Ngaba amadolo akho ayabuhlungu? Makhe sithethe ngePatellofemoral Pain Syndrome (PFPS)!

Ngaba uziva 'owu dolo lam' xa usukuma emva kokugoba idolo lakho ixesha elide? Okanye uziva ungakhululekanga okanye uneentlungu ezijikeleze idolo xa unyuka izinyuko okanye uvuka ekuhlaleni phantsi? Awuwedwa, le meko ifunyanwa ngabantu abaninzi kwilizwe lethu. Namhlanje sithetha ngale ntlungu yedolo echaphazela abantu abaninzi, eyaziwa ngokwezonyango njengePatellofemoral Pain Syndrome (PFPS) .

Ngamafutshane, yintoni iPatellofemoral Pain Syndrome (PFPS)?

Musa ukoyika igama elikhulu. Kulula kakhulu. I-PFPS yimeko ebangela iintlungu phantsi okanye kufutshane ne -kneecap yakho (patella) . Oogqirha ngamanye amaxesha bayibiza ngokuba "yi-runner's knee."

Cinga ngayo, idolo lethu liyisakhiwo esimangalisayo. Esi sigqubuthelo sedolo siphambi kwethambo lethanga lakho (iFemur). Esi sigqubuthelo sikhusela idolo njengekhaka kwaye sixhasa izihlunu ezininzi ezibalulekileyo, imisipha, kunye nemisipha enceda umlenze wethu ukuba ushukume.

Ngokwesiqhelo, xa sigoba size solule amadolo ethu, esi sigqubuthelo samadolo kufuneka sihambe kakuhle kwaye singenangxaki kwindawo efana nomngxuma kwithambo lethanga. Njengomatshini onamafutha amaninzi. Kodwa kumntu one-PFPS, kukho into ephazamisana nale ntshukumo ithambileyo. Yiyo loo nto intlungu isenzeka. Le ntlungu inokwenzeka kwidolo elinye okanye kuwo omabini amadolo ngaxeshanye.

Ivakala njani le ntlungu? Zithini iimpawu zayo?

Uphawu oluphambili lwe-PFPS ziintlungu ezingaphambili edolweni, ezijikeleze ipatella. Abanye abantu bayava okanye bave isandi 'sokudumba' edolweni. Le ntlungu idla ngokuza kancinci kancinci ngokuhamba kwexesha, kunokuba ivele ngequbuliso.

Ungakuqonda oku ngokucacileyo kwitheyibhile engezantsi.

Kutheni sifumana olu hlobo lwentlungu edolweni? Zithini izizathu?

Kunzima kakhulu ukukhomba isizathu esinye kuphela soku, kodwa kukho izinto ezininzi eziphambili ezibangela le meko.

• Ukusebenzisa idolo ngokugqithisileyo: Xa uqhubeka nokwenza uhlobo olufanayo lokunyakaza ngokuphindaphindiweyo, umzekelo, ukutsiba rhoqo okanye ukusebenza ngamadolo akho (njengomakhi), idolo lakho lingasetyenziswa kakhulu kwaye libe buhlungu.
• Izihlunu ezibuthathaka okanye eziqinileyo ezijikeleze idolo: Izihlunu ezijikeleze amadolo ethu, ingakumbi izihlunu ze-quadriceps , zifana 'nezifunxi-motor' zemoto. Ukuba ezi zihlunu ziba buthathaka, uxinzelelo edolweni alunyamezeleki. Kwakhona, ukuba ezi zihlunu aziguquguquki ngokwaneleyo, oko kukuthi, ukuba ziqinile, zibeka uxinzelelo olungeyomfuneko kwi-kneecap.
• Ukwanda ngequbuliso komthambo okanye emsebenzini: Khawuthelekelele uqala ukuya ejimini ngequbuliso uze wenze umthambo onzima, okanye ngequbuliso uye kukhwela intaba emva kokungahambi kangangeentsuku. Olu hlobo lwentlungu lunokwenzeka xa unyusa ngequbuliso umthambo wakho ngaphandle kokunika umzimba wakho ixesha lokuziqhelanisa.
• Indawo yendalo yedolo: Abanye abantu bazalwa benemilo eyahlukileyo kancinci yedolo. Xa oku kusenzeka, alingeni kakuhle kwisokethi yethambo lethanga. Asikuko ukuba unetyala, yimeko eyenzeka ngokwendalo.

Ngubani osengozini enkulu yokuhlaselwa yile meko?

Nangona nabani na enokuba ne-PFPS, abanye abantu basengozini enkulu kancinci.

