Ukuzivocavoca kwe-Meniscus Tear

-Delile

• Kuyini ukukhala kwe-meniscus?
• 8 izivivinyo ukuzama
• 1. Isethingi se-Quadriceps
• Izinyathelo:
• 2. Izikwele ezincane
• Izinyathelo:
• 3. Ukuphakamisa umlenze oqondile
• Izinyathelo:
• 4. Ukumba isithende se-hamstring
• Izinyathelo:
• 5. Izandiso zemilenze
• Izinyathelo:
• 6. Isithende sokuma siyaphakama
• Izinyathelo:
• 7. Amafutha
• Izinyathelo:
• 8. Ama-curls we-hamstring
• Ukuzivocavoca okufanele ukugweme
• Izinhlobo zezinyembezi
• Ukuhlukumezeka okukhulu
• Izinyembezi eziguqukayo
• Ukwelashwa okuhlukile
• Ngemuva kokulimala
• Ukubonana nodokotela nini
• Isikhathi sokutakula
• Okubalulekile

Kuyini ukukhala kwe-meniscus?

Izinyembezi ze-meniscus ukulimala okuvamile emadolweni okuvame ukuthinta abantu abadlala imidlalo yokuxhumana. Kungabangelwa futhi ukuwohloka nokwenza imisebenzi yansuku zonke ebeka ingcindezi edolweni, njengokucoboshisa ukuze uthathe okuthile noma ungene noma uphume emotweni.

Lokhu kulimala kwenzeka lapho umuntu edabula uqwanga oluvikelayo emadolweni.

Izinyembezi ze-meniscus azihlali zibuhlungu ngaso sonke isikhathi, kodwa zingadala ukuvuvukala nokungazinzi emadolweni. Idolo lingakhiya, futhi ungaba nenkinga yokulihambisa.

Uhlobo lokulimala, nezimpawu zomuntu, kusiza udokotela ukuthi anqume ukwelashwa kwe-meniscus. Isibonelo, abantu abasha kanye nalabo abaye babhekana nokulimala okubuhlungu kungenzeka ukuthi badinga ukuhlinzwa kunabantu asebekhulile abanokulimala okungapheli kwe-meniscus.

Odokotela bavame ukuncoma izivivinyo zokwelashwa ngokomzimba ukusiza ukuzinzisa ukujoyina.

8 izivivinyo ukuzama

Lapho usuthole imvume kudokotela wakho ukuqala ukuzivocavoca, zama ezinye zalezi zivivinyo ukukhulisa amandla nokuzinza kwakho kulandela ukukhala kwe-meniscus.

1. Isethingi se-Quadriceps

Ukuhlelwa kwe-Quadriceps ukuzivocavoca kwe-isometric ukuqinisa imisipha yethanga langaphambili.

Izinyathelo:

• Hlala phansi uvule imilenze phambi kwakho. Ungaphinda ulale phansi, uma ukhetha.
• Gxila ekuqiniseni noma kunkontileka ama-quadriceps. Ungakufeza lokhu ngokucabanga ukuthi ucindezela ngemuva kwedolo lakho phansi.
• Bamba ukusikwa kwemisipha amasekhondi ayi-10 kuye kwangama-20.
• Phinda izikhathi eziyishumi. Phumula imizuzwana engama-30 kuye kumzuzu owodwa, bese uphinda izinyathelo.

2. Izikwele ezincane

Ama-mini-squats ngolunye uhlobo lokuzivocavoca olungaqinisa ama-quadriceps.

Izinyathelo:

• Yima ufulathele udonga, amahlombe nekhanda ubhekane nodonga. Izinyawo zakho kufanele zihlukaniswe ububanzi behlombe nonyawo olungu-1 odongeni.
• Gobisa amadolo akho kancane ukuletha izinqe zakho phansi.
• Misa cishe ku-15 degrees of bend, uzwe imisipha emathangeni akho isebenza.
• Ungavumeli i-squat yakho ijule kakhulu kangangokuba amathanga akho afana phansi. Lokhu kufaka ingcindezi enkulu emadolweni akho.
• Bamba lesi sikhundla imizuzwana eyi-10, bese uslayida umzimba wakho kancane ubuyele lapho uqala khona.
• Phinda izikhathi eziyi-8 kuya kwezingu-10. Phumula imizuzwana engama-30 kuye kumzuzu owodwa, bese uphinda izinyathelo.

Akudingeki ngaso sonke isikhathi ukuthi wenze lo msebenzi odongeni, kepha ungeza ukuzinza okukhulu. Ungabamba futhi ifenisha eqinile ukuze ulinganise.

