Knee popping: chomwe chingakhale ndi choti muchite

Zamkati

• 1. Kulemera kwambiri
• 2. Kusalongosoka kwa thupi
• 3. Arthrosis ya bondo
• 4. Patellar akung'amba
• Nthawi yoti mupite kwa dokotala

Kuthyoka m'malo olumikizana mafupa, omwe amadziwika ndi sayansi kuti kulumikizana molumikizana, nthawi zambiri kumachitika chifukwa cha mkangano pakati pa mafupa, womwe umakonda kuchitika pakachepetsa kutulutsa kwa madzimadzi a synovial olowa.

Nthawi zambiri, kugwedezeka kwamaondo sikuyambitsa mantha, komanso sichizindikiro cha vuto lalikulu motero, nthawi zambiri sikusowa chithandizo chamankhwala. Komabe, ngati mng'aluwo umachitika pafupipafupi kapena ngati ukuphatikizidwa ndi ululu kapena chizindikiro china, tikulimbikitsidwa kukaonana ndi physiotherapist kapena orthopedist, kuti mudziwe vuto ndikuyamba chithandizo choyenera kwambiri.

Kuti muwonetsetse kuti bondo likuphwanyika, mutha kuyesa kugwedeza pang'ono ndi dzanja lanu pabondo ndikuwona ngati pali phokoso kapena ngati kulumikizana kolumikizana kumamveka.

Zomwe zimayambitsa kufalikira kwa bondo ndi izi:

1. Kulemera kwambiri

Nthawi zonse mukakhala pamwamba pa kulemera kwanu, mawondo anu amakhala ndi katundu wambiri kuposa momwe amayenera kupilira. Poterepa, dongosolo lonselo limatha kusokonekera, ndipo zimakhala zachilendo kukhala ndi madandaulo a bondo, kuphatikiza pakumva kupweteka poyenda, kuchita masewera olimbitsa thupi kapena kuyesetsa pang'ono monga kukwera masitepe.

Zoyenera kuchita: Ndikofunika kuti muchepetse thupi kuti muchepetse kukakamira kulumikizana. Kutsata chakudya chochepa kwambiri chomwe chimalimbikitsidwa ndi katswiri wazakudya komanso kuchita masewera olimbitsa thupi, monga kuyenda, ndi njira zabwino. Nazi momwe mungapangire zakudya zopatsa thanzi kuti muchepetse thupi msanga.

2. Kusalongosoka kwa thupi

Kusokonekera kwa mayikidwe a thupi, ngakhale kuli kochepetsetsa, kumatha kuyambitsa kusamvana m'malo olumikizana ndikusiya mawondo akudina. Nthawi zambiri, kudzera munjira yolipira, mavuto amatha kubwera m'malo ena. Chifukwa chake, mawonekedwe amthupi ndi mafupa a msana, chiuno ndi akakolo ziyenera kuyesedwa.

Zoyenera kuchita: kuwunika kakhalidwe ndi malo olumikizirana msana, m'chiuno ndi akakolo ziyenera kupangidwa ndi wochita masewera olimbitsa thupi kapena wamankhwala. Pakadali pano, njira ya physiotherapy, yotchedwa Global Postural Reeducation (RPG), imawonetsedwa, yomwe imagwira ntchito ndikukhazikitsanso thupi lonse, kuchepetsa kuchuluka kwa zimfundo ndi kulipira kwa minofu. Kuchita masewera olimbitsa thupi ngati Pilates kapena kusambira kungathandizenso. Onani zolimbitsa thupi zisanu zomwe mungachite kunyumba kuti mukhale bwino.

3. Arthrosis ya bondo

Arthrosis imachitika pakakhala kuvala paphwando, zomwe zimatha kuchitika chifukwa cha sitiroko, kupwetekedwa mtima kapena chifukwa cha ukalamba wachilengedwe. Izi zimayambitsa kuyerekezera pakati pa ntchafu ndi mafupa amiyendo, zoyambitsa ming'alu komanso nthawi zina kupweteka komanso kutupa.

Zoyenera kuchita: Mutha kugwiritsa ntchito ma compress ozizira kapena otentha, kuchita masewera olimbitsa thupi, kapena kumwa anti-inflammatories motsogozedwa ndi azachipatala. Milandu yovuta kwambiri, momwe mumakhala zowawa zambiri komanso arthrosis imalepheretsa zochitika zatsiku ndi tsiku, adotolo amalangiza opareshoni kuti apange ma prosthesis. Nazi zina mwazochita zomwe zimathandizira kukonza osteoarthritis.

4. Patellar akung'amba

Bondo losweka litha kukhalanso chizindikiro cha kugwedezeka kwa patellar, kusintha komwe kumatha kuyambitsidwa ndi kukalamba kwachilengedwe, kupweteka, kutupa kwamondo, kapena matenda otchedwa patellar chondromalacia.

Zoyenera kuchita: ngati bondo likungolimbana koma palibe kuwawa kapena zoperewera, palibe chithandizo chofunikira chomwe chikufunika. Nthawi zina, kungakhale kofunikira kuchita masewera olimbitsa thupi pogwiritsa ntchito zida ndi zolimbitsa thupi kuti zigwirizane ndi patella ndikuchepetsa nkhawa.

Nthawi yoti mupite kwa dokotala

Ndikofunika kupita kwa dokotala kapena physiotherapist ngati kuwonjezera pa bondo, zikwangwani zina monga:

• Ululu poyendetsa mawondo, pokwera kapena kutsika masitepe kapena kugwada;
• Kufiira kapena kutupa pa bondo;
• Bondo lopunduka kapena losachoka.

Zizindikirozi zikakhalapo zimatha kuwonetsa nyamakazi, nyamakazi, kupasuka kapena kutupa m'mitsempha kapena menisci, ndipo kungafunike kuyesedwa ndikuyambitsa chithandizo chapadera.

Mukamachiritsa thupi, tikulimbikitsidwa kuti tisatengeke, osavala nsapato zolemetsa komanso kupewa komanso kukwera masitepe momwe angathere. Njira yabwino yopulumutsira cholumikizachi pang'ono ndikumanga bandeji yotanuka masana.Komabe, sayenera kukhala yothina kwambiri, kupewa mavuto azungulira.