Pulogalamu Yophunzitsa Zochita za Patellofemoral Syndrome

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Pulogalamu Yophunzitsa Zochita za Patellofemoral Stress Syndrome

Ngati mwapezeka kuti muli ndi patellofemoral stress syndrome (PFSS) , yomwe imadziwikanso ngati bondo la wothamanga, pali zinthu zingapo zimene muyenera kuchita nthawi yomweyo kuti mupeze matenda anu. Pitani kwa dokotala wanu, ndiyeno fufuzani ndi wodwala wanu. PT yanu ikhoza kufufuza kuti iwonetse PFSS yanu ndi kupereka chithandizo chabwino cha matenda anu.

Kuchita masewera olimbitsa thupi ndi chimodzi mwa mankhwala akuluakulu a PFSS. Matenda ambiri a PFSS amayamba ndi minofu yozungulira pamadondo ndi m'chiuno kapena kufooka minofu yomwe imathandiza kuti bondo lanu lisamalowe bwino. Nthawi zina kufooka kwa ndalama kungakhale chinthu chomwe chimapangitsa PFSS. Kugwira ntchito kutambasula ndi kulimbikitsa magulu a minofu abwino akhoza kusintha kwambiri mkhalidwe wanu.

Pano pali ndondomeko ya masewero olimbitsa thupi omwe wodwalayo angapereke kwa wina yemwe ali ndi bondo la wothamanga. Zochitazo zimayesetsa kusintha kusintha ndi mphamvu ya minofu yomwe imathandiza bondo lanu ndikuthandizani kuti musamapanikizidwe kwambiri.

Musanayambe izi, kapena pulogalamu yochita masewera olimbitsa thupi, yang'anani ndi dokotala kuti muonetsetse kuti zolimbitsa thupi zili bwino kuti muchite.

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Quadriceps kulimbikitsa

Kafukufuku amasonyeza kuti zofooka za quadriceps minofu , makamaka malo a quad wotchedwa vastus medialis obliquus (VMO), angayambitse zolakwika ndi PFSS. Kugwira ntchito kulimbitsa quad yanu kungakhale mbali yofunikira pa ntchito yanu ya PFSS.

Njira yosavuta yolimbikitsira zolemba zanu ndizochita masewera olimbitsa thupi. Kuti muchite masewera olimbitsa thupi, ingogona pansi ndi bondo lanu molunjika ndikuyika thaulo laling'ono pansi pa bondo lanu. Gwiritsani bondo lanu pansi pa thaulo pamene mukuyimitsa minofu yanu ya quadriceps pamwamba pa ntchafu yanu. Gwiritsani ntchito minofu yanu mwamphamvu kwa mphindi zisanu, kenako mutulutse.

Mphindi yochepa ya arc quad ndi ntchito ina yomwe ingathandize kusintha momwe minofu yanu imathandizira bondo lanu. Kuti muchite izi, gonani pansi ndikuyika thabo la mpira kapena pepala pansi pa bondo lanu. Gwiritsani bondo lanu pang'onopang'ono mutakhala kumbuyo kwa mwendo wanu kutsutsana ndi mpira. Gwiritsani bondo lanu molunjika kwa mphindi zisanu, ndipo pang'onopang'ono mukamasulire.

Bwerezani zochitika zonse 10 mpaka 15 zobwereza, kawiri pa tsiku.

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Luso Lolunjika Limakwera

Mgugu wong'onongeka ndi njira yabwino yolimbitsira quadriceps ndi chiuno pamene mukugwada mu malo otetezeka, opanda zopweteka. Powonjezera mwendo wokhoma, bondo lanu liyenera kukhala lopanikizika, kuchepetsa kupanikizika ndi mavuto (ndi ululu) pozungulira mawondo anu.

Kuwuza mwendo wowongoka, ingogona pambuyo pako ndi bondo limodzi molunjika ndipo bondo limodzi lilowe. Lembani minofu pamwamba pa ntchafu yanu pamlendo wanu wowongoka, kenako mutukule mwendo wanu pafupi masentimita 15 kuchokera pansi. Gwirani mwendo wanu molunjika kwa masekondi angapo, ndipo pang'onopang'ono mutsitsa pansi. Bweretsani mwendo wongolerani kubwereza 10 mpaka 15.

