Mwina nthawi zina mumamva ululu, mukamathamanga pang'ono, kusewera, kapena kugwira ntchito yolemetsa, mumamva kupweteka kochokera mkati mwa bondo lanu. Kunena zoona, pansi pa bondo. Ululu uwu nthawi zina ungapangitse kuti zikhale zovuta kukwera ndi kutsika masitepe, kudzuka pampando, ndi zina zotero. Nthawi zambiri timatcha vutoli "Jumper's Knee" . Izi zimadziwika kuti Patellar Tendinopathy m'madokotala. Tiyeni tikambirane za izi momveka bwino komanso molondola lero.
Kodi 'Patellar Tendinopathy' ndi chiyani kwenikweni?
Mwachidule, iyi ndi vuto lomwe limachitika pa bondo lanu. Taganizirani ngati chingwe cholimba chomwe chimagwirizanitsa chipewa chanu cha bondo (patella) ndi fupa la m'chiuno lomwe lili pansi pake. Timachitcha kuti patellar tendon . Chili ngati chingwe cholimba.
Tikamathamanga, kulumpha, ndi kuwerama mawondo athu, mtsempha uwu umayikidwa pansi pa kupsinjika kwakukulu. Pamene kupanikizika kumeneku kubwerezedwa mobwerezabwereza, mtsempha wonga chingwe umayamba kutulutsa misozi yaying'ono, kapena misozi yaying'ono. Nthawi zambiri, matupi athu amatha kukonza misozi yaying'ono iyi. Koma misozi iyi ikapitirira kuchitika, thupi silikhala ndi nthawi yochira. Pamenepo ndi pomwe ululu umayamba kuyamba. Uwu ndi vuto lomwe timatcha Patellar Tendinopathy.
Kodi ndi zifukwa ziti zomwe zimayambitsa vutoli?
Chifukwa chachikulu cha izi ndi kupanikizika kosalekeza pa bondo. Chiwopsezo chimakhala chachikulu makamaka pazochitika ngati izi:
- Masewera: Izi zimachitika kawirikawiri m'masewera omwe amafuna kulumpha ndi kuthamanga kwambiri. Mwachitsanzo, volleyball, basketball, ndi othamanga pamasewera othamanga. Ichi ndichifukwa chake amatchedwa "Jumper's Knee."
- Kuyambitsa pulogalamu yatsopano yochita masewera olimbitsa thupi: Ngati mwadzidzidzi muyamba pulogalamu yatsopano yochita masewera olimbitsa thupi, makamaka ngati muthamanga pamalo olimba monga simenti, kupanikizika kwa mawondo anu kumawonjezeka.
- Njira Yolakwika: Kugwiritsa ntchito kaimidwe kolakwika pochita masewera olimbitsa thupi kapena kusewera masewera kungayambitse kupanikizika kosafunikira pa mtsempha.
- Kulemera kwa thupi: Pamene kulemera kwa thupi kukukwera, kulemera komwe mawondo athu amafunika kupirira pa ntchito iliyonse yomwe timachita kumawonjezekanso. Izi zitha kukhala chifukwa cha vutoli.
- Kufooka kwa minofu: Ngati minofu yomwe ili m'dera la ntchafu (quadriceps ndi hamstrings) ndi yofooka kapena yolimba, kupanikizika kwa tendon ya patellar kungachuluke.
Dokotala nthawi zambiri amalangiza chithandizo cha thupi ngati chithandizo cha vutoli. Izi zimaphatikizapo kulimbitsa minofu yozungulira bondo ndikuthandizira kuti bondo liziyenda bwino. Izi zitha kuchitika kudzera mu masewera olimbitsa thupi komanso zomangira bondo.
Masewera olimbitsa thupi omwe amathandiza kuchepetsa ululu
Chabwino kwambiri ndichakuti, pali masewera olimbitsa thupi osavuta omwe mungachite kunyumba kuti muchepetse ululuwu. Masewera olimbitsa thupi awa amalimbitsa minofu yozungulira bondo ndikuwonjezera kusinthasintha kwawo.
Chofunika kwambiri: Ndikofunikira kwambiri kulankhula ndi dokotala wanu ndikupeza upangiri musanayambe kuchita masewera olimbitsa thupi awa, chifukwa iyeyo adzatha kukuuzani masewera olimbitsa thupi omwe ali abwino kwa inu kutengera kuopsa kwa vuto lanu.
Chabwino, tiyeni tiwone zomwe masewerowa amachita. Kumbukirani, izi ziyenera kuchitika pang'onopang'ono komanso molamulira. Musachite zinthu mwachangu.