3. Ukuphakamisa umlenze oqondile

Lo msebenzi womabili uqinisa ama-quadriceps futhi welula imisipha, noma imisipha ekhuphuka emhlane wamathanga akho.

Izinyathelo:

• Lala phansi unyawo lwakho lwesobunxele luphansi phansi umlenze wakho wokunene weluliwe. Gcina umhlane kanye nesifuba sakho kungathathi hlangothi. I-pelvis yakho kufanele ifakwe kancane ukusekela umhlane wakho.
• Flex unyawo lwakho lokudla bese uqinisa imisipha yakho yethanga. Kancane kancane, ngendlela elawulwayo, phakamisa umlenze wakho wesokudla phansi.
• Phakamisa umlenze wangakwesokudla ube ngama-degree angama-45, noma lapho idolo lakho langakwesokudla liphakama elifanayo nedolo lakho lesobunxele.
• Yehlisa umlenze wangakwesokudla. Phindaphinda okungu-25 okuphelele. Phinda ukuzivocavoca emlenzeni wesobunxele.

4. Ukumba isithende se-hamstring

Lokhu kuvivinya kusebenza ukuqinisa imisipha kanye nokuphonsela inselelo imisipha yesisu.

Izinyathelo:

• Lala ngomhlane uguqe ngamadolo izinyawo ziyisicaba phansi.
• Flex izinyawo zakho ngakho-ke izithende zakho kuphela ezithinta umhlabathi.
• Bamba izithende zakho emhlabathini bese uzihambisa kancane cishe ngamasentimitha ama-4 kuye kwayi-6 ukusuka emzimbeni wakho.
• Buyisela izithende zakho emuva emzimbeni wakho, ubuyele endaweni yakho yokuqala. Kufanele uzwe umsebenzi wokuzivocavoca ungemuva kwamathanga akho.
• Phinda lo msebenzi izikhathi eziyi-8 kuye kwezingu-10, bese uphumula imizuzwana engama-30 kuye kumzuzu owodwa. Yenza isethi eyengeziwe.

5. Izandiso zemilenze

Lo msebenzi ungenziwa ngenkathi uhleli phansi, okusho ukuthi ungakwenza cishe noma kuphi. Zama ukusetha kabili noma kathathu ngosuku.

Izinyathelo:

• Hlala esihlalweni noma ebhentshini eliqinile izinyawo zakho ziyisicaba phansi.
• Flex unyawo lwakho lokunene bese uphakamisa unyawo lwakho phansi, uqondise umlenze wakho wesokudla. Kufanele uzwe imisipha ephambi kwethanga lakho isebenza.
• Yehlisa kancane unyawo endaweni yakho yokuqala.
• Phinda izikhathi eziyishumi ohlangothini lwesokunene, bese umlenze wangakwesokunxele. Ungazama futhi ukuzivocavoca ngonyawo olucijile.

6. Isithende sokuma siyaphakama

Lokhu kuvivinya umzimba kuqinisa imisipha yakho ye-gastrocnemius kanye ne-soleus, ehlangana yakha imisipha yakho yethole.

Izinyathelo:

• Misa izinyawo zakho ububanzi be-hip-wide ngaphandle kwezandla zakho ziphumule kancane esihlalweni noma kwikhawunta ukuze uthole ukwesekwa.
• Phakamisa kancane izithende zakho phansi bese ukhuphukela emabhola ezinyawo zakho.
• Misa kancane phezulu, bese wehlisa kancane kancane izithende zakho phansi emhlabathini.
• Yenza amasethi ama-2 kuya kwangu-3, ​​aneziphinda eziyi-8 kuye kwezingu-10 ngesethi ngayinye.

Amathiphu: Qinisa imisipha yakho ye-gluteus (izinqe) ibhalansi. Gcina amaqakala akho esesimweni sokungathathi hlangothi ukuze uwavikele ekugingqeni aye emaphethelweni angaphandle ezinyawo zakho.

7. Amafutha

Lokhu kuvivinya kuhlose abathumbi bakho be-hip. Kukusiza ukuqinisa imisipha yakho ye-gluteus medius ne-gluteus minimus.

