Amasu amane weKnee Taping

-Delile

• Ungayifaka kanjani itheyipu ukuzinza nokusekelwa
• Nge-kinesiology tape yokuxhaswa okugcwele kwe-kneecap
• Ngenqubo yokuqopha kaMcConnell
• Ungayifaka kanjani itheyiphu ukuxegisa izinhlungu
• Ngezinhlungu zamadolo aphakathi
• Ngezinhlungu zangaphambili zamadolo
• Ungayisusa kanjani i-kinesiology tape (nenye i-tape)
• Amathiphu okususa i-kinesiology tape
• Ezinye izinhlobo zeteyipu
• Ukuthatha

Owesifazane ogijima emvuleni ngamadolo aqoshiwe

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuthinta amadolo umkhuba osetshenziswayo ukudambisa ubuhlungu bamadolo. Kwenziwe futhi ukuthuthukisa ukuxhaswa kwamadolo, okungaphatha futhi kuvimbele ukulimala okuhlukahlukene.

Umkhuba uhilela ukufaka itheyiphu ekhethekile edolweni. Itheyiphu ibekwe ezindaweni ezithile, okuthiwa zilawula ubuhlungu ngokulawula imisipha namalunga.

Uma unezimo ezithile zezempilo ezingathinta ukusakazwa kwakho, khuluma nodokotela wakho kuqala.

Uma ungathanda ukuzama ukuthinta amadolo, thintana nodokotela womzimba noma udokotela wemithi yezemidlalo kuqala. Kuyengezelela kwezinye izindlela zokwelapha, ezingabandakanya ukuvivinya umzimba kanye nama-NSAID. Futhi, kunezinhlobo eziningi zamasu wokuthinta amadolo.

Indlela esebenzela omunye umuntu kungenzeka ingakusebenzeli, noma ngabe unenkinga efanayo yamadolo.

Ake sixoxe ngamasu amane avamile wokuthinta, kanye nezinto kanye namathiphu.

Ungayifaka kanjani itheyipu ukuzinza nokusekelwa

Ukuthinta amadolo kuvame ukwenziwa ukuthuthukisa ukuzinza kwamadolo. Kungasiza ekunciphiseni ubuhlungu nokuhamba ngokweqile kokunyakaza ngesikhathi somzimba.

Imvamisa, amasu angezansi asetshenziselwa ukwelapha izingqinamba ezinjengokulimala ngokweqile noma izinkinga ze-patellofemoral. Futhi zingasiza ukuvimbela ukulimala okuzayo ngokuthuthukisa ukuzinza kwamadolo.

Ukuthepha kufanele kuqiniswe ngokwanele ukuxhasa idolo, kepha hhayi ukuqinisa ngokwanele ukunqamula ukusakazwa.

Nge-kinesiology tape yokuxhaswa okugcwele kwe-kneecap

I-Kinesiology tape iyitape yezemidlalo elula kakhulu. Kucatshangwa ukuthi kunikeza ukusekelwa ngokuzinzisa amalunga nemisipha. Ungathola imikhiqizo eminingi ye-kinesiology tape emakethe.

Ngendlela elandelayo, i-kinesiology tape isetshenziselwa ukuxhaswa okugcwele kwe-kneecap. Lokhu kufanelekile nge-patellofemoral pain syndrome noma ubuhlungu obuzungeze i-patella yakho (i-kneecap) ngaphambili kwamadolo akho. Isimo, esaziwa nangokuthi "idolo lomgijimi," singabangelwa ukusetshenziswa ngokweqile noma ukuphazamiseka kokulandela i-patella.

Izimpahla:

• I-kinesiology tape
• isikele
• isikhumba esihlanzekile

Thenga i-kinesiology tape lapha.

Ukuthinta idolo lakho:

1. Linganisa kusuka ku-tibial tubercle (bump ngaphansi kwe-kneecap yakho) kuya kuthenda yakho ye-quadriceps. Sika imichilo yamateyipu amabili alinganayo. Zungeza imikhawulo ukuze unciphise ukuxebuka.
2. Hlala ebhentshini ugobise idolo. Ikhasi intshi yokuqala yomugqa owodwa. Vikeleka ngaphandle kwesigubhu se-tibial ngaphandle kokwelula.
3. Nweba itheyiphu ibe ngamaphesenti angama-40. Songa itheyiphu ezungeze idolo langaphakathi, ulandele ijika lalo lemvelo. Vikela ukuphela ngaphandle kokwelula. Hlikihla itheyipu ukwenza kusebenze ukunamathela.
4. Phinda ngomugqa wesibili eduze kwedolo langaphandle, uwele emaphethelweni ukuze wakhe i-X.
5. Sika isiqeshana seteyipu isikhathi eside ngokwanele ukusonga ngaphansi kwe-kneecap. Qinisa idolo lakho kancane.
6. Cwecwa ithephu phakathi nendawo. Nweba uye kumaphesenti angama-80 bese ufaka isicelo ngaphansi kwe-kneecap yakho. Songa itheyiphu ezinsinini zakho bese uvikela ukuphela.

