Ukuzivocavoca Kokwelapha Nokuvimbela Umgijimi Womgijimi (Patellofemoral Syndrome)

-Delile

• Yini idolo lomgijimi?
• Ukuzivocavoca okungu-10 kwedolo lomgijimi
• 1. Ukuma kwe-quad emi
• 2. Ukuma kwe-hip flexor elula
• 3. Ukuqondisa umlenze oqondile
• 4. Ukuma kwethole okumile
• 5. Khuphuka
• 6. Ukuvivinya umzimba nge-Clam
• 7. Isilayidi sodonga
• 8. Ukukhahlela imbongolo
• 9. IT band elula
• 10. Ukwelula imisipha
• Ezinye izindlela zokwelapha namakhambi okuzama ekhaya
• Ingabe ukuzivocavoca ukwelashwa okusebenzayo kwedolo lomgijimi?
• Kuthatha isikhathi esingakanani ukululama?
• Ulikhomba kanjani idolo lomgijimi
• Ungalivimbela kanjani idolo lomgijimi
• Ukudla okudlela endlini

Yini idolo lomgijimi?

Idolo lomgijimi, noma i-patellofemoral syndrome, ukulimala okungadala ubuhlungu obuthuntu, obuhlungu ngaphambili kwamadolo nxazonke ze-kneecap. Kuvamile kubagijimi, abagibeli bamabhayisikili, kanye nalabo ababamba iqhaza kwezemidlalo ezibandakanya ukweqa.

Izimpawu zamadolo omgijimi zingase zithuthuke ngemuva kokuphumula ekuzivocavoceni nasekubandiseni indawo. Ukuzivocavoca ekhaya nokunwebeka ekhaya nakho kungasiza.

Funda ukuze ufunde izivivinyo nezinye izixazululo zasekhaya ongazizama. Uma ubuhlungu bungapheli ngemuva kwamasonto ambalwa okwelashwa kwasekhaya, noma uzwa ubuhlungu obubukhali, bheka udokotela wakho.

Ukuzivocavoca okungu-10 kwedolo lomgijimi

Ukuze uthole ubuhlungu bamadolo omgijimi, zama izivivinyo ezahlukahlukene ezigxile ekuqiniseni idolo, okhalweni, kanye ne-quadriceps. Ungase futhi welule i-hip flexors yakho nemisipha yakho.

Ukuqiniswa kuzosiza ukugcina idolo lizinzile ngenkathi ligijima, kanye nokusiza ukukhulisa ukuguquguquka kwemilenze futhi kunciphise ukuqina.

Iningi lezivivinyo ezingezansi zingenziwa kumlenze owodwa noma womabili. Uma uzwa ubuhlungu bamadolo ngapha nangapha, buyela emuva ekunwebeni bese weqa lokho kuvivinya umzimba.

Ukuze uthole imiphumela emihle, zama ukwenza umsebenzi ngamunye nsuku zonke amasonto ayisithupha.

1. Ukuma kwe-quad emi

Izindawo ezisetshenzisiwe: i-quadriceps ne-hip flexor

1. Yima mpo.
2. Finyelela ngemuva komzimba wakho ukuze ubambe unyawo lwakho lwesobunxele ngesandla sakho sobunxele. Letha isithende sakho sangakwesobunxele kuma-glutes akho, noma lapho kungabangeli khona ubuhlungu. Ungasebenzisa udonga noma ubambe ihlombe lomngane ukuze ulinganise.
3. Gcina idolo lakho langakwesokunxele liseduze njengokwelula kwakho.
4. Bamba imizuzwana engu-15, bese ushintshela emlenzeni wangakwesokudla.
5. Phinda ukwelula ngakwesokudla.
6. Yenza amasethi ama-2-3 emlenzeni ngamunye.

Uma le nguqulo ilimaza amadolo akho, ungenza ukwelula okulele esiswini sakho futhi ufinyelele ngemuva kwakho ngedolo lakho. Ungasebenzisa futhi i-yoga strap noma ithawula ukuletha ngobumnene amadolo akho kuma-glutes akho.