• Abantu abadla ngokuzibandakanya kwimidlalo equka ukubaleka, ukutsiba, nokugoba amadolo abo.
• Abantu abenza imisebenzi enzima ngokomzimba.
• Kwabasetyhini (ngenxa yokuma komzimba kunye notshintsho lwehomoni).
• Kubantwana abancinci kunye nabantu abadala abaphakathi kweminyaka engama-20 ukuya kwengama-40 ubudala.

Kuza kwenzeka ntoni ukuba oku akunyangwa?

Ukuba awuyinaki le ntlungu, inokuba mandundu ngokuhamba kwexesha. Ayizizo nje kuphela iintlungu ezikhulayo, kodwa ngaphandle kokuba ungazi, indlela ohamba ngayo nokuma (indlela oma ngayo) iqala ukutshintsha. Oku kunokubangela uxinzelelo olungeyomfuneko kwiindawo ezifana nesinqe, iqatha, nomqolo ukongeza edolweni, nto leyo ebangela iintlungu ezintsha. Ke ngoko, kubaluleke kakhulu ukukunika ingqalelo oku kwasekuqaleni.

Ugqirha uyifumana njani le nto?

Xa usiya kugqirha, into yokuqala aza kuyenza kukubuza ngeempawu zakho. Uza kukubuza izinto ezifana nokuba intlungu yaqala nini, uhlobo lwemisebenzi eyenza ibe mandundu, aze emva koko enze uvavanyo lomzimba .

Uza kukuhlola idolo lakho ngezandla zakhe, akucele ukuba ugobe, ulungise, uze uhlale phantsi. Ukuba uziva iintlungu ngeli xesha, ungoyiki ukuxelela ugqirha.

Ngamanye amaxesha, ukuba kukho ingxaki ekwakucingelwa ukuba kukho enye ingxaki ngamathambo edolo, kusenokufuneka ukuba kwenziwe i-X-ray okanye i-MRI scan . Nangona kunjalo, ayinguye wonke umntu ofuna olu vavanyo.

Masibone ngoku ukuba loluphi unyango lwale nto.

Iindlela zokunyanga oku zilula kakhulu. Kwiimeko ezininzi, kukho izinto onokuzenza ekhaya.

Indlela yeRICE: Inyathelo lokuqala nelona libalulekileyo

Ungalandela le ndlela yeRICE kwangoko nje ukuba intlungu iqale.

Ezinye iindlela zonyango

• Unyango Lomzimba: Olu lolunye lolona nyango lubalaseleyo nolubaluleke kakhulu kwi-PFPS. Ingcali yonyango lomzimba iya kukufundisa imithambo ehambelana nesimo sakho eya kuqinisa kwaye igobe izihlunu ezijikeleze idolo lakho, ingakumbi iihamstrings. Xa ezi zihlunu zomelele, zibonelela ngenkxaso engcono kwi-kneecap yakho.
• Iipilisi zokunciphisa iintlungu: Ungathatha amayeza okunciphisa iintlungu e-NSAID afana ne-Ibuprofen, i-Naproxen, okanye i-Paracetamol kangangeentsuku ezimbalwa, njengoko ugqirha wakho eyalele. Kodwa khumbula, musa ukuwathatha la mayeza rhoqo kangangeentsuku ezingaphezu kwe-10 ngaphandle kokubonisana nogqirha wakho.
• Izixhobo zokubopha amadolo kunye ne-orthotics: Ngamanye amaxesha ugqirha wakho unokucebisa ukuba unxibe izixhobo zokubopha amadolo okanye usebenzise i-insoles ezikhethekileyo (i-orthotics) ezifakwa ngaphakathi kwezihlangu zakho.
• Utyando: Olu lutyando lunqabile kakhulu. Utyando lucetyiswa kuphela kwabo banentlungu enzima kwaye abangakhange baphendule kwezinye iindlela zonyango. Ludla ngokwenziwa ngotyando lwe-keyhole olubizwa ngokuba yi-arthroscopy .

Ngaba le ntlungu ayinakuthintelwa?

Ngamanye amaxesha, ngenxa yendawo yedolo yendalo, oku kusenokungathintelwa ngokupheleleyo. Kodwa kwiimeko ezininzi, singayinciphisa le ngozi.

• Xa uqala umthambo okanye ezemidlalo, qala kancinci. Musa ukucinezela umzimba wakho kakhulu ngaxeshanye.
• Nxiba izixhobo zokhuseleko ezifanelekileyo xa udlala imidlalo okanye usenza umthambo.
• "Musa" ukudlala ngentlungu." Ukuba idolo lakho libuhlungu, yeka loo msebenzi ngoko nangoko uze uphumle.
• Zifudumeze kakuhle ngaphambi kokuba uzilolonge, ingakumbi ukuzilolonga ukuze wolule izihlunu zamathanga.
• Zipholise emva kokugqiba umthambo wakho.