Ake sifunde ngemisipha yamadolo akho. Lezi zinto zibaluleke kakhulu kuwe!

Wake wacabanga ukuthi idolo lakho liyigugu futhi limangalisa kangakanani? Uma sigijima, sigxuma, noma sihamba nje, lisekela isisindo somzimba wethu futhi lisisiza ukuthi sihambe ngokukhululeka nangokulula. Ngakho-ke, kunezingxenye ezithile ezikhethekile nezibalulekile zaleli dolo. Phakathi kwazo, sizokhuluma kabanzi ngengxenye ebizwa ngokuthi "ama-ligaments". Lezi zifana namabhande enjoloba aqinile, kodwa ayinkimbinkimbi kakhulu futhi aqinile. Ngaphandle kwazo, idolo lethu belingeke libe nokuqina.

Yiziphi imisipha eyinhloko edolweni?

Kalula nje, kunezinhlobo ezine eziyinhloko zemisipha edolweni lethu. Lezi yizo ezibamba amathambo edolweni lethu ndawonye futhi zinike idolo ukuqina. Cabanga ngazo njengezintambo eziqinile ezibamba idolo lethu ndawonye. Ezimbili zalezi ezine zitholakala ezinhlangothini zedolo (ama-collateral ligaments), kanti ezinye ezimbili zitholakala ngaphakathi kwedolo (ama-cruciate ligaments).

Manje ake sibheke ngayinye yalezi ngemininingwane eyengeziwe:

1. I-Medial Collateral Ligament (MCL)

Lokhu sikubiza ngokuthi i-MCL ngamafuphi. Yilokhu okuxhumanisa ithambo lakho lethanga (ithambo elikhulu emlenzeni wakho ongenhla - i-femur) nethambo lakho lesifuba (ithambo elikhulu ngaphakathi komlenze wakho ongezansi - i-tibia). Kungumsipha obanzi, oyisicaba. Umsebenzi oyinhloko we-MCL ukuqinisa ingaphakathi ledolo lakho, okusho ukuthi ivimbela idolo ekugobeni ngaphakathi ngokungadingekile.

2. I-Lateral Collateral Ligament (LCL)

Lokhu kubizwa ngokuthi i-LCL. Ixhumanisa ithambo lethanga (i-femur) nelinye ithambo elincane emlenzeni ongezansi (i-fibula). Lincane kancane futhi liyindilinga kune-MCL. I-LCL inikeza ukuzinza ngaphandle kwedolo. Lokhu kusho ukuthi ivimba idolo ukuthi lingahambi kakhulu ngaphandle.

3. I-Anterior Cruciate Ligament (ACL)

Manje ake sibheke okubili okungaphakathi kwedolo. Elinye yi-Anterior Cruciate Ligament noma i-ACL. Lokhu kuhlanganisa nethambo lethanga (i-femur) nethambo lomlenze (i-tibia), kodwa ngaphambili kwedolo. I-ligament evame kakhulu ukulimala edolweni yi-ACL. Uma udlala imidlalo, ikakhulukazi ibhola noma i-basketball, cishe uke wezwa ngokulimala kwe-ACL. Umsebenzi wayo oyinhloko ukulawula i-tibia ukuthi ingaqhubeki phambili uma iqhathaniswa ne-femur.

4. I-Posterior Cruciate Ligament (PCL)

Enye yi-`(Posterior Cruciate Ligament)` noma `(PCL)`. Iphinde ixhumanise ithambo lethanga nethambo lomlenze, kodwa ngemuva kwedolo. Inamandla kakhulu futhi ijiyile kune-`(ACL)`. Ngakho-ke, i-`(PCL)` ayinawo amathuba amaningi okulimala.Lokhu kulawula kakhulu ukunyakaza kwethambo le-shin (i-tibia) emuva uma kuqhathaniswa nethambo lethanga (i-femur).

Lezi zicubu ezimbili, `(ACL)` kanye `(PCL)`, zibizwa ngokuthi ``izinhlayiya ze-cruciate`` ngoba zitholakala ziphambene phezu komunye nomunye ngaphakathi kwedolo (njengohlamvu 'X').

Iyini indima yemisipha yamadolo?

