Ebia ɛtɔ mmere bi a woate nka, sɛ wutu mmirika di akɔneaba kakra, di agoru, anaa woyɛ adwuma bi a emu yɛ den a, wote ɛyaw bi a efi wo kotodwe mu ba. Sɛ yɛbɛka no pɛpɛɛpɛ a, wɔ kotodwe no ase. Ɛtɔ da bi a saa ɛyaw yi betumi ama ayɛ den sɛ wobɛforo antweri na woasian, wobɛsɔre afi nkongua so, ne nea ɛkeka ho Yɛtaa frɛ saa tebea yi "Jumper's Knee" . Wɔfrɛ eyi wɔ aduruyɛ mu sɛ Patellar Tendinopathy . Momma yɛnka eyi ho asɛm tiawa na yɛnka no pɛpɛɛpɛ nnɛ.
Dɛn ankasa ne ‘Patellar Tendinopathy’?
Sɛ yɛbɛka no tiawa a, eyi yɛ tebea a ɛba wo kotodwe mu. Fa no sɛ ahama a ano yɛ den a ɛka wo kotodwe (patella) ne wo nan dompe a ɛwɔ n’ase no bom. Yɛfrɛ eyi sɛ patellar tendon . Ɛte sɛ hama a ɛyɛ den.
Sɛ yetu mmirika, huruw, na yɛkotow yɛn nkotodwe a, wɔde saa ntini yi hyɛ nhyɛso kɛse ase. Sɛ wɔsan yɛ saa nhyɛso yi mpɛn pii a, ntini a ɛte sɛ hama no fi ase tetew nketenkete, anaasɛ nusu nketenkete. Mpɛn pii no, yɛn nipadua tumi siesie nusu nketenkete yi. Nanso sɛ saa nusu yi kɔ so ba a, nipadua no nnya bere mfa sa yare. Ɛno na ɛyaw no fi ase hyɛ mu Eyi yɛ tebea a yɛfrɛ no Patellar Tendinopathy.
Dɛn ne nneɛma a ɛde tebea yi ba?
Ade titiriw nti a ɛte saa ne nhyɛso a ɛba kotodwe no so bere nyinaa. Asiane no yɛ kɛse titiriw wɔ nsɛm te sɛ eyinom mu:
- Agumadi: Eyi abu so titiriw wɔ agumadi a ɛhwehwɛ sɛ wohuruw na wotu mmirika pii no mu. Sɛ nhwɛso no, volleyball, basketball, ne mmirikatufo. Eyi nti na wɔfrɛ no "Jumper's Knee."
- Apɔw-mu-teɛteɛ nhyehyɛe foforo a wubefi ase: Sɛ wufi apɔw-mu-teɛteɛ nhyehyɛe foforo ase mpofirim, titiriw sɛ wutu mmirika wɔ nneɛma a ɛyɛ den te sɛ kɔnkrit so a, nhyɛso a ɛwɔ wo nkotodwe so no yɛ kɛse.
- Ɔkwan a ɛnteɛ: Sɛ wode gyinabea a ɛnteɛ di dwuma bere a woreyɛ apɔw-mu-teɛteɛ anaa woredi agumadi a, ebetumi de nhyɛso a ɛho nhia aba ntini no so.
- Nipadua mu duru: Bere a nipadua mu duru kɔ soro no, emu duru a ɛsɛ sɛ yɛn nkotodwe gyina wɔ dwumadi biara a yɛyɛ mu no nso kɔ soro. Eyi nso betumi de tebea yi aba.
- Ntini mu mmerɛwyɛ: Sɛ ntini a ɛwɔ asen no fã (quadriceps ne hamstrings) no yɛ mmerɛw anaasɛ ɛyɛ den a, nhyɛso a ɛba patellar tendon no so no betumi ayɛ kɛse.
