokonyango lwangokwenyama. Ukuzivocavoca ukuphucula indlela inyawo lakho neenyawo ezihamba ngayo kunye nomsebenzi kuyimfuneko ebalulekileyo ye-PTT rehab.

Ukuba unyawo lwakho kunye neentlungu zesikhumba, tyelela ugqirha wakho ukuze ufumane i-diagnostic echanekileyo, uze usebenze kunye ne-PT ukulungisa ingxaki yakho kwaye ubuyele kwinqanaba lakho langaphambili lomsebenzi.

> Umthombo: Guelfi, M. etal. I-Anatomy, Pathophysiology, kunye noHlelo lwe-Posterior Tibial Tendon Dysfunction . I-Eur Rev Med Pharmacol Sci.2017; 21: 13-19