Ngakho-ke lolu hlobo lwento ebizwa ngokuthi "ukubopha" lwenzani emadolweni ethu? Ngaphandle kwalokhu, besingeke sikwazi ukuma, ukuhamba, ukugijima, noma ukugxuma. Cabanga nje, nakhu:

• Uma izinyawo zethu ziphansi, amadolo ethu ayasisiza ukuthi sihlale sizinzile.
• Ixhumanisa ithambo lethu lethanga (i-femur) kanye namathambo emilenze engezansi (i-tibia kanye ne-fibula), okusiza ukuthi lihlale lihambisana.
• Kusiza amathambo ukuthi ahlale ezindaweni ezifanele.
• Kuvimbela idolo ekujikeni ngokungadingekile, ngendlela engavamile, bese liwela eceleni.
• Lonke idolo lihlala liqinile.
• Kuvimba idolo ukuthi linganyakazi ngezindlela eziyingozi nezingavamile.

Kalula nje, le misipha ifana nezivikeli zamadolo ethu. Isiza idolo ukuthi lisebenze kahle, ngaphandle kokunyakaza kakhulu.

Iyini imbangela yokulimala kwe-knee ligament?

Lezi zinhlayiya zenziwe ngezicubu ezixhumanisayo eziqinile kakhulu, ezinwebeka kancane. Ngaphakathi kwalezi kukhona uhlobo olukhethekile lweprotheni olubizwa ngokuthi `(collagen). Kungenzeka ukuthi wake wezwa nge `(collagen),' ngezinye izikhathi olubizwa ngokuthi ubuhle besikhumba. Ngakho-ke le `(collagen)' yiyo ebopha izicubu ndawonye futhi izinike amandla. Futhi, lezi zinhlayiya zinemicu enwebeka kancane. Yingakho idolo linganyakaza, ligobe, futhi lelule ngezinga elithile. Kodwa-ke, uma lokhu kunwebeka kudlula, liyalimala.

Ingabe imisipha yamadolo ingalimala?

Ngeshwa, yebo. Kungakhathaliseki ukuthi la ma-ligaments aqine kangakanani, ngezinye izikhathi angalimala. Uma i-ligament ilimele, sivame ukuyibiza ngokuthi "i-sprain". Lokhu kusho ukuthi i-ligament inwetshiwe kakhulu. Lokhu kungasukela ekuqhekekeni okuncane kuya ekudabukeni okuncane kwezintambo ze-ligament. Ngezinye izikhathi, i-ligament ingaze iqhume ngokuphelele (``ukuqhekeka okuphelele`` noma ``ukudabula```).

• (ACL) ukudabuka (`ACL ukudabuka`)
• (LCL) ukudabuka (`LCL ukudabuka`)
• (MCL) ukudabuka (`MCL ukudabuka`)
• (PCL) ukudabuka (`PCL ukudabuka`)

Ukulimala kwemisipha yamadolo kuvame kakhulu, ikakhulukazi phakathi kwabadlali. Kodwa kungenzeka nakubantu abangebona abadlali. Nazi ezinye izimo lapho kungenzeka khona ukuthi uthole ukulimala kwemisipha:

• Uma uzwa ukucindezeleka okukhulu noma ukushaywa okuvela ngemuva kwedolo ngenkathi idolo ligobile kancane.
• Uma kusetshenziswa amandla ngaphambili kwedolo eligobile. Lokhu ngezinye izikhathi kubizwa ngokuthi "ukulimala kwedeshibhodi" ngoba lokhu kungenzeka lapho idolo lishaya "ideshibhodi" yangaphambili engozini yemoto.
• Uma umlenze wakho uphansi, kufakwa amandla amakhulu ohlangothini lwedolo lakho (ngaphakathi noma ngaphandle). Isibonelo, lapho othile ekubamba ohlangothini emdlalweni webhola.
• Uma idolo likude kakhulu emuva (lixhumene kakhulu), ngokuvamile kungenxa yamandla athile angaphandle.
• Uma idolo lijijekile ngendlela engavamile, ngokuzumayo. Cabanga ngakho njengokushintsha indlela ngokuzumayo ngenkathi udlala i-basketball, ukwehla ngendlela engafanele ngenkathi udlala i-netball, noma ngenkathi uskiya.

Udokotela wazi kanjani ukuthi ngilimele umsipha edolweni lami?

