Maekisesaizi Ekurapa uye Kudzivirira Kumhanya kweKnee (Patellofemoral Syndrome)

Zvemukati

• Chii chinonzi mumhanyi ibvi?
• 10 kurovedza muviri kwemumhanyi ibvi
• 1. Kumira Quad Tambanudza
• 2. Kumira hudyu flexor kutambanudza
• 3. Yakatwasuka gumbo
• 4. Mhuru yakamira yakatwasuka
• 5. Simuka
• 6. Clam kurovedza muviri
• 7. Wall yemasiraidhi
• 8. Dhongi rinokamba
• 9. IT bhendi kutambanudza
• 10. Hamstring kutambanudza
• Kumwe kurapwa uye mishonga yekumba kuyedza
• Iko kurovedza muviri kurapa kunoshanda kwemumhanyi ibvi here?
• Kupora kunotora nguva yakareba sei?
• Ungaziva sei mumhanyi ibvi
• Maitiro ekudzivirira mumhanyi ibvi
• Tora woenda nazvo

Chii chinonzi mumhanyi ibvi?

Runner yemabvi, kana patellofemoral syndrome, kukuvara kunogona kukonzera kutonhora, kurwadziwa kurwadziwa kumberi kwebvi uye kutenderedza kneecap. Zvakajairika kune vamhanyi, mabhasikoro, uye kune avo vanotora chikamu mumitambo inosanganisira kusvetuka.

Kumhanya kwemabvi zviratidzo zvinogona kusimuka mushure mekuzorora kubva mukurovedza muviri uye icing nzvimbo yacho. Kumba-kutambanudza uye kusimbisa kurovedza muviri kunogona kubatsira.

Verenga pamusoro kuti udzidze kurovedza uye mimwe mishonga yemumba iwe yaunogona kuyedza. Kana kurwadziwa kusingaperi mushure memavhiki mashoma ekurapwa kumba, kana iwe uchinge uchinge uchirwadziwa zvakanyanya, ona chiremba wako.

10 kurovedza muviri kwemumhanyi ibvi

Nekurwadziwa kwemabvi emumhanyi, edza akasiyana maekisesaizi anotarisa pakusimbisa mabvi, chiuno, uye quadriceps. Iwe unogona zvakare kutambanudza hudyu yako kushanduka uye hamstrings.

Kusimbisa kunobatsira kuchengetedza ibvi rakadzikama uchimhanya, pamwe nekubatsira kuwedzera gumbo kushanduka uye kudzikamisa kuomarara.

Mazhinji ezviitwa pazasi anogona kuitwa pane rimwe kana maviri makumbo. Kana iwe uchinzwa kurwadziwa kwemabvi kune ese mativi, dzoka kubva pakatambanudza uye ruka iro iro chiitiko.

Kuti uwane mhedzisiro, edza kuita yega yega kurovedza muviri zuva rega kwevhiki nhanhatu.

1. Kumira Quad Tambanudza

Nzvimbo dzakashanda: quadriceps uye hip flexor

1. Mira wakamira.
2. Svitsa kuseri kwemuviri wako kuti ubate tsoka yako yekuruboshwe neruoko rweruboshwe. Uya nechitsitsinho chako chokuruboshwe kumusoro kune kubwinya kwako, kana kusvika kwazvisingakonzere kurwadziwa. Iwe unogona kushandisa madziro kana kubata bhendi reshamwari kune chiyero.
3. Chengetedza ibvi rako rekuruboshwe padyo sekutambanudza kwako.
4. Bata kwemasekondi gumi nemashanu, wobva wachinjira kuruboshwe.
5. Dzokorora kutambanudza kurudyi.
6. Ita 2-3 seti pane rimwe gumbo.

Kana iyi vhezheni ichikuvadza mabvi ako, iwe unogona kutambanudza wakarara padumbu rako panzvimbo uye uchisvika kumashure kwako nebvi rako. Iwe unogona zvakare kushandisa iyo yoga tambo kana tauro kuti zvinyoronyoro kuunza ibvi rako kune ako glutes.

