7 Darasi kan cutar rashin lafiya ta Patellofemoral (PFS)

An sabunta ta ƙarshe 25/04/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

7 Darasi kan cutar rashin lafiya ta Patellofemoral (PFS)

Shin damuwa da damuwa game da ciwo na patellofemoral? Anan akwai manyan motsa jiki 7 don taimaka muku ƙarfafa tsokoki, ƙara yawan aiki da rage zafin gwiwa.

Gwaji da magani a asibiti na iya zama dole a hade tare da motsa jiki don mafi kyawun murmurewa. Amma a cikin wannan labarin, aƙalla za a ba ku darussan motsa jiki guda bakwai game da ciwon ciwo na patellofemoral.

- Yin kitse ko rashin kuskure shine sanadi

Ciwon ciwo na Patellofemoral, wanda ake kira gwiwa gwiwa ko mai gudu, rauni ne na wuce gona da iri ko haushi wanda ke haifar da ciwo a gaban gwiwa da sama / a bayan patella. Ciwon ciwo na Patellofemoral yana da alaƙa musamman da yin amfani da ƙwanƙwasa gwiwa (hamstrings) - wanda ke nufin cewa masu gudu, masu keke da wasannin da suka shafi tsalle-tsalle masu yawa na iya shafa musamman.

- Wasu dalilai na jiki suna ƙara haɗari

Har ila yau, binciken bincike ya nuna cewa wadanda ke da guntun hamstrings suna da haɗari mafi girma na tasowa ciwon ciwo na patellofemoral. (White et al, 2009). Ganowar gwiwa ya fi shafar ƙananan 'yan wasa, amma kuma yana iya shafar mafi yawan mutanen da ba sa yin wasanni. Ciwon ciwo na Patellofemoral shine ɗayan binciken da muka samo a ƙarƙashin kalmar laima Gudun gwiwowi. Jin kyauta don tuntuɓar mu shafin mu na Facebook ko kuma amfani da akwatin sharhi a ƙasan labarin idan kuna da tambayoyi.

Cibiyoyin Ciwo: Cibiyoyin Mu Na Zamani da Na Zamani

Namu sassan asibiti a Vondtklikkene (danna ta don cikakken bayyani na asibitocinmu) yana da ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun bincike, jiyya da gyara cututtukan cututtukan gwiwa. Tuntube mu idan kuna son taimakon masu ilimin hanyoyin kwantar da hankali tare da gwaninta a cikin ciwon gwiwa.

Gaskiya mai ban mamaki: Babban binciken-meta (Peters et al, 2013) ya nuna cewa pelvic da hip horarwa sun kasance mafi inganci fiye da takamaiman aikin gwiwa lokacin da ya shafi magance cututtukan ciwo na patellofemoral (PFS). Wannan shi ne saboda ƙashin ƙugu da rawar hip a cikin shayewar girgiza da sauƙi don gwiwoyi. A ƙarshen wannan labarin, za mu nuna muku bidiyo tare da shirin motsa jiki wanda ya ƙunshi motsa jiki na hip amfani kananan jiragen ruwa (duba misali anan - hanyar haɗin yanar gizon tana buɗewa a cikin sabon taga).

Hakanan karanta: Abin da Ya Kamata Ku sani Game da Ciwon Cutar Patellofemoral

(Babban jagora kan matsalar da likitocinmu suka sanya a sashenmu na Lambertseter a Oslo)

Darasi, ressarfafa ressarfafawa da Kulawa mai aiki

Ciwon kai da rashin jin daɗi ya kamata a bincika koyaushe ta hanyar likitan ilimin likita (yawanci likitan ilimin likitanci ko chiropractor na zamani). Bugu da ƙari, ya kamata ku yi zaɓi mai aiki a cikin rayuwar ku ta yau da kullum kuma kuyi ƙoƙarin gano abubuwan da ke haifar da ciwon ku. Hakanan yana da mahimmanci a kula da damuwa da gudanar da atisayen horarwa gwargwadon yanayin matsalar da kuke ciki. Wani lokaci kuma hutu da shakatawa sun fi horo na wani lokaci.

Relief da Load Management a Patellofemoral Pain Syndrome

A farkon labarin, mun ambaci yadda ciwon ciwo na patellofemoral yawanci yakan haifar da rashin amfani. Irin wannan ciwo alama ce ta bayyana cewa dole ne ku ba da fifiko ga taimako na wani lokaci. Ɗaya daga cikin ma'aunin kai da likitocinmu sukan ba da shawarar don wannan ganewar asali shine amfani da yau da kullum durkaspresjonsstøtte. An haɓaka wannan tallafi na musamman don ba da taimako ga haɗin gwiwa na gwiwa da kuma haɓaka haɓakar jini zuwa wuraren da ke da raɗaɗi da raɗaɗi na gwiwa. Mutane da yawa kuma suna damun wasu riƙon ruwa da kumburi tare da ciwo - sannan yana iya zama da amfani don amfani. fakitin sanyi mai sake amfani da shi don rage wadannan kumburi.

tips: Tausasawa na motsa jiki (Haɗin yana buɗewa a cikin sabuwar taga)

Danna hoton ko mahaɗin don ƙarin karantawa goyon bayan matsawa gwiwa da kuma yadda zai iya taimakawa gwiwa.

