I khup pawh a na em? Patellofemoral Pain Syndrome (PFPS) chungchang hi han sawi ila!

Hun rei tak i khup i ben hnua i ding chhuak hian ‘oh my knee’ i ti bawk em? A nih loh leh, stairs i chhoh emaw, leia i thut aṭanga i tho emaw hian i khup vel chu hrehawmna emaw, natna emaw i nei em? Nangmah chauh i ni lo, he dinhmun hi kan ramah hian mi tam takin an tawng a ni. Vawiin hian he khup natna hi mi tam takin a tuar a, damdawi lam pawhin Patellofemoral Pain Syndrome (PFPS) tia hriat a ni tih kan sawi dawn a ni.

A awlsam zawngin, Patellofemoral Pain Syndrome (PFPS) hi eng nge ni?

Hming lian hian hlau suh. A awlsam khawp mai. PFPS hi i khup hnuai emaw a chhehvel emaw (patella) natna thlentu a ni. Doctor-te chuan "runner's knee" an ti fo.

Ngaihtuah teh, kan khup ruh hi a structure mak tak a ni. He kneecap hi i thigh bone (femur) hmaah a awm a. He cap hian khup chu shield angin a venghim a, kan ke kalna tura puitu muscle, tendon leh ligament pawimawh tam tak a thlawp bawk.

A tlangpuiin kan khup kan ben leh kan tihzauh hian he khup hi thigh bone-a groove ang chi hmunah hian mumal tak leh harsatna awm lovin a kal tur a ni. Machine oil tha tak ang maiin. Mahse PFPS vei mi pakhatah chuan thil engemaw takin he smooth movement hi a tibuai a ni. Chuvang chuan a natna chu a lo awm ta a ni. He natna hi khup pakhatah emaw, khup pahnihah emaw a rualin a awm thei.

He hrehawmna hi engtin nge a awm? Eng nge a lan chhuah dan?

PFPS chhinchhiahna ber chu khup hmalam, patella vel a na a ni. Mi thenkhat chuan khup chhungah ‘pop’ ri an hre emaw, an hre emaw. He natna hi hun kal zelah a lo thleng zauh zauh thin a, a lo thleng nghal mai lo.

Hemi chungchang hi a hnuaia table atang hian chiang zawkin i hre thei ang.

Engvangin nge hetiang khup na hi kan neih? A chhante chu engte nge ni?

Hei hi a chhan pakhat chauh hriat chian a harsa tak zet a, mahse he dinhmun siamtu hi thil pawimawh engemaw zat a awm.

• Khup hman tam lutuk: Incheina chi khat i tih leh nawn leh zel chuan, entirnan, zuang fo emaw, khup chunga hnathawh emaw (builder ang chi) hian i khup chu hman tam lutuk leh na tak a ni thei.
• Khup vel ruh chak lo emaw, tight emaw: Kan khup vel ruh, a bik takin quadriceps muscle , hi car ‘shock absorber’ ang a ni. Heng ruhte hi a chak lo a nih chuan khup chunga pressure chu tuar theih loh khawpin a awm ta a ni. Tin, heng ruhte hi a flexible tawk lo a nih chuan, chu chu an tight a nih chuan khup ruh chungah pawh a tul lovah pressure a siam bawk.
• Exercise emaw hnathawhna emaw tihpun nghal: Gym-a kal leh exercise rit tak tak i tih ṭan thut mai emaw, ni tam tak i kal loh hnua hiking-a kal nghal mai emaw chu han mitthla teh. Hetiang natna hi i taksa insiamremna hun pe lovin i thiltih tihpun nghal mai hian a thleng thei a ni.
• Khup awm dan pianphung: Mi thenkhat chu khup ruh pianzia inang lo deuha piang an ni. Chutiang a nih chuan thigh bone socket-ah a in fit tha lo. Hei hi i sualna a ni lo, naturally occurring condition a ni.

He natna hi tute nge vei theihna chance sang zawk?

