Tenga Knee Knee Patellofemoral Stress Syndrome
Ngati muli ndi ululu wamondo chifukwa cha patellofemoral stress syndrome (PFSS) , ndiye kuti mungapindule ndi odziwa ntchito za wodwalayo kuti akuthandizeni kuthetsa ululu wanu ndikubwerera kuntchito yabwino. PT yanu ikhoze kufufuza vuto lanu kuti mudziwe chifukwa cha vuto lanu ndipo lingathe kupereka chithandizo chabwino kwa inu.
Mavuto a Patellofemoral angayambidwe ndi zinthu zambiri.
Kufooka m'chiuno mwako kungapangitse kuwonjezeka kwa bondo kapena mawondo. Kutchulidwa kwa mapazi kungapangitse miyendo yanu kusinthasintha mkati mwachilendo ndikuyika kupanikizika pa bondo lanu. Kufooka kwa mitsempha yanu ya quadriceps kungakhalenso chifukwa cha PFSS.
Ngati wodwala wanu atsimikiza kuti quadriceps yofooka ingachititse kuti PFSS yanu ikhale yovuta, iye angapereke ntchito zolimbikitsira kuti zithandize kusintha momwe mawondo anu akugwiritsira ntchito. Matumbo anu a quadriceps amathandizira maondo anu, ndipo ndi ofunika kuwongolera malo a kneeapap yanu pamene mukuyenda, kuthamanga, ndi masitepe akukwera kapena kukwera pa mpando.
Nthawi zina kuchita masewera olimbitsa thupi a quadriceps kungayambitse nkhawa pa bondo lanu, ndipo izi zikhoza kuwonjezera kupweteka kwanu ndipo zikhoza kuvulaza matenda anu. Izi zingakulowetseni-mukufunikira kulimbikitsa zomwe mumachita, koma pochita izi mukuwonjezera kupweteka kwa bondo ndikuwonjezereka chikhalidwe chanu cha PFSS.
Kotero kodi pali machitidwe omwe angakhoze kupitsidwira kulimbikitsa quadriceps yanu pamene mukuchepetsa kuchepa kwa maondo anu?
Pali. Zonse zimadalira momwe mumayendera.
Umboni Ukuwonetsa Chiyani?
Kafukufuku waposachedwapa mu Journal of Orthopedic and Sports Physical Therapy anafufuza zotsatira za zochitika zosiyana siyana zolimbitsa thupi pazitsulo zapachifemoral.
Ofufuzawo anayeza kupsyinjika kwa mawondo m'mutu 10 wathanzi pamene iwo ankachita masewera olimbitsa thupi ndi maondo.
Pogwiritsa ntchito masewero olimbitsa thupi, ofufuza anapeza kuti vutoli linali lochepa poyendetsa njira zosiyanasiyana (ROM). Kuchokera pamtunda wa mamita 0 mpaka 45 (madigiri 90 ndi pamene bondo lanu likuyendetsa kumbali yoyenera, monga pamene mutakhala pampando), kupanikizika kupyolera mu kneecap yanu kumachepetsedwa pa squat. Kuchita masewera olimbitsa thupi kudutsa kalembedwe ka digiri 45 kunapangitsa kuti mimba ikhale yovuta kwambiri.
Pamene akupanga chingwe chokhazikika, ochita kafukufukuwa adapeza kuti kuchepa kwa magetsi kunayesedwa mu ROM 90 mpaka 45 degree. Pamene anthu ankaweramitsa bondo, njira yothandizana nayo yowonjezera. Ofufuzawo anapeza kuti kugwiritsa ntchito kusinthasintha kosasinthasintha kunali kosautsa kwambiri poyerekeza ndi kugwiritsa ntchito nthawi zonse kusinthasintha kwa mwendo.
Chenjezo
Pamene phunziro ili likuwonetsa kuti nkhawa za knee zingachepetsere pochita zochitika za quadriceps mu ROM yapadera, izo zimangowonjezera maphunziro abwino. Zotsatira zake zimangowonjezera mavuto a mgwirizano wa patellofemoral ndipo sizili zofanana ndi nkhani za PFSS. Umboniwu umapereka njira yogwiritsira ntchito posankha njira zolimbitsa thupi zomwe zimapangitsa kuti azichita komanso momwe angazigwiritsire ntchito kuchepetsa nkhawa.
