Ingabe uzizwa 'oh my dolo' uma usukuma ngemva kokugoba idolo lakho isikhathi eside? Noma uzizwa ungakhululekile noma ubuhlungu obuzungeze i-kneecap uma ukhuphuka izitebhisi noma uvuka ekuhlaleni phansi? Awuwedwa, lesi simo sibhekene nabantu abaningi ezweni lethu. Namuhla sikhuluma ngalobu buhlungu bedolo obuthinta abantu abaningi, okwaziwa ngokwezokwelapha ngokuthi i-Patellofemoral Pain Syndrome (PFPS) .
Kalula nje, iyini i-Patellofemoral Pain Syndrome (PFPS)?
Ungesabi igama elikhulu. Kulula kakhulu. I-PFPS yisimo esibangela ubuhlungu ngaphansi noma eduze kwe-kneecap yakho (i-patella) . Odokotela ngezinye izikhathi bayibiza ngokuthi "idolo lomgijimi."
Cabanga ngakho, i-knee joint yethu iyisakhiwo esimangalisayo. Lesi sigqoko sedolo sitholakala phambi kwethambo lethanga lakho (i-Femur). Lesi sigqoko sivikela idolo njengesihlangu futhi sisekela imisipha eminingi ebalulekile, imisipha, kanye nemisipha esiza umlenze wethu ukunyakaza.
Ngokuvamile, uma sigoba futhi selula amadolo ethu, lesi sivikelo samadolo kufanele sihambe kahle futhi ngaphandle kwezinkinga endaweni efana nomsele ethangeni lethanga. Njengomshini onamafutha amaningi. Kodwa kumuntu one-PFPS, kukhona okuphazamisa lokhu kunyakaza okubushelelezi. Yingakho ubuhlungu buvela. Lobuhlungu bungenzeka edolweni elilodwa noma kuwo womabili amadolo ngesikhathi esisodwa.
Into ebaluleke kakhulu ukuthi uma ubuhlungu bedolo bunje amasonto amaningana futhi bungapheli, kufanele nakanjani ubone udokotela ukuze akunike iseluleko.
Uzizwa kanjani lobuhlungu? Ziyini izimpawu?
Uphawu oluyinhloko lwe-PFPS ubuhlungu ngaphambili kwedolo, eduze kwe-patella. Abanye abantu bezwa noma bezwa umsindo othi 'pop' edolweni. Lobuhlungu buvame ukuza kancane kancane ngokuhamba kwesikhathi, kunokuba buvele ngokuzumayo.
Ungathola ukuqonda okucacile kwalokhu kuthebula elingezansi.
| Uhlobo lokuzwa ubuhlungu | Izikhathi lapho ubuhlungu bungase bukhule khona |
|---|---|
| Ubuhlungu obungacacile noma ubuhlungu obubuhlungu ngaphambili noma ohlangothini lwedolo. | Uma uhleli phansi amadolo akho agobile (ugobile) noma uma wehla/ukhuphuka izitebhisi. |
| Ubuhlungu obuhlabayo noma obuhlabayo obuvela lapho kwenziwa imisebenzi ethile, njengokugijima noma ukugxuma. | Uma usukuma ngemva kokuhlala endaweni efanayo namadolo akho agobile isikhathi eside (isib. ebhasini, ebhayisikobho). |
| Umuzwa 'wokugwinya' noma umsindo lapho ugoba idolo. | Uma ngokuzumayo ukhulisa amandla okuzivocavoca noma umdlalo obuwenza. |
| Uma ugqoka izicathulo ezintsha bese uqala ukuzivocavoca. |
Kungani sithola lolu hlobo lobuhlungu edolweni? Ziyini izimbangela?
Kunzima kakhulu ukukhomba isizathu esisodwa salokhu, kodwa kunezici eziningana eziyinhloko ezibangela lesi simo.
- Ukusebenzisa idolo ngokweqile: Uma uqhubeka nokwenza uhlobo olufanayo lokunyakaza ngokuphindaphindiwe, isibonelo, ukugxuma njalo noma ukusebenza ngamadolo akho (njengomakhi), idolo lakho lingasetshenziswa ngokweqile futhi libe buhlungu.