Mpɛn pii no oduruyɛfo bɛkamfo apɔw-mu-teɛteɛ a wɔde sa yare akyerɛ sɛ ɛyɛ tebea yi ano aduru. Nea ɛka eyi ho ne sɛ wɔbɛhyɛ ntini a atwa kotodwe no ho ahyia no mu den na wɔaboa ma kotodwe no akɔ so akanyan yiye. Wobetumi ayɛ eyi denam apɔw-mu-teɛteɛ ne kotodwe a wɔde hyɛ nipadua no mu so.
Apɔw-mu-teɛteɛ a ɛboa ma ɛyaw so tew
Ɔfã a eye sen biara ne sɛ, apɔw-mu-teɛteɛ a ɛnyɛ den bi wɔ hɔ a wubetumi ayɛ wɔ fie de aboa ma woadi ɛyaw yi ho dwuma. Saa apɔw-mu-teɛteɛ yi hyɛ ntini a atwa kotodwe ho ahyia no den na ɛma wotumi yɛ nsakrae kɛse.
Nea ɛho hia sen biara: Ɛho hia yiye sɛ wo ne wo duruyɛfo bɛkasa na woanya afotu ansa na woafi saa apɔw-mu-teɛteɛ yi ase, efisɛ obetumi agyina sɛnea wo tebea no mu yɛ den so akyerɛ wo apɔw-mu-teɛteɛ a eye ma wo.
Okay, enti momma yɛnhwɛ nea saa apɔw-mu-teɛteɛ yi yɛ. Kae sɛ ɛsɛ sɛ wɔyɛ eyinom brɛoo paa na wodi so. Mpere wo ho.
| Dwumadie | Sɛnea wɔyɛ (Anamɔn) . |
|---|---|
| Quadriceps & Hamstring a Wɔde Ntrɛwmu | Wɔ asen (Quadriceps) ho no: . 1. Da wo yafunu so wɔ fam. 2. Kotow wo kotodwe biako na fa wo nan ase bɛn wo nan ase sɛnea wubetumi. Fa wo nsa kura wo nan mu na fa bɛn no kakra. 3. Kura saa gyinabea yi mu sikani 10-20. Ɛsɛ sɛ wote nka sɛ w’asen anim atrɛw yiye. Wɔ hamstrings no fam no: 1. Da fam a w’ani kyerɛ fam. Ma wo nan biako so tẽẽ kɔ soro sɛnea wubetumi. 2. Ma wo nkotodwe nyɛ tẽẽ na ɛnkotow, na fa wo nsa abien anaa mpopaho kura wo nkotodwe akyi. 3. Twe nan no kɔ akyiri kakra kɔ wo moma so. Wobɛte nka sɛ wo asen no ase atrɛw yiye. 4. Kura mu sikani 10-20, afei san yɛ no mpɛn 2-3. |
| Nan a Wɔma So Tẽẽ | 1. Da fam a w’ani kyerɛ fam. Ma nan a ɛyɛ yaw no nkɔ tẽẽ. 2. Twe w’asen ntini no mu den na ma wo nan so bɛyɛ digrii 45 fi fam. Nkotow wo kotodwe. 3. Kura mu sikani 1-5, afei fa wo nan san ba fam nkakrankakra. 4. Yɛ 2-3 rounds a ɛyɛ 10 repetitions. |
| Ɔfasu ho Nsɛm a Wɔakyerɛw | 1. Gyina hɔ a w’akyi kyerɛ ɔfasu bi. Fa wo nan no ntam kwan bɛyɛ wo mmati trɛw na fa bɛyɛ anammɔn 2 si ɔfasu no anim. 2. Fa nkakrankakra kotow wo nkotodwe na fa wo ho si fam wɔ ɔfasu no so. Fa si fam kosi sɛ wo nkotodwe bɛkotow bɛyɛ digrii 45. 3. Kura mu sikani 5, te nka sɛ w’asen ntini no atrɛw, a ɛyaw biara nni wo nkotodwe mu. 4. San bra soro nkakrankakra. 5. Yɛ 2-3 rounds a 10-15 san yɛ. |
| Drop Squats a Wɔde Tow Gu Mu | 1. Gyina hɔ tẽẽ na wo nan ntam kwan bɛyɛ wo asen. 2. Bere a wo nan ne wo nkotodwe gyina hɔ pintinn no, fa wo ho si fam nkakrankakra te sɛ nea wote akongua so. 3. Kɔ fam sɛnea wubetumi a wo nkotodwe mu yaw, na san bra soro nkakrankakra. 4. Yɛ 2-3 rounds a ɛyɛ 10 repetitions. |
Nan Baako Kotodwe Bends
Eyi yɛ apɔw-mu-teɛteɛ a ɛyɛ den kakra, enti ɛsɛ sɛ wode ahwɛyiye kɛse yɛ no nkakrankakra. Fi ase denam biribi te sɛ pon a wobɛkura mu no so.