Kodi Tingatani Kuti Tizichita Zochita Zolimbitsa Thupi?
Zochita ziwiri zikuluzikulu za quadriceps kulimbikitsa ndi masewero olimbitsa thupi komanso ntchito yopitiriza mwendo. Zonsezi zimathandiza kupanga quadriceps yanu, koma iwonso akhoza kupondaponda mawondo anu ndikuwonjezera ululu wanu. Mwa kusintha machitidwe awa, mukhoza kuthandiza kuchepetsa kupanikizika ndi kupweteka kupyola maondo anu ndi kulimbitsa quadriceps yanu pamene mukuchepetsa kupweteka kwa bondo.
Pochita masewera olimbitsa thupi mosamala, imani pang'onopang'ono pambali pang'onopang'ono gwirani manja anu patsogolo panu. Lolani maondo anu kuti agwetse, koma onetsetsani kuti muyimitse kugwedezeka pamene mabondo anu ali pa digiri ya digirii 45.
Gwiritsani ntchito malowa kwa mphindi zingapo, ndipo pang'onopang'ono mubwere ku malo oyamba. Pezani zochitika 10 mpaka 15 za zochitikazi ndipo onetsetsani kuchepetsa kutalika kwake komwe mumagwira. Kumbukirani kuima pamene mawondo anu akugunda madigiri 45.
Pochita masewera olimbitsa mawondo, khalani pa mpando ndi bondo lanu likugunda madigiri 90. Chotsani bondo lanu, koma imani pamene ili pafupi theka mmwamba. Bondo lanu liyenera kukhala lopindika madigiri 45. Gwiritsani ntchito malowa kwa masekondi angapo, ndipo pang'onopang'ono muchepetse mwendo wanu ku malo oyambira. Kumbukirani kuchepetsa bondo lanu ROM panthawiyi. Bwerezerani zochitikazo 10 mpaka 15 mobwerezabwereza.
Ntchito yopititsa patsogolo miyendo ingapangitse zovuta kwambiri pakuwonjezera kukana. Mukhoza kugwiritsa ntchito kulemera kwa chikopa pampando mwanu, kapena mungagwiritse ntchito makina opangira mwendo kuti mugwire ntchitoyi.
Zojambulazo zowonjezereka ndi zopanga zazendo zimapangidwa kuti zikhazikitse minofu yanu ya quadriceps pamene ikulepheretsani kupsinjika ndi kupsinjika. Ngati zochitika zolimbitsa thupi zimayambitsa kupweteka, muyenera kuima ndi kufufuza ndi wodwalayo.
Musanayambe izi, kapena pulogalamu yochita masewero olimbitsa thupi, funsani ndi dokotala kuti mutsimikizire kuti ndibwino kuti muchite.
Popeza pali zifukwa zambiri zomwe zimayambitsa PFSS, onetsetsani kuti mukugwira ntchito limodzi ndi wodwalayo kuti muonetsetse kuti mukuchita zinthu zonse zomwe zingayambitse ululu wanu. Nthawi zina mawondo amafunika kapena nsapato za nsapato ndizofunikira kuti muthandize mkhalidwe wanu. Pali njira zogwiritsira ntchito zamagetsi zomwe zingathandize kuthetsa malo a kneeapap kuti muzitha kuchiza PFSS.
Kuvutika kwapakati pa matenda a patellofemoral matenda kungakulepheretseni kuti muziyenda, kuthamanga, ndi kuchita nawo zinthu zosangalatsa zokhazikika. Kuchita masewera olimbitsa thupi ndi kupititsa patsogolo mwendo kungathandize kulimbitsa minofu yomwe imathandizira maondo anu pamene mukuchepetsa kupanikizika m'magulu anu. Izi zingathandize kuchepetsa ululu wanu ndikukutengerani msanga komanso mosamala.
Mphamvu, C. etal. "Kupanikizika kwa patellofemoral pamodzi pa zolemetsa zolemera komanso zosalemera zolemera za quadriceps." JOSPT, 44 (5) May 2014. 320-327.