Njira Zinayi Zogwiritsa Ntchito Knee Taping

Zamkati

• Momwe mungamangire bondo kuti likhale lolimba komanso kuthandizira
• Ndi tepi ya kinesiology yothandizira kwathunthu kneecap
• Ndi makina ojambula a McConnell
• Momwe mungamangire bondo kuti muchepetse ululu
• Kwa ululu wapakati wamaondo
• Kupweteka kwa bondo lakunja
• Momwe mungachotsere tepi ya kinesiology (ndi matepi ena)
• Malangizo ochotsera tepi ya kinesiology
• Mitundu ina yamatepi
• Kutenga

Mzimayi akuthamanga mvula ndi matepi

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kujambula maondo ndi njira yomwe imagwiritsidwa ntchito kuti muchepetse kupweteka kwa bondo. Zimathandizidwanso kukonza kuthandizira bondo, komwe kumatha kuchiza ndikupewa kuvulala kosiyanasiyana.

Mchitidwewu umaphatikizapo kugwiritsa ntchito tepi yapadera mozungulira bondo. Tepiyo imayikidwa m'malo ena, omwe amati amathetsa ululu polamulira minofu ndi mafupa.

Ngati muli ndi zovuta zamankhwala zomwe zingakhudze kuyenda kwanu, kambiranani ndi dokotala poyamba.

Ngati mungafune kuyesa kugwedeza bondo, pitani kaye ndi wochita masewera olimbitsa thupi kapena dokotala wazamasewera. Ndizowonjezera kuchipatala china, chomwe chingaphatikizepo zolimbitsa thupi komanso ma NSAID. Kuphatikiza apo, pali mitundu yambiri yamachitidwe ogwiritsira mawondo.

Njira yomwe imagwirira ntchito munthu wina mwina singagwire ntchito kwa inu, ngakhale mutakhala ndi vuto lofanana la bondo.

Tiyeni tikambirane njira zinayi zodziwika bwino zakujambula, limodzi ndi zopereka ndi malangizo.

Momwe mungamangire bondo kuti likhale lolimba komanso kuthandizira

Kujambula nthawi zambiri kumachitika kuti mabondo akhale okhazikika. Ikhoza kuthandizira kuchepetsa kupweteka komanso kuyenda kambiri panthawi yochita masewera olimbitsa thupi.

Nthawi zambiri, maluso omwe ali pansipa amagwiritsidwa ntchito kuthana ndi mavuto monga kuvulala mopitirira muyeso kapena mavuto a patellofemoral. Angathandizenso kupewa kuvulala kwamtsogolo polimbikitsa kukhazikika kwa bondo.

Zojambula ziyenera kukhala zolimba mokwanira kuthandizira bondo, koma osati zolimba mokwanira kuti zisadutse.

Ndi tepi ya kinesiology yothandizira kwathunthu kneecap

Tepi ya Kinesiology ndi tepi yamasewera yotambasula kwambiri. Amaganiziridwa kuti amapereka chithandizo pakukhazikika kwa mafupa ndi minofu. Mutha kupeza matepi ambiri a kinesiology pamsika.

Mwa njira yotsatirayi, tepi ya kinesiology imagwiritsidwa ntchito kuthandizira kwathunthu kneecap. Izi ndizofunikira kwa matenda opweteka a patellofemoral kapena ululu wozungulira patella (kneecap) wanu patsogolo pa bondo lanu. Matendawo, omwe amadziwikanso kuti "bondo wothamanga," atha kukhala chifukwa chogwiritsa ntchito mopitilira muyeso kapena kusaka patella kutsatira.

Zida:

• tepi ya kinesiology
• lumo
• khungu loyera

Gulani tepi ya kinesiology apa.