2. Ukuma kwe-hip flexor elula

Izindawo ezisetshenzisiwe: i-hip flexors, ama-psoas

1. Qala ngesimo sokuhlukanisa, ngonyawo lwesobunxele phambili nomlenze wesokudla emuva.
2. Beka idolo lakho langemuva kanye nethambo lomsila kancane ukuze babe yintshi eduze kwaphansi ngenkathi ufaka ukhalo lwakho phambili.
3. Gcina umgogodla wakho ungathathi hlangothi. Musa ukugoba noma ukujikeleza umhlane wakho.
4. Bamba imizuzwana eyi-10, bese uphinda ngakolunye uhlangothi.

3. Ukuqondisa umlenze oqondile

Izindawo ezisetshenzisiwe: ama-quadriceps, amahips

1. Lala phansi ngomhlane idolo elilodwa ligobile nge-90-degree angle kanti omunye umlenze weluleke waqonda phansi.
2. Usebenzisa umlenze oweluliwe, qinisa i-quadriceps yakho (umsipha wethanga) bese uphakamisa umlenze uze ube sekhoneni lama-degree angama-45.
3. Phakamisa umlenze wakho imizuzwana emi-2 kule engela ngaphambi kokuwehlisa kancane kancane phansi.
4. Phinda izikhathi ezingama-20. Shintsha imilenze. Yenza amasethi ama-2-3.

4. Ukuma kwethole okumile

Izindawo ezisetshenzisiwe: amathole, amachwane

1. Yima ubheke odongeni. Yelula izingalo zakho ukuze izandla zakho zicindezele udonga kude. Izandla kufanele zibekwe ezingeni leso.
2. Gcina isithende somlenze idolo elilimele liphansi phansi.
3. Hambisa omunye umlenze phambili idolo ligobile.
4. Guqula umlenze ongavuleki (lowo onezinhlungu) ungene ngaphakathi bese uncika kancane odongeni uze uzwe ukunwebeka ngemuva kwemisipha yethole lakho.
5. Bamba amasekhondi ayi-15 kuye kwangama-30, bese ume ume uqonde.
6. Phinda izikhathi ezintathu.

5. Khuphuka

Izindawo ezisetshenzisiwe: glutes, quads

Izinsiza kusebenza ziyadingeka: ibhokisi lesinyathelo noma indiza yezitebhisi

1. Beka unyawo lwakho lwesobunxele esitebhisini.
2. Phakamisa umlenze wakho wokunene emoyeni bese ubamba umzuzwana njengoba umlenze wakho wesobunxele uqonde futhi uqinisa.
3. Yehlisa kancane umlenze wangakwesokudla emhlabathini.
4. Phinda izikhathi eziyishumi, bese ushintsha imilenze, ubeke umlenze wangakwesokudla ezitebhisini.

Izinyathelo zingaba buhlungu uma uhlangabezana nokulimala. Uma izinyathelo zicasula amadolo akho, weqa lo msebenzi. Ngemuva kokuthi ululame, lokhu kuvivinya umzimba kungaba yindlela enhle yokuqinisa imilenze yakho kanye nama-glutes futhi unciphise ubungozi bokulimala.

6. Ukuvivinya umzimba nge-Clam

Izindawo ezisetshenzisiwe: okhalweni, glutes

1. Lala ngapha nangapha ukhalaze futhi uguqe ngamadolo izinyawo zifakwe phezu komunye nomunye.
2. Kancane kancane phakamisa umlenze wakho ophahleni lapho izithende zakho ziqhubeka zithinta, zakha isimo sombumbulu.
3. Bamba imizuzwana emi-2, bese wehlisa umlenze ophezulu kancane.
4. Yenza kuze kufike ku-15 reps. Uma kungenabuhlungu, shintsha izinhlangothi bese uphinda. Yenza amasethi ama-2 ohlangothini ngalunye.

7. Isilayidi sodonga

Izindawo ezisetshenzisiwe: ama-quads, ama-glutes, namathole

1. Qala ukuma umhlane wakho ubheke odongeni. Izithende zakho kufanele zibe ngamasentimitha ayisithupha ngaphambi kwethambo lakho le-hip, futhi izinyawo zakho kufanele zibe kude nehlombe.
2. Ukuhamba kancane, slayida umhlane wakho nezinqe phansi udonga kuze kube yilapho amadolo akho eguqe nge-angle engama-45 degree.
3. Bamba lesi sikhundla cishe imizuzwana emi-5, bese uyasukuma.
4. Phinda isilayidi izikhathi eziyi-10-15. Yenza amasethi ama-2-3.

