Mankhwala Opanga Zochita za Knee Meniscus Misozi

Ngati mumagwiritsa ntchito meniscus mondo , mungapindule ndi pulogalamu yamakono yogwiritsira ntchito mankhwala kuti mugwirizanitse bondo lanu. Kugwira ntchito ndi wodwala zakuthupi kungakuthandizenso kupeza mawonekedwe a mawondo amphamvu ndi mphamvu ndipo zingakuthandizeni kubwerera kuntchito yanu yabwino. Kafukufuku akuwonetsanso kuti kutenga nawo mbali mu PT chifukwa cha kuvulala kwa meniscus kungakuthandizeni kupewa opaleshoni ya bondo lanu.

Anu PT angagwiritse ntchito njira zosiyanasiyana ndi mankhwala kuti athetse ululu wanu kapena kutupa kwa mawondo kapena kusintha mmene minofu ikuzungulira pambali yanu ndikuthandizira mgwirizano. Zochita ziyenera kukhala chigawo chachikulu cha pulogalamu yanu ya mawondo pambuyo pa meniscus. Zochita zachipatala kuchipatala, ndipo ngati gawo la pulogalamu yamakono, zingakuthandizeni kuti mubwezeretse bwino ku meniscus yanu yovulala.

Koma ndizochita ziti zomwe zingakhale bwino pa chikhalidwe chanu? Njira yokhayo yodziwira ndikugwira ntchito ndi PT; iye akhoza kupereka zizindikiro zoyenera za chikhalidwe chanu.

Pano pali pulogalamu yochita masewero olimbitsa thupi yomwe mungapangidwe kuti muwononge bondo lanu la meniscus. Zochitazo zimalimbikitsa kukweza mawondo ndi mphamvu ndikuthandizira ntchito ya mawondo anu. Kuchita masewera olimbitsa thupi sikuyenera kuyambitsa kupweteka kwina kulikonse.

Musanayambe izi, kapena pulogalamu yina iliyonse yamagulu a meniscus, yang'anani ndi dokotala wanu ndi wodwalayo kuti muwonetsetse kuti zolimbitsa thupi ndi zoyenera kuti muchite.

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Zojambula Zambiri za Knee Range

Bondo lanu la meniscus misozi likhoza kukupangitsani kukhala ndi mawondo ochepa. Kukhoza kwanu kugulira kwathunthu kapena kuyendetsa bondo lanu kumakhala kowawa kapena koperewera. Kubwezeretsa kayendetsedwe kabwino ka maondo ndikuyenera kukhala chimodzi mwa zolinga za rehab.

Kupanga zitsulo zazitsulo ndi njira yabwino yowonjezera maonekedwe anu a mawondo. (Kuwombera ndi kuthekera kwa bondo lanu kugwedezeka kwathunthu.) Kuchita chidendene, ndikugona kumbuyo kwanu, ndiyeno pang'onopang'ono mutenge chidendene chake pansi, ndikulola bondo lanu ligulire momwe zingathere. Kenaka pang'onopang'ono mulole chidendene chako chilowerere kumbuyo. Bwerezerani zochitikazo nthawi 10, ndikuyenda pang'onopang'ono pamene mukugwada ndi kuweramitsa bondo lanu.

Kupititsa patsogolo kayendedwe ka bondo (kuwongola) kayendetsedwe ka kayendetsedwe kake, mukhoza kuchita zovuta zolimbitsa thupi . Lembani m'mimba mwathu ndi mwendo wanu pamapeto pa bedi lanu, kuti mphamvu yokoka ifike pang'onopang'ono. Gwiritsani ntchito malowa kwa masekondi 15 mpaka 30, ndipo kenako muwerama. Bwerezani katatu.

Ngati njira iliyonse yoyendetsa ikuyambitsa imayambitsa kupweteka kwa maondo, imani ndi kufufuza ndi PT.

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Zochita za Quadriceps

Minofu yanu ya quadriceps, kapena "quad," imayendetsa bondo lanu, ndipo imathandizira mgwirizano ndi kneecap yanu. Pambuyo pa meniscus bondo kapena kuvulala, wodwala wanu wodwalayo angakulimbikitseni kugwira bwino ntchito yanu ya quadriceps motero mawondo anu akuthandizidwa mokwanira.

