Zochita Zochizira ndi Kuteteza Knee ya Runner (Patellofemoral Syndrome)

Zamkati

• Kodi bondo wothamanga ndi chiyani?
• Zochita 10 zothamanga bondo
• 1. Kuyimirira kotambasuka
• 2. Kuyimirira kutambasula m'chiuno
• 3. Kukweza mwendo molunjika
• 4. Kuyimilira kwa ng'ombe
• 5. Kwererani mmwamba
• 6. Kuchita masewera olimbitsa thupi
• 7. Zithunzi zosanja
• 8. Bulu amamenya
• 9. IT band kutambasula
• 10. Kutambasula khosi
• Njira zina zochiritsira komanso zithandizo zapakhomo zoyesera
• Kodi kuchita masewera olimbitsa thupi ndikuthandizira bondo la wothamanga?
• Kodi kuchira kumatenga nthawi yayitali bwanji?
• Momwe mungazindikire bondo la wothamanga
• Momwe mungapewere bondo la wothamanga
• Tengera kwina

Kodi bondo wothamanga ndi chiyani?

Bondo la Runner, kapena patellofemoral syndrome, ndivulala lomwe lingayambitse kupweteka, kupweteka kwapweteka kutsogolo kwa bondo komanso mozungulira kneecap. Zimakhala zachilendo kwa othamanga, okwera njinga, komanso kwa omwe amachita nawo masewera okhudzana ndi kudumpha.

Zizindikiro za bondo la wothamanga zitha kusintha pambuyo poti apumule ku masewera olimbitsa thupi komanso kuyatsa malowa. Zochita zotambasula kunyumba ndikulimbikitsanso zitha kuthandizanso.

Pemphani kuti muphunzire masewera olimbitsa thupi ndi zithandizo zina zapakhomo zomwe mungayesere. Ngati ululuwo sukutha pakatha milungu ingapo akuchipatala, kapena mukumva kuwawa kwambiri, onani dokotala wanu.

Zochita 10 zothamanga bondo

Kuti mumve kupweteka kwa bondo wothamanga, yesani masewera olimbitsa thupi omwe amayang'ana kulimbitsa bondo, chiuno, ndi quadriceps. Muthanso kutambasula m'chiuno mwanu.

Kulimbitsa kumathandizira kuti bondo likhale lolimba poyenda, komanso kuthandizira kukulitsa kusinthasintha kwa mwendo ndikuchepetsa kulimba.

Zochita zambiri zomwe zili pansipa zitha kuchitidwa mwendo umodzi kapena zonse ziwiri. Ngati mukumva kupweteka kwa bondo mbali zonse, bwererani ndikudumpha zolimbitsa thupi.

Kuti mupeze zotsatira zabwino, yesetsani kuchita masewera olimbitsa thupi tsiku lililonse kwa milungu isanu ndi umodzi.

1. Kuyimirira kotambasuka

Madera omwe anagwirako ntchito: quadriceps ndi chiuno chosinthasintha

1. Imani chilili.
2. Fikirani kumbuyo kwa thupi lanu kuti mugwire phazi lanu lamanzere ndi dzanja lanu lamanzere. Bweretsani chidendene chanu chakumanzere ku glutes, kapena momwe sizimapwetekera. Mutha kugwiritsa ntchito khoma kapena kugwira phewa la mnzanu moyenera.
3. Ikani bondo lanu lakumanzere pafupi ngati kutambasula kwanu.
4. Gwiritsani masekondi 15, kenako sinthani mwendo wakumanja.
5. Bwerezani kutambasula kumanja.
6. Chitani seti 2-3 pamiyendo iliyonse.

Ngati mtunduwu ukupweteka maondo anu, mutha kutambasula mutagona m'mimba mwanu ndikufikira kumbuyo kwa bondo lanu. Muthanso kugwiritsa ntchito lamba kapena thaulo ya yoga kuti mubweretse bondo lanu mokweza.