8. Ukukhahlela imbongolo

Izindawo ezisetshenzisiwe: glutes

1. Qala kumata we-yoga, ithawula, noma ingubo kuzo zozine izinyawo, izingalo ziqonde, amadolo ngaphansi kwezinqe, namahlombe ngaphezulu kwezihlakala.
2. Kancane phakamisa umlenze wakho wesobunxele ngemuva kwakho bese uwunweba ubheke emuva kukati. Yiphakamisele phezulu ukuphakama futhi ugcine unyawo lwakho luguquguqukile.
3. Ukugcina umhlane wakho ucabalele, cindezela isithende sakho ubheke ophahleni umzuzwana, bese usiphonsa emuva kubude be-hip
4. Phinda izikhathi eziyishumi emlenzeni wesobunxele, bese ushintshela ngakwesokudla.

9. IT band elula

Izindawo ezisetshenzisiwe: glutes, okhalweni, imilenze engenhla

1. Qala ukuma, umlenze wakho wesobunxele uwelele ngaphesheya kwesokudla.
2. Ngesandla sakho sokudla uphakamise phezu kwekhanda lakho, kancane kancane qala ukuncika ngakwesokunene uze uzwe ukunwebeka.
3. Bamba kuze kube yimizuzwana engu-10.
4. Shintsha imilenze bese uyaphinda. Yenza izikhathi ezingama-2-3 emlenzeni ngamunye.

10. Ukwelula imisipha

Izindawo ezisetshenzisiwe: imisipha

1. Lala ngomhlane uvule umlenze wangakwesokudla phambi kwakho.
2. Goba umlenze wakho wesobunxele. Songa izandla zakho ngemuva kwethanga lakho lesobunxele bese kancane kancane uqala ukulidonsela kuwe. Kufanele uzwe ukunwebeka ngemuva kwethanga lakho.
3. Njengoba usondeza umlenze eduze kwakho, zama ukuqondisa idolo ngangokunokwenzeka, isithende sakho sigobekile futhi sikhombe ophahleni.
4. Bamba welule imizuzwana engama-20, bese ushintsha imilenze.
5. Phinda kuze kube kathathu emlenzeni ngamunye.

Ezinye izindlela zokwelapha namakhambi okuzama ekhaya

Ezinye izindlela zokwelashwa zamadolo omgijimi zingafaka okulandelayo:

• Ice idolo lakho nsuku zonke, noma amahlandla amaningi ngosuku, uma kudingeka.
• Khuluma nodokotela wakho ngokuthatha imishanguzo yokudambisa izinhlungu, njengemithi yokulwa nokuvuvukala engeyona eye-steroidal (NSAIDs), uma uzwa ubuhlungu.
• Zama imisebenzi enomthelela ophansi, njengokubhukuda nokuhamba ngebhayisikili.
• Izindawo ezigoqwayo ezinamagwebu eziqinile.
• Prakthiza izivivinyo eziqinisa amadolo bese ubona owelapha ngokomzimba, uma kudingeka.

Ezimweni ezingavamile, ungadinga ukuhlinzwa uma ukwelashwa okungasetshenziswanga kungasebenzi. Ukuhlinzwa kungadingeka ukuze uqondise kabusha i-angle ye-kneecap yakho. Udokotela wakho angathatha i-X-ray noma i-MRI yamadolo akho ukuze abuke ukulimala kwakho futhi anqume indlela engcono yokwelashwa.

Ingabe ukuzivocavoca ukwelashwa okusebenzayo kwedolo lomgijimi?

Ezimweni eziningi, ukuvivinya umzimba nokunwebeka kungasebenza ekwelapheni idolo lomgijimi.

Ngokuya ngocwaningo olushicilelwe ku-Journal of Orthopedic & Sports Physical Therapy, ukwenza uchungechunge lokuzivocavoca ngamadolo nokuqina okhalweni kathathu ngesonto amasonto ayisithupha kungaba yindlela ephumelelayo yokwehlisa ubuhlungu bamadolo nokwenza ngcono ukusebenza komzimba.

Ngaphezu kwalokho, ucwaningo lwango-2007 luthole ukuthi ukusebenzisa imithambo eyenzelwe wena uqobo yomzimba ukuqinisa ama-quadriceps nokwandisa ukuguquguquka kwemvelo kwakusebenza kangcono kunokwakhiwa kwamadolo noma ukuthepha idolo. Futhi, kwezinye izimo, ukuqinisa ukuzivocavoca umzimba kungasebenza kangcono kunokuthatha ama-NSAID.

