5 Matipi Ekusunungura Knee Pain

Zvemukati

• 1. Isa chando
• 2. Tora masaja
• 3. Pfeka bhande
• 4. Postural abudise
• 5. Kuita maekisesaizi
• Nguva yekuenda kuna chiremba

Kurwadziwa kwemabvi kunofanira kuenda zvachose mumazuva matatu, asi kana zvichiri kukunetsa zvakanyanya uye zvichitadzisa kufamba kwako, zvakakosha kuti ubvunze chiremba wemazino kuti arape zvakanaka chikonzero chekurwadziwa.

Kurwadziwa kwemabvi kunogona kuve nezvikonzero zvakati kuti zvichibva pakurova kusvika kugirament kana kukuvara kwemeniscus, izvo zvinogona kuratidza kudiwa kwekurapwa, kurapwa kwepanyama, uye kunyange kuvhiyiwa. Tarisa uone izvo zvinokonzeresa zvekurwadziwa kwemabvi uye zvekuita mune yega mamiriro.

Zvisinei, paunenge wakamirira kusarudzwa kwechiremba, kune mamwe mazano ekugadzirisa ekurwadziwa kwemabvi. Ndivo:

1. Isa chando

Iwe unogona kuisa echando kurongedza kwemaminetsi gumi neshanu, uchichenjerera kuti usasiye chando chakanangana neganda kudzivisa njodzi yekupisa ganda. Iko hakuna kudikanwa kwekuisiya pane anopfuura maminetsi gumi neshanu nekuti haina zvainoita. Inogona kushandiswa 2-3 nguva pazuva, panguva dzakasiyana, senge mangwanani, masikati neusiku. Ice inogona zvakare kushandiswa kudzora kuzvimba, kuwana mibairo mikuru.

2. Tora masaja

Zvinokurudzirwa zvakare kukwiza mabvi uchishandisa anti-kupisa gel kana chizoro chinogona kutengwa ku pharmacy, senge cataflan, relmon gel kana calminex. Iyo yekumasaja inofanirwa kuitwa kudzamara chigadzirwa chanyatso nyudzwa neganda. Kusununguka kwemarwadzo kunogona kuchengetwa kweanosvika maawa matatu, saka unogona kuisa izvi zvigadzirwa 3-4 pazuva.

3. Pfeka bhande

Kuisa pamabvi brace kunogona zvakare kubatsira kuchengetedza kubatana, kupa kwakakura kugadzikana uye kuenzanisa pakati pemasimba. Izvi zvinogona kupfekwa mushure mekugezesa uye nekuchengetwa muswere wese wezuva, kubviswa chete kurara. Izvo zvakakosha kuti ibvi brace rakasunga kune iro ganda kuti riite mhedzisiro inotarisirwa, kupfeka yakafara mabvi brace inogona kunge isina bhenefiti.

4. Postural abudise

Uye zvakare, postural drainage inokurudzirwawo kana ibvi rakazvimba. Kuti uite izvi, ingorara pamubhedha kana pasofa, uchichengeta makumbo ako akakwira kupfuura torso yako, uchiisa mutsago pasi petsoka dzako nemabvi kuti unzwe kugadzikana.

5. Kuita maekisesaizi

Kutambanudza maekisesaizi kunogona zvakare kubatsira kudzikamisa marwadzo emabvi, nekuda kweizvozvo, iwe unofanirwa kutambanudza zvinyoro gumbo rebvi riri kukuvadza, kukotamisa gumbo kumashure pasina kumanikidza zvakanyanya, kuzendama pachigaro kuti usadonhe.

Tarisa uone vhidhiyo inotevera yeimwe yekusimbisa kurovedza kwemabvi, ayo anogona kuratidzwa, zvichienderana nezvinodiwa:

Nguva yekuenda kuna chiremba

Zvinokurudzirwa kuenda kuna chiremba wemapfupa apo marwadzo emabvi asingasimukire mumazuva mashanu nemazano aya kana kuti achiwedzera, kuitira kuti chiremba agone kuongorora mabvi uye aone chikonzero, achishandisa bvunzo dzekuongorora dzakadai seX-ray, MRI kana ultrasound, semuenzaniso.