Kuchita Zochita Kuti Mukhale ndi Ziphuphu Zathanzi

Ngati muli ndi kupweteka kwa bondo, ndiye kuti mungapindule ndi kuphunzira machitidwe opatsirana pogwiritsa ntchito maondo anu. Zochitazo zingathandize kusintha kayendetsedwe ka mphamvu ndi mphamvu pambali pa mawondo ndi m'chiuno ndipo zingachepetse kapena kuthetsa ululu wamondo.

Bondo liri ndi tibia (chiwindi), chikazi (ntchafu), ndi patella (kneecap). Mafupa atatuwa amathandizidwa ndi minofu, tendon, ndi mitsempha yambiri. Mkati mwa bondo muli zojambulidwa ziwiri zomwe zimatchedwa meniscus.

Bondo lanu ndilo mgwirizano waukulu mu thupi lomwe liri ndi udindo woyenda, kukwera masitepe, ndi kukwera kuchokera pamalo okhala. Ululu pa bondo ukhoza kuthetsa chimodzi kapena zonsezi. Pogwiritsa ntchito mawondo a m'manja ndi amphamvu, mavutowo amatha kupewedwa ndipo kusamuka kwanu kungasungidwe.

Kuchita masewera olimbitsa thupi ndi chida chanu chachikulu kuti mukhale ndi mphamvu komanso kuyenda bwino mmaondo anu, ndipo zovuta zina zomwe mungachite kunyumba zingathandize kuti maondo anu ayende bwino. Pambuyo pa kuvulala kapena opaleshoni ya mawondo , wodwala wanu angapereke zofanana ndi izi kuti akuthandizeni kubwerera kuntchito ndi ntchito

Kumbukirani kuyang'ana ndi dokotala wanu, wodwalayo, kapena wothandizira zaumoyo ngati simukudziwa ngati machitidwewa ali otetezeka kuti muthe, ndipo musiye kuchita zolimbitsa thupi zomwe zikuyambitsa kupweteka pamtima.

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Zotsatira za Quad

Njira yosavuta yopezera minofu yanu ya quadriceps ikugwira ntchito ndikuthandizira mawondo anu ndikuchita masewera olimbitsa thupi.

Pochita masewerawa, bwerani kumbuyo kwanu ndi bondo lanu molunjika. Limbikitsani minofu pamwamba pa ntchafu yanu ponyamula kumbuyo kwa bondo lanu pansi. Chophimba chaching'ono chingathe kukakulungidwa ndi kuikidwa pansi pa bondo lanu kuti mutonthoze ndi kukupatsani inu chinachake kuti mukankhire mawondo anu. Gwiritsani ntchito malowa kwa masekondi asanu, kenako pumulani. Pangani mobwerezabwereza 10.

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Chitsulo Zamatenda

Kuti maondo anu agwedezeke ndikuwongolera njira yonse, mukhoza kuyendetsa chidendene. Chitsulo chimagwedeza bondo kuchoka njira yonse yolunjika njira yonse.

Pogona kumbuyo kwanu, ingozani chidendene pansi ndikuwerama bondo lanu. Lolani bondo lanu kugwedezeka momwe mungathere, gwiritsani masekondi 2-3, ndiyeno mubwerere ku malo oyambira. Pangani mobwerezabwereza 10.

Ntchitoyi ndi yabwino kwambiri ngati muli ndi ROM yochepa chifukwa cha osteoarthritis ya bondo lanu.

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Zojambula Zakafupi za Quad Arc for Knees Healthy

Zojambula zochepa za arc quad ndi njira yabwino yosinthira bwino quadriceps mphamvu. Zochitazo nthawi zambiri zimaperekedwa pa opaleshoni ya mawondo. Apa ndi momwe mumachitira izi:

• Ugone pambuyo pako
• Ikani kansalu kakang'ono pansi pa bondo lanu. Khofi ikhoza, nsalu ya pamapepala yokulungira, kapena kupukutira chopukutira.
• Limbikitsani minofu yanu ya quad pamene mukuweramitsa bondo lanu lonse. Chitsulo chanu chiyenera kuimirira pamene bondo lanu likugona pa chovalacho.
• Yendetsani bondo mwanjira yonse, ndipo finyani minofu yanu yamphongo mukakonzedwa bwinobwino.
• Gwirani malo otsiriza kwa masekondi atatu, kenako pumulani pang'ono.
• Bwerezani kubwereza katatu.

Onetsetsani kuti mukuyenda mofulumira, mwatsatanetsatane, ndipo muyimire ngati mukumva ululu uliwonse wa bondo.

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Luso Lolunjika Limakwera

Njira yabwino yogwiritsira ntchito minofu ya bondo ndi minofu pamodzi ndikuchita masewera olimbitsa thupi . Zochita izi zikhoza kuchitidwa pofuna kupewa mavuto a mawondo kapena mbali ya pulogalamu ya rehab pambuyo pa kuvulala kwa bondo kapena opaleshoni.

Apa ndi momwe mumachitira izi: Pamene mukugona kumbuyo kwanu, gwirani bondo limodzi ndikuwongolera lina. Tetezani minofu pamwamba pa ntchafu yanu pa bondo lolunjika. Pamene mukuyendetsa bondo molunjika, kwezani mwendo wanu pafupifupi masentimita 12. Gwiritsani masekondi 2-3 ndikutsitsa pang'onopang'ono. Pangani mobwerezabwereza 10 mpaka 15.

Mukhoza kupangitsa mwendo woongoka kuwonjezera zovuta zowonjezereka mwa kuwonjezera kulemera kwa ntchafu pa ntchafu kapena mchiuno. Mukhozanso kuyimilira mwendo wakunja mukakhala pambali panu kuti mugwiritse ntchito mdima wanu, kapena m'mimba mwanu kuti mukhazikitse mitsempha yanu , nsomba, ndi zinyundo.

Kumbukirani kuti mawondo a thanzi amatanthawuza kukhala wokhoza kusuntha bondo lanu momasuka komanso popanda ululu. Pogwira ntchito kuti maondo anu asunthe ndi kusunga minofu yanu, mutha kukweza mawondo anu ndikupewa kuvulala.

> Chitsime:

> Katz, JN, et al. Kuchita opaleshoni pogwiritsa ntchito mankhwala opatsirana pogwiritsa ntchito mankhwala omwe amachititsa kuti anthu asamalire komanso aziwotha. NEJM. 2013: 368; 1675-84.