Knee Arthrosis Zochita

Zamkati

• Ma pilates amathandizira bondo la arthrosis
• Zochita zolimbitsa thupi
• Zochita zolangizidwa motsutsana

Zochita zabwino kwambiri pakakhala bondo la arthrosis ndizomwe zimalimbitsa minofu yakutsogolo kwa ntchafu, komanso gawo loyandikira ndi lamkati, chifukwa mwanjira imeneyi minofu imalimba ndikuchepetsa kuchuluka kwa mawondo.

Zochitazo ziyenera kuchitidwa tsiku lililonse, ndikubwereza 3 x 20. Ndiye kuti, kulimbitsa thupi kulikonse kuyenera kuchitidwa maulendo 20 kenako pali kupumula kwa mphindi 15. Kenako maseti ena awiri azichita ngati iyi.

Zochitazo ziyenera kulembedwa ndi physiotherapist, payekha, koma ena akuwonetsedwa muvidiyoyi:

Arthrosis ndikuchepa kwa cholumikizira komwe kumayambitsa kupweteka komanso kusapeza bwino, ndipo ngakhale kulibe mankhwala, pakhoza kukhala kusintha kwakukulu kwa zizindikilo ndi mankhwala, kuphatikiza mankhwala omwe dokotala akuwonetsa. Njira zina zomwe zingathandize kuti chithandizo chithandizire bwino ndikusintha kwa moyo watsiku ndi tsiku, monga kuchepa thupi, kupewa kuyesayesa, kusankha kuvala nsapato kapena nsapato zomwe zimakhala bwino kwambiri kuposa kuyenda mu nsapato zazitali kapena opanda nsapato, mwachitsanzo.

Malingaliro osavutawa amachepetsa kupsinjika kwa mawondo, kuchepa kwa ululu, koma kuwonjezera apo, kudya zakudya zotsutsana ndi zotupa monga sardines, flaxseeds, adyo ndi zipatso za citrus ndi njira yodziwikiratu yachilengedwe yotupa yomwe ilipo chifukwa cha matenda a mafupa .

Ma pilates amathandizira bondo la arthrosis

Ma pilates a mawondo a arthrosis ayenera kutsogozedwa ndi wochita masewera olimbitsa thupi omwe amadziwa bwino njirayi. Pali zochitika zingapo za Pilates zomwe zitha kugwiritsidwa ntchito pochiza osteoarthritis ndipo momwe amagwiritsidwira ntchito zimadalira kuchuluka kwa kuvulala kwake komanso zizindikilo zake. Zitsanzo zina za zochitika za Pilates za mawondo ndi izi:

Zochita zolimbitsa thupi

Zochita zolimbitsa thupi kwambiri kwa iwo omwe ali ndi vuto la bondo arthrosis ndikuyenda mopepuka, ndi nsapato zoyenera, kupalasa njinga, hydrotherapy kapena ma aerobics amadzi, koma adotolo kapena physiotherapist atha kuwonetsa zolimbitsa thupi zabwino kwambiri, chifukwa pakhoza kukhala kusiyanasiyana kuopsa kwa kuvulala komwe kumaperekedwa.

Zolimbitsa thupi ndizothandiza pochiza arthrosis ya bondo, chifukwa zimathandizira kulimbitsa minofu ya mwendo, kuwonjezera kuchuluka kwa mafupa ndikuchepetsa kupweteka. Ndikofunikira kulimbitsa minofu yomwe imapanga ma quadriceps pankhani ya osteoarthritis pa bondo, chifukwa amayendetsa phazi pansi, amachepetsa kuchepa kwa mafupa a bondo ndikuchepetsa kufunika kochitidwa opaleshoni.

Pamene munthu sakumvanso kupweteka m'maondo, zolimbitsa thupi zimatha kufikira kwambiri ndipo physiotherapist imatha kuwonetsa kuyeserera ndi wophunzitsa zolimbitsa thupi, chifukwa kuphunzitsira zolemera kungathandize kupewa kuvulala kwamtsogolo.

Zochita zolangizidwa motsutsana

Osati mitundu yonse ya masewera olimbitsa thupi imawonetsedwa kwa iwo omwe ali ndi arthrosis ya bondo, zitsanzo zina zomwe sizoyenera zikuyenda, kulumpha, sitepe ndi kumenya nkhondo, mwachitsanzo. Izi sizikulimbikitsidwa, chifukwa zimatha kukhudza mawondo, zomwe zimatha kuwonjezera kuvulala, kukulitsa matendawa ndikuwonjezera kufunikira kwa opaleshoni.

Kuphatikiza pa zolimbitsa thupi, kuti muchepetse kupweteka kwa bondo ndikusintha moyo wamunthu, ndikofunikira kuyika njira zina zothandizira monga chakudya, kugwiritsa ntchito mankhwala ndi njira zina zochiritsira, mwachitsanzo. Onani njira zisanu zamankhwala zothandizira nyamakazi ndikuphunzira momwe mungathetsere ululu.