Ukuzivocavoca kwe-Osteoarthritis Hip

-Delile

• Yini i-osteoarthritis?
• Ukuvivinya umzimba okunomthelela ophansi
• Ukuhamba
• Ibhayisikili elimile
• Ukuzivocavoca kwamanzi
• I-Yoga
• Isi-Tai chi
• Ukuzivocavoca kwemisipha
• Isihlalo sokuma
• Ibhuloho
• Isandiso se-Hip
• Ukuzivocavoca umzimba
• Ukwelula umlenze wangaphakathi
• I-Hip ne-back back elula
• Ukuzungezisa i-hip kabili
• Balance umzimba
• Ukuvivinya umzimba nge-aerobic
• Amathiphu okusiza ekunciphiseni ubuhlungu be-OA hip

Yini i-osteoarthritis?

I-osteoarthritis yisifo esiwohlokayo esibangelwa lapho uqwanga luphuka. Lokhu kuvumela amathambo ukuba ahlangane ndawonye, ​​okungaholela ekuqhumeni kwamathambo, ukuqina nobuhlungu.

Uma une-osteoarthritis okhalweni, ubuhlungu bungakuvimbela ekuzivocavoca umzimba. Ukuntuleka kokuvivinya umzimba kungahle kube nomthelela ekutheni i-osteoarthritis ne-muscle atrophy. Ukuzivocavoca umzimba njalo kungasiza ekuqiniseni imisipha, kuthuthukise ibhalansi, futhi kwenze amalunga akho we-hip azinze.

Ngaphezu kokuvivinya umzimba njalo, ungakhuphula ukunyakaza kwakho ngenkathi wenza imisebenzi ejwayelekile yansuku zonke. Ukungeza inani elilinganisiwe lomsebenzi nsuku zonke kungathuthukisa impilo yakho yonke kanye nokuphila kahle.

Izici ezinjengempilo yakho yonke kanye neminyaka yakho izosiza ekunqumeni ukuthi iziphi izivivinyo ezilungele wena. Ngaphambi kokuqala inqubo entsha yokuzivocavoca, qiniseka ukuthi uxoxa ngayo nodokotela wakho, noma ubacele ukuthi bancome umelaphi womzimba.

Ukuvivinya umzimba okunomthelela ophansi

Lapho uqala uhlelo lokuzivocavoca umzimba, kungcono ukuqala kancane. Ezinye izibonelo zokuzivocavoca okunomthelela ophansi, okungewona okhandlayo zifaka:

Ukuhamba

Uma unezinkinga zokulinganisela, ukusebenzisa umshini wokunyathela (ngaphandle kokuthambekela) kukuvumela ukuthi ubambe. Ukuhamba ngejubane elinethezekile - noma ngabe kungaphakathi noma ngaphandle - kuwumsebenzi omuhle kakhulu onomthelela ophansi.

Ibhayisikili elimile

Ukusebenzisa ibhayisikili elimile endaweni elula kukuvumela ukuthi wakhe amandla akho kancane. Ukusebenzisa ibhayisikili ekhaya lakho kukuvumela ukuthi ugweme ukuhamba kwezimoto futhi ume lapho uzizwa unenkinga.

Ukuzivocavoca kwamanzi

Ukubhukuda kwe-Freestyle kunikeza ukuzivocavoca okulingene. Ukuhamba emanzini kuze kufike okhalweni lwakho kukhanyisa umthwalo emajoyintini akho ngenkathi futhi kunikeza ukumelana okwanele ukuze imisipha yakho iqine. Lokhu kungathuthukisa kakhulu ubuhlungu nokusebenza kwansuku zonke kwezinqulu.

I-Yoga

I-yoga ejwayelekile ingasiza ekuthuthukiseni ukuguquguquka kwamalunga, kuqinise imisipha, futhi kunciphise ubuhlungu. Ezinye izikhundla ze-yoga zingangeza ubunzima okhalweni lwakho, ngakho-ke uma uzizwa ungakhululekile, cela ukufundisa kwakho ukuguqulwa. Isigaba sabaqalayo yindawo enhle yokuqala.

Isi-Tai chi

Ukuhamba okuhamba kancane, okunamanzi kwe-tai chi kunganciphisa ubuhlungu be-arthritis futhi kuthuthukise ibhalansi. I-Tai chi iyanciphisa ukucindezelwa kwemvelo nokunempilo.

Ukuzivocavoca kwemisipha

Imisipha eqinile ingathatha ingcindezi kumajoyini akho esinqe futhi isize ukuthuthukisa ibhalansi. Akufanele uzibandakanye nokuqeqeshwa kwamandla ngaphezu kokuphindwe kabili ngesonto. Izibonelo zokuzivocavoca imisipha zihlanganisa:

Isihlalo sokuma

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Setha isihlalo ngasodongeni bese uhlala ngaphambili kwesihlalo izinyawo zakho ziyisicaba phansi. Hlala emuva emuva izingalo ziwele nezandla emahlombe akho.

Ngekhanda lakho, intamo, nomhlane uqonde, letha umzimba wakho ongaphezulu phambili bese ukhuphukela endaweni emile kancane. Kancane kancane buyela endaweni yakho yoqobo yokuhlala.