Tu pawhin PFPS vei thei mah se, mi thenkhat chu an hlauhawmna a sang deuh hlek a ni.

• Mite chu tlan, zuang, leh khup ben te infiamna lama inhmang fote.
• Taksa lama harsatna nei hna thawk thinte.
• Hmeichhia tan (taksa pianzia leh hormone inthlak danglam vang).
• Naupang tê leh puitling kum 20 leh 40 inkar tan.

Hei hi enkawl a nih loh chuan eng nge thleng ang?

He natna hi i ngaihthah chuan hun kal zelah a zual zel thei . Natna a pung mai ni lovin, i hriat loh pawhin i kal dan leh i din dan (posture) a danglam tan thin. Hei hian khup bakah hip, ankle, leh back ang chi hmunah a tul lova pressure a siam thei a, natna thar a thlen thei bawk. Hei hi a tir lamah hian ngaihven a pawimawh hle a ni.

Engtin nge doctor hian hei hi a hmuh theih?

Doctor i pan dawnin a tih hmasak ber tur chu i symptoms te a zawt che a ni. Engtikah nge natna a lo intan tih te, eng ang thiltih nge a tizual tih ang chi thilte a zawt ang che a, chutah chuan taksa enfiahna a nei ang .

I khup chu a kut hmangin a enfiah ang a, khup turin a ti ang che a, ding turin a ti ang che a, leiah chuan thu turin a ti ang che. Hetih lai hian natna i hriat chuan Doctor hnenah hrilh hreh suh.

A châng chuan khup ruh lama harsatna dang awm nia rinhlelhna a awm chuan X-ray emaw MRI scan emaw tih a ni thei bawk. Mahse, mi zawng zawng hian heng test hi kan mamawh vek lo.

Tunah hian hemi atana enkawl dan tur chu eng nge ni tih i lo en ang u.

Hei hi enkawl dan tur chu a awlsam hle. A tam zawkah chuan in lama tih theih tur a awm.

The RICE method: A hmasa ber leh pawimawh ber

He RICE method hi a natna a tan veleh i zawm nghal thei bawk.

Enkawlna dang

• Physical Therapy: Hei hi PFPS enkawlna tha ber leh pawimawh ber pakhat a ni. Physics therapist chuan i dinhmun nena inmil exercise a zirtir ang che a, chu chuan i khup vel muscle te, a bik takin hamstrings te chu a tichak ang a, a ti flex ang. Heng ruhte hi a chak chuan i khup ruh chu a thlawp tha zawk a ni.
• Painkillers: NSAID painkillers Ibuprofen, Naproxen, Paracetamol ang chi hi doctor-in a tih angin ni engemaw zat i ei thei. Mahse hre reng ang che, heng damdawi te hi doctor rawn hmasa lovin ni 10 aia rei ei chhunzawm loh tur a ni.
• Knee braces leh orthotics: A chang chuan i doctor chuan khup brace vuah emaw, i kekawr chhunga dah special insoles (orthotics) hman emaw a rawt thei bawk.
• Surgery: Hei hi a tlem hle. Natna nasa tak nei, enkawlna dang la dawng lo tan chauh zai a tha. Keyhole surgery hmanga tih a ni tlangpui a , chu chu arthroscopy an ti a ni .

He natna hi a veng thei lo em ni?

A châng chuan khup awmna pianphung avang hian hei hi pumpelh theih vek a ni lo thei bawk. Mahse a tam zawkah chuan he hlauhawmna hi kan tihtlem thei a ni.

• Exercise emaw sports emaw i tan dawnin zawi zawiin tan thin ang che. Vawi khatah i taksaah hian strain tam lutuk dah suh.
• Infiamna emaw, exercise emaw i tih hian himna hmanrua dik tak ha thin ang che .
• "“Natna chu khelhpui suh.” I khup a na a nih chuan activity kha titawp nghal la, chawlh hahdam rawh.
• Exercise i tih hmain uluk takin warm up la , a bik takin thigh muscle te tan stretching exercise tih hmangin.
• I workout zawh hnuah cool down rawh .