2. Kumira hudyu flexor kutambanudza

Nzvimbo dzakashanda: hudyu inoshanduka, psoas

1. Tanga nenzira yekuparadzanisa, netsoka yekuruboshwe kumberi uye gumbo rerudyi kumashure.
2. Donhedza musana wako ibvi uye muswe pfupa zvishoma kuti ivo vari inch padyo nepasi apo iwe uchisundira chiuno chako kumberi.
3. Chengetedza musana wako munzvimbo isina kwazvakarerekera. Usamise kana kukomberedza musana wako.
4. Bata kwemasekondi gumi, wobva wadzokorora kune rimwe divi.

3. Yakatwasuka gumbo

Nzvimbo dzakashanda: quadriceps, chiuno

1. Rara pasi nemusana uine rimwe ibvi rakakotama pa 90-degree angle uye rimwe gumbo rakatambanudzwa rakatarisa pasi.
2. Uchishandisa gumbo rakawedzerwa, sunga yako quadriceps (chidya chehudyu) uye simudza gumbo kusvikira rave pa45-degree angle.
3. Bata gumbo rako kwemasekondi maviri pakona iyi usati wadzikira pasi zvishoma nezvishoma.
4. Dzokorora ka20. Chinja makumbo. Ita 2-3 seti.

4. Mhuru yakamira yakatwasuka

Nzvimbo dzakashanda: mhuru, shins

1. Mira wakatarisana nemadziro. Tambanudza maoko ako kuitira kuti maoko ako atsike madziro ari kure kure. Maoko anofanira kuiswa paziso reziso.
2. Chengeta chitsitsinho chegumbo nemabvi akakuvara akati sandara pasi.
3. Fambisa rimwe gumbo kumberi nemabvi akakotama.
4. Dzorera gumbo risina kubviswa (iro rine marwadzo) zvishoma mukati uye zvishoma nezvishoma unozendamira pamadziro kusvikira iwe uchinzwa kutambanudza kumashure kweshure remhuru yako.
5. Bata kwemasekondi gumi nemashanu kusvika makumi matatu, wobva wamira wakamira wakamira.
6. Dzokorora katatu.

5. Simuka

Nzvimbo dzakashanda: glutes, quads

Zvishandiso zvinodiwa: nhanho yebhokisi kana kukwira masitepisi

1. Isa tsoka yako yekuruboshwe padanho.
2. Simudza gumbo rako rerudyi mumhepo wobatirira kwechipiri sezvo gumbo rako reruboshwe rinotwasuka uye richisimbisa.
3. Zvishoma nezvishoma dzikisa gumbo rerudyi kudzokera pasi.
4. Dzokorora kagumi, wobva wachinja makumbo, uchiisa gumbo rerudyi pasitepisi.

Matanho anogona kuva anorwadza kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakuvara. Kana matanho akatsamwisa mabvi ako, ruka chiitiko ichi. Mushure mekupora, ichi chiito chingave nzira yakanaka yekusimbisa makumbo ako uye kubwinya uye kuderedza njodzi yekukuvara.

6. Clam kurovedza muviri

Nzvimbo dzakashanda: chiuno, chava

1. Nhema kune rimwe divi chiuno chako nemabvi zvakakotama uye tsoka dzako dzakarongedzwa pamusoro peumwe.
2. Zvishoma nezvishoma simudza gumbo rako repamusoro padenga apo zvitsitsinho zvako zvinoramba zvichingobata, zvichiumba chimiro chembama.
3. Bata kwemasekondi maviri, wobva wadzikisa gumbo repamusoro zvishoma nezvishoma.
4. Ita kusvika gumi neshanu reps. Kana zvisina kurwadza, chinja mativi uye dzokorora. Ita maseti maviri padivi.

7. Wall yemasiraidhi

Nzvimbo dzakashanda: quads, glutes, uye mhuru

1. Tanga kumira wakanangana nemadziro. Zvitsitsinho zvako zvinofanirwa kunge zvakakomberedza masendimita matanhatu pamberi pechiuno chako pfupa, uye tsoka dzako dzinofanira kunge dzakatenderedza fudzi-kure kure.
2. Kufamba zvishoma nezvishoma, tsvedza musana wako uye chiuno pasi pamadziro kusvikira mabvi ako akotama akatenderedza 45-degree angle.
3. Bata chinzvimbo ichi kwemasekonzi mashanu, wobva wamira kumashure.
4. Dzokorora slide 10-15 nguva. Ita 2-3 seti.

