Mankhwala Opanga Zochita za Hip Kuponyedwa

MFUNDO: Zochita zolimbitsa thupi zazimayi

Mkazi wa Femoroacetabular impingement (FAI) ndi mchiuno kapena m'chiuno mwako zomwe zingayambitse kupweteka kwa ululu , ululu wa mwendo, ndi kuchepa kwapadera. Kupweteka kwa FAI kungakulepheretseni kuchita ntchito yanu yachizolowezi kapena zosangalatsa. Ngati muli ndi FAI, mungapindule pogwira ntchito ndi wodwalayo kuti akuthandizeni kuti muyambe kuyendayenda , mphamvu, ndikupangitsa kuti musamapweteke.

Kuchita ngati Chithandizo Chachikulu cha FAI

Mukamapita kuchipatala kwa PTI, iye angapereke mankhwala osiyanasiyana kuti athetse ululu wanu komanso kusayenda kwanu. Njira zochiritsira , monga kutentha kapena kukakamiza magetsi , zingagwiritsidwe ntchito kuchepetsa kupweteka ndikupangitsa minofu kugwira ntchito. (Chisamaliro chiyenera kugwiritsidwa ntchito apa; mankhwala osasintha sanawonetseke kuti ali othandiza kwambiri m'matumbo ambiri monga FAI.)

Ngati muli ndi FAI, mwachiwonekere, wodwala wanu wa thupi adzakupatsani ntchito zomwe mungachite. Kuchita masewera olimbitsa thupi kumafunika kukhala chida chanu chachikulu pa chithandizo cha FAI. Chifukwa chiyani? Chifukwa kafukufuku wasonyeza kuti machitidwe abwino akhoza kukuthandizani kuti mupeze bwino komanso kuti muzitha kupirira zowawa za FAI. Komanso, zochitika za FAI ndizoyenera kuchita, ndipo zimakuika kuti uzidzilamulira nokha ndikusamalira.

Kuyambapo

Pano pali pulogalamu yochita masewero olimbitsa thupi ku chiuno cha FAI chomwe mungakumane nacho mukamapita ku PT kuti mukhale ndi vutoli. Zochitazo zimayesetsa kukonza maulendo komanso kusinthasintha, kuthandizira mphamvu , kulingalira bwino, komanso kuyenda bwino. Kumbukirani, musanayambe izi, kapena pulogalamu ina yochita masewero olimbitsa thupi, yang'anani ndi dokotala kuti muwonetsetse kuti zochita zolimbitsa thupi ziri zoyenera kuti muchite. Komanso, gwiritsani ntchito limodzi ndi PT kuti muwone kuti mukuchita bwino komanso mukuchita bwino zomwe mukuchita.

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Hip Flexor Kutambasula

Anthu ambiri omwe ali ndi chiuno cha FAI amamva zolimba mu gulu la minofu lotchedwa iliopsoas. Minofuyi yomwe ili patsogolo pa mchiuno mwako imathandizira kupindika mchiuno, ndipo kumenyana pano kungakhale chifukwa chimodzi chakumangirira komwe mumakhala patsogolo pa mchiuno mwako mukakhala pansi kapena mukugunda chiuno chanu ndi FAI.

Kutambasula minofu ya mphuno ya chiuno chanu kungakhale chinthu chimodzi chofunikira pa pulogalamu yanu ya FAI. Apa ndi momwe mumachitira izi:

1. Pita mu malo akugwada ndi bondo lako pansi. Bondo liri pansi liyenera kukhala lokhala ndi nsanamira yolimba yomwe mukufuna kutambasula. Phazi lanu lina likhale lopanda pansi pansi patsogolo panu.
2. Pewani msana wanu molunjika ndi chifuwa chanu, ndipo pang'onopang'ono musunthire thupi lanu patsogolo.
3. Pewani mimba yanu mofulumira pojambula mimba yanu pamimba.
4. Limbikitsani minofu yanu.
5. Muyenera kumamvetsera mwachikondi kutsogolo kwa chiuno ndi chiuno mwendo mwendo ndi bondo pansi.
6. Gwirani kutambasula kwa masekondi 15 mpaka 30, ndipo mubwereze katatu.

Kumbukirani kuti asiye kutambasula ngati mumamva kupweteka kwambiri m'chiuno kapena mwendo. Chisokonezo chirichonse chimene mungamve pamene mukuchotsa chiyenera kuchoka mutabwerera ku malo oyambirira a zochitikazi.

