Ingaba nesinqe sakho sibuhlungu? Unobangela usenokuba yiGluteal Tendinopathy!

Ngaba ngamanye amaxesha unengxaki yokudlula usuku lwakho ngenxa yentlungu esinqeni okanye empundu? Mhlawumbi le ntlungu iba mandundu xa uhamba, unyuka izinyuko, okanye ulala ngecala. Abantu abaninzi abayinaki kangako le ntlungu, becinga ukuba, "Mhlawumbi kukukruneka nje." Nangona kunjalo, oku kunokuba luphawu lwesifo esibizwa ngokuba yiGluteal Tendinopathy . Makhe sithethe ngale nto ngokweenkcukacha nangokulula namhlanje.

Yintoni kanye kanye iGluteal Tendinopathy?

Ngamafutshane, i-gluteal tendinopathy yimeko echaphazela imisipha yesinqe sakho kunye nempundu. Kulapho izicubu zemisipha zisiba buthathaka kwaye ziguge kancinci kancinci. Kufana nentambo endala eqhekeka kancinci kancinci. Le meko yeyona nto ibangela iintlungu zesinqe, ingakumbi kubasetyhini abadala.

Cinga nje, imisipha emizimbeni yethu ifana neentambo ezomeleleyo nezithambileyo. Le yileyo idibanisa izihlunu zethu namathambo ethu. Le misipha isinceda xa sihamba, sibaleka, sihlala, kwaye sima. Le yinxalenye ebalulekileyo yenkqubo yethu yemisipha . Ngoko ke, ukuba le misipha yonakele nangayiphi na indlela, ukuba yonakele, okanye ukuba ihlala iphantsi koxinzelelo, siqala ukuva iintlungu.

I-Gluteal tendinopathy ichaphazela kakhulu imisipha enamathele kwimisipha kwindawo yakho yamathanga. Ezi misipha zibizwa ngokuba yi-gluteus maximus, gluteus medius, kunye ne-gluteus minimus . Zinamathela kwithambo lakho lesinqe (pelvis) ziye kwindawo ephezulu yethambo lakho lethanga (femur) ebizwa ngokuba yi-greater trochanter . Ngoko ke, xa ezi misipha ziba buthathaka, ingxaki iqala.

Ngubani ochaphazeleka kakhulu yile meko?

Ngokubanzi, abafazi abangaphezu kweminyaka engama-40 ubudala, ingakumbi abo baye badlula kwixesha lokuya exesheni, banamathuba amaninzi okuba neentlungu zesinqe kunye ne-gluteal tendinopathy. Nangona kunjalo, oku akusiyo imeko echaphazela abantu abadala kuphela. Abantu abancinci abenza imisebenzi efana nokubaleka, ukutyibiliza eqhweni, kunye nokudanisa nabo banokuba nale meko. Ngaphezu koko, kufunyenwe ukuba malunga nomntu omnye kwabathathu abaneentlungu zomqolo ongezantsi banokuba neentlungu zesinqe ngenxa ye-gluteal tendinopathy.

I-Gluteal tendinopathy, i-gluteal tendinitis, kunye ne-trochanteric bursitis... Yintoni umahluko?

Xa unentlungu esinqeni sakho nasempundu, kukho iimeko ezininzi ezinokubangela oko. Zonke zahlukile kancinci kwenye. Ke ngoko, kubalulekile ukuchonga kanye ukuba kwenzeka ntoni kunyango. Makhe sijonge umahluko phakathi kwezi meko zintathu ziphambili.

• I-Gluteal Tendinitis:Kulapho iintshukumo eziphindaphindayo zibangela ukukrazuka okuncinci kwimisipha, okunokukhokelela ekuvuvukeni . Oku kubizwa ngokuba yi-tendinitis . Usenokuba neentlungu kwicala elingaphakathi lesinqe sakho. Le ntlungu inokupheliswa kukuphumla, umkhenkce, ukucinezelwa, kunye nokuphakama - oku sikubiza ngokuba yindlela ye-RICE.
• I-Gluteal Tendinopathy: Le yimeko esithetha ngayo namhlanje. Le yimeko apho imisipha iwohloka kancinci kancinci ngenxa yomonakalo. Intlungu ayihlali iphela ngokuphumla. Nangona kunjalo, umthambo wonyango unokunceda ukunciphisa iimpawu. I-Tendinopathy ithatha ixesha elide ukuphola kune-tendinitis.
• I-Trochanteric Bursitis: Kukho iingxowa ezincinci ezizaliswe lulwelo ezibizwa ngokuba ziingxowa ze-bursa kwilungu lakho lesinqe. Ezi zisebenza njengemiqamelo phakathi kwamathambo, izihlunu, kunye nemisipha. I-Bursitis yenzeka xa enye yezi ngxowa ze-bursa ivuvukala. Abanye abantu banokuba nesifo esibizwa ngokuba yi -Greater Trochanter Pain Syndrome (GTPS) kunye ne-trochanteric bursitis. Unyango loku luquka amayeza angengo-steroidal anti-inflammatory (NSAIDs) , imijovo ye-cortisone , kunye ne-splinting ukugcina ilungu lingashukumi. Utyando lusenokuba yindlela yokugqibela.