8. Dhongi rinokamba

Nzvimbo dzakashanda: glutes

1. Tanga pameti yoga, tauro, kana jira pamakumbo ese mana, nemaoko akatwasuka, mabvi pasi pechiuno, nemapfudzi pamusoro pemawoko.
2. Zvishoma nezvishoma simudza gumbo rako rekuruboshwe kuseri kwako uye wedzera iro kuseri kwemate. Simudza iyo kusvika kumusoro kwechiuno uye chengeta tsoka yako ichichinjika.
3. Kuchengeta musana wako wakatsetseka, pusha chitsitsinho chako kumusoro kune siringi kwechipiri, wozoidzikisa kuti udzike kukwirira
4. Dzokorora kagumi pagumbo reruboshwe, wobva wachinjira kurudyi.

9. IT bhendi kutambanudza

Nzvimbo dzakashanda: glutes, chiuno, makumbo ekumusoro

1. Tanga kumira, negumbo rako rekuruboshwe rakayambuka kurudyi kwako.
2. Neruoko rwako rwerudyi rwakasimudzwa pamusoro pemusoro wako, zvishoma nezvishoma tanga kuzendamira kurudyi kusvika iwe unzwe kutwasuka.
3. Bata kwemasekondi gumi.
4. Chinja makumbo uye dzokorora. Ita 2-3 nguva pagumbo rimwe nerimwe.

10. Hamstring kutambanudza

Nzvimbo dzakashanda: hamstrings

1. Nhema kumusana kwako negumbo rako rerudyi rakatambanudzwa pamberi pako.
2. Bhenda gumbo rako rekuruboshwe. Sunga maoko ako kutenderedza kumashure kwechidya chako chekuruboshwe uye zvishoma nezvishoma utange kuikwevera kwauri. Iwe unofanirwa kunzwa kutambanudzwa kumashure kwechidya chako.
3. Sezvo iwe uchidhonza gumbo padhuze newe, edza kutwasanudza mabvi zvakanyanya sezvinobvira, chitsitsinho chako chakachinjika uye uchinongedzera kumatenga.
4. Bata kutambanudza kwemasekondi makumi maviri, wobva wachinja makumbo.
5. Dzokorora kusvika katatu pagumbo rimwe nerimwe.

Kumwe kurapwa uye mishonga yekumba kuyedza

Mimwe mishonga yekurapa yemabvi inogona kusanganisira zvinotevera:

• Ice mabvi ako zuva nezuva, kana kakawanda pazuva, kana zvichidikanwa.
• Taura nachiremba wako nezve kutora pamusoro-the-counter marwadzo ekudzora, senge nonsteroidal anti-anogumbura zvinodhaka (NSAIDs), kana iwe uri kurwadziwa.
• Edza zviitiko zvine simba shoma, sekushambira uye kuchovha bhasikoro.
• Furo roll nzvimbo dzemakumbo dzakaomarara.
• Dzidzira maitiro ekusimbisa mabvi uye ona murapi wepanyama, kana zvichidikanwa.

Muzviitiko zvisingawanzoitika, ungangoda kuvhiyiwa kana kurapa kwekuvhiya kusiri kushanda. Kuvhiya kunogona kudikanwa kuti ugadzirise kukona kwebvi rako. Chiremba wako anogona kutora X-ray kana MRI yemabvi ako kuti uone kukuvara kwako uye kuona yakanakisa yekurapa sarudzo.

Iko kurovedza muviri kurapa kunoshanda kwemumhanyi ibvi here?

Muzviitiko zvakawanda, kurovedza muviri uye kutambanudza kunogona kubatsira pakurapa mabvi emumhanyi.

Zvinoenderana nekutsvagisa kwakaburitswa muRondedzero yeOrthopedic & Sports Physical Therapy, kuita akateedzana emabvi- uye chiuno-kusimbisa kurovedza katatu pavhiki kwevhiki nhanhatu inogona kunge iri nzira inoshanda yekudzora marwadzo emabvi uye kugadzirisa chiitiko chemuviri.