2. Kuyimirira kutambasula m'chiuno

Madera omwe anagwirako ntchito: m'chiuno kusintha, psoas

1. Yambani mukugawika, phazi lamanzere likutsogolo ndikubwerera mwendo wamanja.
2. Ikani bondo lanu lakumbuyo ndi fupa la mchira pang'ono kuti akhale inchi pafupi ndi pansi pamene mukuyendetsa m'chiuno mwanu patsogolo.
3. Sungani msana wanu osalowerera ndale. Osazungulira kapena kuzungulira kumbuyo kwanu.
4. Gwiritsani masekondi 10, kenako kubwereza mbali inayo.

3. Kukweza mwendo molunjika

Madera omwe anagwirako ntchito: quadriceps, m'chiuno

1. Gona pansi kumbuyo kwanu ndi bondo limodzi lopindika pa digiri ya 90-degree ndipo mwendo wina utambasulidwa pansi.
2. Pogwiritsa ntchito mwendo wotambasula, limbikitsani quadriceps yanu (minofu ya ntchafu) ndikukweza mwendo mpaka utafika pa digiri ya 45-degree.
3. Gwirani mwendo wanu masekondi awiri pambali iyi musanawutsitse pang'onopang'ono.
4. Bwerezani nthawi 20. Sinthani miyendo. Chitani seti 2-3.

4. Kuyimilira kwa ng'ombe

Madera omwe anagwirako ntchito: ng'ombe, shins

1. Imani moyang'anizana ndi khoma. Tambasulani manja anu kuti manja anu akukanikiza khoma patali pang'ono. Manja akuyenera kuyikidwa pamlingo woyang'ana.
2. Sungani chidendene cha mwendo ndi bondo lovulala pansi.
3. Sunthani mwendo wina patsogolo ndikugwada.
4. Tembenuzani mwendo wosatuluka (womwe uli ndi ululu) pang'ono mkatikati ndikudalira pakhoma mpaka mutamvekera kumbuyo kwa minofu yanu ya ng'ombe.
5. Gwiritsani masekondi 15 mpaka 30, kenako imani chilili.
6. Bwerezani katatu.

5. Kwererani mmwamba

Madera omwe anagwirako ntchito: glutes, quads

Zida zofunikira: sitepe kapena masitepe othawa

1. Ikani phazi lanu lamanzere pa sitepe.
2. Kwezani mwendo wanu wakumanja mlengalenga ndikusunga kwachiwiri pomwe mwendo wanu wamanzere ukuwongoka ndikukhazikika.
3. Pepani mwendo wakumanja pansi.
4. Bwerezani maulendo 10, kenako sinthani miyendo, ndikuyika mwendo wakumanja pakhwerero.

Masitepe amatha kukhala opweteka ngati mukuvulala. Ngati masitepe akukwiyitsani mawondo anu, tulukani ntchitoyi. Mukachira, izi zitha kukhala njira yabwino yolimbikitsira miyendo yanu ndi glutes ndikuchepetsa chiopsezo chovulala.

6. Kuchita masewera olimbitsa thupi

Madera omwe anagwirako ntchito: m'chiuno, glutes

1. Gona mbali imodzi mchiuno mwako mutagwada ndi mapazi anu atakhazikika pamwamba pa wina ndi mnzake.
2. Pepani mwendo wanu wam'mwamba pang'onopang'ono pamene zidendene zanu zikupitilizabe kugwira, ndikupanga mawonekedwe a nkhono.
3. Gwiritsani masekondi awiri, ndikutsitsa mwendo wapamwamba pang'onopang'ono.
4. Chitani mpaka 15 kubwereza. Ngati sizopweteka, sinthani mbali ndikubwereza. Chitani maseti awiri mbali iliyonse.

7. Zithunzi zosanja

Madera omwe anagwirako ntchito: quads, glutes, ndi ana a ng'ombe

1. Yambani kuyimirira chafufumimba kukhoma. Zidendene zanu ziyenera kukhala mainchesi 6 kutsogolo kwa fupa lanu lachiuno, ndipo mapazi anu azikhala mozungulira patali.
2. Mukuyenda pang'onopang'ono, sungani nsana wanu m'chiuno mpaka m'chiuno mpaka mawondo anu atakhazikika mozungulira madigiri 45.
3. Gwirani malowa mozungulira masekondi 5, kenako muyimirire.
4. Bwerezani chithunzichi maulendo 10-15. Chitani seti 2-3.

