Izimbangela ze-Hip Pain kusuka ekugijimeni

-Delile

• Kungani ubuhlungu be-hip?
• 1. Ukucindezeleka kwemisipha kanye ne-tendonitis
• 2. IT band syndrome
• 3. Imisipha tendon bursitis
• 4. Isikhombi seHip
• 5. Izinyembezi ze-labral cartilage
• 6. Amathambo aqhekekile
• 7. I-osteoarthritis
• Ukubuyiselwa
• Ukuvimbela
• Okubalulekile

Kungani ubuhlungu be-hip?

Ukugijima kunikeza izinzuzo eziningi, kufaka phakathi ukuthuthukisa impilo yenhliziyo, imizwa nenhlalakahle jikelele. Kodwa-ke, kungadala nokulimala emajoyintini, kufaka phakathi izinkalo.

Ubuhlungu be-Hip buvamile kubagijimi futhi bunezimbangela ezahlukahlukene. Kulula ukuthi izinqe ziqine. Lokhu kungabashiya bengaxegi kakhulu ngaphansi kwengcindezi, okuholele ekucindezelekeni nasekuxakekeni. Ekugcineni, lokhu kungaholela ebuhlungwini nasekulimaleni.

Nazi izimbangela eziyisikhombisa ezivame kakhulu zobuhlungu be-hip ekusebenzeni, kanye nezindlela zokwelashwa nezokuvimbela.

1. Ukucindezeleka kwemisipha kanye ne-tendonitis

Uhlobo lwemisipha kanye ne-tendonitis kwenzeka lapho imisipha esinqeni isetshenziswa ngokweqile. Ungase uzwe ubuhlungu, izinhlungu, nokuqina ezinkalweni zakho, ikakhulukazi lapho ugijima noma uguqule inqulu yakho.

Phatha ubunzima bemisipha kanye ne-tendonitis ngokufaka uqweqwe lwendawo ethintekile izikhathi eziningana ngosuku. Thatha izidakamizwa ezingezona ukuvuvukala (ama-NSAID) njengoba kuqondisiwe. Amacala abucayi angadinga ukwelashwa ngokomzimba.

2. IT band syndrome

I-Iliotibial band syndrome (i-ITBS) ithinta abagijimi futhi ingazwakala ngaphandle kwengalo yakho nedolo. Ibhande lakho le-iliotibial (IT) yizicubu ezixhumanisayo ezihamba ngaphandle kwethanga lakho ziye emadolweni nasethanjeni lakho. Iba nzima futhi icasulwe kusuka ekusebenziseni ngokweqile nokuphindaphindwayo.

Izimpawu zifaka phakathi ubuhlungu nobumnene emadolweni, ethangeni nasesinqeni. Ungazizwa noma uzwe umsindo wokuchofoza noma wokuqhuma lapho unyakaza.

Ukwelapha i-ITBS, thatha ama-NSAID bese uqandisa indawo ethintekile izikhathi ezimbalwa ngosuku. Ukwelulwa nakho kungathuthukisa amandla nokuguquguquka kubhendi yakho ye-IT. Amanye amacala angadinga imijovo ye-corticosteroid.

3. Imisipha tendon bursitis

AmaBursae amasaka agcwele uketshezi aqinisa amathambo, imisipha, nemisipha yelungu lakho le-hip.Ukunyakaza okuphindaphindiwe, njengokugijima, kufaka ingcindezi kuma-bursa sacs, kubangele ukuthi babe buhlungu futhi bavuvukale. Lokhu kuholela ku-bursitis, ebonakala ngokuvuvukala, ukubomvu, nokucasuka.

Ukwelapha imisipha tendon bursitis, phumula emisebenzini yakho ejwayelekile uze uzizwe ungcono. Ice indawo ethintekile izikhathi eziningana ngosuku bese uthatha ama-NSAID ukunciphisa ubuhlungu nokuvuvukala. Kwesinye isikhathi kusetshenziswa imijovo ye-corticosteroid.

