Ngaba nawe uneentlungu zedolo? Oku kusenokuba yiPatellofemoral Pain Syndrome (PFPS)!

Xa uqala ukubaleka, ukunyuka izinyuko, okanye ukuvuka emva kwexesha elithile idolo lakho ligobile, ngaba uziva intlungu engaqhelekanga ecaleni okanye phantsi kwedolo? Ngaba ngamanye amaxesha uva isandi "esiqhekekayo"? Ke le yinto enokuba yinto ebalulekileyo kuwe. Le ntlungu siyibiza ngokuba yi-"Patellofemoral Pain Syndrome" okanye "(PFPS)". Abanye abantu bayibiza ngokuba yi-"Runner's Knee".

Yintoni i-PFPS? Masiyiqonde ngokulula!

Kulungile, ngoku makhe sijonge ukuba yintoni le `(PFPS)`. Phambi kwedolo lakho kukho into esiyibiza ngokuba yi-kneecap okanye i-kneecap. Oogqirha bayibiza ngokuba yi-`(Patella)`. Oku kunceda izihlunu ezinkulu ethangeni lakho (izihlunu ze-`(Quadriceps)`) zishukumise umlenze wakho. Ikwakhusela idolo, kwaye ikwaxhasa izihlunu ezininzi ezibalulekileyo, imisipha, kunye nemisipha ejikeleze idolo.

Ngoku, igama elithi "Patellofemoral" libhekisa kunxibelelwano oluphakathi kwedolo lakho (patella) kunye nethambo lakho lethanga (femur). Ngokwesiqhelo, idolo kufuneka lingene kakuhle emngxunyeni omncinci kwithambo lethanga, livumele ukuba lityibilike kakuhle xa ugoba kwaye ulungisa idolo lakho. Kodwa ukuba une-PFPS, ngesizathu esithile idolo lakho alikwazi ukuhamba kakuhle, nto leyo ebangela iintlungu.

Ixesha elininzi, le meko ibizwa ngokuba yi-``(PFPS)`` ikhula kancinci kancinci. Inokwenzeka kwidolo elinye okanye omabini amadolo ngaxeshanye. Ukuba uneentlungu zedolo ezingapheliyo emva kweeveki ezimbalwa, ngaba kulungile ukubona ugqirha?

Ixhaphake kangakanani le meko ibizwa ngokuba yi-PFPS?

Le `(PFPS)` ixhaphake kakhulu. Ngokutsho koogqirha, kuphela isithathu sabantu abaze kunyango lweentlungu zedolo abanale `(PFPS)`. Khawuthelekelele indlela exhaphake ngayo.

Zithini iimpawu ze-PFPS? Ivakalelwa njani?

Uphawu oluphambili lwe-PFPS ziintlungu ezingaphambili edolweni . Ngamanye amaxesha unokuva isandi "esiqhekekayo" edolweni lakho okanye uzive into ejikajikayo ngaphakathi.

Le ntlungu idla ngokukhula kancinci kancinci. Inokuba nzima kakhulu ngamaxesha anje ngala:

• Xa uhleli ugobile amadolo (umz., xa ugobile) okanye xa unyuka izinyuko.
• Xa ugoba amadolo akho ixesha elide (umz., xa uhleli ixesha elide ebhasini, eofisini).
• Xa utshintsha indawo yokudlala (umz. xa usuka kwindawo eqinileyo uye kwindawo ethambileyo).
• Xa ngequbuliso wonyusa ubungakanani okanye amandla omthambo.
• Xa uzilolonga unxibe izihlangu ezintsha.

Intlungu ye-PFPS idla ngokuvakala njengentlungu ebuhlungu nengathandekiyo ngaphambili kwedolo okanye kumacala omabini edolo. Nangona kunjalo, inokuba bukhali, ihlaba, okanye idubule ngexesha lemisebenzi efana nokubaleka, ukutsiba, ukuquleka, okanye ukunyuka izinyuko.

Kutheni sifumana i-PFPS? Zithini izizathu?