I-Kinesiology tape ingahlala esikhunjeni izinsuku ezi-3 kuya kwezi-5. Bheka ukupakisha komkhiqizo ukuthola imininingwane ethile.

Ngenqubo yokuqopha kaMcConnell

Njengokuthinta i-kinesiology, inqubo kaMcConnell isetshenziselwa ukuthuthukisa ukuzinza kwamadolo. Yenzelwe ukuphatha ukuphazamiseka kokulandelela i-patella nobuhlungu ngokwandisa ukwesekwa kwesakhiwo.

Ngale ndlela, uzodinga:

• I-gauze yokunamathela ebanzi engu-2-intshi (ukuvikela isikhumba sakho)
• Iteyiphu yezokwelapha eyi-1/2-intshi ebanzi eqinile non-elastic
• isikele

Thenga i-gauze ne-tape yezemidlalo online.

Njalo qala ngesikhumba esihlanzekile. Ukuze usebenzise indlela yokudonsa emadolweni kaMcConnell:

1. Sika imichilo emibili ye-gauze enamathelayo nomugqa owodwa we-tape eqinile. Imichilo kufanele ibe yinde ngokwanele ukumboza i-kneecap yakho, cishe amasentimitha amathathu kuya kwama-5.
2. Hlala ebhentshini. Nweba idolo lakho uphumule ama-quadriceps akho. Beka yomibili imichilo ye-gauze yokunamathela phezu kwe-kneecap yakho.
3. Vikela i-tape engeyona enwebekayo emaphethelweni angaphandle we-kneecap. Donsela umugqa ubheke edolweni elingaphakathi. Ngasikhathi sinye, cindezela izicubu ezithambile edolweni elingaphakathi ubheke kwi-kneecap.
4. Vikela ukuphela kwetheyiphu emaphethelweni angaphakathi we-kneecap.

Imvamisa, le teyipu ingahlala esikhunjeni amahora angu-18.

Ngokuya ngemidlalo nezimpawu zakho, itheyiphu eqinile ingasetshenziswa kwezinye izinkomba. Udokotela ongokomzimba angakusiza unqume inketho efanelekile.

Ungayifaka kanjani itheyiphu ukuxegisa izinhlungu

Uma unezinhlungu emadolweni, ukuthepha kungasiza. Izindlela ezilandelayo zenzelwe ukuphatha izinhlobo ezithile zokungahambi kahle.

Ngezinhlungu zamadolo aphakathi

Ubuhlungu bamadolo aphakathi nendawo buvela ngaphakathi kwedolo lakho. Ubuhlungu bamadolo angaphakathi bunezimbangela eziningi, kufaka phakathi:

• i-patellar tendonitis
• i-meniscus izinyembezi noma ukugaya
• Ukulimala kwe-MCL

Izimpahla:

• I-kinesiology tape
• isikele
• isikhumba esihlanzekile

Ukufaka i-tape:

1. Sika umugqa owodwa we-10-intshi we-tape. Sondeza emaphethelweni.
2. Hlala ebhentshini, uguqe ngamadigri angama-90.
3. Cwecula i-intshi yokuqala yeteyipu. Vikeleka ngezansi kwedolo lakho langaphakathi, engxenyeni engenhla yesicubu sakho sethole.
4. Nweba itheyiphu ibe ngamaphesenti ayi-10 bese ugoqa ngedolo langaphakathi. Hlikihla itheyipu ukwenza kusebenze ukunamathela.
5. Sika imichilo yamatheyiphu ama-intshi ama-5. Sondeza emaphethelweni. Cwecwa umugqa owodwa usuka enkabeni, welule uye emaphesentini angama-80, bese usebenzisa i-diagonally esizeni sobuhlungu. Vikela ukuphela.
6. Phinda ngomugqa wesibili ukuze udale u- “X.”