Zochita zolimbitsa zoyenera zanu zingaphatikizepo:

• Zigawuni: Ugone kumbuyo kwako ndi bondo lako molunjika. Ikani kabuku kakang'ono kotchingidwa pansi pa bondo lanu. Sungani kumbuyo kwa bondo lanu pansi mu thaulo pamene mukulimbitsa minofu yanu ya quad. Gwirani izo kwa mphindi zisanu, ndipo pang'onopang'ono muzimasula mzerewu. Bwerezani nthawi 10.
• Zochita zaifupi za Arc Arc Quad (SAQ) : Ikani phula losambira kapena mpira wa mpira pansi pa bondo lanu lovulala. Limbikitsani fayilo yanu ndikuweramitsa bondo lanu lonse. Gwirani bondo molunjika kwa masekondi atatu, kenako pang'onopang'ono pansi. Bwerezani nthawi 10.
• Masewera aang'ono pa malo osinthidwa : Kuima ndi miyendo yanu pakhale mbali yayikulu, pindani maondo anu pafupi ndi madigiri 45 digiri. Gwiritsani malo ochepa a masewerawa kwa masekondi atatu, ndipo pang'onopang'ono muyimire molunjika. Bwerezani nthawi 10.

Chitani ntchito iliyonse pang'onopang'ono ndi mosamala, ndipo onetsetsani kuti muyimitse ngati kupweteka kwa mawondo anu kumawonjezeka.

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Luso Lolunjika Limakwera

Kafukufuku amasonyeza kuti mphamvu ya m'chiuno ingakhale ndi mphamvu yowongoka . Zingwe zofooka zingapangitse maondo anu kuti asasunthidwe bwino, kotero PT yanu ingapangitse kuti mawotchi apitirize kulimbitsa thupi kuti athandizireni mawondo anu pamalo abwino kwambiri, motero kuchepetsa nkhawa ku meniscus yanu.

Mgugu wong'onongeka ndi njira yabwino yowonjezera mphamvu yanu ya m'chiuno kuti muthe mawondo anu. Nazi momwe mumachitira:

1. Lembani kumbuyo kwanu ndi bondo lanu lovulala molunjika ndipo mawondo anu ena akuwerama.
2. Limbani minofu yanu yamphongo pa mwendo wanu wowongoka, ndipo yikani mwendo wanu pafupifupi masentimita 12 mpaka 15. Onetsetsani kuti mukuweramitsa bondo nthawi yonseyo.
3. Gwirani mwendo wanu molunjika kwa masekondi angapo, ndiyeno perekani pansi pang'onopang'ono.
4. Bwerezani zochitikazo nthawi 15.

Mungathe kuchita mwendo wowongoka m'malo osiyanasiyana. Ngati mukugona pambali panu pamene mukuchita, minofu yanu ya gluteus medius ikugwira ntchito, ndipo gluteus maximus yanu, minofu yaikulu yomwe imapangitsa mchiuno wanu, ikugwira ntchito ngati mukukweza mwendo wokhoma .

Kulimbikitsidwa kwa Hip kungathandizenso ndi masewera olimbitsa mkaka ngati mlatho umodzi wamlendo kapena milatho ya mpira. Zochita zapamwambazi zikhoza kuphatikizidwa ngati gawo la kulingalira kwanu ndi zochita zovomerezeka kwa meniscus rehab yanu.

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Kusamalirana ndi Kupatsa

Kukonzekera ndi mphamvu ya thupi lanu kuti mudziwe kumene kuli malo anu. Kodi kulimbikitsidwa kotani kuli pa mgwirizano, ndipo malo ake ndi otani? Thupi lanu ndi minofu yanu imalumikizana ndi ubongo wanu, ndikuwuza komwe zinthu zili. Izi ndizokwanira.

Nthawi zina pambuyo pa kuvulala kwa meniscus, mawonekedwe anu amalephera. Izi zikhoza kuchitika chifukwa cha nthawi yolepheretsa pambuyo povulaza. Kugwira ntchito ndi PT yanu pazomwe mukuyendera ndi zochita zovomerezeka kungakhale chofunikira pa pulogalamu yanu ya rehab.

