Kungenzeka ukuthi wake wakuzwa ngezinye izikhathi, uma ugijima kancane, udlala, noma wenza umsebenzi onzima, uzwa ubuhlungu obuvela ngaphakathi kwedolo lakho. Uma sikhuluma iqiniso, ngaphansi kwe-kneecap. Lobuhlungu ngezinye izikhathi bungenza kube nzima ukukhuphuka nokwehla izitebhisi, ukuvuka esihlalweni, njll. Sivame ukubiza lesi simo ngokuthi "i-Jumper's Knee" . Lokhu kwaziwa ngokwezokwelapha ngokuthi i-Patellar Tendinopathy . Ake sixoxe ngalokhu kalula nangokunembile namuhla.
Kuyini ngempela 'i-Patellar Tendinopathy'?
Kalula nje, lesi yisimo esenzeka edolweni lakho. Cabanga ngaso njengebhande eliqinile elixhumanisa i-kneecap yakho (i-patella) nethambo lomzimba elingaphansi kwalo. Lokhu sikubiza ngokuthi i-patellar tendon . Kufana nentambo eqinile.
Uma sigijima, sigxuma, futhi sigoba amadolo ethu, lo msipha ucindezelwa kakhulu. Uma lokhu kucindezela kuphindaphindwa kaningi, umsipha ofana nentambo uqala ukudabuka okuncane, noma ukudabuka okuncane. Ngokuvamile, imizimba yethu ingalungisa lokhu kudabuka okuncane. Kodwa uma lokhu kudabuka kuqhubeka, umzimba awunaso isikhathi sokuphulukiswa. Yilapho ubuhlungu buqala khona. Lesi yisimo esisibiza ngokuthi i-Patellar Tendinopathy.
Yiziphi izizathu eziholela kulesi simo?
Isizathu esiyinhloko salokhu ukucindezeleka okuqhubekayo edolweni. Ingozi iphezulu kakhulu ezimweni ezinjengalezi:
- Ezemidlalo: Lokhu kuvame kakhulu kwezemidlalo ezidinga ukugxuma nokugijima kakhulu. Isibonelo, i-volleyball, i-basketball, kanye nabadlali bezemidlalo. Yingakho ibizwa ngokuthi "i-Jumper's Knee."
- Ukuqala uhlelo olusha lokuzivocavoca: Uma uqala uhlelo olusha lokuzivocavoca ngokuzumayo, ikakhulukazi uma ugijima ezindaweni eziqinile njengokhonkolo, ingcindezi emadolweni akho iyakhuphuka.
- Indlela Engalungile: Ukusebenzisa ukuma okungalungile ngenkathi uzivocavoca noma udlala imidlalo kungabeka ingcindezi engadingekile emsipha.
- Isisindo somzimba: Njengoba isisindo somzimba sikhula, isisindo okufanele amadolo ethu asithwale kuyo yonke imisebenzi esiyenzayo naso siyakhula. Lokhu kungaba yimbangela yalesi simo.
- Ubuthakathaka bemisipha: Uma imisipha endaweni yethanga (ama-quadriceps nama-hamstrings) ibuthakathaka noma iqinile, ingcindezi ku-tendon ye-patellar inganda.
Udokotela uvame ukuncoma ukwelashwa ngokomzimba njengokwelashwa kwalesi simo. Lokhu kuhilela ukuqinisa imisipha ezungeze idolo nokusiza ukugcina ukunyakaza okuhle kwedolo. Lokhu kungenziwa ngokuzivocavoca kanye ne-brace yamadolo.
Ukuzivocavoca okusiza ukunciphisa ubuhlungu
Ingxenye engcono kakhulu ukuthi, kunezivivinyo ezilula ongazenza ekhaya ukusiza ukulawula lobu buhlungu. Lezi zivivinyo ziqinisa imisipha ezungeze idolo futhi zandise ukuguquguquka kwazo.
Okubaluleke kakhulu: Kubaluleke kakhulu ukukhuluma nodokotela wakho bese uthola iseluleko ngaphambi kokuqala lezi zivivinyo, njengoba ezokwazi ukukutshela ukuthi yiziphi izivivinyo ezikulungele ngokusekelwe ebunzimeni besimo sakho.
Kulungile, ake sibone ukuthi lezi zivivinyo ziyini. Khumbula, lokhu kufanele kwenziwe kancane kakhulu futhi ngokulawula. Ungasheshi.