Kujambula bondo lanu:

1. Yerekezerani kuchokera ku tibial tubercle (bump pansi pa kneecap yanu) kupita ku quadriceps tendon yanu. Dulani matepi awiri azitali zofananira. Kuzungulira malekezero kuti muchepetse khungu.
2. Khalani pa benchi ndikugwada. Peel inchi yoyamba ya mzere umodzi. Khalani otetezeka kunja kwa tibial tubercle osatambasula.
3. Tambasulani tepi mpaka 40 peresenti. Manga tepi mozungulira bondo lamkati, kutsatira kukhazikika kwake kwachilengedwe. Tetezani mapeto osatambasula. Pakani tepiyo kuti mutsegule zomatira.
4. Bwerezani ndi mzere wachiwiri pafupi ndi bondo lakunja, ndikudutsa malekezero kuti mupange X.
5. Dulani tepi yayitali yokwanira kukulunga pansi pa kneecap. Wongolani bondo lanu pang'ono.
6. Peelani tepi kuchokera pakatikati. Tambasulani mpaka 80 peresenti ndikugwiritsa ntchito pansi pa kneecap yanu. Manga tepi pamiyendo yanu ndikuteteza malekezero.

Tepi ya Kinesiology imatha kukhala pakhungu masiku atatu kapena asanu. Onetsetsani phukusi la malonda kuti mudziwe zambiri.

Ndi makina ojambula a McConnell

Monga kujambula kwa kinesiology, njira ya McConnell imagwiritsidwa ntchito kukonza bata. Zapangidwa kuti zithetse vuto la kutsatira patella ndi zowawa powonjezera kuthandizira kwazomangamanga.

Mwa njirayi, mufunika:

• 2-inchi yokutira kopanira (kuteteza khungu lanu)
• 1/2-inchi yotakata yolimba yosakhazikika
• lumo

Gulani tepi yopyapyala ndi masewera pa intaneti.

Nthawi zonse yambani ndi khungu loyera. Kuti mugwiritse ntchito njira yogwiritsira ntchito maondo a McConnell:

1. Dulani zingwe ziwiri zomata zomata ndi tepi imodzi yolimba. Zolembazo ziyenera kukhala zazitali kuti ziphimbe bondo lanu, pafupifupi mainchesi 3 mpaka 5.
2. Khalani pabenchi. Lonjezani bondo lanu ndikumasula ma quadriceps anu. Ikani zomangira zonse zomata pa kneecap wanu.
3. Tetezani tepi yosakanika pamphepete mwakunja kwa kneecap. Kokani mzerewo mpaka bondo lamkati. Nthawi yomweyo, kanikizani minofu yofewa pa bondo lamkati kulunjika pa kneecap.
4. Tetezani mathero a tepi mkatikati mwa kneecap.

Nthawi zambiri, tepi iyi imatha kukhala pakhungu kwa maola 18.

Kutengera masewera ndi zizindikiritso zanu, tepi yolimba ikhoza kugwiritsidwa ntchito m'malo ena. Wothandizira zakuthupi angakuthandizeni kudziwa njira yoyenera.

Momwe mungamangire bondo kuti muchepetse ululu

Ngati muli ndi ululu wamabondo, kujambula kungathandize. Njira zotsatirazi zakonzedwa kuti zithetse mavuto ena.

Kwa ululu wapakati wamaondo

Kupweteka kwamkati kwamondo kumachitika mkati mwa bondo lanu. Kupweteka kwa mawondo amkati kumayambitsa zambiri, kuphatikizapo:

• patellar tendonitis
• meniscus misozi kapena kupindika
• Kuvulala kwa MCL

Zida:

• tepi ya kinesiology
• lumo
• khungu loyera

Kuyika tepi:

1. Dulani tepi imodzi yamasentimita 10. Yambirani kumapeto.
2. Khalani pa benchi, mawondo atapinda madigiri 90.
3. Peel inchi yoyamba ya tepi. Tetezani pansi pa bondo lanu lamkati, kumtunda kwa minofu yanu ya ng'ombe.
4. Tambasulani tepiyo mpaka 10% ndikukulunga bondo lamkati. Pakani tepiyo kuti mutsegule zomatira.
5. Dulani matepi awiri-inchi 5. Yambirani kumapeto. Dulani mzere umodzi kuchokera pakatikati, kutambasula mpaka 80 peresenti, ndikugwiritsanso ntchito mozungulira pamalopo. Tetezani mapeto.
6. Bwerezani ndi mzere wachiwiri kuti mupange "X."