Mungathe kugwira ntchito zosiyana minofu m'mapiko mwanu pochita mwendo wokhoma kumbuyo kwanu, kumbali yanu, kapena pogona . Njira iliyonse idzasintha ntchitoyi mokwanira kuti ikhale yatsopano ndi kugwira ntchito minofu yosiyanasiyana yomwe imathandiza mwendo ndi bondo lanu.

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Chigole Chofewa

The clamshell ndizochita masewera olimbitsa thupi kuti mukhale ndi mphamvu komanso kuyendetsa minofu yanu, makamaka gluteus medius . Maso anu amathandiza kuteteza malo a bondo lanu , ndipo kufooka kuno kungakhale chifukwa cha ululu wa PFSS.

Kuti muchite chofufumitsa, bwerani kumbali yanu ndi mawondo onse awiri. Limbikitsani mimba zanu, ndipo pang'onopang'ono mutsani mawondo anu apamwamba pamene mukusunga mapazi anu. Gwiritsani bondo lanu kwa masekondi angapo, kenako pang'onopang'ono. Bwerezerani zochitikazo nthawi 15 mpaka 25.

Mukhoza kupanga zovuta zolimbitsa thupi poyika gulu lokaniza pamabondo anu kuti mugwire ntchitoyi. PT yanu ingakuthandizeni kupeza gulu loyenera la vuto lanu.

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Kupanga Ulemerero Kulimbitsa

Isometric gluteus medius kulimbikitsa ndi njira yabwino yowonjezeretsa chiuno cha neuromuscular. Izi zingakuthandizeni kusunga miyendo yanu - ndi mawotchi - mukuyendetsa bwino.

Pochita masewera olimbitsa thupi, bwerani kumbali imodzi ndi mawondo anu molunjika ndipo muli ndi lamba atakulungidwa pamapazi anu. Onetsetsani kuti sizili zolimba kwambiri; Muyenera kukweza mmwamba mwendo wanu.

Pang'onopang'ono mutsani mwendo wanu pamwamba ndikuwongoka, ndipo mulowe mu bult. Muyenera kumva minofu yanu ikugwira ntchito kuti mukweze mwendo wanu, koma belt ayenera kukana kuyenda kwanu.

Yesetsani kulowa mu lamba kwa mphindi zisanu, kenako pumulani pang'ono. Gwiritsani ntchito masewera 10, ndipo mubwerezenso pambali inayo.

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Kulimbikitsidwa kolimba kwa Hip

Mukakhala pulogalamu yopanga masewera olimbitsa thupi ndi isometric gluteus medius kwambiri, ndi nthawi yopitilira kuntchito yopititsa patsogolo kwambiri ya hip .

Mabotolo ndi njira yabwino yowonjezera m'chiuno mwako pamene mukugwira ntchito kuti maondo anu akhale oyenera. Mungathe kusintha machitidwe anu okwatirana mwa kuwonjezera mpira wa Swiss kupita pa mlatho kapena pochita masewerowa ndi mapazi anu pamtsamiro kapena pamalo ena osakhazikika.

Kugwiritsira ntchito gulu lakumenyana pa kuyima ndi njira yothandiza yogwiritsira ntchito mphamvu ndi kulamulira mchiuno pamene mukugudubuza mawondo anu moyenera. Izi zingathandize kuphunzitsa thupi lanu komwe ma knepaps anu ayenera kukhala panthawi ya ntchito monga kuyenda ndi kuthamanga.

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Zochita Zolimbitsa Bwino

Anthu ambiri omwe ali ndi PFSS ali ndi vuto lopanda malire, choncho kugwira ntchito moyenera kungakhale mbali yofunikira pa pulojekiti yanu ya PFSS. Mungayambe ndi ntchito zosavuta zofanana ngati mwendo umodzi wa mwendo, ndikupita patsogolo ndi ntchito zowonongeka monga T-stance kapena kugwira ntchito ndi BOSU.

Wodwala wanu wathanzi akhoza kufufuza momwe mumayendera ndikupereka ntchito zabwino zomwe mungachite kuti mugwiritse ntchito mawondo anu kuti mugwirizane bwino kuti muzitsatira PFSS yanu.

Ngati muli ndi knee kapena PFSS, muyenera kulowa ndi PT ndikuyambitsa pulogalamu yochita masewera olimbitsa thupi - mofananamo ndi iyi - kubwereranso kuntchito kuti musakhale ndi ululu uliwonse.