Uma ulimele edolweni futhi uzwa ubuhlungu, ukuvuvukala, noma ubunzima bokuhamba, kufanele nakanjani ubone udokotela. Uzokwenza okulandelayo kuqala:

• Uzobuzwa imibuzo eminingi mayelana nezimpawu zakho: sekuyisikhathi esingakanani lobu buhlungu bukhona, ukulimala kwenzeke kanjani, ubuhlungu buba bubi kakhulu ngasiphi isikhathi, nokuthi idolo lakho lizizwa lingazinzile yini.
• Ukuhlolwa ngokomzimba: Lokhu kuhilela ukuhlolwa okuphelele kwedolo lakho elilimele. Udokotela uzohlola ukuthi idolo livuvukile, libomvu, noma libuhlungu yini. Udokotela uzobe esenza izivivinyo eziningana ezikhethekile ukuze ashukumise idolo ngezindlela ezahlukene futhi ahlole ukuqina kwemisipha. Bangase futhi baliqhathanise nedolo lakho eliphilile.
• Ama-X-ray: Ungase ucelwe ukuthi uthathe i-X-ray ukuze ubone ukuthi unethambo eliphukile emlenzeni wakho, i-kneecap ephukile (i-patella), noma enye inkinga yethambo. Nakuba imisipha ingase ingabonakali ku-X-ray, lokhu kubalulekile ukuze kunqunywe ezinye ukulimala.
• I-MRI: Indlela engcono kakhulu yokunquma ngokunembile isimo semisipha, kungakhathaliseki ukuthi iklebhukile, idabukile, noma ukuthi ingakanani, iwukusebenzisa i-Magnetic Resonance Imaging (MRI) scan. I-MRI ingabona ngokucacile izicubu ezithambile zedolo, njengemisipha kanye ne-meniscus.

Yiziphi izindlela zokwelapha ezivamile zokulimala edolweni?

Ukwelashwa kwedolo elikhubekile noma i-ligament edabukile kungahluka kakhulu. Kuncike ezintweni ezifana nalezi:

• Usunesikhathi esingakanani unezimpawu?
• Zingaki izinhlayiya edolweni ezilimele?
• Ubukhulu bokulimala (isb., ukuklwebheka okuncane noma ukudabuka okuphelele).
• Ukuthi imisebenzi yakho yansuku zonke kanye nempilo yakho iphazamiseka kangakanani, kungaba ngenxa yobuhlungu noma ngoba awukwazi ukufaka isisindo edolweni lakho.
• Lokhu kulimala kuye kwenza idolo lakho laba buthaka, kwalenza langazinzi, futhi kwakubeka engcupheni yokulimala okuqhubekayo esikhathini esizayo, noma ye-osteoarthritis yedolo.

Izinketho zokwelapha zingasukela kokungahlinzwa kuya kokuhlinza:

• Indlela ethi `(Indlela ye-RICE)`: Lena yiyona esetshenziswa kakhulu ekulimaleni okuningi.
• Ukuphumula : Ukuphumula idolo.
• Iqhwa : Faka iqhwa imizuzu eyi-15-20 izikhathi eziningana ngosuku ukuze unciphise ukuvuvukala nobuhlungu.
• CUkucindezela: Ukusonga idolo ngebhandeji elinwebekayo ukulawula ukuvuvukala.
• Ukuphakama : Ukugcina idolo lingaphezulu kwenhliziyo ukuze kuncishiswe ukuvuvukala.
• Iziqeda-zinhlungu kanye nemithi yokulwa nokuvuvukala: Lokhu kufaka phakathi imithi yokulwa nokuvuvukala engeyona eye-steroidal (ama-NSAID) njenge-ibuprofen kanye ne-naproxen. Lokhu kufanele kuthathwe ngaphansi kweseluleko sikadokotela.
• Amadivayisi okusiza: Izinto ezifana nezinduku zokusibekela ezisiza ekunciphiseni isisindo emadolweni akho.
• Ukungasebenzi: Isenzo sokubeka into efana ne-knee brace edolweni ukuvimbela ukunyakaza okungadingekile.
• Ukwelashwa ngokomzimba: Lokhu kubaluleke kakhulu. Udokotela wezokwelapha ngokomzimba uzokufundisa izivivinyo ezithile ukuze akusize uphinde uthole ukunyakaza, amandla, kanye nokuguquguquka edolweni lakho.
• Ukuhlinzwa: Ukudabuka okukhulu kwemisipha, ikakhulukazi ukudabuka kwe-ACL, kungadinga ukuhlinzwa. Lokhu kwenziwa udokotela ohlinzayo wamathambo. Lokhu kungabandakanya ukulungisa imisipha elimele noma ukudala entsha.

