Ulwaphulo lwezonyango Uvavanyo lwe-Hip Impingement

I-FAI: Ukuqanjwa kwe-Femoroacetabular Expingement Exercises

Ukufakela kwe-Femoroacetabular (FAI) yimeko enqanyeni okanye ezinqeni ezinokubangela ubuhlungu be-hip, intlungu yomlenze, kunye nokuhamba okuthe ngqo. Intlungu evela kwi-FAI inokukunqanda ukwenza umsebenzi wakho oqhelekileyo okanye imisebenzi yokuzonwabisa. Ukuba unayo i-FAI, unokufumana inzuzo ekusebenzeni nomgulana wenyama ukuze kukuncede uphinde uphinde uhlambele, usebenzise amandla kwaye uphucule ukuhamba ngokukhululeka kwentlungu.

Ukuzilolonga njenge-Primary Primary Treatment for FAI

Xa u tyelela iPT unyango lwe-FAI, unokunikezela ngeendlela ezahlukeneyo zokunyanga iintlungu zakho kunye nokunyakaza kokungasebenzi. Indlela yokwelapha , njengotshisa okanye ukuvuselela ugesi , isenokusetyenziswa ukulawula intlungu kunye nokuphucula umsizi. (Ukunyamekela kufuneka kusetyenziswe apha; ukunyanga okungazange kwenziwe ukuba kusebenze kakhulu kwiimeko ezininzi zamathambo ezifana ne-FAI.)

Ukuba unayo i-FAI, inokwenzeka ukuba, ugqirha wakho womzimba uya kunika imiyalelo yokuba wenze. Ukuzivocavoca makube sisixhobo sakho esiyinhloko kunyango lwe-FAI. Ngoba? Ngenxa yokuba uphando lubonise ukuba ukusetyenziswa okufanelekileyo kunokukunceda ukuba uphinde uphinde uphinde uphathe iziganeko ezizayo zeentlungu ezivela kwi-FAI. Ngaphezu koko, ukusetyenziswa kwe-FAI kukhuselekile ukwenza, kwaye bakubeka ekulawuleni unyango lwakho kwaye unakekele imeko.

Ndiyaqalisa

Nantsi isampula yokuqhuba isampula ye-hip FAI enokuhlangana nayo xa u tyelela iP PT kule meko. Ukuzivocavoca kugxila ekuphuculeni ukuhamba kwe-hip kunye nokuguquguquka, amandla , ukulingana, kunye nokuhamba ngokubanzi komsebenzi. Khumbula, ngaphambi kokuba uqale le nto, okanye nayiphina inkqubo yovavanyo, jonga kunye nogqirha wakho ukuqinisekisa ukuba umsebenzi ukhuselekile ukuba uyenze. Kwakhona, sebenze ngokusondeleyo kunye ne-PT ukuze uqiniseke ukuba usebenzisa kakuhle kwaye wenza ukusetyenziswa okufanelekileyo kwimeko yakho ethile.

1 -

I-Hip Flexor Stretch

Abantu abaninzi abane-hip ye-hip banamava e-muscle ebizwa ngokuba yi-iliopsoas. Ezi zihlunu eziphambi kwamagqabi akho zinceda ukugoba i-hip up, kwaye ukuqina apha kungabangela esinye sezizathu zengqondo yokuchukumisa ozifumanayo phambi kwesikhumba sakho xa uhleli okanye ugoba umlenze wakho nge-FAI.

Ukubamba izihlunu ze-hip flexor kungaba yinxalenye ebalulekileyo yeprogram yakho yohambo lwe-FAI. Nantsi indlela oyenza ngayo:

1. Ngena kwisigxina sokuguqa ngamadolo akho phantsi. Amadolo ephantsi kufuneka abe yinto ene-hip flexor enqwenela ukuyilula. Unyawo lwakho lufanele lube ludibene phantsi phantsi phambi kwakho.
2. Gcina umqolo wakho ngqo ngqo nesifuba sakho esiphakamileyo, kwaye uhambe ngokuthe ngcembe umzimba wakho phambili.
3. Misela ngokukhawuleza izibilini zakho ngokudweba inkinobho yakho yesisu kwisigodlo sakho.
4. Ukuqinisa imisipha yakho.
5. Ufanele uzive unwebe kakuhle phambi kweyakho nomlenze emlenzeni ngegolo phantsi.
6. Yibambe iselula imizuzwana engu-15 ukuya kwe-30, uphinde uphinde uphindwe kathathu.

Khumbula ukuyeka ukunweba xa uziva uhlungu buhlungu emlonyeni wakho okanye emlenzeni. Naluphi na ukungaxhatshazi ovakalelwa xa ulula kufuneka uhambe xa ubuyela kwindawo yokuqala yalo msebenzi.