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Tambani Piriformis

Minofu yanu ya piriformis ili mkati mwa chiuno chanu pansi pa minofu yanu ya gluteus. Zimasinthasintha ndipo zimakhazikika mchiuno, ndipo zimakhala zomveka ngati muli ndi chikhomo cha hip kapena FAI. Wothandizira wanu wa thupi angakulowetseni minofu yanu ya piriformis monga gawo la FAI rehab. Apa ndi momwe mumachitira izi:

1. Lembani kumbuyo kwanu ndi mawondo anu ogulidwa.
2. Lembani mwendo kuti mutambasulidwe pa bondo lanu lowerama kuti mimba yanu ipumule pamwamba pa bondo lanu.
3. Gwirani ntchafu ya mwendo wanu mutsogolere mwendo wanu wokhotakhota, ndipo pang'onopang'ono mkoka nayo pachifuwa chanu.
4. Muyenera kumverera kukoka pang'ono kumbuyo kwa mchiuno mwanu.
5. Gwirani kutambasula kwa masekondi 15 mpaka 30, ndiyeno mupumule. Bwerezani katatu.

Njira ina yowonjezeretsa piriformis yanu ndi nsanamira yopita kumbuyo ndikungogona kumbuyo kwanu ndikuweramitsa bondo lanu. Gwirani ndi manja anu, ndipo pang'onopang'ono kukoka mpaka kutambasula kumverera kumbuyo kwa m'chiuno ndi m'mako. Apanso, gwiritsani masekondi 15 mpaka 30, ndipo mubwereze katatu. Imani ngati mumamva ululu wowonjezereka kapena wamuyaya.

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Mbewu Yongolani

Ngati muli ndi chiuno cha FAI, mungamve zolimba mumphuno mwanu ndi kubuula. Wodwala wanu wanyama akhoza kukuthandizani kutambasula minofu yanu yam'nsonga, kapena mchiuno cha adductors, monga gawo la pulogalamu yanu ya PT. Momwemonso ndi momwe mungagwiritsire ntchito mvula yabwino, yotchedwa gulugufe akutambasula:

1. Khalani ndi nsana yanu molunjika ndipo miyendo yanu patsogolo panu.
2. Bwerani mawondo anu, sinthirani mapewa anu kunja, ndipo yikani mapazi anu palimodzi.
3. Pemphani bondo lanu kuti ligwetse pansi mpaka pansi.
4. Gwirani kutambasula kwa masekondi 15 mpaka 30, ndipo mubwereze katatu.

Kumbukirani kuima ngati mumamva kupweteka kwambiri m'chiuno mwanu. Ngati izi zitachitika, fufuzani ndi wodwalayo.

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Kulimbitsa Hip

Pamene wodwala wanu akuyesa kufufuza ndi kuyesa pa chiuno chanu FAI, iye akhoza kupeza kufooka kuzungulira minofu ya m'chiuno mwako. Kugwira ntchito pachiuno kumalimbikitsa kungakhale gawo limodzi la pulogalamu yanu yochitira chiuno cha FAI. Zochita zomwe mungathe kuchita mu PT (kapena monga gawo la pulogalamu yamakono) zingaphatikizepo:

• Mabwalo
• Mipando Yopanda Modzi
• Mapiritsi a Ball
• Zophimba zamoto
• Kuyenda maulendo
• Lendo lolowera limadzuka
• Bwalo lotsogolera likuyenda
• Chimbalangondo chokwanira chikukweza

Zochita izi zikhoza kuchitidwa tsiku ndi tsiku, kapena PT yanu ingakulamulireni kuti muzichita tsiku lililonse. (Nthawi zina kusangalala ndi tsiku kapena awiri mpumulo wa minofu ya m'chiuno ndi bwino pamene mukubwezeretsa FAI yanu.)

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Kulimbikitsa Kwambiri

Ngati muli ndi chiuno cha FAI, mungapindule pochita masewero olimbitsa thupi. Chifukwa chiyani? Chifukwa zochitika zomwe mumapanga-mimba, minofu ya mchiuno, ndi mitsempha ya msana, zonse zimagwirizanitsa ndi pakhosi. Mapulopa anu amakhala ndi chingwe chophatikizira, kotero kuti muzitha kuyendetsa bwino thupi lanu ndi pakhosi yanu.