Kupweteka kwa bondo lakunja

Ngati muli ndi ululu kutsogolo ndi pakati pa bondo lanu, amatchedwa kupweteka kwa bondo lakunja. Kawirikawiri amayamba chifukwa cha matenda opweteka a patellofemoral kapena nyamakazi ya mawondo.

Nthawi zambiri, njira yoyamba yotchulidwa munkhaniyi (yothandizidwa ndi kneecap) imagwiritsidwa ntchito pagaziniyi. Koma mutha kuyesa njira yofananira ndi tepi yopangidwa ndi Y yo-odulidwa kale.

Mufunika khungu loyera ndi ma Y awiri (limodzi lalitali ndi limodzi lalifupi).

Kulemba:

1. Dulani chidutswa chotalika cha Y mpaka 1 mpaka 2 mapazi. Khalani m'mphepete mwa benchi, kugwada.
2. Peel inchi yoyamba ya tepi. Otetezeka pakati pa ntchafu. Gawani Y ndikuchotsa chithandizo.
3. Tambasulani michira mpaka 25 mpaka 50 peresenti. Ikani mbali zonse za kneecap. Pakani kuti mutsegule zomatira.
4. Peel inchi yoyamba ya kagawo kakang'ono ka Y. Khalani otetezeka mbali yakunja ya kneecap, gawani Y, ndikuchotsani chithandizocho.
5. Tambasulani michira mpaka 50 peresenti. Ikani michira pamwamba ndi pansi pa kneecap. Opaka kuti yambitsa.

Gulani zidutswa za Y zisanadulidwe pa intaneti.

Momwe mungachotsere tepi ya kinesiology (ndi matepi ena)

Tepi ya bondo imatha kutsatira bwino. Nthawi yakwana kuti muchotse, ganizirani izi:

Malangizo ochotsera tepi ya kinesiology

Kuchotsa bwino tepi ya kinesiology:

• Ikani mafuta. Mafuta a ana kapena maolivi amatha kumasula zomatira. Pakani mafuta pa tepi, dikirani mphindi 15 mpaka 30, kenako chotsani kusamba.
• Chotsani pang'onopang'ono. Pewani kuchotsa tepiyo mwachangu kwambiri, zomwe zingakwiyitse kapena kuwononga khungu lanu.
• Pukutani tepiyo. Bweretsani tepi payokha. Poyerekeza ndi kukoka, kupindika sikumva kuwawa.
• Pitani molowera kumene kukula kwa tsitsi. Izi zimachepetsa kukwiya pakhungu ndi tsitsi lanu.
• Kokani khungu. Mukamajambula tepiyo, gwiritsani dzanja lanu lina kuti mugwire khungu mbali inayo. Izi akuti zimachepetsa kusapeza bwino.

Mitundu ina yamatepi

Katswiri wanu wathanzi angakulimbikitseni mitundu ina yazinthu, monga tepi yomata yopaka. Yesani malangizo ali pamwambawa ngati mukuvutika kuwachotsa.

Muthanso:

• Sambani kapena kusamba mofunda. Monga mafuta amwana, madzi ofunda amathandizira kuwononga zomatira.
• Ikani mafuta odzola. Izi zitha kuthandiza kumasula kulumikizana.
• Ikani ayezi. Yesani kugwiritsa ntchito phukusi la ayisi kuti mutulutse tepi.

Kutenga

Kujambula kwa bondo kumagwiritsidwa ntchito kuthana ndi ululu ndikuwonjezera chithandizo. Ikhoza kukulitsa luso lanu lochita masewera olimbitsa thupi, kaya mukuchira kuvulala kapena kusamva bwino. Siziyenera kuyendetsa magazi, m'malo mwake zimathandizira.

Popeza pali njira zambiri zojambulira bondo, ndibwino kukaonana ndi akatswiri. Amatha kukuwonetsani njira yabwino kwambiri yogwiritsira ntchito zizindikiro zanu.

Mukaphatikizidwa ndi pulogalamu yochita masewera olimbitsa thupi, kugwedeza bondo kungakuthandizeni kupeza mpumulo.