Kuthamanga kupweteka kwa bondo, muyenera kuvala a

bondo?

Pafupifupi othamanga onse adakumanapo ndi ululu wa mawondo, kaya chifukwa chochita masewera olimbitsa thupi kapena zifukwa zina monga kusayenda bwino.Anthu ena amayesa kuthetsa vutoli mwa kuvala zomangira m’mawondo kapena zingwe za patella.

Lauren Borowski, katswiri wa zamankhwala pa yunivesite ya New York anati:Koma kawirikawiri, zimakhala zovuta kudziwa ngati kupweteka kwa mawondo kumafuna mapepala a mawondo.Ganizirani zamitundu yosiyanasiyana ya mawondo pamsika.Momwe mungasankhire chingwe cha mawondo ndi momwe mungachepetsere ululu wa mawondo akufotokozedwa ndi William Kelley wa Ares Physical Therapy ndi lauren Borovs, katswiri wa zamankhwala a masewera.

Kodi muyenera kuthamanga ndi mawondo?

Nthawi zina, kupweteka kwa mawondo kungasokoneze kuthamanga kwanu kapena maphunziro anu.Ndiye, ndi liti pamene muyenera kuganizira kugwiritsa ntchito mapepala a mawondo?"Ngati mulibe kuvulala koopsa ndipo mukumva kuwawa mosamveka bwino, ndi bwino kuyesa chingwe," akutero Borovs.Mukuwona akatswiri ambiri ochita masewera othamanga atavala mapepala a mawondo asanapweteke.
 
 
 
William Kelly adati: "Ndikuganiza kuti mawondo ndi chida chabwino kwa othamanga othamanga kwambiri kuti apewe kuvulala."Koma, adawonjezeranso kuti, "Ndibwino kugwiritsa ntchito motsogozedwa ndi katswiri kuti athandizire kudziwa komwe kumayambitsa kupweteka kwa mawondo."Kwa othamanga, mapepala a mawondo ndi odalirika, ovala osakhalitsa ophatikizidwa ndi mankhwala ochiritsira thupi - kukonza vuto lomwe linayambitsa kupweteka kwa mawondo poyamba.

Ndi zitsulo zotani za bondo zabwino kwambiri zothamanga?

Muyenera choyamba kukaonana ndi dokotala kuti akupatseni malangizo musanayese chipangizo chilichonse chodzitetezera.

"Mungathe kukhulupirira dokotala wamankhwala, dokotala wa opaleshoni ya mafupa kapena dokotala wa masewera," adatero Kelley."Amazon ikupatsirani mtundu wabwino, koma kugwiritsa ntchito chisamaliro kuyenera kusankhidwa ndi akatswiri ndi inu."

Kawirikawiri, mapepala a mawondo amatha kugawidwa m'magulu atatu:

• Chophimba chamanja cha compression

Mlonda wamtundu uwu ndi womangika mozungulira pamgwirizano womwe umalepheretsa kutupa komanso kusuntha kwa mgwirizano.Kelly akugogomezera kuti ngakhale kuti ndizovuta kwambiri, ndizothandiza kwambiri.Mlingo wotsika kwambiri wothandizira nthawi zambiri umakondedwa ndi othamanga ambiri.

"Pankhani ya malingaliro a zida zodzitchinjiriza, ALIYENSE odwala akafuna kugwiritsa ntchito mawondo a mawondo, nthawi zambiri ndimavomereza.Ngati akuganiza kuti zimathandiza, sizipweteka kuvala.”Kelly anatero

• Zida za Patellar

Mulingo wotsatira ndi gulu la patella compression band, lomwe limathandiza kutsogolera patella (kneecap) kuti ayende bwino ndikuchepetsa kupanikizika kwa tendon.