8. Bulu amamenya

Madera omwe anagwirako ntchito: ziphuphu

1. Yambani pa mphasa wa yoga, thaulo, kapena bulangeti pamiyendo yonse inayi, ndi manja owongoka, mawondo pansi pa m'chiuno, ndi mapewa pamanja.
2. Pepani mwendo wanu wamanzere kumbuyo kwanu ndikuutambasula kumbuyo kwa mphasa. Kwezani mpaka kutalika kwa chiuno ndikusunthira phazi lanu.
3. Kusunga msana wanu mosabisa, kanikizani chidendene chakumaso kwa mphindi, kenako ndikutsitseni kuti mufike m'chiuno
4. Bwerezani nthawi 10 kumanzere, kenako sinthani kumanja.

9. IT band kutambasula

Madera omwe anagwirako ntchito: glutes, m'chiuno, miyendo chapamwamba

1. Yambani kuyimirira, mwendo wanu wamanzere utawoloka kumanja kwanu.
2. Dzanja lanu lamanja litakwezedwa pamutu panu, pang'onopang'ono yambani kudalira kumanja mpaka mutangotambasula.
3. Gwiritsani mpaka masekondi 10.
4. Sinthani miyendo ndikubwereza. Chitani nthawi 2-3 pa mwendo uliwonse.

10. Kutambasula khosi

Madera omwe anagwirako ntchito: mitsempha

1. Gona kumbuyo kwako ndi mwendo wakumanja wotambasulidwa patsogolo pako.
2. Pindani mwendo wanu wamanzere. Lembani manja anu kumbuyo kwa ntchafu yanu yakumanzere ndikuyamba kukokera kwa inu pang'onopang'ono. Muyenera kumva kutambasula kumbuyo kwa ntchafu yanu.
3. Pamene mukukoka mwendo pafupi nanu, yesetsani kuwongola bondo momwe mungathere, chidendene chanu chitatembenuka ndikuloza kudenga.
4. Gwirani masekondi 20, kenako sinthani miyendo.
5. Bwerezani mpaka katatu pa mwendo uliwonse.

Njira zina zochiritsira komanso zithandizo zapakhomo zoyesera

Mankhwala ena a bondo la othamanga atha kukhala awa:

• Ikani bondo lanu tsiku lililonse, kapena kangapo patsiku, ngati kuli kofunikira.
• Lankhulani ndi dokotala wanu za kumwa mankhwala ochepetsa ululu, monga nonsteroidal anti-inflammatory drugs (NSAIDs), ngati mukumva kuwawa.
• Yesetsani kuchita zinthu zochepa, monga kusambira ndi kupalasa njinga.
• Malo okhala ndi thovu omwe ndi olimba.
• Yesetsani kuchita zolimbitsa maondo ndikuwona wothandizira, ngati kuli kofunikira.

Nthawi zambiri, mungafunike kuchitidwa opaleshoni ngati chithandizo chamankhwala sichothandiza. Kuchita opaleshoni kungakhale kofunikira kuti muzindikiritse mbali ya kneecap yanu. Dokotala wanu akhoza kutenga X-ray kapena MRI ya bondo lanu kuti awone kuvulala kwanu ndikupeza njira yabwino yothandizira.

Kodi kuchita masewera olimbitsa thupi ndikuthandizira bondo la wothamanga?

Nthawi zambiri, machitidwe okonzanso ndi kutambasula kumatha kukhala othandiza pochiza bondo la wothamanga.

Malinga ndi kafukufuku wofalitsidwa mu Journal of Orthopedic & Sports Physical Therapy, kuchita zolimbitsa thupi zolimbitsa mawondo ndi mchiuno katatu pamlungu kwa milungu isanu ndi umodzi ikhoza kukhala njira yothandiza yochepetsera kupweteka kwa bondo ndikusintha zolimbitsa thupi.

Kuphatikiza apo, kafukufuku wa 2007 adapeza kuti kugwiritsa ntchito zolimbitsa thupi zolimbitsa thupi kulimbitsa ma quadriceps ndikuwonjezera kusinthasintha kunali kothandiza kuposa ma bondo kapena kugunda bondo. Ndipo, nthawi zina, zolimbitsa thupi zolimbitsa thupi zitha kukhala zothandiza kuposa kutenga ma NSAID.