Oogqirha abanakutsho ngokuqinisekileyo ukuba yintoni ebangela i-PFPS, kodwa bacinga ukuba isenokuba ibangelwa zezi zinto zilandelayo:

• Ukusebenzisa amadolo ngokugqithisileyo: Xa usenza uhlobo olufanayo lokunyakaza ngokuphindaphindiweyo (umz., ukutsiba kakhulu, ukusebenza ngamadolo akho), ungaphuhlisa i-"PFPS". Umzekelo, umntu onyuka aze ehle izinyuko rhoqo, okanye umntu odlala umdlalo ofana nevolibholi, usemngciphekweni.
• Izihlunu ezibuthathaka okanye eziqinileyo ezijikeleze idolo: Ukuba izihlunu ezijikeleze idolo emilenzeni yakho (ingakumbi izihlunu ze-quadriceps ezingaphambili kwethanga) zibuthathaka, zisenokungakwazi ukuxhasa idolo ngokufanelekileyo. Kwakhona, ukuba ezi zihlunu aziguquguquki ngokwaneleyo, oko kukuthi, ukuba ziqinile, oku kunokubeka uxinzelelo olungeyomfuneko edolweni.
• Ukwanda ngequbuliso kokuqina komthambo: Xa uqala umdlalo omtsha okanye umthambo, okanye xa ngequbuliso unyusa ubungakanani bomthambo owenzayo, ungenza i-"PFPS". Oku kunokwenzeka nokuba unyusa ukuqina koqeqesho lwakho. Umzekelo, ukuba umntu obekade ebaleka kube kanye ngeveki ngequbuliso uqala ukubaleka yonke imihla, le ngxaki inokwenzeka.
• Imo yendalo yedolo lakho: Abanye abantu bazalwa bene-kneecap engaqhelekanga kancinci. Okanye, i-kneecap yabo isenokungangeni kakuhle kwi-socket yethambo lethanga. Ukuba oku kuyenzeka, banokuba ne-PFPS nokuba akukho xinzelelo longezelelweyo edolweni.

Ngubani osengozini enkulu yokuphuhlisa i-PFPS?

Nabani na angaphuhlisa `(PFPS)`, ingakumbi ukuba usandul' ukutshintsha inqanaba lomsebenzi wakho. Kodwa amaqela athile anethuba elikhulu lokuphuhlisa. Oku kuquka:

• Abadlali okanye abantu abakhutheleyo emzimbeni ababaleka kakhulu, betsiba, beququzela, njl.njl.
• Abantu abenza umsebenzi onzima (umz., abasebenzi bokwakha, abalimi).
• Abafazi. (Kucingelwa ukuba abafazi basengozini enkulu ngenxa yokuma kwemizimba yabo kunye notshintsho lweehomoni.)
• Abantwana abancinci (ingakumbi abo baneminyaka eli-12-19 ubudala).
• Abantu abadala abaphakathi kweminyaka engama-20 ukuya kwengama-40 ubudala.

Kuza kwenzeka ntoni ukuba i-PFPS ayinyangwanga kakuhle? (Iingxaki)

Ukuba uyazi ukuba une-PFPS kodwa ungayinyangi kakuhle, intlungu idla ngokuba mandundu . Ayisiyiyo loo nto kuphela, kodwa i-PFPS enganyangwanga inokunyusa umngcipheko wokwenzakala kwezinye izinto. Uyazi njani? Intlungu ingatshintsha indlela obamba ngayo umzimba wakho (indlela oma ngayo) ngaphandle kokuba uqaphele. Oku kunokubangela uxinzelelo olongezelelweyo kwiindawo ezifana namalungu esinqe, amalungu eqakala, okanye izihlunu emilenzeni yakho, esiswini, nasemqolo. Ekuhambeni kwexesha, oku kunokukhokelela kwintlungu entsha.

Uyazi njani ukuba une-PFPS? (Ukuxilongwa)

Ugqirha angakufumanisa ukuba unayo na ``(PFPS)`` ngovavanyo lomzimba.(`(Uvavanyo Lomzimba)`) Iyaqinisekisa. Uza kuhlola idolo lakho aze akubuze ngeempawu zakho. Kuya kufuneka umxelele kanye kanye ukuba uqale nini ukuva intlungu, zeziphi iintlobo zezinto ozenzayo, kunye nokuba yintoni eyenza intlungu ibe mandundu.

Ugqirha wakho uza kukucela ukuba wenze izinto ezifana nokugoba idolo lakho, wolule umlenze wakho phambi kwakho, kwaye uquleke. Ukuba uziva iintlungu xa usenza ezi zinto, mxelele. Ngamanye amaxesha, unokucelwa ukuba wenze i-X- ray okanye i-MRI scan (Magnetic Resonance Imaging - MRI) ukuze ujonge amalungu edolo lakho kunye nezicubu ezikufutshane.