"Kukula kwa gulu la patella kumathandizira pa kneecap ndipo nthawi zambiri amagwiritsidwa ntchito pochiza ululu wa patellofemoral ndi mavuto a tendon.""Ngati m'mphepete mwa bondo, pakati pa bondo mwavulala, mungayesetse kugwiritsa ntchito gulu la patella kapena kukakamiza tendon."

• Manja a kneepad mbali zonse ziwiri

Njira yabwino ndi manja awiri a kneecap, omwe ali ndi dongosolo lokhazikika lokhazikika lomwe limalepheretsa bondo kugwa ndi kutuluka.

"Kawirikawiri amagwiritsidwa ntchito kuteteza mitsempha ya bondo, makamaka mitsempha yapakati ndi yozungulira, kuchokera ku sprains ndi misozi.""Imateteza ACL ku mphamvu zozungulira, imapangidwa ndi pulasitiki yolimba, imakhala ndi zingwe zomangirira, ndipo ndi yolemetsa," adatero Kelly.

Ndi liti pamene othamanga sayenera kuvala mapepala a mawondo?

Mabondo sathetsa mavuto onse a mawondo.Ngati mwavulala mwadzidzidzi bondo kapena kuvulala, monga kugwa kapena kupindika, ndi bwino kuonana ndi dokotala kuti atsimikizire kuti palibe vuto lililonse lomwe lachitika.Borovs anati: "Ngati bondo likupitiriza kutupa, silimapindika kapena kuwongoka, kapena ululu umakula kwambiri panthawi yothamanga ndipo simukumva mutangotenthedwa, ndi nthawi yoti muwone dokotala," adatero Borovs.

Osadalira kwambiri zomangira mawondo.Zida zodzitchinjiriza zikagwiritsidwa ntchito, kapangidwe koyambirira ka thupi kamakhala kocheperako.M'kupita kwa nthawi, anthu adzadalira kwambiri zida zodzitetezera."Kugwiritsa ntchito zida zodzitchinjiriza kumangokulitsa vutolo," adatero Kelly."Ngati zida zodzitchinjiriza zimagwiritsidwa ntchito ngati sizikufunika, zimatha kuyambitsa vuto lina."M'malo mwake, muyenera kuyesetsa mphamvu, kusinthasintha ndi kulamulira thupi lanu musanadalire pa iwo.

Mabondo amatha kukhala chida chabwino kwambiri kapena angakuthandizeni kuthamanga mopanda ululu.Koma kupitiriza kudalira ndi vuto lina."Nthawi zambiri ndimaganiza za mapepala ngati choyimitsa kwakanthawi kukuthandizani kuti musamapweteke mpaka mutha kuthamanga popanda," akutero Kelly."Koma othamanga okalamba omwe ali ndi ululu wosatha angafunikire chithandizo china, ndipo pamwamba pake ayenera kukhala ndi mapepala kuti azikhala omasuka komanso omasuka kuthamanga."

Ngati mukuwona kuti nthawi zonse mumafunika kuyika mawondo kuti muchepetse ululu, ganizirani kukaonana ndi dokotala kapena katswiri wamankhwala kuti mudziwe komwe kumachokera ululu."Chingwe cholumikizira bondo chingagwiritsidwe ntchito kwa nthawi yayitali ngati chingathandize, koma ngati ululuwo ukupitilira kwa miyezi ingapo, ndi bwino kuwunika kuti muwonetsetse kuti palibe vuto lililonse lomwe likuchitika."Borovs adatero.

"Kumayambiriro kwa ululu wa mawondo, ganizirani kugwiritsa ntchito maphunziro ena a mtanda, sinthani maphunzirowo kuti mukhale ndi zotsatira zochepa / zopanda ntchito, monga kusambira kapena kuphunzitsa mphamvu.Izi ndizo zonse zomwe zingathandize othamanga kukhala omveka bwino, njira yabwino yodzaza zofooka za thupi.Pogwiritsa ntchito njira zophunzitsira, mutha kuchita bwino kwambiri pakuthamanga. ”

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