Ulwaphulo lweMpilo oluPhuphayo lwe-Knee Meniscus Tear

Ukuba unamadolozi aguqa , unokuzuza kwiprogram yokuzilolonga umzimba ukuze uphinde uvuselele idolo lakho. Ukusebenza nomgqirha ongokwenyama kunokukunceda ukuba uphinde uphinde uphumelele emadolweni kwaye unokukunceda ukuba ubuyele kumgangatho wakho oqhelekileyo womsebenzi. Uphando lubonisa ukuba ukuthatha inxaxheba kwi-PT yokulimala kwe-meniscus kunokukunceda ukuba ugweme ukuhlinzwa ngodolo.

I-PT yakho inokusebenzisa iindlela ezahlukeneyo kunye nezokwelapha ukulawula intlungu yakho okanye ukuguqa kwamadolo okanye ukuphucula indlela iimisipha ezijikeleze izivumelwano zakho zamadolo kwaye uxhasa idibeneyo. Ukuzivocavoca kufuneka kube yinxalenye ebalulekileyo yeprogram yakho yokuguqula idolo emva kokugqabhuka kwe-meniscus. Ukunyanga kwonyango ekliniki, kwaye njengenxalenye yenkqubo yoqeqesho lwekhaya, kunokukunceda ukuba uphinde uphume ngokupheleleyo kwi-meniscus yakho.

Kodwa yiyiphi imimiselo eyona nto ifanelekileyo kwiimeko zakho? Indlela yodwa yokwazi ukusebenzela ne-PT yakho; unokumisela ukusetyenziswa okufanelekileyo kwimeko yakho ethile.

Nantsi inkqubo yesampula yovavanyo ongayilungiselela ukulimala kwakho kwamadolo. Ukuzivocavoca kugxininisa ekuphuculeni ukuhamba kweendolo kunye neamandla kunye nokuphucula umsebenzi wonke wexolo lakho. Ukuzivocavoca akufanele kubangele intlungu engakumbi emadolweni.

Ngaphambi kokuba uqale oku, okanye nayiphi na inkqubo yokuguqula i-meniscus, qwa lasela ugqirha kunye nomgulana wenyama ukuze uqiniseke ukuba umzimba ukhuselekile ukuba wenze.

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I-Knee Range ye-Motion Exercises

Ixolo lakho le-meniscus lingabangela ukuba unqamle umgca wesondo. Ukukwazi ukuguqa ngokugcwele okanye ukuguqula idolo lakho kungabangela ubuhlungu okanye kungabikho. Ukubuyiselwa kweendondo eziqhelekileyo kunye neentlungu ezingenabuhlungu zesikhalazo kufuneka zibe enye yeenjongo zokubuyiswa kwakho.

Ukwenza isithende sesithende yindlela enhle yokuphucula ukuhamba kweendolo zakho. (Ukutshulwa kukukwazi ukuba idolo lakho ligobe ngokupheleleyo.) Ukwenza isithende slide, ulale kumqolo wakho, uze udibanise isithende sakho esezantsi, uvumele idolo lakho ligobe ngokukhawuleza. Emva koko vumela ukuba isithende sakho sidibanise kwi-knee position. Phinda usebenze ngokuphindaphindiweyo ngamaxesha angama-10, uhamba ngokukhawuleza njengoko ugoba kwaye ulungele idolo lakho.

Ukuphucula ukongezwa kwamadolo (ukulungisa) uluhlu lwesincumo, unokwenza umsebenzi owenziwe ngokuzimela . Ulale nje ngesisu sakho ngomlenze wakho ekupheleni kombhede wakho, ukuvumela ukucima amandla ukuba udonsa udolo lwakho. Bamba le ndawo iminyaka emi-15 ukuya kweyesi-30, uze uguqe ngamadolo. Phinda kathathu.

Ukuba naluphi na uluhlu lokunyakaza oluqhubayo lubangele ubuhlungu beendolo, yeka kwaye ukhangele kunye ne-PT yakho.

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Quadriceps Exercises

I-muscle yakho ye-quadriceps, okanye "i-quad," ilungisa idolo lakho, kwaye lixhasa uxhamlo kunye ne-kneecap yakho. Emva kokuba i-meniscus idolozi okanye ukulimala, umgqirha wakho wenyama uza kuba usebenza ekuphuculeni umsebenzi wakho we-quadriceps ukuze uxolo lwenu luxhaswe ngokwaneleyo.