Ngezinhlungu zangaphambili zamadolo

Uma unezinhlungu ngaphambili naphakathi nendawo kwedolo lakho, kubizwa ngobuhlungu bamadolo angaphambili. Ngokuvamile kubangelwa i-patellofemoral pain syndrome noma i-knee arthritis.

Imvamisa, inqubo yokuqala eshiwo kule ndatshana (yokuxhaswa ngokugcwele kwe-kneecap) isetshenziselwa lolu daba. Kepha ungazama indlela efanayo nge-pre-cut tape enjenge-Y.

Uzodinga isikhumba esihlanzekile nemichilo emibili ye-Y (eyodwa ende futhi eyodwa ifushane).

Ukufaka isicelo:

1. Sika umugqa omude ongu-Y uye ezinyaweni ezi-1 ukuya kwezi-2. Hlala onqenqemeni lwebhentshi, uguqe ngamadolo.
2. Cwecula i-intshi yokuqala yeteyipu. Kuphephile phakathi kwethanga. Hlukanisa i-Y bese ususe ukuxhaswa.
3. Nweba imisila ibe ngamaphesenti angama-25 kuye kwangama-50. Faka isicelo ohlangothini ngalunye lwe-kneecap. Hlikihla ukuze kusebenze ukunamathela.
4. Cwecula i-intshi yokuqala yomucu omncane u-Y. Vikela ohlangothini olungaphandle lwe-kneecap, uhlukanise i-Y, bese ususe ukuxhaswa.
5. Nweba imisila ibe ngamaphesenti angama-50. Faka umsila ngenhla nangaphansi kwe-kneecap. Hlikihla ukuze wenze kusebenze.

Thenga imichilo yangaphambi kokusika ku-inthanethi.

Ungayisusa kanjani i-kinesiology tape (nenye i-tape)

Iteyipu yamadolo inganamathela kahle. Uma sekuyisikhathi sokuyisusa, cabanga ngalezi ziphakamiso:

Amathiphu okususa i-kinesiology tape

Ukususa kahle i-kinesiology tape:

• Faka uwoyela. Amafutha wezingane noma amafutha omnqumo angakhulula ukunamathela. Gcoba uwoyela kuthephu, linda imizuzu eyi-15 kuye kwengu-30, bese uyisusa eshaweni.
• Isuse kancane. Gwema ukususa ithephu ngokushesha okukhulu, okungacasula noma kulimaze isikhumba sakho.
• Gingqa itheyiphu. Gingqa iteyipu ubuyele kuyo uqobo. Uma kuqhathaniswa nokudonsa, ukuzigingqa kubuhlungu kakhulu.
• Hambisa lapho kukhula khona izinwele. Lokhu kunciphisa ukucasuka esikhunjeni sakho nasezinweleni zezinwele.
• Donsela isikhumba. Ngenkathi uxebula itheyiphu, sebenzisa esinye isandla sakho ukudonsa isikhumba siye kolunye uhlangothi. Lokhu kuthiwa kwehlisa ukungaphatheki kahle.

Ezinye izinhlobo zeteyipu

Umhlinzeki wakho womzimba angancoma ezinye izinhlobo zokuhlinzekwa, njenge-adhesive gauze tape. Zama amathiphu angenhla uma unobunzima ukuwasusa.

Unga:

• Thatha okugeza okufudumele noma ishawa. Njengamafutha omntwana, amanzi afudumele angasiza ukudiliza ukunamathela.
• Faka i-lotion. Lokhu kungasiza ukukhulula ukusekelwa okunamathelayo.
• Faka isicelo seqhwa. Zama ukufaka i-ice pack ukukhipha i-tape.

Ukuthatha

Ukuthinta amadolo kusetshenziselwa ukuphatha ubuhlungu nokwenza ngcono ukusekelwa. Kungakhuphula ikhono lakho lokuzivocavoca, noma ngabe uyalulama ekulimaleni noma uzizwa ungakhululekile. Akufanele icindezele ukugeleza kwegazi, kunalokho inikeze ukusekelwa.

Njengoba kunezindlela eziningi zokuthayipha idolo, kungcono ukubonisana nochwepheshe. Bangakukhombisa inqubo engcono kakhulu nokusetshenziswa kwezimpawu zakho.

Uma kuhlanganiswe nohlelo lokuvivinya umzimba, ukuthepha idolo kungakusiza uthole ukukhululeka.