2 -

Piriformis Stretch

Isisundu sakho se-piriformis siphezulu kwi-hip yakho ngaphantsi kwemizimba yakho ye-gluteus. Isebenza ukujikeleza nokuzinzisa umlenze wakho, kwaye unokuziva unzima xa unesigqubuthelo se-hip okanye i-FAI. Ingcali yakho yomzimba inokuthi unwebe isifuba sakho se-piriformis njengenxalenye ye-FAI rehab. Nantsi indlela oyenza ngayo:

1. Thetha emhlane wakho ngamadolo akhokile.
2. Phambuka umlenze ukuba wolule phezu kwedolo lakho eliguqa ukuze isangqa sakho siphumle ngaphaya kwegama lakho.
3. Gamba umlenze womlenze wakho uxhasa umlenze wakho osigqobileyo, kwaye uyifake ngobumnene kwisifuba sakho.
4. Umele uzive unobumba obuncinane kumqolo wakho.
5. Yibambe iselula imizuzwana engu-15 ukuya kwe-30, uze uphumle. Phinda kathathu.

Ukwelula kwesinye i-piriformis kunye ne-hip yangemva kwakho ukulala nje kumqolo wakho uze uphakamise idolo lakho kwelinye icala. Yibambe ngezandla zakho, kwaye ubambe ngenyameko kude kube yinto evelayo emva kwentshukumo yakho. Kwakhona, ubambe imizuzu engama-15 ukuya kweyesi-30, uphinde uphinde uphindwe kathathu. Yeka ukuba uvakalelwa nayiphi intlungu ekhulayo okanye ehlala njalo.

3 -

Uluhlu lweZityalo

Ukuba unayo i-FAI ye-hip, unokuziva unyanzelekile emthangeni wakho wangaphakathi kunye ne-groin. Umgulana wakho wenyama unokuthi unwebe izihlunu zakho ze-groin, okanye i-hip adductors, njengenxalenye yeprogram yakho ye-PT. Nantsi indlela onokuyenza ngayo i-groin stretch ephumelelayo, ebizwa ngokuba yi-butterfly:

1. Hlala uphakamise ngokukhawuleza kwaye imilenze yakho phambi kwakho.
2. Gqiba ngamadolo, ujikeleze amathanga akho, kwaye ubeke inyawo zakho ezinyaweni ndawonye.
3. Mva uvumele amadolo akho aguqe awele phantsi kuze kube yilapho isalathisi sivalelwa emthonjeni wakho wangaphakathi kunye ne-groin.
4. Yibambe iselula imizuzwana engu-15 ukuya kwe-30, uphinde uphinde uphindwe kathathu.

Khumbula ukuyeka ukuba uziva unyameko enyeni yakho. Ukuba oko kwenzeka, jonga kwi-yourrapist yakho yomzimba.

4 -

Ukomeleza iSandi

Xa umphathiswa wakho womzimba wenza uhlolo lokuqala kunye novavanyo kwi-hip yakho ye-hip, unokufumana ubuthathaka kwiimisipha zakho. Ukusebenza ekuqiniseni i-hip ingaba yinkalo enye yenkqubo yovavanyo lwakho lwe-hip FAI. Ukuzivocavoca ozenzayo kwi-PT (okanye njengenxalenye yenkqubo yovavanyo lwekhaya) ingaquka:

• Bridges
• Bridges Single Leg
• Amabhuloho eBhola
• Iigobolondo zeClam
• Ukunyuka kwama-Hip
• Umlenze ochanekileyo uphakamisa
• Ibhendi ehamba phambili
• Ukuphakamisa i-Isometric ukuphakamisa

Ezi zifundo ziyakwenziwa imihla ngemihla, okanye i-PT iyakumisela ukuba wenze yonke imihla. (Ngamanye amaxesha unandipha imini okanye ezimbini zokuphumla kwiisifuba zakho ze-hip kulunge xa ​​uhlaziya i-FAI yakho).

5 -

Ukomeleza okuKhulu

Ukuba une-hip FAI, unokufumana inzuzo ekusebenziseni izinto eziphambili. Ngoba? Ngenxa yokuzilolonga okwenza ingundoqo yakho-izibilini, izihlunu ze-hip, kunye nezihlunu ezisezantsi, zonke zifakwe kwi-pelvis. I-pelvis yakho igcina isakhelo sokubambisana kwakho, ukuze ufumane ukulawula kakuhle kwe-neuromuscular yengundoqo yakho kunye neentloko zingabandakanyeka kwiprogram yovavanyo lwe-FAI.