Zochita zina zoyenera kuchita zingaphatikizepo:

• Msolo wamodzi wosakwatira (chitani ichi ndi maso anu kutseguka kapena kutsekedwa)
• Kugwira ntchito ndi BAPS bolodi
• Kuima pa BOSU Ball

Kuchita zinthu mosamala ndi zofunikira kumakhala kovuta, koma nthawi zonse muyenera kukhala otetezeka mukuzichita. Onetsetsani kuti muli ndi malo otetezeka kuti muzichita masewera olimbitsa thupi. Pulogalamu yanu ndi chitsimikizo choti mugwiritse ntchito pophunzira masewera olimbitsa thupi ndi zochitika zaumwini pambuyo povulazidwa ndi meniscus.

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Plyometrics ndi Neuromuscular Training

Pambuyo pa masabata angapo akugwira ntchito yobwezeretsa kayendedwe kachitidwe kawirikawiri, mphamvu ndi kulingalira, kungakhale nthawi yoyamba kubwezeretsa mphamvu yanu yothamanga, kudumphira, ndi malo abwino. Izi zikhoza kukuthandizani kuti mubwerere kuntchito yapamwamba ndi ntchito za masewera.

Plyometrics ndi mtundu wa masewero olimbitsa thupi omwe amaphatikizapo kuphunzira kulumpha ndikuyenda bwino . Izi zikhoza kukuthandizani kubwezeretsa bwino thupi lanu pamatumbo ndi m'maondo. Kugwira ntchito pa plyometrics monga gawo lanu la knee meniscus rehab kungakuthandizeni kuchepetsani kupsinjika ndi kupsinjika pambali pa bondo pamene muthamanga, kudumphira, ndi kuchita zochepetsera masewera.

Zochita zapineometric ndi maphunziro a neuromuscular kwa mawondo anu angaphatikizepo:

• Kuswa mwendo umodzi
• Ziphuphu zakuda
• Mapulogalamu oyang'aniridwa a plyometric hops

Chophimba china chofunika pakugwiritsa ntchito plyometrics kwa bondo lanu: onetsetsani kuti bondo lanu likugwirizana ndi chiuno mwanu pamene mukudumphira ndi kutsika. Chikhalidwe chabwino cha thumbu ndikuti nthawi zonse mukhale ndi bondo pamwamba pa zala zanu zachiwiri kuti mukhale otsimikiza kuti mukugwirizana ndikudumphira. Anu PT akhoza kutsimikiza kuti mukuchita bwino.

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Bicycle

Kuthamanga njinga yamakono kungakhale chinthu chofunikira pa pulogalamu yanu yochita masewera olimbitsa thupi. Kuthamanga njinga kungakhale ndi phindu lambiri, kuphatikizapo:

• Ikhoza kusintha mawonekedwe anu a bondo
• Zingakuthandizeni kuti musamapirire m'mimba mwako
• Kuchita masewera olimbitsa thupi, komwe kungachepetse kupanikizika ndi mavuto kupyola bondo lanu ndi kuvulaza meniscus.

Wodwala wanu wathanzi angakuthandizeni kudziwa kuchuluka kwa nthawi yomwe muyenera kukwera ndi kuchuluka kwa kukana kwanu. Kawirikawiri, zimakulimbikitsani kuti mupite kwa mphindi 20 mpaka 30, masiku angapo sabata iliyonse.

Maniscus misozi ingakhale kuvulaza koopsa ndi koopsya komwe kungakulepheretseni kusangalala ndi ntchito yanu yachizolowezi ndi ntchito zosangalatsa. Pogwira ntchito ndi dokotala ndi PT komanso pulogalamu yochita masewera olimbitsa thupi, mungathe kubwerera mwamsanga ndi momwe mungagwiritsire ntchito.

> Chitsime:

Katz, JN, etal. Opaleshoni motsutsana ndi Phyiscal Therapy kwa Meniscal Misozi ndi Osteoarthritis. NEngl J Med, 2013; 368: 1675-84.