Katswiri wazachipatala atha kukuthandizani kudziwa masewera olimbitsa thupi omwe angakuthandizeni kutengera momwe zinthu zilili. Amatha kukuthandizani kuti mupeze masewera olimbitsa thupi kuti mukwaniritse ndikutambasula madera enaake. Awonanso ngati muli ndi vuto la kusamvana komwe kumafunikira kuwongoleredwa.

Kodi kuchira kumatenga nthawi yayitali bwanji?

Kuti muchiritse kupweteka kwa bondo kwa wothamanga, muyenera kuyamba ndikupuma. Mungafunike kuchepetsa kuthamanga kapena masewera ena, kapena siyani kwathunthu mpaka mutakhala bwino. Pewani zinthu zina zomwe zimakulitsa ululu wanu, monga kukwera masitepe, momwe mungathere.

Zimatenga nthawi yayitali bwanji kuti munthu achiritse bondo la wothamanga zimasiyana kwa aliyense. Ndi kupumula ndi ayezi, kupweteka kwanu kumatha milungu iwiri kapena itatu. Kapenanso, mungafunike kuwona wothandizira zakuthupi yemwe angakulimbikitseni zolimbitsa ndi zolimbitsa thupi kuti zikuthandizireni kuyambiranso.

Onani dokotala ngati kupweteka kwa bondo lanu sikupita patatha milungu itatu. Mungafunike X-ray, CT scan, kapena MRI kuti mudziwe chomwe chimakupweteketsani.

Momwe mungazindikire bondo la wothamanga

Ngati muli ndi bondo wothamanga, mutha kuwona kupweteka kwa bondo lanu:

• mukamachita masewera olimbitsa thupi kapena mutatha
• mukamayenda kapena kutsika masitepe
• mukamanyinyirika
• mukakhala nthawi yayitali

Zomwe zimayambitsa bondo la othamanga ndi monga:

• Kugwiritsa ntchito mopitirira muyeso pa masewera
• kusamvana kwam'mimba
• kuvulala
• maopaleshoni asanafike

Momwe mungapewere bondo la wothamanga

Mwina sizingatheke kupeweratu kupweteka kwa bondo wothamanga, koma njira zotsatirazi zitha kuthandiza kuchepetsa zizindikilo:

• Kuchepetsa masewera olimbitsa thupi. Masiku ena othamanga ndi zinthu zosafunikira kapena zochepa, monga kusambira ndi yoga.
• Pang'onopang'ono kuwonjezera mileage ndi mphamvu. Kuthamanga mamailosi ambiri, mwachangu kwambiri, kumatha kubweretsa kupweteka kwamondo.
• Khalani ndi moyo wathanzi. Kukhala wonenepa kwambiri kapena wonenepa kwambiri kumatha kukupangitsani kukhala ndi nkhawa zina m'maondo anu mukamachita masewera olimbitsa thupi. Ngati muli ndi nkhawa, lankhulani ndi dokotala wanu za pulogalamu yotaya thupi.
• Tambasulani ndikutenthetsa musanamalize komanso mukamaliza kulimbitsa thupi.
• Onani nsapato zanu. Mungafunike nsapato ndi zowonjezera zowonjezera kapena ma orthotic. Othamanga ayeneranso kubwezeretsa nsapato zawo mtunda uliwonse wamakilomita 300 mpaka 500.

Tengera kwina

Bondo la wothamanga limakhala lofala kwa othamanga komanso othamanga, koma limatha kukhudza aliyense.

Ngati mukumva bondo la wothamanga, muyenera kuti muchepetse kuthamanga komanso masewera ena mpaka ululu wanu utatha. Muthabe kuchita nawo zinthu zina zochepa, monga kusambira ndi kupalasa njinga, ngakhale.

Onani dokotala ngati kupweteka kwa bondo lanu sikumatha patatha milungu ingapo. Mungafunike X-ray, CT scan, kapena MRI kuti mudziwe chomwe chimakupweteketsani.