- Imisipha ebuthakathaka noma eqinile ezungeze idolo: Imisipha ezungeze amadolo ethu, ikakhulukazi imisipha ye-quadriceps , ifana 'nezinciphisi zokushaqeka' zemoto. Uma le misipha iba buthakathaka, ingcindezi edolweni ayibekezeleleki. Futhi, uma le misipha ingaguquguquki ngokwanele, okungukuthi, uma iqinile, ibeka nengcindezi engadingekile edolweni.
- Ukwanda okungazelelwe kokuzivocavoca noma umsebenzi: Cabanga nje uqala ukuya ejimini ngokuzumayo futhi wenze izivivinyo ezisindayo, noma ngokuzumayo uyahamba ngezinyawo ngemva kokungahambi izinsuku eziningi. Lolu hlobo lobuhlungu lungenzeka uma wandisa umsebenzi wakho ngokuzumayo ngaphandle kokunikeza umzimba wakho isikhathi sokuzivumelanisa nezimo.
- Indawo yemvelo yedolo: Abanye abantu bazalwa benesimo esihlukile kancane se-kneecap. Uma lokhu kwenzeka, akungeni kahle engosini yethambo lethanga. Lokhu akulona iphutha lakho, kuyisimo esingokwemvelo.
Ubani osengozini enkulu yokuthola lesi simo?
Nakuba noma ubani engaba ne-PFPS, abanye abantu basengozini enkulu kancane.
- Abantu abavame ukuzibandakanya emidlalweni ehilela ukugijima, ukugxuma, nokugoba amadolo abo.
- Abantu abenza imisebenzi enzima ngokomzimba.
- Kwabesifazane (ngenxa yokuma komzimba kanye nokushintsha kwama-hormone).
- Kubantwana abancane kanye nabantu abadala abaneminyaka ephakathi kuka-20 no-40.
Kwenzekani uma lokhu kungelashwa?
Uma ungalinaki lobu buhlungu, bungaba bubi kakhulu ngokuhamba kwesikhathi. Ubuhlungu abugcini nje ngokukhula, kodwa ngaphandle kokuqaphela, indlela ohamba ngayo nokuma (isimo) iqala ukushintsha. Lokhu kungabeka ingcindezi engadingekile ezindaweni ezifana nesinqe, iqakala, kanye nomhlane ngaphezu kwedolo, okubangela ubuhlungu obusha. Ngakho-ke, kubaluleke kakhulu ukunaka lokhu ekuqaleni.
Udokotela ukuthola kanjani lokhu?
Uma uya kudokotela, into yokuqala azoyenza ukukubuza ngezimpawu zakho. Uzokubuza izinto ezifana nokuthi ubuhlungu buqale nini, ukuthi hlobo luni lwemisebenzi oluyenza bube bubi kakhulu, bese ekwenza ukuhlolwa ngokomzimba .
Uzohlola idolo lakho ngezandla zakhe, akucele ukuthi ugobe, uqonde, bese uhlala phansi. Uma uzwa ubuhlungu ngalesi sikhathi, ungesabi ukutshela udokotela.
Ngezinye izikhathi, uma kukhona okusolakala ukuthi kukhona enye inkinga ngamathambo edolo, kungacelwa ukuthi kwenziwe i-X-ray noma i-MRI scan . Kodwa-ke, akuwona wonke umuntu odinga lezi zivivinyo.
Ake sibone ukuthi ukwelashwa kwalokhu kuyini.
Izindlela zokwelapha lokhu zilula kakhulu. Ezimweni eziningi, kunezinto ongazenza ekhaya.