Ngoko ke uyayiqonda le ngcamango, akunjalo? Nangona zonke ezi meko zintathu zinokubangela iintlungu zesinqe, izizathu zazo kunye nonyango lwazo zahlukile. Ke ngoko, ukuxilongwa ngokuchanekileyo kubaluleke kakhulu.

Kutheni le nto ikhula le gluteal tendinopathy? Zithini izizathu?

Kukho izizathu ezibini eziphambili ze-gluteal tendinopathy: kukusetyenziswa kakhulu kwe -tendon okanye ukusetyenziswa kakubi . Makhe sijonge ezinye izizathu ezinokubakho:

• Ukusebenzisa kakhulu imisipha ngexesha lomsebenzi womzimba, njengokuphakamisa ubunzima obunzima ngaxeshanye.
• Ukucinezelwa kwemisipha ngenxa yokuwa okanye enye ingozi.
• Uxinzelelo oluphezulu kwimisipha ngenxa yokutyeba okanye ukutyeba kakhulu .
• Ubomi bokuhlala phantsi buyenza buthathaka imisipha.
• Abanye abantu bane-pelvis ebanzi kuneqhelekileyo okanye ukungazinzi kwesinqe .

Ngaba nawe unazo ezi mpawu? Uzibona njani ?

Uphawu oluphambili nolucacileyo lwe-gluteal tendinopathy yintlungu ephakathi ukuya kweqatha kwindawo yesinqe . Le ntlungu ngamanye amaxesha inokuvela emlenzeni, iye edolweni okanye emlenzeni ongezantsi. Inokubangela iintlungu zomqolo, iintlungu zemiqolo, okanye iintlungu zemiqolo. Intlungu idla ngokuqala phezulu kwethambo lethanga, elibizwa ngokuba yi-greater trochanter . Le ndawo inokuba buthathaka xa uyichukumisa.

Le ntlungu inokwanda kwiimeko ezilandelayo :

• Nokuba kukunyuka izinyuko okanye intaba.
• Xa uvuka ebhedini kusasa.
• Xa ulele ngecala.
• Xa uhleli kwindawo enye ixesha elide, okanye xa uhleli unqamleze imilenze.
• Xa ume ngomlenze omnye – njengaxa unxiba ibhulukhwe.

Uyixilonga njani le nto kanye kanye?

Xa ubona ugqirha, uza kukubuza ngeempawu zakho aze akuhlole ngokwasemzimbeni . Ungacelwa ukuba wenze i-MRI okanye i-ultrasound ukujonga umonakalo okanye ukudumba kwemisipha. Khumbula, iintlungu zesinqe zinokuba nezizathu ezininzi. Ke ngoko, ukufumana uxilongo oluchanekileyo yeyona ndlela ilungileyo yokuphola ngokukhawuleza.

Zithini iindlela zokunyanga oku? Kuthatha ixesha elingakanani ukuchacha?

Iindaba ezimnandi zezokuba malunga nesiqingatha sabantu abane-gluteal tendinopathy bayaphila ngaphandle konyango . Nangona kunjalo, kungathatha unyaka ukuba iimpawu ziphele ngokupheleleyo. Lixesha elide elo lokuphila neentlungu zesinqe, akunjalo? Ngokukodwa, kufunyenwe ukuba abantu abasixhenxe kwabalishumi abanale meko baxhamla kakhulu kwiimvavanyo zonyango lomzimba malunga neeveki ezisibhozo . Abanye abantu banokufuna utyando lokulungisa i-tendon ekrazukileyo.

Ukongeza, ungazuza kwezi zinto zilandelayo:

• Ukufaka ubushushu kwindawo ebuhlungu.
• Ziphephe izitulo ezisezantsi ezikufutshane nomgangatho.
• Nciphisa ukunyuka izinyuko kangangoko kunokwenzeka.
• Kuphephe ukunqumla imilenze yakho .
• Ukubeka umqamelo phakathi kwamadolo akho ngelixa ulele.
• Ukuhamba kwindawo ethe tyaba nanini na xa kunokwenzeka.

Ngaba i-gluteal tendinopathy ingathintelwa?

Ewe, zikho izinto onokuzenza ukunciphisa umngcipheko wale meko ukuya kuthi ga kwinqanaba elithile.