Izinyathelo:

• Lala ohlangothini lwakho olungalimele, izinkalo zakho zigxunyekwe phezulu komunye nomunye futhi amadolo akho eguqe nge-angle engama-45 degree. Bandakanya umnyombo wakho.
• Lalisa ikhanda lakho engalweni engezansi, bese usebenzisa ingalo yakho ephezulu ukuzinzisa isikhundla sakho.
• Gcina izinyawo zakho zigxunyekwe phezulu komunye nomunye ngaso sonke isikhathi, futhi uphakamise kancane idolo lakho eliphezulu ngangokunokwenzeka ngaphandle kokuhambisa iqolo lakho eliphansi nokhalo.
• Kancane kancane buyisela idolo lakho phezulu endaweni yalo yokuqala.
• Yenza amasethi ama-2 kuye kwayi-3 anama-reps ayi-8 kuye kwangama-12 ngesethi ngayinye.

Ithiphu: Isinqe sakho esiphezulu singafuna ukubuyela emuva emuva ngesikhathi sokuzivocavoca. Zama ukugcina okhalweni lwakho lubekiwe phezulu komunye nomunye futhi kusenjalo ngangokunokwenzeka.

Kulula kakhulu? Songa ibhande lokumelana nethanga lakho ngaphambi kokuqala izivivinyo.

8. Ama-curls we-hamstring

Lokhu kuvivinya umzimba kuqinisa imisipha esemhlane wamathanga akho.

Izinyathelo:

• Lala ngesisu imilenze iqonde. Ungabeka ibunzi lakho ezingalweni zakho.
• Khothamisa kancane idolo lakho ukuze uphakamise unyawo lohlangothi lwakho olimele ulubhekise ezinqeni zakho.
• Yehlisa kancane unyawo lwakho phansi phansi.
• Yenza amasethi ama-2 kuye kwangama-3 anama-reps ayi-8 kuye kwangama-10 ngesethi ngayinye.

Ithiphu: Uma uzwa noma yibuphi ubuhlungu emadolweni akho, ungaguqi idolo lakho kakhulu. Yeka ukwenza umsebenzi uma ubuhlungu buqhubeka.

Ukuzivocavoca okufanele ukugweme

Odokotela bavame ukweluleka ngokwenza izivivinyo ezithile lapho unezinyembezi ze-meniscus. Lezi zivivinyo zingabeka ingcindezi enkulu emadolweni asevele engazinzile.

Gwema ukuzivocavoca okubandakanya:

• ukuzulazula
• ukuqhosha okujulile
• ukusonteka

Uma noma yikuphi ukuvivinya umzimba kukuzwisa ubuhlungu noma kukwenza idolo lakho lizizwe lingazinzile, yeka ukukwenza ngokushesha.

Izinhlobo zezinyembezi

Ngaphakathi kwamadolo kukhona uqwanga oluvikelayo, kufaka phakathi uqwanga lwe-articular kanye ne-meniscal, oluqinisa amalunga futhi lunikeze ukuzinza.

Uqwanga lwe-articular luhlinzekela ukunyakaza okuhlangene okushelelayo. I-meniscal cartilage ithuthukisa amakhono athwala umthwalo wamadolo.

Odokotela bavame ukuhlukanisa izinyembezi ze-meniscal ngezigaba ezimbili: izinyembezi ezibuhlungu kakhulu nezinyembezi eziwohlokayo.

Ukuhlukumezeka okukhulu

Izinyembezi ezibuhlungu ezivame ukwenzeka kakhulu kubagijimi abasha.

Ungase uzwe umsindo ovelayo lapho ulimaza idolo lakho. Ezinye izimpawu zesinyembezi esibuhlungu kakhulu zifaka:

• ukubamba noma ukukhiya ilunga
• ubuhlungu obuhlangene
• ukuvuvukala

Izinyembezi eziguqukayo

Isinyembezi esiwohlokayo sibangelwa ukucindezela okuphindaphindwayo okwenza buthakathaka kube buthakathaka. Lezi zinyembezi zenzeka ngokuhamba kwesikhathi futhi zivame ukubonakala kubantu abaneminyaka ephakathi nendawo.

Izimpawu zezinyembezi ezingapheli ze-meniscal ziyefana nezinyembezi ezinzima.

Ukwelashwa okuhlukile

Kubalulekile ukwazi umehluko phakathi kwezinyembezi ngoba imvamisa kuphela izinyembezi ezibuhlungu kuphela ezilungiswayo ngokuhlinzwa.

Ngaphansi kwamaphesenti ayi-10 wezinyembezi ze-meniscal ezenzeka ezigulini ezineminyaka engama-40 noma ngaphezulu zingalungiswa. Lokhu kuvame ukuthi ukonakala kwezicubu kuthinta ukugeleza kwegazi kuya kuqwanga, okwenza ukuphulukiswa kube mancane amathuba ngemuva kokuhlinzwa.