Ziziphi iindlela zonyango ze-PFPS?

Ugqirha wakho uza kucebisa unyango oluya kukunceda ukunciphisa iintlungu nokuhambahamba lula.

Izinto onokuzenza ekhaya (indlela ye-RICE)

Kwiimeko ezininzi, i-PFPS inokunyangelwa ekhaya kusetyenziswa indlela ye-RICE (Ukuphumla, Umkhenkce, Uxinzelelo, Ukuphakama).

• Phumla: Yeka ukwenza umthambo obangele intlungu. Phumla idolo lakho.
• Umkhenkce: Beka ipakethe yomkhenkce okanye ilaphu elifakwe emanzini abandayo edolweni malunga nemizuzu engama-20 rhoqo emva kweeyure ezintathu ukuya kwezine. Musa ukuvumela umkhenkce ukuba uchukumise ulusu ngqo ; yisonge ngetawuli okanye ngelaphu.
• Uxinzelelo: Ukufaka uxinzelelo edolweni lakho (umz., ngebhandishi yokucinezela) kunokunceda ukunciphisa ukuhamba kwegazi edolweni lakho kunye nokunciphisa ukudumba. Ugqirha wakho uza kukubonisa indlela yokwenza oku ngokufanelekileyo.
• Ukuphakama: Gcina amadolo akho ephakame kakhulu kunentliziyo yakho kangangoko unako. Ungasebenzisa izinto ezifana nemiqamelo, iingubo, okanye iziqwenga zebhedi ukugcina amadolo akho ephakanyisiwe.

Ulungiso lwenyama

Ingcali yezonyango iza kukufundisa imithambo kunye nokolula ukuze kuqiniswe izihlunu ezijikeleze idolo lakho. Ukuqinisa nokwandisa ukuguquguquka kwezihlunu zakho ze-quadriceps ngakumbi kuya kunceda idolo lakho lizixhase kwaye lincede idolo lakho lihambe kakuhle.

Izibulali-ntlungu

Ugqirha wakho unokukunika amayeza okunceda ekunciphiseni iintlungu zakho ze-PFPS. Abantu abaninzi banokusebenzisa amayeza angengowe-steroidal anti-inflammatory (NSAIDs) athengiswa ngaphandle kwe-counter (umz., i-ibuprofen, i-aspirin, i-naproxen) okanye i-paracetamol (umz., iTylenol®, iPanadol). Nangona kunjalo, kungcono ukungawasebenzisi la mayeza ngaphezu kweentsuku ezili-10 ngexesha ngaphandle kwengcebiso kagqirha .

Iibhrakhethi zedolo kunye neeOrthotics

Kusenokufuneka usebenzise isixhasi sedolo okanye i-orthotics ekhethekileyo ukuze uzinzise idolo lakho, iqatha, okanye umlenze ongezantsi.

• Izibambo zedolo:Ezi ziqinisa kwaye zixhasa idolo. Oku kunokunceda ukunciphisa iintlungu, ingakumbi ngexesha lokuqala xa kukho iintlungu ezininzi naxa usebenza. Buza ugqirha wakho ukuba loluphi uhlobo lwenkxaso olufanelekileyo kuwe.
• Ii-Orthotics: Ezi zi-insoles ezifakwa ngaphakathi kwezihlangu zakho. Ungazithenga kwikhemesti, okanye ungazithengela ngokwesiko lakho. Ugqirha wakho uza kukuxelela ukuba loluphi uhlobo olufunayo kunye nexesha olifaneleyo lokuzinxiba.

Utyando lwe-PFPS

Utyando alufuneki rhoqo kwi-PFPS. Ugqirha uza kucebisa utyando kuphela xa unentlungu enganyamezelekiyo kwaye ezinye iindlela zonyango azikuncedanga.

Ukuba kufuneka utyando olunjalo, kusenokwenzeka ukuba luvavanyo lwedolo olubizwa ngokuba yi-arthroscopy . Oku kuquka ukwenza imingxunya emincinci eluswini olujikeleze idolo nokufaka isixhobo esikhethekileyo esibizwa ngokuba yi-arthroscope kwijoyinti yedolo. Esi sixhobo sinekhamera kunye nokukhanya, ukuze ugqirha akwazi ukubona nokulungisa iingxaki ngaphakathi edolweni.

Ngaba i-PFPS ingathintelwa?