Indlela ye-RICE: Isinyathelo sokuqala nesibaluleke kakhulu
Ungalandela le ndlela ye-RICE ngokushesha nje lapho ubuhlungu buqala.
| Indlela | Okufanele ngikwenze |
|---|---|
| Ukuphumula | Yeka imisebenzi ebangela ubuhlungu (ukugijima, ukugxuma) ngokushesha. Phumula idolo lakho. |
| Iqhwa (iqhwa) | Songa iphakethe leqhwa noma ama-ice cubes ngendwangu bese ulifaka endaweni ebuhlungu cishe imizuzu engama-20. Yenza lokhu njalo emahoreni angu-3-4. Ungalokothi ufake iqhwa ngqo esikhumbeni. |
| Ukucindezelwa | Ukuze unciphise ukuvuvukala, songa ibhandeji le-crepe kahle edolweni. Ungalibophi kakhulu. Xhumana nodokotela wakho ngalokhu. |
| Ukuphakama | Uma ulele phansi, gcina imilenze yakho iphakeme ngaphezu kwezinga lenhliziyo yakho ngemicamelo embalwa. Lokhu kuzonciphisa ukuvuvukala. |
Ezinye izindlela zokwelapha
- Ukwelashwa Komzimba: Lokhu kungenye yezindlela zokwelapha ezingcono kakhulu nezibaluleke kakhulu ze-PFPS. Uchwepheshe wezokwelapha ngokomzimba uzokufundisa izivivinyo eziqondene nesimo sakho ezizoqinisa futhi ziqinise imisipha ezungeze idolo lakho, ikakhulukazi imisipha ye-hamstrings. Uma le misipha iqinile, inikeza ukwesekwa okungcono kwe-kneecap yakho.
- Ama-Painkiller: Ungathatha ama -NSAID painkiller njenge-Ibuprofen, i-Naproxen, noma i-Paracetamol izinsuku ezimbalwa, njengoba kuqondiswe udokotela wakho. Kodwa khumbula, ungayithathi le mithi ngokuqhubekayo izinsuku ezingaphezu kweziyi-10 ngaphandle kokubonisana nodokotela wakho.
- Ama-braces edolweni kanye nama-orthotics: Ngezinye izikhathi udokotela wakho angase ancome ukugqoka i-braces yamadolo noma ukusebenzisa ama-insoles akhethekile (ama-orthotics) afakwa ezicathulweni zakho.
- Ukuhlinzwa: Lokhu akuvamile kakhulu. Ukuhlinzwa kunconywa kuphela kulabo abanobuhlungu obukhulu futhi abangazange basabele kwezinye izindlela zokwelapha. Ngokuvamile kwenziwa ngokuhlinzwa kwe-keyhole okubizwa ngokuthi i-arthroscopy .
Ingabe lobu buhlungu abunakuvinjelwa?
Ngezinye izikhathi, ngenxa yesimo semvelo sedolo, lokhu kungase kungavinjelwa ngokuphelele. Kodwa ezimweni eziningi, singayinciphisa le ngozi.
- Uma uqala ukuzivocavoca noma ezemidlalo, qala kancane. Ungawucindezeli umzimba wakho kakhulu ngesikhathi esisodwa.
- Gqoka imishini yokuphepha efanele uma udlala imidlalo noma uvivinya umzimba.
- "Ungadlali ngobuhlungu." Uma idolo lakho libuhlungu, yeka umsebenzi ngokushesha bese uphumula.
- Fudumala kahle ngaphambi kokuzivocavoca, ikakhulukazi ukuvivinya umzimba kwemisipha yamathanga.
- Phola ngemva kokuqeda ukujima kwakho.
Umlayezo Wokuya Nawe Ekhaya
- I-Patellofemoral Pain Syndrome (PFPS) ubuhlungu obuvamile obuvela eduze kwekhanda ledolo. Asikho isidingo sokwesaba lokhu.
- Kubaluleke kakhulu ukuphumula idolo bese ulandela indlela ye-RICE ngokushesha nje lapho ubuhlungu buqala.
- Ukuzivocavoca okuqinisa nokwelula imisipha yamathanga (ngaphansi kokuqondiswa ngudokotela wezokwelapha ngokomzimba) kubalulekile ukuze umuntu alulame isikhathi eside.
- Ungabunaki ubuhlungu. Ukwenza kanjalo kungenza isimo sibe sibi kakhulu.
- Uma ubuhlungu bungapheli ngemva kwamasonto ambalwa okwelashwa ekhaya, qiniseka ukuthi ubona udokotela wakho. Uzokunikeza uhlelo lokwelashwa olufanele kakhulu.
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