Zina zomwe ma PT anu angakulembereni pamutu wanu zingaphatikizepo:

• Kuthamanga kwapelvic
• Nthawi yopuma
• Kukwatira
• Kuwongolera mwendo wowongoka

Kuchita mwakuya kungapangidwe kawiri kapena kawiri kubwereza. PT yanu ingakuwonetseni momwe mungagwiritsire ntchito masewera olimbitsa thupi. Ingokumbukirani kusiya zonse zomwe zimapweteka.

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Kusamalitsa ndi Kupatsa Zochita

Chigawo china chofunikira pa pulogalamu yanu ya REI ikhoza kukhala yophunzitsira bwino. (Kumangotenga thupi kumangodziwa kumene kuli komanso momwe zikugwirizanirana ndi chilengedwe.) Kukulitsa kusinthana kwanu kungakuthandizeni kuti muzitha kulamulira malo anu achitsulo ndi kumapeto, mutengere kuphatikizana kwanu ndi kuchepetsa ululu kuchokera ku FAI.

Kuchita masewera olimbitsa thupi kungayambike ndi modzidzimodzi. Mukhoza kuyima pa phazi limodzi, mutagwira malire kwa masekondi 30. Kuti ntchitoyi ikhale yovuta kwambiri, yesetsani kutseka maso anu kapena kuyima pamtunda wosasunthika ngati pillow kapena tapukuti.

Kuchita masewero olimbitsa thupi kungaphatikizepo:

• Mbalame yamodzi yokha
• Msolo umodzi wokhala ndi mpira ukuponya
• Pogwiritsa ntchito bolodi la BOSU kapena BAPS
• Kuima pa bolodi lotetezera kapena bolodi lokhazikika

Chophimba china chofunika kwambiri pa ntchito yolimbitsa thupi ndi kuchita masewera olimbitsa thupi: Muyenera kukhazikitsa malo omwe mukulimbana nawo, koma muyenera kukhala otetezeka pamene mukutero. Onetsetsani kuti muli ndi chinachake choyandikana chapafupi kuti mupitirize kuyendetsa bwino ndikuletsa kugwa.

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Maphunziro Ogwira Ntchito

Ngati kupweteka kwa m'chiuno kwanu kuchokera ku FAI kukulepheretsani kuchita ntchito yanu yachizolowezi kapena ntchito zosangalatsa, PT ingagwire ntchito ndi inu kuti ikuthandizeni kubwerera kuntchito yabwino.

Ngati kupweteka kwa m'chiuno kwanu kukulepheretsani kuchita ntchito zanu zachizolowezi, PT yanu ingakuthandizeni kupeza njira kuti mukwaniritse ntchito zokhudzana ndi ntchito. Ngati kutenga masewera olimbitsa thupi kuli kochepa, wodwala wanu angagwire ntchito nanu kuti mubwererenso ku masewera. Zochita ndi ntchito zomwe mungathe kuchita panthawiyi ya pulogalamu ya FAI zingaphatikizepo:

• Kuphunzira kudumphira ndikuyenda bwino
• Kupanga kuyerekezera kwa miyendo limodzi ndi maphunziro
• Kupitiliza kuwonjezera kuchulukitsa ndi kuthamanga kwa chifuwa cha m'chiuno, pakhosi, ndi m'munsi mwake

Kumbukirani kuti pulogalamu yanu ya REI iyenera kukwaniritsa zofunikira zanu. Inu ndi wodwala wanu ayenera kugwira ntchito limodzi kuti muyambe ntchito yopambana yochita masewera olimbitsa thupi ndikuthandizani kuti mubwerere kuntchito yanu yabwino.

Mawu Ochokera

Ngati muli ndi chiuno cha FAI, mungapindule ndi chithandizo chamankhwala kuti muthandizenso kuyendayenda, mphamvu, ndi kupweteka kwabwino. Wodwala wanu wathanzi ayenera kukhala wothandizira wodalirika pakuthandizani kuti muyambirenso kuyenda kwanu. Ngakhale FAI ikhoza kukhala chikhalidwe chowawa, kuchita masewera olimbitsa thupi-monga omwe ali pulogalamuyi-kungakuthandizeni kubwerera kuntchito yanu yachiwiri mofulumira komanso mosamala.

> Chitsime:

> Wall, PD, etal. Chithandizo Chosavomerezeka cha Kuponyedwa kwa Femoroacetabular: Kukonzekera Mwadongosolo kwa Mabuku. PMR Journal. 2013; 5 (5): 418-426.