Pamusoro pezvo, ongororo ya2007 yakawana kuti kushandisa kwakajairwa kurapa kwekurovedza muviri kusimbisa iyo quadriceps uye kuwedzera kuchinjika kwainyanya kushanda kupfuura mabhureki emabvi kana kubata mabvi. Uye, mune dzimwe nguva, kusimbisa kurovedza muviri kunogona kushanda zvakanyanya pane kutora maNSAID.

Chiremba wepanyama anogona kukubatsira kuti uone kuti ndeapi maekisesaizi achanyanya kukubatsira zvichienderana nemamiriro ako ezvinhu. Ivo vanogona kukubatsira iwe kuwana maekisesaizi kunongedza uye kutambanudza nzvimbo dzakananga. Ivo vanozogona zvakare kucherechedza kana iwe uine kusagadzikana kwemhasuru kunoda kugadziriswa.

Kupora kunotora nguva yakareba sei?

Kuti udzore kubva pakurwadziwa kwemabvi emumhanyi, unofanira kutanga nekuzorora. Ungangoda kudzikisira kumhanya kana mimwe mitambo, kana kumira zvachose kusvika iwe unzwe zvirinani. Dzivisa zvimwe zviitiko zvinowedzera kurwadziwa kwako, sekukwira nekudzika masitepisi, zvakanyanya sezvinobvira.

Zvinotora nguva yakareba sei kupora kubva pamabvi emumhanyi zvichasiyana kune wese munhu. Nekuzorora nechando, kurwadziwa kwako kunogona kuenda mumasvondo maviri kusvika matatu. Kana, iwe ungangoda kuona chiremba wepanyama uyo anogona kukurudzira kusimbisa uye kutambanudza zviitwa kuti akubatsire iwe kuti udzokere kumhanya.

Ona chiremba kana kurwadziwa kwemabvi ako kusingaperi mushure memavhiki matatu. Iwe ungangoda X-ray, CT scan, kana MRI kuti uone chinokonzera kurwadziwa kwako.

Ungaziva sei mumhanyi ibvi

Kana iwe uine mumhanyi ibvi, iwe unogona kuona kurwadziwa mumabvi ako:

• panguva kana mushure mekurovedza muviri
• kana uchifamba uchikwira kana kudzika masitepisi
• paunenge uchikwenya
• pawakagara kwenguva yakareba

Zvinowanzoitika pamabvi emumhanyi zvinosanganisira:

• kunyanyisa kubva kumitambo
• kusaenzana kwemhasuru
• kukuvara
• pamberi pekuvhiya mabvi

Maitiro ekudzivirira mumhanyi ibvi

Zvinogona kunge zvisingaite kudzivirira zvachose kurwadziwa kwemabvi emumhanyi, asi nhanho dzinotevera dzinogona kubatsira kudzikisira zviratidzo:

• Deredza zvakanyanya zvinoitika zvemuviri. Mamwe mazuva ekumhanya aine asiri- kana akaderera-maitiro zviitiko, sekushambira uye iyo yoga.
• Zvishoma nezvishoma kuwedzera mileage uye kusimba. Kumhanya mamaira akawandisa, nekukurumidza, kunogona kutungamira kumarwadzo emabvi.
• Gamuchira mararamiro ane hutano. Kuwedzeredza kana kufutisa kunogona kuisa kumwe kunetseka pamabvi ako panguva yekuita basa. Kana iwe uine hanya, taura nachiremba wako nezve yakachengeteka uremu chirongwa.
• Tambanudza uye kudziya usati uye mushure mekuita kwese kuita.
• Tarisa bhutsu dzako. Iwe ungangoda bhutsu nerumwe rutsigiro kana orthotic kuisa. Vanomhanya vanofanirwa zvakare kutsiva shangu dzavo mamaera mazana matatu kusvika mazana mashanu.

Tora woenda nazvo

Mumhanyi ibvi rakajairika mumhanyi nevatambi, asi rinogona kukanganisa chero munhu.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakaita Iwe unogona achiri kukwanisa kutora chikamu mune zvimwe zvakaderera-zvinokanganisa zviitiko, sekushambira uye kuchovha bhasikoro, zvakadaro.

Ona chiremba kana kurwadziwa kwemabvi ako kusingaperi mushure memavhiki mashoma. Iwe ungangoda X-ray, CT scan, kana MRI kuti uone chinokonzera kurwadziwa kwako.