Bona owelapha ngokomzimba noma wenze ezinye zalezi zivivinyo ze-hip uwedwa. Hlala ufudumeza umzimba wakho ngokuzelula ngaphambi kokuba ugijime, futhi wenze uhlobo oluthile lokuqeqeshwa kwamandla okhalweni lwakho.

Funa ukunakekelwa kwezokwelapha uma ngokungazelelwe ungakwazi ukunyakazisa isinqe sakho, ukuba nomkhuhlane, noma ube nobuhlungu obukhulu. Ukuvuvukala okukhulu, ukuba bomvu nokulimala nakho kudinga uhambo oluya kudokotela.

4. Isikhombi seHip

Isikhombi se-hip ukulinyazwa esinqeni okwenzeka ngohlobo oluthile lomthelela, njengokuwa noma ukushaywa noma ukukhahlelwa. Indawo ethintekile ingahle ivuvuke, ilimale futhi ibe buhlungu.

Uma unesinqe esilimele, phumula size silulame. Zama amanye ala makhambi asekhaya ukunciphisa ukulimaza. Ice indawo ethintekile imizuzu eyi-15 kuye kwengama-20 amahlandla ambalwa ngosuku.

Ukuze unciphise ukuvuvukala nobuhlungu, sebenzisa ibhandeshi elibizayo njenge-compress. Kanye nama-NSAID, imijovo ye-corticosteroid inganconywa ngokuhamba kwesikhathi.

5. Izinyembezi ze-labral cartilage

I-lab labrum yi-cartilage engxenyeni engaphandle yesokhethi lejoyini lakho le-hip. Iqinisa futhi iqinise inyonga yakho, ivikele phezulu kwethanga lakho ngaphakathi kwesokhethi lakho le-hip. Izinyembezi zeLabral zingenzeka ngokunyakaza okuphindaphindwayo, njengokugijima.

Uma unezinyembezi ze-hip labral, ubuhlungu bungahambisana nokuchofoza, ukukhiya, noma ukubamba umsindo noma ukuzwa lapho uhamba. Ukuhamba lapho kusebenza kuzokhawulelwa, futhi ungathola ukuqina. Izimpawu azihlali zicacile noma kulula ukuzazi. Kwesinye isikhathi ngeke ube nazimpawu.

Bheka udokotela wakho uma usola ukuthi unezinyembezi ze-hip labral. Unganikezwa ukuhlolwa ngokomzimba, i-X-ray, i-MRI, noma umjovo wokubulala izinzwa.

Ukwelashwa kungabandakanya ukwelashwa ngokomzimba, ama-NSAID, noma imijovo ye-corticosteroid. Uma ungaboni ukuthuthuka ngalezi zindlela zokwelashwa, kungadingeka ukuhlinzwa nge-arthroscopic.

6. Amathambo aqhekekile

Ukwephula inqulu yakho ukulimala kanzima okubeka engcupheni yezinkinga ezisongela impilo. Ukuqhekeka kwe-Hip kuvame ukwenzeka lapho ithambo elingaphansi kwekhanda le-femur liphuka. Imvamisa, kungumphumela wokulimala kwezemidlalo, ukuwa, noma ingozi yemoto.

Ukuqhekeka kwe-Hip kuvame kakhulu kubantu abadala asebekhulile. Ubuhlungu obukhulu nokuvuvukala kungahle kuhambisane nobuhlungu obukhulu nganoma yikuphi ukunyakaza. Ungahle ungakwazi ukubeka isisindo emlenzeni othintekile noma uhambe nhlobo.

Ngenkathi ezinye izindlela zokwelashwa ezilondolozayo zingasiza ukuphatha izimpawu, isikhathi esiningi sokuhlinzwa kuyadingeka. Isinqe sakho sizodinga ukulungiswa noma ukushintshwa. Ukwelashwa ngokomzimba kuzodingeka ukuze ululame ngemuva kokuhlinzwa.