Umelaphi angakusiza ukuthi unqume ukuthi iziphi izivivinyo ezizosebenza kakhulu kuwe ngokuya ngesimo sakho. Bangakusiza ekutholeni izivivinyo zokukhomba nokwelula izindawo ezithile. Bazokwazi futhi ukubona uma unokungalingani kwemisipha okudinga ukulungiswa.

Kuthatha isikhathi esingakanani ukululama?

Ukuze ululame ebuhlungwini bamadolo umgijimi, kufanele uqale ngokuphumula. Ungadinga ukunciphisa ukusebenza noma eminye imidlalo, noma ume ngokuphelele uze uzizwe ungcono. Gwema ezinye izinto ezandisa ubuhlungu bakho, njengokuhamba phansi nokwehla ngezitebhisi, ngangokunokwenzeka.

Kuthatha isikhathi esingakanani ukululama edolweni lomgijimi kuzohluka kuwo wonke umuntu. Ngokuphumula neqhwa, ubuhlungu bakho bungaphela emasontweni amabili kuya kwamathathu. Noma, ungadinga ukubona owelapha ngokomzimba ongancoma ukuqinisa nokwelula izivivinyo ukukusiza ubuyele ekusebenzeni.

Bona udokotela uma ubuhlungu bedolo lakho bungapheli ngemuva kwamasonto amathathu. Ungadinga i-X-ray, i-CT scan, noma i-MRI ukuthola imbangela yobuhlungu bakho.

Ulikhomba kanjani idolo lomgijimi

Uma unedolo lomgijimi, ungahle ubone ubuhlungu emadolweni akho:

• ngesikhathi sokuzivocavoca noma ngemuva kwaso
• lapho uhamba phansi noma wehla ngezitebhisi
• lapho ukuqhwaya
• lapho uhleli isikhathi eside

Izimbangela ezivamile zamadolo omgijimi zifaka:

• ukusetshenziswa ngokweqile kwezokusubatha
• ukungalingani kwemisipha
• ukulimala
• ukuhlinzwa ngaphambi kwamadolo

Ungalivimbela kanjani idolo lomgijimi

Kungenzeka kungenzeki ukuvimbela ngokuphelele ubuhlungu bamadolo omgijimi, kodwa izinyathelo ezilandelayo zingasiza ekunciphiseni izimpawu:

• Nciphisa ukusebenza komzimba okunomthelela omkhulu. Ezinye izinsuku zokugijima ezinemisebenzi engeyona noma eyemiphumela ephansi, efana nokubhukuda neyoga.
• Khulisa kancane imayela nokuqina. Ukugijima amamayela amaningi kakhulu, ngokushesha okukhulu, kungaholela ebuhlungwini bamadolo.
• Hlakulela indlela yokuphila enempilo. Ukhuluphele ngokweqile noma ukhuluphele kungabeka ukucindezeleka okwengeziwe emadolweni akho ngesikhathi somsebenzi. Uma ukhathazekile, khuluma nodokotela wakho ngohlelo oluphephile lokwehlisa isisindo.
• Nweba futhi ufudumale ngaphambi nangemva kokuzivocavoca.
• Bheka izicathulo zakho. Ungadinga izicathulo ngokusekelwa okungeziwe noma ukufakwa kwe-orthotic. Abagijimi kufanele futhi bashintshe izicathulo zabo njalo emakhilomitheni angama-300 kuye kwangama-500.

Ukudla okudlela endlini

Idolo lomgijimi livamile kubagijimi nakubasubathi, kodwa lingathinta noma ngubani.

Uma uhlangabezana nedolo lomgijimi, kuzodingeka ukuthi unciphise ekugijimeni nakweminye imidlalo kuze kube yilapho ubuhlungu bakho budamba. Usengakwazi ukubamba iqhaza kweminye imisebenzi enomthelela ophansi, njengokubhukuda nokuhamba ngebhayisikili, noma kunjalo.

Bona udokotela uma ubuhlungu bedolo lakho bungapheli ngemuva kwamasonto ambalwa. Ungadinga i-X-ray, i-CT scan, noma i-MRI ukuthola imbangela yobuhlungu bakho.