Ukuzivocavoca ukuphucula i-quads yakho ingaquka:

• Iiseti ze-Quad: Thetha emhlane wakho kunye nodolo ngqo. Beka ithawula elincinciweyo elingaphantsi kwebhokhwe lakho. Cindezela emva komgca wakho phantsi kwetawula ngelixa uqinisa isisipha sakho. Yibambe imizuzwana emihlanu, uze ukhulule ngokukhawuleza ukukhutshwa. Phinda kathathu.
• Umsebenzi oMfutshane we-Arc Quad (SAQ) : Beka ithayile yokuhlamba okanye ibhola yebhola phantsi kwegama lakho elimazi. Qinisekisa i-quad yakho kwaye unqamle idolo yakho yonke indlela. Gcina igulo ngokuchanekileyo malunga nemizuzwana emithathu, uze uhlawule kancane. Phinda kathathu.
• I-squats ezincinane kwindawo echitshiweyo : Ukuma emilenzeni yakho ubude bendawo ubude, bhonqa ngamadolo malunga ne-angle ye-45 degree. Gcina le ndawo ye-squat isikhundla semigqa engama-3, kwaye ngokukhawuleza umise ngokukhawuleza. Phinda kathathu.

Yenza nganye intsebenzo ngokucothayo kunye nenyameko, kwaye qi

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Umlenze oLungileyo uphakamisa

Uphando lubonisa ukuba amandla omlenze angaba nomphumo ochanekileyo kwiindawo ezidolo . Izithambo ezinqongqo zingabangela ukuba amadolo akho aphume ngokulungelelaniso olufanelekileyo, ngoko i-PT yakho inokumisela ukuqeqeshwa kwe-hip ukuqinisa ukuguqa ngamadolo kwindawo engcono kakhulu, kwaye ngoko ukunciphisa uxinzelelo kumadoda akho.

Umlenze ochanekileyo uphakamisa indlela enhle yokuphucula amandla akho e-hip ukunceda amadolo akho. Nantsi indlela ozenza ngayo:

1. Thetha emhlane wakho kunye nebhokisi lakho elimazi ngqo kwaye elinye lamadolo ligobile.
2. Qinisekisa i-quad muscle wakho ngomlenze wakho othe tye, uphakamise umlenze malunga ne-12 ukuya kwi-intshi ezili-15. Qiniseka ukuba ugxilise idolo lakho lonke ixesha.
3. Gcina umlenze wakho othe ngqo kumasekhondi ambalwa, uze uyinciphise kancane.
4. Phinda usebenzise izihlandlo ezili-15.

Unokwenza umlenze ochanekileyo uphakamise kwiindawo ezahlukeneyo. Ukuba ulala ngecala lakho ngelixa uyenza, i- gluteus muscle muscle iya kusebenza, kwaye i-gluteus maximus yakho, i-muscle enkulu ephakamisa umlenze wakho, iya kusebenza xa ukhetha ukunyusa umlenze .

Ukomelezwa kwe-Hip kunokwenziwa kunye nokusetyenziswa kwe-hip ehamba phambili njengebhodi elilodwa lomlenze okanye amabhuloho ebhola. Ezi zivivinyo eziphambili zingadibaniswa njengenxalenye yokulinganisela kwakho kunye nokuzivocavoca kwempahla yakho ye-meniscus rehab.

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Ukulingana kunye nokuNikwa

Ukufunyanwa ngumzimba wakho ukukwazi ukuphi na ukusingqongileyo. Unengcinezelo engakanani kwi-joint, kwaye yintoni na isikhundla esiyi-muscle? Amalungu omzimba kunye nezihlunu zithetha kunye nengqondo yakho, ukuxelela apho izinto zikhona. Oko kukufaneleka.

Ngamanye amaxesha emva kokulimala kwamadolo, i-proprioception yakho ingakwazi ukuphazamiseka. Oku kungenzeka ngenxa yexesha lokungasebenzi emva kokulimala kwakho. Ukusebenza ne-PT yakho kwibhalansi kunye nokuzivocavoca kungabalulekanga kwiprogram yakho ye-rehab.