- Me yasa daidai nake jin ciwon gwiwa?

Anan muna son haɗawa da muhimmin sharhi. Kodayake ganewar asali sau da yawa yana da fasali na halaye da halayen haɗari, to amma lamarin shine babu wani bincike guda biyu da yayi daidai. Patientaya mai haƙuri na iya samun aiki mai lahani a cikin ƙugu ɗaya a gefe ɗaya kamar ciwon gwiwa kuma a wani kuma shi ne ƙananan ɓangaren tsokoki na cinya na baya wanda yake da laifi. Abin da muke ƙoƙari mu fito da shi a nan shi ne cewa ku, idan akwai raunin gwiwa, kamar yadda gwiwoyi suke abubuwa masu rikitarwa - ya kamata ku ji daɗin neman ƙwarewa a wannan fagen. Muna alfahari da hakan dakunan shan magani (duba bayyani a nan - buɗewa a cikin sabon hanyar haɗi) yana da ƙwarewar ƙwarewa ta musamman a cikin kimantawa da magance matsalolin gwiwa.

- Babu saurin gyara ga ciwon gwiwa

Saboda hadaddun sunadarai, sau da yawa ba a samun “saurin gyara” don ciwon gwiwa, kuma bincike da yawa sun nuna cewa dole ne mutum ya yi tsammanin aƙalla makonni 6 na jiyya. A wasu kalmomi, tsarin jiyya ya fi tsayi fiye da sauran yankuna. Wannan shi ne saboda, a tsakanin sauran abubuwa, don gaskiyar cewa sau da yawa kuna ganin shigar da raunuka a cikin haɗe-haɗe na tendon, misali daga quadriceps, zuwa ga gwiwoyi. Kuma waɗannan suna buƙatar ƙarin kulawa da kulawa don ƙarfafa waraka.

- Dabarun jiyya da yawa na iya samun tasiri mai kyau

Daga cikin wasu abubuwa, maganin matsa lamba, da kuma maganin laser, wanda wani likitan da aka ba da izini na jama'a ya yi, sun rubuta tasiri a kan tendinopathies, lalacewar tendon (tendinosis) da kumburi na tendon (tendinitis). Ba shi yiwuwa don maganin matsa lamba a hade tare da horarwa mai kyau don yin tasiri, amma idan tasirin maganin ya kasance ƙasa da girman lalacewar nama, matsalolin na iya ci gaba (Liao et al, 2018). Tsabtace lissafin biomechanical. Komai na iya zama mafi kyau.

1. Lateral kafa na dauke (tare da ko ba tare da motsa jiki ba)

Kwanta a gefen ka tare da mai tallafi a gabanka da hannun kai. Sa'annan daga sama kafa ta sama a madaidaiciyar motsi (kamewa) daga dayan kafar - wannan yana haifar da kyakkyawar horo na zurfin wurin zama da tsokoki na hip - wanda hakan ke haifar da sauƙin gwiwoyi. Maimaita motsa jiki 10-15 maimaitawa akan saiti 3.

2. Bekkenhev

An yi shi da sauri don manta yadda mahimmancin tsokoki wurin zama yake ga hutawa da gwiwa. Musclesarfin tsokoki mai ƙarfi suna rage matsewa da damuwa akan gwiwoyi.

Ana amfani da gadar ta hanyar kwance a bayanku tare da ƙafafunku a ƙafar kuma ƙafafunku sun faɗi a ƙasa, tare da hannuwanku suna hutawa a gefe. Kashi baya ya kasance cikin tsaka-tsaki tsaka tsaki. Barka da jimawa ba zaka ji dumin wurin zama ta hanyar yin wasu motsa jiki mara haske - inda kawai ka ƙara tsoratar da wurin zama, riƙe shi na tsawon 5 sai ka sake. Wannan aikin motsa jiki ne wanda ke gaya wa tsokoki cewa kuna shirin amfani da shi nan da nan - wanda bi da bi na iya haifar da ingantaccen amfani yayin motsa jiki, da rage damar lalacewar tsoka. Lokacin da ka shirya, yi aikin motsa jiki ta hanyar jan tsokoki wurin zama, kafin ɗaga ƙashin ƙugu da gwiwa zuwa sama rufin. Tabbatar cewa kunyi aikin ta hanyar turawa cikin diddige. Iseaga ƙashin ƙugu zuwa kashin baya yana cikin tsaka tsaka tsaki, ba jujuyawa ba, sannan sannu a hankali rage baya zuwa wurin farawa. Ana yin motsa jiki 8-15 maimaitawa, sama 2-3 kafa.

3. Tsugunnawa

A: A farko matsayi. Miƙe da baya ka shimfiɗa hannuwanka a gabanka.

B: Rage ƙasa a hankali kuma ɓoye bututanka. Tabbatar cewa kun ƙarfafa tsokoki na ciki da kuma kula da yanayin baya na baya.

