A chang chuan i hre tawh mai thei, tlem i tlan kual vel a, i khelh lai emaw, hna hahthlak tak tak i tih hian i khup chhung lam atanga natna lo chhuak i nei thin. A dik tak chuan khup hnuaiah. Hetiang natna hian a chang chuan stairs chho leh chhuk te, chair atanga tho te, etc. He natna hi "Jumper's Knee" kan ti fo thin. Hei hi damdawi lam chuan Patellar Tendinopathy tia hriat a ni . Vawiin hian he thu hi awlsam tak leh chiang takin i sawi dawn nia.
‘Patellar Tendinopathy’ hi eng nge ni tak tak?
A awlsam zawngin, hei hi i khup chhunga lo awm thin a ni. I khup (patella) chu a hnuaia shinbone nena inzawm tir thei band chak tak angin ngaihtuah rawh. Hei hi patellar tendon kan ti a . Hrui nghet tak ang mai a ni.
Kan tlan a, kan zuang a, kan khup kan ben hian he tendon hi pressure nasa tak hnuaiah a awm thin. Hetiang pressure hi tih nawn leh a nih chuan rope ang maia tendon chu mittui te te, a nih loh leh micro-tears te a lo awm tan thin. A tlangpuiin kan taksa hian heng mittui te te hi a siam tha thei a ni. Mahse heng mittui hi a lo awm chhunzawm zel chuan taksain damna hun a nei lo. Chutah chuan natna chu a rawn lut tan a, hei hi Patellar Tendinopathy kan tih condition a ni.
Hetiang dinhmun thlentu chhante hi engte nge ni?
Hei hi a chhan ber chu khup chunga pressure awm reng vang a ni. A bik takin heng ang case-ah hian a hlauhawmna a sang hle:
- Infiamna: Hei hi a bik takin infiamnaah chuan zuang leh tlan tam ngai a ni. Entirnan, volleyball, basketball, leh track and field infiammi te. Hei vang hian "Jumper's Knee" tih a ni.
- Exercise program thar tan: Exercise program thar i tan nghal chuan, a bik takin concrete ang chi hmun khauh takah i tlan a nih chuan i khup a pressure a sang hle.
- Technique dik lo: Exercise emaw sports khelh laiin posture dik lo hman hian tendon-ah a tul lovah pressure a siam thei a ni.
- Taksa rihna: Taksa rihna a san chuan kan khup hian kan thiltih apiangah a phur tur rit pawh a pung zel bawk. Hei hi he natna thlentu a ni thei bawk.
- Muscle chak lohna: Thigh area (quadriceps leh hamstrings)-a muscle te hi a chak lo emaw, a tight emaw a nih chuan patellar tendon-a pressure a sang thei.
Doctor chuan he natna enkawlna atan hian physical therapy a rawt tlangpui ang. Hei hian khup vel ruhte tichak a, khup chetna tha tak neih theihna tura puih a huam a ni. Hei hi exercise leh khup brace hmanga tih theih a ni.
Natna tihziaawmna tura puitu exercise te
A tha ber chu, he natna hi i enkawl theih nan in lama i tih theih exercise awlsam tak tak a awm. Heng exercise te hian khup vel muscle te a tichak a, an flexibility a ti sang bawk.
A pawimawh ber: Heng exercise te hi i tan hmain i doctor nen inbia a, thurawn lak hmasak a pawimawh hle a, i dinhmun nasat dan a zirin eng exercise nge i tana tha ber tih a hrilh thei ang che.
Okay, chuvangin heng exercise te hi eng nge an nih i en ang u. Hengte hi zawi zawia tih tur a ni tih hre reng ang che, thununna nen. Hmanhmawh suh.