Udokotela angancoma ukususa izicubu ezilimele futhi asikisele izivivinyo zokwelashwa ngokomzimba.

Ukuvivinya umzimba ngokwelashwa akusho ukwelapha i-meniscus, kodwa kungavimbela ukuqina. Lezi zivivinyo zisiza nasekuqiniseni imisipha ezungeze idolo nokuqinisa idolo ngokuhlanganyela.

Ngemuva kokulimala

Odokotela abajwayele ukuncoma ukuqala inqubo yokwelashwa ngokomzimba ngokushesha ngemuva kokukhala kwezinsizwa. Kunokuvuvukala okuningi nokuvuvukala okudinga ukwehla ngaphambi kokuzivocavoca kungasebenza.

Odokotela bavame ukuncoma ukulandela umthetho olandelwayo we-RICE:

• R ukuphumula. Ungasebenzisi idolo ngokweqile izinsuku ezimbalwa ngemuva kokulimala. Lokhu kuvumela isikhathi sezicubu ukuthi silapheke. Abanye abantu bangagqoka amabhande okuzivikela emadolweni noma basebenzise izinduku ukuze bacindezele idolo.
• Ngingowaseqhweni. Iqhwa lingasiza ukunciphisa ukuvuvukala. Faka i-ice pack embozwe ngendwangu emadolweni imizuzu eyi-10 kuye kwengu-15 ngesikhathi, bese ususa bese ulinda okungenani imizuzu engama-20 ngaphambi kokufaka isicelo kabusha.
• C kwenzelwa ukucindezela. Ukuminyanisa kunganciphisa ukuvuvukala. Abantu abaningi basebenzisa ibhandeshi elibophelelayo ukugoqa idolo.
• U-E ngowokuphakama. Ukuphakamisa idolo kusiza ukunciphisa ukuvuvukala ngokuphoqa uketshezi nokugeleza kwegazi kubuyele enhliziyweni.

Udokotela wakho futhi angancoma ukuthi uthathe izidakamizwa ezingezona ukuvuvukala, kufaka phakathi ibuprofen noma naproxen.

Cishe izinsuku ezintathu kuya kweziyisikhombisa ngemuva kokulimala, udokotela wakho angakusula ukuze uqale ukwenza izivivinyo zokwelapha ngokomzimba.

Ukubonana nodokotela nini

Bheka udokotela wakho uma uhlangabezana nalezi zimpawu ezilandelayo ngemuva kokukhala okusolisayo kwe-meniscal:

• ukukhiya ilunga, okungakhombisa ukuthi ingxenye ethile yezicubu ezilimele ifakwe edolweni
• ukuvuvukala okwedlulele kokuhlangana kwamadolo okwenza idolo libe nzima ukunyakaza
• ubuhlungu obukhulu ngokuhambisa idolo ngokuhlanganyela
• ukuxega kwamadolo noma ubunzima bokubeka isisindo emadolweni

Kufanele futhi ubone udokotela wakho uma ngabe ezinye zezimpawu zakho ziba zimbi ngokuhamba kwesikhathi.

Kwezinye izimo, udokotela angeke akwazi ukulungisa i-meniscus. Esikhundleni salokho, bangancoma ukuthi kususwe izindawo ezilimele zezicubu. Lokhu kunganciphisa ukungakhululeki kanye nemikhawulo yokuhamba.

Isikhathi sokutakula

Isikhathi sokutakula sezinyembezi ze-meniscus singahluka ngokuya ngobukhulu nangohlobo lokulimala.

Izimpawu zezinyembezi zeMeniscus zingathuthuka phakathi kwamasonto amane kuya kwayisithupha ngemuva kokulimala. Uma kudingeka ukuhlinzwa, inqubo yokutakula ingaba yinde, noma kunjalo.

Okubalulekile

Izinyembezi ze-Meniscal ukulimala okuvamile emadolweni okungadingi ngaso sonke isikhathi ukuhlinzwa ukuze kuphulukiswe.

Ukuvivinya umzimba ngokwelashwa, okufana nalokho okugxila kuma-quadriceps nakuma-hamstrings, kunganciphisa ukuqina futhi kuthuthukise izimpawu. Uma izindlela zasekhaya zingasebenzi ekudambiseni ubuhlungu nokungahambi kahle, khuluma nodokotela wakho ngezindlela ongakhetha kuzo zokuhlinzwa.