| Kuchita masewera olimbitsa thupi | Momwe mungachitire (Masitepe) |
|---|---|
| Kutambasula kwa Quadriceps ndi Hamstring | Kwa ntchafu (Quadriceps): 1. Gona pansi ndi mimba yako. 2. Pindani bondo limodzi ndipo bweretsani chidendene chanu pafupi ndi matako anu momwe mungathere. Gwirani mwendo wanu ndi dzanja lanu ndipo bweretsani pafupi pang'ono. 3. Gwirani izi kwa masekondi 10-20. Muyenera kumva kutambasula bwino kutsogolo kwa ntchafu yanu. Za minofu ya hamstrings: 1. Gonani pansi molunjika. Kwezani mwendo umodzi molunjika mmwamba momwe mungathere. 2. Sungani mawondo anu molunjika komanso mopanda kupindika, ndipo gwirani kumbuyo kwa mawondo anu ndi manja onse awiri kapena thaulo. 3. Kokani mwendo pang'ono kupita pachifuwa. Mudzamva kutambasuka bwino m'chiuno chapansi. 4. Gwirani kwa masekondi 10-20, kenako bwerezaninso nthawi 2-3. |
| Kukweza Miyendo Yowongoka | 1. Gona pansi chafufumimba. Sungani mwendo wopwetekawo molunjika. 2. Limbitsani minofu ya ntchafu yanu ndikukweza mwendo wanu pafupifupi madigiri 45 kuchokera pansi. Musapinde bondo lanu. 3. Gwirani kwa masekondi 1-5, kenako pang'onopang'ono bweretsani mwendo wanu pansi. 4. Chitani maulendo awiri kapena atatu obwerezabwereza 10. |
| Ma Slide a Khoma | 1. Imani ndi msana wanu pakhoma. Ikani mapazi anu motalikirana ngati mapewa anu ndipo mukhale pafupi mamita awiri kutsogolo kwa khoma. 2. Pang'onopang'ono pindani mawondo anu ndi kudzitsitsa pansi pa khoma. Tsitsani mpaka mawondo anu apindike pafupifupi madigiri 45. 3. Gwirani kwa masekondi asanu, mukumva kutambasula minofu ya ntchafu yanu, popanda kupweteka kulikonse m'mawondo anu. 4. Bwererani pang'onopang'ono. 5. Chitani maulendo awiri kapena atatu obwerezabwereza 10-15. |
| Kugwetsa Magulu Otsika | 1. Imani molunjika ndi miyendo yanu yotalikirana m'lifupi ngati chiuno. 2. Mukasunga miyendo ndi mawondo anu ali olimba, dzichepetseni pang'onopang'ono ngati kuti mukukhala pampando. 3. Yendani pansi momwe mungathere popanda kupweteka bondo, ndipo pang'onopang'ono bwererani mmwamba. 4. Chitani maulendo awiri kapena atatu obwerezabwereza 10. |
Kupinda Bondo la Mwendo Umodzi
Kuchita masewera olimbitsa thupi kumeneku n'kovuta pang'ono, choncho muyenera kuchita mosamala kwambiri komanso pang'onopang'ono. Yambani mwa kugwira chinthu chonga tebulo.
1. Imani pa mwendo wopweteka, ndipo nyamulani mwendo winawo pang'ono kumbuyo ndi kuchoka pansi.
2. Tsopano pang'onopang'ono pindani bondo la mwendo woyimirira. Ngati kuti mukukhala pampando. Muyenera kumva kulemera m'minofu ya ntchafu yanu.
3. Kenako, sunthani kulemera kwanu pa mwendo wanu wabwino ndipo imirirani pang'onopang'ono.
4. Chitani izi maulendo awiri kapena atatu nthawi 10.
Zinthu zofunika kukumbukira mukamachita masewerawa
Matenda a Patellar Tendinopathy amatenga nthawi kuti achire, choncho ndikofunikira kukhala oleza mtima. Kuchita masewera olimbitsa thupi awa tsiku lililonse kudzalimbitsa minofu ndikukweza kuyenda kwa bondo.
- Mvetserani ululu: Ngati ululu wa bondo lanu ukuwonjezeka pamene mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo . Musawakakamize.
- Yambani pang'onopang'ono: Musayese kuchita zinthu zambiri nthawi imodzi. Yambani pang'onopang'ono ndipo onjezerani kuchuluka kwake tsiku ndi tsiku.
- Musanayambe kuchita masewera olimbitsa thupi: Musanayambe kuchita masewera olimbitsa thupi, tenthetsani thupi lanu mwa kuchita zinthu zosavuta monga kuyenda pang'ono.
- Aisi: Mukatha kuchita masewera olimbitsa thupi, kuyika ayezi pa bondo lanu kwa mphindi pafupifupi 15 kungathandize kuchepetsa ululu ndi kutupa.
Pofuna kupewa vutoli, ndikofunikira kwambiri nthawi zonse kutenthetsa thupi ndi kutambasula thupi musanayambe kuchita masewera olimbitsa thupi, kuvala chothandizira bondo ngati pakufunika kutero, ndikuchita masewera olimbitsa thupi oyenera thupi tsiku ndi tsiku.
Uthenga Wopita Nawo Kunyumba
- Patellar Tendinopathy (Jumper's Knee) ndi vuto lomwe limapezeka mu tendon yomwe ili pansi pa bondo. Chifukwa chachikulu ndi kupanikizika kosalekeza.
- Vutoli limapezeka kawirikawiri kwa anthu omwe amasewera masewera omwe amafunikira kudumpha kwambiri, monga volleyball ndi basketball.
- Maseŵero olimbitsa thupi omwe amalimbitsa ndikuwonjezera kusinthasintha kwa minofu ya ntchafu ndi mwendo wapansi angathandize kwambiri kuchepetsa ululu.
- Musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, onetsetsani kuti mwafunsa dokotala wanu.
- Ngati ululu ukuwonjezeka panthawi yochita masewera olimbitsa thupi, siyani nthawi yomweyo. Musadzikakamize kuchita masewera olimbitsa thupi chifukwa cha ululu.
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