| Insawizawi | A tih dan tur (Steps) 1.1. |
|---|---|
| Quadriceps & Hamstring tihzauh theih a ni | Thighs (Quadriceps) tan chuan: 1. I pum chungah leiah mu rawh. 2. Khup pakhat ben la, i kekawrte chu i hnute hnaih thei ang berah hruai rawh. I ke chu i kut hmangin chelh la, tlem han hnaih rawh. 3. Hetiang dinhmun hi second 10-20 chhung vawng reng ang che. I kawr hmalam chu i stretch tha hle tur a ni. Hamstrings tan chuan: 1. Hmai lam hawiin leiah mu rawh. I ke pakhat chu i theih ang tawkin sang lamah dinglam hawiin chawi sang rawh. 2. I khup chu dinglam leh ben lohvin dah la, i khup hnunglam chu kut pahnih emaw towel emaw hmangin chelh rawh. 3. Ke chu a rilru lam hawiin tlem han hrual leh rawh. I thigh hnuai lam ah stretch tha tak i nei ang. 4. Second 10-20 vel vawn la, vawi 2-3 vel tih leh tur a ni. |
| Straight Leg Lift a ni | 1. Hmai lam hawiin leiah mu rawh. Ke na chu dinglam hawiin dah rawh. 2. I thigh muscle te kha khauh takin khauh la, i ke chu lei atanga degree 45 vel ah chawi sang rawh. I khup chu ben suh. 3. Second 1-5 vel chelh la, zawi zawiin i ke chu leiah rawn hruai kir leh rawh. 4. Round 2-3 chhung vawi 10 repetition tih tur. |
| Wall Slides a awm bawk | 1. I hnungzang chu bang bulah dahin ding rawh. I ke chu i kephah zau zawnga inhlat la, bang hmaah feet 2 vel dah rawh. 2. Zawi zawiin i khup kha ben la, bang hnuaiah i inhnukdawk ang. I khup chu degree 45 vel a ben thlengin hniam la. 3. Second 5 vel chelh la, i thigh muscle-a stretch awm chu hre la, i khup natna engmah awm lovin. 4. Zawi zawiin rawn chho leh rawh. 5. Round 2-3 vel 10-15 vel tih leh thin ang che. |
| Drop Squats tih a ni | 1. I ke hip-width-a inhlat takin ding nghet rawh. 2. I ke leh khup nghet taka vawn reng chungin, chair-a thu ang maiin zawi zawiin i inhnukdawk ang. 3. Khup na lovin i theih ang tawkin kal la, zawi zawiin rawn chho leh rawh. 4. Round 2-3 chhung vawi 10 repetition tih tur. |
Single Leg Knee Bends a ni
Hei hi exercise harsa deuh a nih avangin uluk tak leh zawi zawia tih a ngai a ni. Table ang chi thil pakhat chu chelh tlat la, tan la rawh.
1. Ke na tak chungah ding la, ke dang chu tlem chuan hnunglam leh lei atang chuan chawi sang rawh.
2. Tunah chuan zawi zawiin ke ding khup chu ben rawh. Chair-a thu tur ang maiin. I thigh muscle-ah rit a awm tih i hre tur a ni.
3. Tichuan, i rit zawng chu i ke tha takah shift la, zawi zawiin ding rawh.
4. Hetiang hian vawi 10 round 2-3 vel tih tur a ni.
He exercise i tih hian thil hriat reng tur
Patellar Tendinopathy hian a dam theih nan hun engemaw chen a mamawh a, chuvangin dawhtheih a pawimawh. Nitin heng exercise te hi tih hian taksa ruh a tichak ang a, khup a tichak bawk ang.
- A natna chu ngaithla rawh: Exercise i tih laiin i khup na a san chuan titawp nghal rawh . Ti luih luih suh.
- Zawi zawiin tan rawh: Vawi khatah thil tam tak tih tum suh. Tlemte atanga tan la, nitin tipung rawh.
- Exercise i tih hmain: I workout i tan hmain hun engemaw chen kal ang chi thil awlsam tak ti la, i taksa kha ti lum hmasa phawt ang che.
- Ice: Exercise i tih zawhah i khup-ah minute 15 vel ice hnawih la, natna leh hliam tihziaawmna a ni.
Hetiang dinhmun ven nan hian exercise i tih hmain warm-up leh stretch reng reng a pawimawh hle a, a tul chuan khup support vuah a, nitin taksa tana tha tur exercise neih a pawimawh hle.
Take-Home Thuchah a ni
- Patellar Tendinopathy (Jumper’s Knee) hi khup hnuai lam tendon-ah a awm a, a natna hi a ni. A chhan ber chu pressure awm reng a ni.
- Hetiang dinhmun hi volleyball leh basketball ang chi infiamna, zuang chhuak tam tak khelh thinte zingah a awm fo thin.
- Thigh leh ke hnuai lam ruhte tichaktu leh flexibility tipungtu exercise hi natna tihziaawmna kawngah nasa takin a pui thei a ni.
- Exercise program eng pawh i tan hmain doctor rawn hmasa phawt ang che.
- Exercise laiin natna a san chuan chawlhsan nghal mai tur a ni. Natna kal tlangin exercise la turin in nawr luih suh.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh