Masifunde ngemisipha yamadolo akho. Ezi zinto zibaluleke kakhulu kuwe!

Ngaba wakha wacinga ngendlela elixabiseke nelimangalisa ngayo idolo lakho? Xa sibaleka, sitsiba, okanye sihamba nje, lixhasa ubunzima bomzimba wethu kwaye lisinceda sishukume ngokukhululekileyo nangokulula. Ngoko ke, kukho iindawo ezikhethekileyo nezibalulekileyo kweli dolo. Phakathi kwazo, siza kuthetha ngakumbi ngenxalenye ebizwa ngokuba yi-"ligaments". Ezi zifana neebhanti zerabha eziqinileyo, kodwa zintsonkothile kwaye zinamandla ngakumbi. Ngaphandle kwazo, idolo lethu belingenakuzinza.

Zithini ii-ligaments eziphambili edolweni?

Ngamafutshane, kukho iintlobo ezine eziphambili zemisipha emadolweni ethu. Ezi zezona zibamba amathambo edolweni lethu kunye kwaye zinika idolo uzinzo. Cinga ngazo njengeentambo eziqinileyo ezibamba idolo lethu kunye. Ezimbini kwezi zine zifumaneka emacaleni edolo (collateral ligaments), kwaye ezinye ezimbini zifumaneka ngaphakathi edolweni (cruciate ligaments).

Ngoku makhe sijonge nganye kwezi nkcukacha zincinci:

1. I-Medial Collateral Ligament (MCL)

Sithi oku yi-MCL ngamafutshane. Yile nto idibanisa ithambo lakho lethanga (ithambo elikhulu kumlenze wakho ophezulu - i-femur) nethambo lakho lesifuba (ithambo elikhulu ngaphakathi komlenze wakho ongezantsi - i-tibia). Lithambo elibanzi nelithe tyaba. Umsebenzi ophambili we-MCL kukuzinzisa ingaphakathi ledolo lakho, oko kuthetha ukuba ithintela idolo ekugobeni ngaphakathi ngokungeyomfuneko.

2. I-Lateral Collateral Ligament (LCL)

Oku kubizwa ngokuba yi-LCL. Idibanisa ithambo lethanga (i-femur) nelinye ithambo elincinci elisemlenzeni ongezantsi (i-fibula). Lincinci kancinci kwaye lijikelezile kune-MCL. I-LCL inika uzinzo ngaphandle kwedolo. Oku kuthetha ukuba iyalithintela idolo ukuba lingahambi kakhulu.

3. I-Anterior Cruciate Ligament (ACL)

Ngoku makhe sijonge ezimbini ngaphakathi kwedolo. Enye yi-Anterior Cruciate Ligament okanye i-ACL. Oku kukwadibanisa ithambo lethanga (i-femur) nethambo le-shin (i-tibia), kodwa ngaphambili kwedolo. Eyona ligament ixhaphakileyo eyonzakeleyo edolweni yi-ACL. Ukuba udlala imidlalo, ingakumbi ibhola ekhatywayo okanye ibhola yomnyazi, mhlawumbi ukhe weva ngokwenzakala kwe-ACL. Umsebenzi wayo ophambili kukulawula i-tibia ekubeni iqhubeke phambili xa ithelekiswa ne-femur.

4. I-Posterior Cruciate Ligament (PCL)

Enye yi-`(Posterior Cruciate Ligament)` okanye `(PCL)`. Ikwadibanisa ithambo lethanga nethambo lesifuba, kodwa ngasemva kwedolo. Inamandla kakhulu kwaye ityebile kune-`(ACL)`. Ke ngoko, i-`(PCL)` ayinakwenzeka kangako ukuba yenzekele.Oku kulawula kakhulu ukuhamba kwethambo le-shin (i-tibia) ngasemva xa kuthelekiswa nethambo lethanga (i-femur).

Ezi ligaments zimbini, `(ACL)` kunye `(PCL)`, zibizwa ngokuba ``cruciate ligaments`` kuba zibekwe zinqamleze omnye komnye ngaphakathi edolweni (njengonobumba u-'X').

Iyintoni indima ye-knee ligaments?

Ngoko ke olu hlobo lwento ebizwa ngokuba yi-"bonding" lwenza ntoni emadolweni ethu? Ngaphandle kwezi, besingenakukwazi ukuma, ukuhamba, ukubaleka, okanye ukutsiba. Khawucinge nje, zezi:

• Xa iinyawo zethu zithe tyaba emhlabeni, amadolo ethu ayasinceda sihlale sizinzile.
• Idibanisa amathambo ethu ethanga (i-femur) kunye namathambo emilenze esezantsi (i-tibia kunye ne-fibula), inceda ukugcina amathambo ethu elungelelene.
• Inceda amathambo ahlale kwiindawo ezifanelekileyo.
• Ithintela idolo ekujijekeni ngokungeyomfuneko, ngendlela engaqhelekanga, lize liwe ecaleni.
• Idolo lonke lihlala lizinzile.
• Iyayithintela idolo ukuba lingahambi ngendlela eyingozi nengaqhelekanga.

Ngamafutshane, ezi ligaments zifana nezikhuseli zamadolo ethu. Zinceda idolo lisebenze kakuhle, ngaphandle kokushukuma kakhulu.

Yintoni imbangela yokwenzakala kwe-knee ligament?

Ezi ligaments zenziwe ngezicubu ezidityanisiweyo eziqinileyo, ezithambileyo kancinci. Ngaphakathi kwezi kukho uhlobo olukhethekileyo lweproteni ebizwa ngokuba yi `(collagen). Usenokuba ukhe weva nge `(collagen),' ngamanye amaxesha ebizwa ngokuba bubuhle bolusu. Ngoko ke le `(collagen)' yiyo ebopha izicubu kunye kwaye izinike amandla. Kwakhona, ezi ligaments zinemicu ethambileyo kancinci. Yiyo loo nto idolo linokuhamba, ligobe, kwaye lolule ukuya kuthi ga kwinqanaba elithile. Nangona kunjalo, ukuba olu thamba lugqithisile, liyalimala.

Ngaba imisipha yamadolo ingenzakala?

Ngelishwa, ewe. Nokuba zinamandla kangakanani na ezi ligaments, ngamanye amaxesha zinokwenzakala. Xa i ligament yenzakele, sidla ngokuyibiza ngokuba yi "sprain". Oku kuthetha ukuba i ligament yoluliwe kakhulu. Oku kunokusukela ekukrwelekeni okuncinci ukuya ekukrazukeni okuncinci kwee-ligament fibers. Ngamanye amaxesha, i ligament inokukrazuka ngokupheleleyo ("complete rupture"` okanye "drain"`).

• (ACL) iinyembezi (`iinyembezi ze-ACL`)
• (LCL) iinyembezi (`iinyembezi zeLCL`)
• (MCL) iinyembezi (`iinyembezi ze-MCL`)
• (PCL) iinyembezi (`PCL iinyembezi`)

Ukulimala kwemisipha edolweni kuxhaphake kakhulu, ingakumbi kubadlali bezemidlalo. Kodwa kunokwenzeka nakubantu abangengabo abadlali. Nazi ezinye iimeko apho kunokwenzeka khona ukuba wenzeke ukulimala kwemisipha:

• Ukuba ufumana uxinzelelo olunamandla okanye ukubethwa ngasemva kwedolo ngelixa idolo ligobile kancinci.
• Ukuba kusetyenziswa amandla ngaphambili kwedolo eligobileyo, oku ngamanye amaxesha kubizwa ngokuba yi-"dashboard injury" kuba oku kunokwenzeka xa idolo libetha "ideshibhodi" yangaphambili kwingozi yemoto.
• Xa umlenze wakho uphantsi, kufakwa amandla amakhulu ecaleni kwedolo lakho (ngaphakathi okanye ngaphandle). Umzekelo, xa umntu ekubamba ecaleni kumdlalo webhola ekhatywayo.
• Ukuba idolo likude kakhulu ngasemva (linomqolo othe tyaba), kudla ngokuba ngenxa yamandla athile angaphandle.
• Ukuba idolo lijijekile ngendlela engaqhelekanga, ngequbuliso. Cinga ngalo mzekelo njengokutshintsha icala ngequbuliso ngelixa udlala ibhola yomnyazi, ukuwela ngendlela engafanelekanga ngelixa udlala ibhola yomnyazi, okanye ngelixa utyibiliza eqhweni.

Ugqirha uyazi njani ukuba ndenzakele umsipha edolweni lam?

Ukuba wenzakele edolweni kwaye uziva iintlungu, ukudumba, okanye ubunzima bokuhamba, ngokuqinisekileyo kuya kufuneka ubone ugqirha. Uza kuqala enze oku kulandelayo:

• Uza kubuzwa imibuzo emininzi malunga neempawu zakho: ukuba le ntlungu ihlale ixesha elingakanani, ukuba yenzekile njani, ukuba intlungu iba mandundu ngawaphi amaxesha, nokuba idolo lakho liziva lingazinzile na.
• Uvavanyo lomzimba: Oku kuquka ukuvavanywa ngokucokisekileyo kwedolo lakho elonzakeleyo. Ugqirha uza kujonga ukuba idolo lidumbile, libomvu, okanye libuhlungu na. Ugqirha uza kwenza uvavanyo olukhethekileyo oluninzi ukuze ashukumise idolo kwicala elahlukileyo aze ajonge ukuzinza kwemisipha. Banokulithelekisa nedolo lakho eliphilileyo.
• Ii-X-reyi: Usenokucelwa ukuba uthathe i-X-reyi ukuze ubone ukuba unethambo elaphukileyo emlenzeni wakho, i-kneecap ephumileyo (i-patella), okanye ingxaki yethambo. Nangona ii-ligaments zisenokungabonakali kwi-X-reyi, oku kubalulekile ukuze kuthintelwe ezinye iingozi.
• I-MRI: Eyona ndlela ilungileyo yokufumanisa ngokuchanekileyo imeko yee-ligaments, nokuba zikrunekile, zikrazukile, okanye zingakanani na, kukusebenzisa i-Magnetic Resonance Imaging (MRI) scan. I-MRI inokuzibona ngokucacileyo izicubu ezithambileyo zedolo, njengee-ligaments kunye ne-meniscus.

Ziziphi iindlela eziqhelekileyo zonyango lokwenzakala edolweni?

Unyango lwedolo elikrunekileyo okanye i-ligament ekrazukileyo lunokwahluka kakhulu. Kuxhomekeke kwizinto ezifana nezi:

• Unexesha elingakanani uneempawu?
• Zingaphi ii-ligaments edolweni ezonakeleyo?
• Ubukhali bokwenzakala (umz., ukukruquka okuncinci okanye ukukrazuka ngokupheleleyo).
• Indlela imisebenzi yakho yemihla ngemihla kunye nobomi bakho obuphazamiseka ngayo, nokuba kungenxa yentlungu okanye ngenxa yokuba awukwazi ukubeka ubunzima edolweni lakho.
• Le ngozi iye yenza idolo lakho laba buthathaka, yalenza langazinzi, yaza yakubeka esichengeni sokwenzakala okungakumbi kwixesha elizayo, okanye isifo samathambo edolweni.

Iindlela zonyango zingahluka ukusuka kwi-non-surgical ukuya kwi-performing:

• Indlela ye-`(RICE)`: Le yeyona isetyenziswa kakhulu kuninzi lweengozi.
• Ukuphumla : Ukuphumza idolo.
• Umkhenkce : Faka umkhenkce imizuzu eli-15-20 izihlandlo ezininzi ngemini ukunciphisa ukudumba kunye nentlungu.
• CUxinzelelo: Ukusonga idolo ngebhandishi elastiki ukulawula ukudumba.
• Ukuphakama : Ukugcina idolo lingaphezulu kwentliziyo ukunciphisa ukudumba.
• Iipilisi zokunciphisa iintlungu kunye neziyobisi ezilwa nokuvuvukala: Ezi ziquka iziyobisi ezilwa nokuvuvukala ezingezizo ii-steroidal (NSAIDs) ezifana ne-ibuprofen kunye ne-naproxen. Ezi kufuneka zithathwe phantsi kwengcebiso kagqirha.
• Izixhobo zokuncedisa: Izinto ezifana neenduku zokusila ezinceda ekunciphiseni ubunzima emadolweni akho.
• Ukungakwazi ukuhambahamba: Isenzo sokubeka into efana nesixhasi sedolo edolweni ukuthintela intshukumo engeyomfuneko.
• Unyango lomzimba: Oku kubaluleke kakhulu. Ingcali yonyango lomzimba iya kukufundisa imithambo ethile ukukunceda ufumane intshukumo, amandla, kunye nokuguquguquka edolweni lakho.
• Utyando: Ezinye iinyembezi ezibuhlungu ze-ligament, ingakumbi iinyembezi ze-ACL, zisenokufuna utyando. Oku kwenziwa ngugqirha wamathambo. Oku kunokubandakanya ukulungisa i-ligament eyonakeleyo okanye ukwenza entsha.

Ugqirha uya kugqiba ukuba loluphi unyango olulungele wena.

Ungayithintela njani i-knee ligament yokwenzakala?

Ngoku mhlawumbi ucinga, "Owu, ayikho na indlela yokuphepha olu hlobo lokulimala?" Kakade ke , ayizizo zonke iingozi zedolo ezinokuthintelwa nge-100%. Nangona kunjalo, singathatha amanyathelo ambalwa ukunyamekela imisipha yethu yedolo nokunciphisa umngcipheko. Ezi zibaluleke ngakumbi ukuba ungumdlali wezemidlalo okanye ungumdlali wezemidlalo:

• Lumka ngemidlalo enobungozi obukhulu: Qonda ukuba eminye imidlalo, efana nebasketball, ivolibholi, ibhola ekhatywayo, ibhola ekhatywayo, kunye ne-netball, inobungozi obukhulu bokwenzakala edolweni. Lumka ngakumbi xa udlala le midlalo.
• Khetha iindawo ezifanelekileyo: Xa uzilolonga kwaye udlala, sebenzisa iindawo ezithe tyaba nezilungileyo kangangoko. Oku kuya kunciphisa umngcipheko wokujijeka kwamadolo ngokungeyomfuneko, ukutyibilika nokuwa.
• Gcina ubunzima obusempilweni: Gcina ubunzima obusempilweni obuhambelana nobude bakho kunye nobudala bakho. Njengoko ubunzima busanda, uxinzelelo emadolweni luyanda.
• Yahlula-hlula umthambo wakho: Endaweni yokwenza uhlobo olufanayo lomthambo yonke imihla, yahlulahlula indlela oqhele ukuzilolonga ngayo. Xuba umthambo wobunzima ('uqeqesho lwamandla') kunye nomthambo we-aerobic (isantya sentliziyo) ('intliziyo'). Xa izihlunu zakho ziqinile, amalungu akho nawo ayakhuseleka.
• Ukuzifudumeza Nokuzipholisa: Ngaphambi kokuba wenze nawuphi na umsebenzi womzimba, zifudumeze kakuhle. Kwakhona, zolule kakuhle uze uzipholise emva kokuba ugqibile ukuzilolonga.
• Yandisa ukuqina kancinci kancinci: Musa ukuphuma uyokwenza umthambo ngokupheleleyo. Yandisa ukuqina kunye nobude bomthambo wakho kancinci kancinci nangendlela ecwangcisiweyo.
• Nxiba izihlangu ezifanelekileyo: Nxiba izihlangu ezifanelekileyo kumsebenzi owenzayo, ezikulingana kakuhle, kwaye ezikwimeko entle.
• Nxiba izixhobo zokuzikhusela: Nxiba izixhobo zokuzikhusela ezicetyiswayo (umz., izikhuseli zamadolo) kuyo nayiphi na imidlalo oyidlalayo.

Okokugqibela, khumbula

Ngoko ke, ungabona ngokucacileyo ngoku ukuba imisipha yedolo ibaluleke kangakanani kwaye ibaluleke kangakanani emzimbeni wethu. Le yiyo ebamba idolo lethu endaweni yalo, iligcine lizinzile, kwaye lisinceda sishukume ngokukhululekileyo. Nangona kunjalo, nokuba zinamandla kangakanani na, ukuba ziphantsi koxinzelelo olungalunganga, okanye ukuba kukho ingozi, zinokukruneka okanye zikrazuke ngokulula.

Ukuba wenzakele kakhulu edolweni, okanye ukuba uhlala ufumana ukwenzakala okufanayo kwindawo enye, musa ukungayinaki loo nto. Qiniseka ukuba ubona ugqirha ofanelekileyo. Kuphela ngokuxilongwa ngokufanelekileyo kunye nonyango olufanelekileyo apho unganciphisa iintlungu, uphinde usebenze kwakhona edolweni, kwaye uthintele ukwenzakala kwixesha elizayo okanye iingxaki zedolo ezihlala ixesha elide (ezifana nokuwohloka kwamalungu njengoko ukhula). Ngoko ke, nyamekela amadolo akho, kuba abaluleke kakhulu ebomini bakho!

Imisipha yedolo , ukwenzakala kwedolo, i-ACL, i-MCL, i-LCL, i-PCL, iintlungu zedolo, ukwenzakala kwezemidlalo, idolo, imisipha yedolo, ukwenzakala kwedolo