| Ukuzivocavoca umzimba | Indlela yokukwenza (Izinyathelo) |
|---|---|
| Ukunwebeka kwe-Quadriceps kanye ne-Hamstring | Kwamathanga (ama-Quadriceps): 1. Lala ngesisu sakho phansi. 2. Goba idolo elilodwa bese usondeza isithende sakho esinqeni sakho ngangokunokwenzeka. Bamba umlenze wakho ngesandla sakho bese uwusondeza kancane. 3. Bamba lesi simo imizuzwana eyi-10-20. Kufanele uzizwe welula kahle ngaphambili kwethanga lakho. Ngemisipha ye-hamstrings: 1. Lala ubheke phansi. Phakamisa umlenze owodwa uqonde phezulu ngangokunokwenzeka. 2. Gcina amadolo akho eqondile futhi engagobile, bese ubamba ingemuva lamadolo akho ngezandla zombili noma ngethawula. 3. Donsa umlenze kancane uye esifubeni. Uzozwa ukwelula kahle ethangeni elingezansi. 4. Bamba imizuzwana eyi-10-20, bese uphinda izikhathi ezingu-2-3. |
| Ukuphakamisa Umlenze Oqondile | 1. Lala ubheke phansi. Gcina umlenze obuhlungu uqonde. 2. Qinisa imisipha yethanga lakho bese uphakamisa umlenze wakho cishe ngama-degree angu-45 ukusuka phansi. Ungagobi idolo lakho. 3. Bamba imizuzwana eyi-1-5, bese ubuyisela umlenze wakho phansi kancane kancane. 4. Yenza imijikelezo engu-2-3 yokuphindaphinda okungu-10. |
| Amaslayidi Odonga | 1. Yima umhlane wakho ubheke odongeni. Beka izinyawo zakho ziqhelelane ngobubanzi bamahlombe bese ubeka izinyawo zakho phambi kodonga cishe ngamafidi amabili. 2. Goba amadolo akho kancane bese wehla odongeni. Yehla kuze kube yilapho amadolo akho egobile cishe ngama-degree angu-45. 3. Bamba imizuzwana emi-5, uzizwe ukwelula emisipheni yethanga lakho, ngaphandle kobuhlungu emadolweni akho. 4. Buyela phezulu kancane. 5. Yenza imijikelezo engu-2-3 yokuphindaphinda okungu-10-15. |
| Ama-Drop Squats | 1. Yima uqonde imilenze yakho ihlukane ububanzi besinqe. 2. Gcina imilenze namadolo akho ezinzile, yehlisa kancane kancane njengokungathi uhleli esihlalweni. 3. Yehla ngangokunokwenzeka ngaphandle kobuhlungu edolweni, bese ubuyela phezulu kancane kancane. 4. Yenza imijikelezo engu-2-3 yokuphindaphinda okungu-10. |
Ukugoba Kwamadolo Omlenze Owodwa
Lokhu kuwumsebenzi onzima kancane, ngakho-ke udinga ukukwenza ngokucophelela nangokucophelela. Qala ngokubamba into efana netafula.
1. Yima ngomlenze obuhlungu, bese uphakamisa omunye umlenze kancane emuva bese uwususa phansi.
2. Manje goba kancane idolo lomlenze omi. Njengokungathi uzohlala esihlalweni. Kufanele uzizwe unesisindo emisipheni yethanga lakho.
3. Bese ubeka isisindo sakho emlenzeni wakho omuhle bese usukuma kancane.
4. Yenza lokhu izikhathi ezingu-2-3 izikhathi ezingu-10.
Izinto okufanele uzikhumbule lapho wenza lo msebenzi
I-Patellar Tendinopathy ithatha isikhathi ukuphulukiswa, ngakho-ke kubalulekile ukuba nesineke. Ukwenza lezi zivivinyo nsuku zonke kuzoqinisa imisipha futhi kuthuthukise ukuhamba kwamadolo.
- Lalela ubuhlungu: Uma ubuhlungu edolweni lakho bukhula ngenkathi wenza ukuzivocavoca, yeka ngokushesha . Ungabuphoqi.
- Qala kancane: Ungazami ukwenza okuningi ngesikhathi esisodwa. Qala kancane bese wandisa inani usuku nosuku.
- Ngaphambi kokuzivocavoca: Ngaphambi kokuqala ukujima kwakho, fudumeza umzimba wakho ngokwenza into elula njengokuhamba isikhashana.
- Iqhwa: Ngemva kokuzivocavoca, ukufaka iqhwa edolweni lakho cishe imizuzu eyi-15 kungasiza ekunciphiseni ubuhlungu nokuvuvukala.
Ukuze uvimbele lesi simo, kubaluleke kakhulu ukuzifudumeza njalo nokuzelula ngaphambi kokuzivocavoca, ukugqoka isisekeli samadolo uma kudingeka, nokuzibandakanya ekuzivocavoceni okufanele umzimba nsuku zonke.
Umlayezo Wokuya Nawe Ekhaya
- I-Patellar Tendinopathy (i-Jumper's Knee) yisimo esenzeka kumsipha ongaphansi kwe-kneecap. Imbangela eyinhloko ukucindezeleka okuqhubekayo.
- Lesi simo sivame kakhulu kubantu abadlala imidlalo ehilela ukugxuma kakhulu, njenge-volleyball kanye ne-basketball.
- Ukuzivocavoca okuqinisa futhi kwandise ukuguquguquka kwemisipha yethanga neyemilenze engezansi kungaba usizo olukhulu ekunciphiseni ubuhlungu.
- Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, qiniseka ukuthi uthintana nodokotela wakho.
- Uma ubuhlungu bukhula ngesikhathi sokuzivocavoca, yeka ngokushesha. Ungaziphoqeleli ukuzivocavoca ngenxa yobuhlungu.
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