• Hlala usenza umthambo . Kodwa, mamela umzimba wakho. Nika ingqalelo kuzo naziphi na iimpawu zentlungu yesinqe.
• Ukuba wenza imisebenzi ebeka uxinzelelo ezinqeni zakho, njengokubaleka, kulungile ukuyitshintsha kancinci.Kulungile , thatha ikhefu okwethutyana .
• Ziphephe izenzo eziphindaphindayo ezibeka uxinzelelo oluqhubekayo ezinqeni zakho.
• Ukuba kuyimfuneko, yehlisa umzimba .
• Phakamisa iintsimbi ukuze uqinise izihlunu zakho ze-gluteal .
• Yenza i-yoga okanye umthambo wokuzolula ukuze izihlunu zakho zesinqe zihlale zithambile.
• Ukuba uneentlungu zomqolo, zinyange , kwaye uziqhelise ukuma kakuhle .

Ingaba ukuphila nale meko kunokuba nayiphi impembelelo? (Imbono)

Intlungu enzima nengapheliyo evela kwi-gluteal tendinopathy inokuchaphazela umgangatho wobomi bakho. Ingaphazamisana nomsebenzi wakho, umthambo, kunye nemisebenzi yoluntu. Ukuba intlungu iphazamisa ubuthongo bakho, unokufumana ukudinwa kunye nokucaphuka. Nangona kunjalo, umthambo wonyango lomzimba unokukunceda ukulawula iimpawu zakho kwaye unciphise umngcipheko wokufumana le meko.

Ufanele uye nini kugqirha?

Ukuba unale mpawu, qiniseka ukuba ubona ugqirha:

• Intlungu ebuhlungu yesinqe ephazamisana nemisebenzi yemihla ngemihla okanye ukulala.
• Ukungakwazi ukunyuka izinyuko ngaphandle kwentlungu.
• Ukuba neentlungu emqolo nasezinqeni .

Imibuzo ebalulekileyo yokubuza ugqirha wakho

Xa usiya kugqirha, ungabuza le mibuzo:

• Ndiyifumene njani le gluteal tendinopathy?
• Ngaba kunokwenzeka ukuba ndinesinye isifo, njenge-tendinitis okanye i-trochanteric bursitis?
• Yeyiphi indlela yonyango engcono kum?
• Ngaba kufuneka ndixhalabele iingxaki?

Khumbula, ukuba unentlungu eqatha yesinqe ebuhlungu kangangokuba awukwazi ukuzilolonga, ukulala, okanye ukuhambahamba ngokulula, ngokuqinisekileyo kuya kufuneka ufune uncedo lwezonyango. Ezinye iimeko ezininzi, kubandakanya ne-gluteal tendinopathy, zinokubangela intlungu yesinqe. Nangona kunjalo, nge-gluteal tendinopathy, intlungu ihlala inzima kwaye ihlala ixesha elide. Kusenokufuneka wenze uvavanyo, olufana ne-MRI , ukuze ufumane unobangela ochanekileyo wentlungu yesinqe sakho. Le ngxaki ye-tendon ayisoloko isombuluka ngaphandle konyango. Ukuphumla kuphela akuyi kunceda kakhulu. Ugqirha wakho unokukunceda uqalise umthambo wonyango lomzimba ukuphucula uluhlu lwakho lokuhamba kunye nokunciphisa iimpawu zakho.

Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Ngoko ke, i-gluteal tendinopathy yimbangela eqhelekileyo yentlungu yesinqe, ingakumbi phakathi kwabasetyhini abangaphezu kweminyaka engama-40 kunye nabantu abaselula abakhutheleyo.Ungakubona oku. Okwenzekayo kukuba imisipha ekwindawo yeempundu iba buthathaka kwaye iguge.

Iimpawu eziphambili ziintlungu esinqeni, ezihamba ziye emlenzeni, kwaye intlungu iyanda xa ukhwela izinyuko okanye ulele ecaleni.

Unyango lomzimba lolunye lolona nyango lubalaseleyo koku. Kwakhona, ukwenza utshintsho oluncinci kwindlela yokuphila (umz. ukungasebenzisi izitulo ezisezantsi, ukulala nomqamelo phakathi kwemilenze) kunokunceda ekupholeni.

Ukuba unayo nayiphi na kwezi mpawu, ungathandabuzi ukubona ugqirha ukuze akunike iingcebiso . Ngokufumanisa isifo kwangethuba uze uqale unyango, uya kukwazi ukuchacha ngokukhawuleza kwaye ubuyele kwimisebenzi yakho yemihla ngemihla ngovuyo!

Intlungu yesinqe , iintlungu zempundu, i-gluteal tendinopathy, i-tendonitis, unyango lomzimba, iintlungu zesinqe, i-tendon