Zochita Zabwino Kwambiri Kuchiza Dead Butt Syndrome

Zamkati

• Zochita 5 zolimbitsa matako anu
• 1. Wopanda
• 2. Lumo
• 3. Mlatho wamapewa
• 4. Chipolopolo
• 5. Kukweza miyendo
• Ndani angakhale ndi matendawa
• Momwe mungazindikire matenda amtundu wakufa
• Zotsatira zathanzi
• Njira zina zochiritsira
• Momwe mungapewere matendawa

Zochita zabwino kwambiri zochiritsira Dead Butt Syndrome ndi zomwe zimalimbitsa gluteus wapakati, chifukwa iyi ndi minofu yomwe imafooka, zomwe zimapangitsa kuti pakhale kupweteka m'chiuno mukamathamanga, mwachitsanzo.

Dead butt syndrome ndi chikhalidwe, chotchedwa sayansi pakati gluteal syndrome kapena mchingerezi Matenda Akufa, zomwe zimachitika chifukwa chosowa zolimbitsa thupi ndi ma glutes. The glutes amapangidwa ndi 3 osiyana minofu: pazipita, sing'anga ndi osachepera gluteus. Mu matendawa, ngakhale gluteus maximus atha kukhala wamphamvu, gluteus medius ndi wofooka kwambiri kuposa iye, zomwe zimabweretsa kusamvana kwamphamvu zaminyewa. Zotsatira zake, munthuyo amatha kukhala ndi zotupa mu tendon ya gluteus medius yomwe imadziwonekera kudzera kupweteka kwakanthawi m'chiuno mukamathamanga kapena kugonana.

Zochita 5 zolimbitsa matako anu

Mndandandawu muli masewera olimbitsa thupi asanu omwe amalimbitsa ma glute, makamaka gluteus wapakati. Zochita izi ziyenera kuchitidwa m'magulu atatu obwereza 6 kapena 8 nthawi imodzi, ndipo zitha kuchitika katatu kapena kasanu pa sabata.

1. Wopanda

Gawani miyendo yanu m'chiuno mwanu ndipo msana wanu uli chilili, squat, ndikupinda maondo anu mpaka mutakhala 'pampando wongoyerekeza. Samalani kuti mawondo anu asadutse mzere wa zala zanu.Cholinga ndikumva ntchito ya glutes motero simuyenera kutsamira thupi lanu patsogolo kuti muthandizire kuyenda.

2. Lumo

Gona kumbuyo kwanu ndikukweza miyendo yonse yokhotakhota mpaka ipange ngodya ya 90º. Sungani miyendo yanu pang'ono ndikuchepetsa mimba yanu pobweretsa mchombo wanu kumbuyo kwanu. Masewerowa amakhala ndi kuyika phazi limodzi pansi, pomwe phazi limodzi likukwera linalo limatsika.

3. Mlatho wamapewa

Bodza kumbuyo kwanu ndikusunga miyendo yanu ndi mawondo ndi mapazi pafupi. Ndi manja anu muyenera kukhudza chidendene. Ntchitoyi imakhala ndikukweza thunthu pansi, kusunga matako kuti azikweza thupi pansi momwe angathere. Mukafika pamalo okwera kwambiri, werengani mpaka 3 ndikutsika. Kuti zikhale zovuta, mutha kukweza thunthu pansi nthawi iliyonse, kutambasula mwendo umodzi kudenga ndikubwerera kumalo oyambira.

4. Chipolopolo

Pochita izi muyenera kugona chammbali ndikuyika dzanja lanu likuthandizira mutu wanu, miyendo yanu ikhale yopindika. Kumbuyo kuyenera kulumikizidwa bwino ndipo zolimbitsa thupi zimatsegula mwendo womwe uli pamwambapa, ndikupangitsa kuti mapazi akhudze. Samalani kuti thunthu lisabwerere m'mbuyo ndipo ngakhale kutseguka mwendo sikokulirapo, chofunikira ndikumva kuti gluteus ikugwiridwa.

5. Kukweza miyendo

Mutagona chammbali, muziyendetsa bwino miyendo yanu moyenera komanso thupi lanu lingagwirizane bwino, pomwe mutha kuyang'ana pansi ndikuwona nsonga zala zanu zokha. Kuchita masewera olimbitsa thupi kumaphatikizapo kukweza mwendo wapamwamba kumtunda kwa chiuno komanso kukweza mwendo wapansi kuti alumikizane nawo mchiuno. Kenako miyendo iwiri yolumikizidwa iyenera kutsitsidwa.