Ezinye zibonisa ukuba i-PT yakho inokumisela yona ingundoqo yakho ingaquka:

• Ukuhamba kwepelvic
• Iwashi le-pelvic
• Bridging
• Ukuphakanyiswa komlenze ngokuthe ngqo

Ukusetyenziswa okubalulekileyo kunokwenzelwa ukuphindaphinda kwama-15 ukuya kwe-20. I-PT yakho inokubonisa indlela yokwenza umsebenzi ngamnye. Khawukhumbule nje ukuyeka nayiphi na imisebenzi eyenza intlungu.

6 -

Ukulinganisela kunye nokuPhathwa kwemisebenzi

Elinye iqela elibalulekileyo kwiprogram yakho yokubuyiswa kwe-FAI inokulinganisela kunye nokuqeqeshwa kwendawo. (Ukufunyanwa ngumntu nje ngokuziqonda komzimba wakho kunye nendlela udibana ngayo nemeko.) Ukuphucula ibhalansi yakho kunokukunceda ufumane ukulawulwa kwendawo yakho yeplavic kunye nendawo ephantsi, uthinte uxinzelelo lwakho kunye nokunciphisa intlungu evela kwi-FAI.

Ukuqhelaniswa kwemisebenzi kunokuqalisa ngokulula komlenze omnye. Unokuma ngenyawo olunye, ubambe ibhalansi yakho imizuzwana engama-30. Ukwenza lo msebenzi ube mngeni kunzima, zama ukuvala amehlo akho okanye ukuma kwindawo engapheliyo njengowomqulo okanye uphahla.

Imisebenzi yokulinganisela ibhalansi ingaquka:

• Isikwere somlenze omnye
• Umlenze ongatshatanga umgca ngebhola
• Ukusebenzisa ibhodi yeBOSU okanye yeBAPS
• Ukuma ebhodini lokulinganisela okanye kwibhodi yebhodi

Omnye umcebisi obalulekileyo malunga nokusebenza ekuphuculeni ibhalansi kunye nokusebenza: Kumele wenze iimeko apho ubunzima bakho bunzima, kodwa kufuneka uhlale ukhuselekile xa wenza njalo. Qinisekisa ukuba unokuthile okuzinzile ekufuphi ukugcina ukulawula ukulinganisela kwakho kunye nokukhusela ukuwa.

7 -

Uqeqesho oluSebenzayo

Ukuba intlungu yakho ye-hip evela kwi-FAI ikuthintela ukwenza umsebenzi wakho oqhelekileyo okanye umsebenzi wokuzonwabisa, wena PT ungasebenza kunye nawe ukukunceda ukuba ubuyele emsebenzini ophezulu.

Ukuba intlungu yakho ye-hip ikuvimbela ukwenza imisebenzi yakho yesiqhelo yomsebenzi, i-PT inokukunceda ukufumana izicwangciso ukuba ufeze imisebenzi enxulumene nomsebenzi. Ukuba ukuthatha inxaxheba kwimidlalo kuncitshiswe, umphathiswa wakho unokusebenza kunye nawe ukuba abuyele kwibala lemidlalo. Ukuzivocavoca kunye nemisebenzi enokuyenza ngeli nqanaba leprogram yovavanyo lwe-FAI ingaquka:

• Ukufunda ukuxhamla kunye nomhlaba ngokufanelekileyo
• Ukuqhuba ukuhlolwa komlenze omnye kunye noqeqesho
• Ukuqhubeka nokwandisa ibhalansi kunye nokulawulwa kwe-neuromuscular of your hips, i-pelvis, kunye nemigangatho ephantsi

Khumbula, iprogram yakho yokulungiswa kwe-FAI kufuneka ijoliswe kwiimfuno zakho ezithile. Wena kunye nodokotela wakho wenyama kufuneka usebenzisane kunye nokuceba inkqubo yokuqeqesha kunye noqeqesho ekuncedeni ukuba ubuyele kwizinga eliphezulu lomsebenzi.

ILizwi

Ukuba une-hip ye-FAI, unokufumana inzuzo yonyango ekuncedeni ukuba uphinde uphinde uhlawule ngokuhamba, amandla kunye nokuhamba okuhambayo okungahambi kakuhle. Umgulana wakho wenyama kufuneka abe ngumhlobo othembekileyo ekuncedeni ukuba uphinde uhambe. Ngelixa i-FAI ingaba imeko ebuhlungu, ukuzivocavoca-njengaye kule nkqubo-kunokukunceda ukuba ubuyele kumgangatho wakho oqhelekileyo womsebenzi ngokukhawuleza nangokukhuselekileyo.

> Umthombo:

> Ulonga, i-PD, ne-etal. Ukwelashwa okungabambiswanga kwe-Femoroacetabular Impingement: Uhlolo lokuHlola lweeNcwadi. I-Journal ye-PMR. 2013; 5 (5): 418-426.