Ngokuxhomekeke kwinto ugqirha wakho acinga ukuba ibangela '(PFPS)' yakho, kunokwenzeka ukuyithintela. Umzekelo, ukuba uqala inkqubo entsha yezemidlalo okanye yokuzilolonga, unokufuna ukwandisa umgangatho wakho wokuzivocavoca kancinci kancinci kunokuba uzame nzima kakhulu ngaxeshanye . Nangona kunjalo, ukuba idolo lakho alingeni kakuhle kwisiseko sethambo lakho lethanga, kunokuba nzima ukuthintela '(PFPS)' ukuba ingenzeki ngelo xesha.

Eyona ndlela ilungileyo yokuthintela iintlungu zamadolo, kungekuphela nje kwi-PFPS, kukuzikhusela xa usebenza ngokomzimba . Gcina ezi zinto engqondweni xa udlala imidlalo okanye usenza eminye imisebenzi yomzimba:

• Nxiba izixhobo zokhuseleko ezifanelekileyo (umz., izihlangu zemidlalo ezifanelekileyo).
• Ukuba amadolo akho ayabuhlungu, nokuba ngexesha lomsebenzi womzimba okanye emva kwawo, " musa ukudlala ngentlungu ."
• Nika umzimba wakho ixesha lokuphumla nokuchacha emva kokuzilolonga okunzima.
• Ngaphambi kokuba udlale imidlalo okanye wenze umthambo , fudumeza kwaye wolule izihlunu zakho (ingakumbi ii-quadriceps).
• Emva kokwenza umthambo, phola uze wolule izihlunu zakho kwakhona.

Kuthatha ixesha elingakanani ukuba i-PFPS iphole?

Uninzi lwabantu luyaphola kwiPatellofemoral Pain Syndrome kwinyanga enye okanye ezimbini . Ugqirha wakho okanye ingcali yezonyango iya kukunika ixesha elilungele wena ngokusekelwe kwimeko yakho, amandla, kunye nenqanaba lomsebenzi.

Lindela ukwenza utshintsho kwimisebenzi yakho yesiqhelo okanye uyimise okwethutyana ngexesha `(PFPS)`. Uninzi lwabantu lunokuphinda luqhubeke nemisebenzi yabo yemidlalo neyomsebenzi emva kokuba iintlungu kunye nezinye iimpawu ziphelile.

Ndifanele ndimbone nini ugqirha?

Ukuba uneentlungu zedolo, kwaye azipheli emva kweeveki ezimbalwa zonyango lwasekhaya nokuphumla, qiniseka ukuba ubona ugqirha. Kwakhona, ukuba iintlungu ziyabuya okanye ziba mandundu emva kokuba uqale unyango lwe-`(PFPS)` (ingakumbi ukuba zibuhlungu xa usenza umthambo okanye izikhundla ezithile), xelela ugqirha wakho okanye ingcali yezonyango.

Yeyiphi imibuzo omele uyibuze ugqirha?

Kungcono ukubuza le mibuzo xa ubona ugqirha wakho:

• Ingaba ndine `(PFPS)` okanye olunye uhlobo lwentlungu edolweni?
• Ngaba kuya kufuneka ndenze naluphi na uvavanyo? (njenge `(X-ray)`, `(MRI)`)
• Luhlobo luni lonyango endiludingayo?
• Kuza kufuneka ndenze unyango lomzimba ixesha elingakanani?
• Ndiza kukwazi nini ukudlala imidlalo okanye ukwenza umthambo onzima kwakhona?

Umyalezo Wokuya Ekhaya

I-Patellofemoral Pain Syndrome (PFPS) ligama elihlala liphindaphindwa, kodwa ngokulula, luhlobo lwentlungu edolweni eyenzeka xa uzilolonga okanye unyuka izinyuko. Kodwa ungakhathazeki, uninzi lwexesha inokulawulwa ngonyango olulula kunye nonyango lomzimba . Isitshixo kukumamela umzimba wakho. Ungayityesheli intlungu. Nje ukuba ufumane ingcebiso yezonyango, yomeleza izihlunu zakho, kwaye wonyuse ukuguquguquka kwakho, ungaqhubeka nemisebenzi yakho yesiqhelo kunye nemidlalo.

Isifo sePatellofemoral Pain Syndrome, iPFPS, Intlungu yeDolo, iDolo loMgijimi, iKneecap, Ukuzilolonga, Unyango loMzimba