Ndani angakhale ndi matendawa

Kufooka kwa gluteus wapakati kumatha kukhudza aliyense amene amangokhala ndikukhala maola opitilira 8 patsiku atakhala, osachita masewera olimbitsa thupi. Komabe, matendawa amathanso kukhudza anthu omwe amachita masewera olimbitsa thupi pafupipafupi, monga othamanga omwe amakonda kuthamanga okha, osawunikira akatswiri komanso osalimbikitsa magulu ena aminyewa.

Chifukwa chake, ndikosavuta kwa wothamanga yemwe amadzilimbitsa yekha kukhala ndi kufooka kwa gluteus wapakati kuposa omwe amachita triathlon, mwachitsanzo, chifukwa kusiyanasiyana kwa masewera olimbitsa thupi kumathandizira kulimbitsa magulu angapo amisempha, kukhala kopindulitsa thupi.

Momwe mungazindikire matenda amtundu wakufa

Kuti azindikire kufooka kwa gluteus wapakati, munthuyo amatha kuyimirira ndikuthandizira kulemera kwa thupi mwendo umodzi. Minofu iyi ikakhala yofooka kapena yotupa, kupweteka m'chiuno kumakhala kofala; kupweteka matako pa palpation, ndipo si zachilendo kusunga m'chiuno bwino ndi lakhalira pamalo amenewo. Kupwetekako kumatha kudziwonekeranso munthuyo atagona chammbali ndikukweza mwendo kutambasula mpaka m'chiuno kapena pamwambapa, akamathamanga kapena kukhala mphindi zopitilira 30 atakhala.

Zotsatira zathanzi

Kufooka kwa gluteus wapakati kumatha kubweretsa kutupa kwa tendon ya minyewa iyi, yomwe imapweteka kwambiri, monga mawonekedwe amphongo m'chiuno poyimirira kwa maola ambiri, kukwera masitepe kapena kukhala pampando wolimba. Zotsatira zake, pakhoza kukhala kuti pakumva kuwawa mumtsempha wam'mimba womwe umakhala wambiri m'maondo chifukwa cha kukangana kwa gulu la iliotibial ndikuwonjezera mwayi wakuthwa kwa bondo pakuthamanga.

Ngati zizindikirozi zilipo, muyenera kupita kwa akatswiri a mafupa kuti mukachite mayeso omwe angazindikire matendawa ndikuwonetsetsa kuti sizokhudza matenda ena monga osteomyelitis kapena bursitis, mwachitsanzo. Nthawi zambiri, mayeso amakhala osafunikira ndipo mitundu ingapo ya palpation ndi malo ena, omwe ndimayeso a mafupa, amakhala okwanira kufikira matendawa.

Njira zina zochiritsira

Kufooka kwa gluteus wapakati kumayambitsa kupweteka kwambiri ndikulephera kukhala kwa nthawi yayitali, a orthopedist angalimbikitse kumwa mankhwala oletsa kutupa monga Ibuprofen kapena Naproxen ndikugwiritsa ntchito mafuta onga Cataflan kuti adutse pamalopo. Komabe, kuchita masewera olimbitsa thupi komanso kulimbitsa thupi ndikofunikira kuti magulu azinyama azikhala oyenera. Kutikita minofu yakuya kumathandizanso kuchiritsa kutupa ndikuchepetsa magwiridwe antchito, kuchepetsa kuchepa kwanu komanso nthawi ndikofunikanso kuchiritsa matendawa mwachangu.

Momwe mungapewere matendawa

Njira yabwino yopewera matenda amtundu wakufa ndiyo kuchita masewera olimbitsa thupi ndi magulu osiyanasiyana. Izi zikuwonetsa kuti othamanga makamaka amayenera kulimbitsa minofu yawo yam'mimba komanso yam'mimba pophunzitsa. Zochita izi ziyenera kutsogozedwa ndi katswiri wazophunzitsa zolimbitsa thupi, wophunzitsa payekha kapena physiotherapist yemwe amagwira ntchito ndi Pilates, mwachitsanzo.