Udokotela uzonquma ukuthi yikuphi ukwelashwa okungcono kakhulu kuwe.

Ungakuvimbela kanjani ukulimala kwemisipha yamadolo?

Manje cishe ucabanga ukuthi, "O, ayikho yini indlela yokugwema lolu hlobo lokulimala?" Yiqiniso , akuwona wonke amanxeba edolweni angavinjelwa ngokuphelele. Kodwa-ke, singathatha izinyathelo ezimbalwa zokunakekela imisipha yethu yamadolo nokunciphisa ingozi. Lokhu kubaluleke kakhulu uma ungumdlali wezemidlalo noma ungumdlali wezemidlalo:

• Qaphela imidlalo enobungozi obukhulu: Qonda ukuthi eminye imidlalo, njenge-basketball, i-volleyball, ibhola likanobhutshuzwayo, ibhola likanobhutshuzwayo, kanye ne-netball, inengozi enkulu yokulimala edolweni. Qaphela kakhulu lapho udlala le midlalo.
• Khetha izindawo ezifanele: Uma uzivocavoca futhi udlala, sebenzisa izindawo eziyisicaba futhi ezinhle ngangokunokwenzeka. Lokhu kuzonciphisa ingozi yokujikijelana kwamadolo okungadingekile nokushelela nokuwa.
• Gcina isisindo esinempilo: Gcina isisindo esinempilo ngobude bakho kanye nobudala bakho, ngoba njengoba ukhuluphala, ingcindezi emadolweni akho iyanda.
• Yenza ukujima kwakho kube okuhlukahlukene: Esikhundleni sokwenza uhlobo olufanayo lokujima nsuku zonke, shintsha indlela ojima ngayo. Hlanganisa ukujima kwesisindo ('ukuqeqeshwa kwamandla') kanye nokujima kwe-aerobic (isilinganiso senhliziyo) ('inhliziyo'). Uma imisipha yakho iqinile, amalunga akho nawo ayavikelwa.
• Ukuzifudumeza Nokuzipholisa: Ngaphambi kokwenza noma yimuphi umsebenzi womzimba, zifudumeze kahle. Futhi, zelula kahle bese uzipholisa ngemva kokuqeda ukuzivocavoca.
• Khulisa ukuqina kancane kancane: Ungaphumi uyozivocavoca. Khulisa ukuqina nobude bokuzivocavoca kwakho kancane kancane nangokuhlelekile.
• Gqoka izicathulo ezifanele: Gqoka izicathulo ezifanele umsebenzi owenzayo, ezikulingana kahle, futhi ezisesimweni esihle.
• Gqoka imishini yokuzivikela: Gqoka imishini yokuzivikela enconywayo (isb., izivikelo zamadolo) kunoma yimuphi umdlalo owudlalayo.

Ekugcineni, khumbula

Ngakho-ke, ungabona ngokucacile manje ukuthi imisipha yedolo ibaluleke futhi ibaluleke kangakanani emzimbeni wethu. Yilezi ezibamba idolo lethu endaweni yalo, ziligcine lizinzile, futhi zisisiza ukuba sinyakaze ngokukhululeka. Kodwa-ke, kungakhathaliseki ukuthi ziqine kangakanani, uma zicindezelwa ngendlela engafanele, noma uma kwenzeka ingozi, zingakhubeka noma zidabuke kalula.

Uma ulimele kakhulu edolweni, noma uma uqhubeka nokulimala okufanayo endaweni efanayo, ungakushayi indiva. Qiniseka ukuthi ubona udokotela ofanelekayo. Kuphela ngokuxilongwa okufanele kanye nokwelashwa okufanele lapho unganciphisa khona ubuhlungu, uphinde usebenze kahle edolweni, futhi uvimbele ukulimala kwesikhathi esizayo noma izinkinga zedolo zesikhathi eside (njengokuwohloka kwamalunga njengoba ukhula). Ngakho-ke, nakekela amadolo akho, ngoba abaluleke kakhulu empilweni yakho!

Imisipha yamadolo , ukulimala kwamadolo, i-ACL, i-MCL, i-LCL, i-PCL, ubuhlungu bamadolo, ukulimala kwezemidlalo, idolo, imisipha yamadolo, ukulimala kwamadolo