Eminye imilinganiselo yokulinganisela ukuyenza ingaquka:

• Isimo somlenze omnye (yenza oku ngamehlo akho avulwe okanye avaliwe)
• Ukusebenza nebhodi yeBAPS
• Ukuma kwiBOSU Ibhola

Ukulinganisela kunye nokuzilolonga kufuneka kube ngumngeni, kodwa kufuneka uhlale ukhuselekile xa uwenza. Qinisekisa ukuba unendawo ekhuselekileyo yokusebenzisa ngaphakathi kwaye uqinisekise ukuba unento yokubamba iqela ngelixa uqhuba ibhalansi. I-PT yakho isisityebi esinokuyisebenzisa ngelixa ufunda ibhalansi emitsha kunye nokuziqhelanisa nomsebenzi emva kokulimala kwe-meniscus.

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I-Plyometrics noQeqesho lweNoromuscular

Emva kweeveki ezimbalwa zokusebenza ukubuyisela uluhlu oluqhelekileyo lwenkqubela, amandla kunye nokulinganisela, kusenokuba ixesha lokuqalisa ukukwazi ukuqhuba, ukuxuma kunye nomhlaba ngokufanelekileyo. Oku kunokukunceda ukuba ubuyele kumsebenzi ophezulu kunye nemidlalo yezemidlalo.

I-Plyometrics luhlobo lomsebenzi olubandakanya ukufunda ukuxhoma kunye nomhlaba ngokufanelekileyo . Oku kunokukunceda ukubuyisela i-neuromuscular recruitment of the muscle kwiindawo ezinqabileyo kunye namadolo. Ukusebenza kwi-plyometrics njengenxalenye yamadolo akho e-meniscus rehab kunokuncedisa ukunciphisa uxinzelelo kunye noxinzelelo emadolweni xa usebenza, ugxuma, kwaye wenza ukukhwabanisa kwezemidlalo.

Imizimba ye-Plyometric kunye nokuqeqeshwa kwe-neuromuscular yamadolo kungabandakanya:

• Ukungena komlenze omnye
• Yenza imiphunga
• Iiplomometric hops lateral

Omnye umcebisi obalulekileyo xa usebenza kwi-plyometrics yakho emadolweni: qiniseka ukuba idolo lakho lihambelane ne-ankle yakho xa ugxuma kunye nokufika. Umthetho omhle wesithupha unokuhlala uhlala emadolweni phezu kwezandla zakho ezisezantsi ukuze uqiniseke ukuba ulungelelwano ngelixa uxhuma. I-PT yakho inokuqinisekisa ukuba uyayenza ngokuchanekileyo.

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Ngebhayisekile

Ukuhamba ngebhayisiki esityebileyo kunokuba yinto ebalulekileyo yodolo lwakho lwe-meniscus yeprogram yokusila. Ukuhamba ngebhayisikili kunokufumana ezininzi iingenelo, kuquka:

• Inokuphucula ukuhamba kweendolo zakho
• Inokuphucula ukunyamezela komzimba kwimilenze
• Umsebenzi ongeyomzimba, onokunciphisa uxinzelelo kunye noxinzelelo nge knee kunye ne-meniscus eyalimala.

Umgqirha wakho wenyama unokunceda ukugqiba inani lexesha okufanele ugibele ngalo kunye nexabiso elifanelekileyo lokumelana nemeko ethile. Ngokuqhelekileyo, kucetyiswa ukuba ugibele imizuzu engama-20 ukuya kwe-30, iintsuku eziliqela ngeveki.

I-meniscus izinyembezi zingabangela ukulimala okubuhlungu kunye nokwenyantisayo oku kunokukunqanda ukwenza umsebenzi wakho oqhelekileyo kunye nomsebenzi wokuzonwabisa. Ngokusebenza kunye nodokotela kunye ne-PT kunye nokubandakanya kwinkqubo yokuqhuba umsebenzi, unokubuyela ngokukhawuleza kwizinga eliphezulu lomsebenzi kunye nomsebenzi.

> Umthombo:

> Katz, JN, etal. Ugqirha ngokuchasene noPhyiscal Therapy kwi-Meniscal Tear and Osteoarthritis. NEngl J Med, 2013; 368: 1675-84.