7. I-osteoarthritis

I-hip osteoarthritis ingadala ubuhlungu obungapheli kubagijimi. Kuvame kakhulu kubasubathi abadala. I-Osteoarthritis ibangela ukuthi uqwanga olukujoyini le-hip ludilike, luhlukane futhi lube brittle.

Kwesinye isikhathi izingcezu ze-cartilage zingahlukana futhi zihlukane ngaphakathi kokuhlangana kwe-hip. Ukulahleka kwe-cartilage kuholela ekuqiniseni okuncane kwamathambo we-hip. Lokhu kungqubuzana kubangela ubuhlungu, ukucasuka nokuvuvukala.

Ukuvimbela nokwelapha i-osteoarthritis kusenesikhathi kubalulekile. Ukudla okulwa nokuvuvukala kanye nemithi kungasiza ekunciphiseni ubuhlungu nasekuthuthukiseni ukuguquguquka. Amanye amacala angadinga ukwelashwa ngokomzimba noma ukuhlinzwa. Ukugcina isisindo esinempilo kubalulekile futhi.

Ukubuyiselwa

Okubaluleke kakhulu, thatha ikhefu ekugijimeni uma uhlangabezana nobuhlungu be-hip. Lapho usuqala ukuzizwa ungcono, kancane kancane buyisela lo msebenzi emuva esimisweni sakho ukugwema ukulimala okuqhubekayo.

Landela ukudla okunempilo ukusheshisa inqubo yokwelashwa. Faka ukudla okunevithamini D ne-calcium eningi. Izibonelo zalokhu kudla zifaka i-salmon, i-sardine, nokudla okuqinisiwe, okufana ne-cereal noma ubisi.

Uma usululeme ngokwanele ukuba uphinde ugijime, kancane kancane qala umkhuba wakho uhhafu wobude nobukhulu. Kancane kancane, sebenzela ukubuyela esimeni sakho sangaphambilini sokugijima uma kufanelekile.

Ukuvimbela

Ukuvimbela ngumuthi omuhle kakhulu wokukhathazeka kwe-hip. Naka amazinga ezinhlungu zakho bese uzibhekela ngokushesha. Njalo welula ngaphambi nangemva kokuzivocavoca. Uma kunesidingo, yeka ukuzelula ngenkathi uzivocavoca, noma uthathe ikhefu ngokuphelele.

Tshala imali ngezicathulo ezisezingeni, ezikufaka kahle ezenzelwe ukumunca ukushaqeka. Ukufakwa kwe-Orthotic kungasetshenziselwa ukuthuthukisa ukusebenza nokunciphisa ubuhlungu. Sebenzela ukuqinisa nokwelula hhayi okhalweni lwakho kuphela, kepha ama-glutes akho, i-quadriceps, ne-back back.

Ungahle ufise ukutshala imali kumqeqeshi wakho ukuze afunde ifomu elifanele lokugijima, noma ngabe kungokwesikhashana nje. Bangakufundisa imishini namasu afanele.

Yenza izivivinyo zokuqinisa nokwelula, futhi uhlale ufudumele ngaphambi kokuba ugijime. Ukubuyisa noma i-yin yoga kungasiza ukwelula nokubuyisa izicubu ezixhuma okhalweni lwakho.

Okubalulekile

Ukuphumula kubaluleke kakhulu ekululameni kwakho. Uma uhlangabezana nobuhlungu be-hip ngokugijima, mhlawumbe ujabulela indlela yokuphila esebenzayo. Ukuhlala eceleni kungahle kungabi kuhle, kodwa nakanjani kuyindlela yakho engcono kakhulu uze uthole ukululama okugcwele.

Uma ubuhlungu bakho be-hip buqhubeka noma buvela kaningi, bheka umuthi wezemidlalo noma udokotela wamathambo. Bangakunika ukuxilongwa okufanele nohlelo olufanele lwezokwelapha.

Funa ukunakekelwa kwezokwelapha ngokushesha uma unokulimala kwesinqe okuhambisana nobuhlungu obukhulu, ukuvuvukala, noma izimpawu zokutheleleka.