1. Gyina nan a ɛyɛ yaw no so, na ma wo nan foforo no so kakra san n’akyi na fi fam.
2. Afei fa nkakrankakra kotow nan a egyina hɔ no kotodwe. Te sɛ nea worekɔtra akongua bi so. Ɛsɛ sɛ wote mu duru nka wɔ w’asen ntini mu.
3. Afei, dan wo mu duru no kɔ wo nan pa no so na sɔre brɛoo.
4. Yɛ eyi 2-3 rounds mpɛn 10.
Nneɛma a ɛsɛ sɛ ɛtra w’adwenem bere a woreyɛ apɔw-mu-teɛteɛ yi
Patellar Tendinopathy gye bere kakra ansa na ayɛ yiye, enti ɛho hia sɛ wunya abotare. Sɛ woyɛ saa apɔw-mu-teɛteɛ yi da biara da a, ɛbɛhyɛ ntini ahorow no den na ama kotodwe no atumi atu mpɔn.
- Tie ɛyaw no: Sɛ wo kotodwe mu yaw no yɛ kɛse bere a woreyɛ apɔw-mu-teɛteɛ a, gyae ntɛm ara . Mma nhyɛ no.
- Fi ase nkakrankakra: Mmɔ mmɔden sɛ wobɛyɛ nneɛma pii prɛko pɛ. Fi ase ketewaa bi na ma dodow no nkɔ soro da biara da.
- Ansa na wobɛteɛteɛ w’apɔw mu: Ansa na wubefi w’apɔw-mu-teɛteɛ ase no, ma wo nipadua nyɛ hyew denam biribi a ɛnyɛ den te sɛ nantew kakra a wobɛyɛ so.
- Nsukyenee: Sɛ woteɛteɛ w’apɔw mu wie a, sɛ wode nsukyenee gu wo kotodwe so bɛyɛ simma 15 a, ebetumi aboa ma ɛyaw ne ɔfe no so atew.
Sɛnea ɛbɛyɛ na woasiw tebea yi ano no, ɛho hia yiye sɛ bere nyinaa wo ho hyehye wo ho na woteɛteɛ w’apɔw mu ansa na woateɛteɛ w’apɔw mu, sɛ ɛho hia a wobɛhyɛ wo kotodwe so, na wode wo ho ahyɛ apɔw-mu-teɛteɛ a ɛfata nipadua no mu da biara da.
Nkrasɛm a Wɔde Kɔ Fie
- Patellar Tendinopathy (Jumper’s Knee) yɛ tebea a ɛba wɔ ntini a ɛwɔ kotodwe no ase no mu. Nea ɛde ba titiriw ne nhyɛso a ɛkɔ so daa.
- Saa tebea yi abu so wɔ nnipa a wodi agumadi a ɛfa ahuruhuruw pii ho, te sɛ volleyball ne basketball mu.
- Apɔw-mu-teɛteɛ a ɛhyɛ asen ne nan ase ntini mu ahoɔden na ɛma ɛyɛ mmerɛw kɛse no betumi aboa kɛse ma ɛyaw so atew.
- Ansa na wubefi apɔw-mu-teɛteɛ nhyehyɛe biara ase no, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.
- Sɛ ɛyaw no yɛ kɛse bere a woreyɛ apɔw-mu-teɛteɛ a, gyae ntɛm ara. Mma nhyɛ wo ho sɛ mfa ɛyaw no mu teɛteɛ w’apɔw mu.
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