Phinda lokhu kuze kube izikhathi eziyisithupha, kancane uqinise amandla akho kuze kube kokuphindaphindwa okungu-12.

Ibhuloho

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Lala phansi ngomhlane phansi. Lapho amadolo egobile nezinyawo zakho phansi, beka izintende zezandla zakho phansi eduze kwezinqulu zakho. Ngomhlane oqondile, phakamisa izinqa zakho phezulu ngangokunokwenzeka. Sebenzisa izandla zakho ukulinganisela. Bese uzithoba phansi.

Phindaphinda kane kuya kweziyisithupha.

Isandiso se-Hip

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Usebenzisa ngemuva kwesihlalo ukuzilinganisela ngenkathi umile, goba phambili kancane bese uphakamisa umlenze wakho wokunene uqonde ngemuva kwakho njengoba uqinisa izinqa zakho. Phakamisa umlenze phezulu ngangokunokwenzeka ngaphandle kokugoba idolo noma ukugoba umhlane.

Ngemuva kokubamba isikhundla isikhashana, yehlisa umlenze kancane. Phinda ngomlenze wakho wesobunxele bese uzama ukuqedela lokhu izikhathi ezine kuye kweziyisithupha ohlangothini ngalunye.

Ukuzivocavoca umzimba

Ukuzivocavoca ngobumnene, noma ukuvivinya umzimba, kusiza ekuhambeni nasekunciphiseni ukuqina.

Ukwelula umlenze wangaphakathi

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Hlala uguqe ngamadolo futhi uthinte amathe ezinyawo zakho. Ukubamba imicu noma amaqakala, goba umzimba wakho ongaphezulu phambili kancane. Cindezela ngobumnene amadolo akho phansi ngezindololwane zakho. Bamba cishe amasekhondi angama-20 kuye kwangama-30.

I-Hip ne-back back elula

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Lala phansi ngomhlane uvule imilenze. Ngentamo yakho phansi, vula isilevu sakho esifubeni sakho. Gobisa amadolo akho bese uwabamba ngezandla zakho. Donsela amadolo akho emahlombe akho ngangokunokwenzeka. Thatha umoya ojulile bese uletha amadolo akho phezulu lapho uphuma.

Ukuzungezisa i-hip kabili

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Lala phansi ngomhlane, uguqe ngamadolo izinyawo ziyisicaba phansi. Ngamahlombe akho phansi, yehlisa kancane amadolo akho kolunye uhlangothi ngenkathi uphendulela ikhanda lakho kolunye. Buyisa amadolo emuva bese uphinda ngakolunye uhlangothi.

Balance umzimba

Ukwenza izivivinyo zokulinganisela izinsuku ezintathu ngesonto kunganciphisa amathuba akho okuwa futhi kukusize uzizwe uvikeleke kakhulu. Izibonelo zokuzivocavoca ezisiza ngokulinganisela zifaka:

• tai chi
• imi ngonyawo olulodwa
• ehamba kancane ehlehla
• ukusebenzisa ibhalansi elula usebenzisa i-Wii Fit

Ukuvivinya umzimba nge-aerobic

Ukuvivinya umzimba nge-aerobic, okubizwa nangokuthi i-cardio noma ukuvivinya umzimba, ngumsebenzi owenza inhliziyo yakho ishaye ngokushesha. Ilungele inhliziyo yakho futhi ingakusiza ukukugcina uphilile emzimbeni jikelele, kodwa qaphela ukuthi ungagcini ngokweqile amalunga akho okhalo.

Buza udokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca umzimba. Ngokuya ngokuthi yini ongayiphatha ngokomzimba, izibonelo zokuvivinya umzimba okunomthelela ophansi zifaka:

• ukuhamba ngesivinini
• ukubhukuda okunamandla
• ibhayisikili elimile
• umdanso we-aerobic

Amathiphu okusiza ekunciphiseni ubuhlungu be-OA hip

• Lalela umzimba wakho bese ulungisa imisebenzi yakho lapho kudingeka.
• Namathela ngokuzivocavoca okunomusa okungaqinisa imisipha okhalweni lwakho.
• Uma uzwa ubuhlungu obukhulayo, yima uphumule. Uma ubuhlungu bamalunga buqhubeka amahora ngemuva kokuthi ume, usuphelile ukuzikhandla okhalweni lwakho.
• Khulisa ileveli yakho yomsebenzi usuku lonke ngokuhamba lapho kungenzeka khona.
• Sebenzisa imishanguzo yokulwa nokuvuvukala okweqile okweqile kwe-hip yakho.
• Qiniseka ukuthi uthola ukulala okuhle ebusuku.
• Phatha isisindo sakho: amakhilogremu angeziwe angaba umthwalo okhalweni lwakho.
• Buza nodokotela wakho uma ucabanga ukuthi kungadingeka ukusebenzisa umhlanga.
• Joyina iklabhu yezempilo noma ikilasi lokuzivocavoca ukukusiza uhlale ugxile futhi usebenza.

Cela udokotela wakho ukuthi ancome umeluleki womzimba oqonda i-osteoarthritis okhalweni. Abahlinzeki bomzimba bangakhomba ukwelashwa ngqo ngesimo sakho futhi banikeze iziphakamiso mayelana nenqubo yakho yansuku zonke.