Ana gudanar da aikin tare da 10-15 maimaitawa a kan 3-4 kafa.

4. Side lunge tare da na roba horo saƙa

Wannan motsa jiki yana da kyakkyawan horo ga tsokoki na gluteal, wanda ke taka muhimmiyar rawa wajen daidaitawar hip, don haka, kwanciyar hankali na gwiwa. Jin kyauta don amfani kananan jiragen ruwa lokacin gudanar da wadannan atisayen.

Sa’annan tsaya tare da ƙafafunku cikin faɗin kafada don ya sami juriya mai sauƙi daga madauri zuwa ƙafafun ku. Yakamata gwiwoyi a ɗan ɗan gajere kuma kujerar ya kamata a ɗan koma baya a wani yanayi na tsakiyar squat.

Daga nan sai ka ɗauki mataki zuwa hannun dama tare da ƙafarka ta dama ka bar ƙafarka ta hagu tsaye - ka tabbata cewa ka riƙe gwiwoyin ka tsayayye - sannan ka koma wurin farawa. sake 10-15 maimaitawa, a bangarorin biyu, a sama 2-3 kafa.

Bidiyo: Sakamako na gefe w / na roba

Cikewa ta kasa

sakamako ana iya yinsa ta hanyoyi da yawa, duka tare da kuma ba tare da litattafan nauyi ba. Yi la'akari da dokar "kada ku durƙusa da yatsun kafa" saboda wannan zai haifar da matsi da yawa a gwiwa kuma zai iya haifar da rauni da haushi. Kyakkyawan motsa jiki shine motsa jiki da aka yi daidai. Maimaitawa da saiti sun bambanta daga mutum zuwa mutum - amma maimaita shirye-shiryen 3 maimaita 12 abubuwa ne da ake muradi. 8-12 maimaitawa a garesu sama 3-4 sets.

6. "dodo tafiya" tare da na roba

"Monster tafiya" motsa jiki ne mai kyau don gwiwoyi, kwatangwalo da ƙashin ƙugu. Ya haɗu da abin da muka koya, da kuma amfani dashi, a cikin atisayen 5 na baya ta hanya mai kyau. Bayan ɗan gajeren lokaci kawai tare da wannan aikin, za ku ji cewa yana ƙonewa sosai a cikin wurin zama. Don wannan aikin, galibi muna ba da shawarar amfani da ƙaramin ɗigon kitsen kitsen (duba mahaɗin ƙasa).

Fest mini band. Sa'an nan kuma ku tsaya tare da ƙafafunku nisan kafada don samun kyakkyawan juriya daga bandeji a kan idon sawunku. Sa'an nan kuma ya kamata ku yi tafiya, yayin da kuke aiki don kiyaye ƙafafunku kafada-nisa, kamar Frankenstein ko mummy - don haka sunan. Ana yin aikin a cikin 30-60 seconds a kan 2-3 sets.

7. shimfidar wuri quadriceps shimfiɗa

Kyakkyawan motsa jiki don gaban cinya da ƙugu. Mai da hankali kan quadriceps - wanda zai iya zama tsoka da ke taimakawa ga gwiwa gwiwa. Riƙe miƙa don saiti 3 na tsawon dakika 30 a kowane saiti.

Summary:

Kyakkyawan motsa jiki da motsa jiki waɗanda ke taimaka muku ƙarfafa tsokoki, ƙara aiki da rage yaduwar zafin gwiwa. Specificallyari musamman: Ayyuka masu kyau don ciwo mai ciwo na patellofemoral. Muhimmin bayani a nan shi ne horar da kwatangwalo, musamman ɗaga kafafu na gefe (sannan zai fi dacewa tare da ƙaramin band) yana da mahimmanci ga warkarwa mafi kyau. A ƙasa zaku iya ganin nasihunmu dangane da matakan kai da horo kan ciwon gwiwa.

Kayan aikin motsa jiki da aka ba da shawarar da matakan kai don ciwon ciwo na patellofemoral da ciwon gwiwa

Yawancin lokaci muna samun tambayoyi game da shawarar kai-da kai da samfuran tallafi don ciwon gwiwa. Akwai wasu "dokokin tuki" na gaba ɗaya waɗanda suka cancanci gwadawa - amma zai fi dacewa a hade tare da jagora da jiyya daga likita mai izini, da kuma motsa jiki game da ciwo na ciwo na patellofemoral.

- Shawarar mu don horarwa

Lokacin da muke a Vondtklikkene ke gudanar da jagorancin motsa jiki da horo bayan raunin gwiwa, ko ciwon gwiwa na gaba ɗaya, muna amfani da su sau da yawa. Karatun horo na miniband. Waɗannan suna tabbatar da amintaccen yanayi mai kyau na motsi a lokaci guda kamar yadda zamu iya gudanar da iko na gwiwoyi. Tukwici na 2 ya zama matsawa gwiwa yana tallafawa wanda zai iya ba da gudummawa ga ingantacciyar haɓakawa (zurfin hankali) - watau mafi kyawun "haɗi" da fahimtar matsayi tare da gwiwa. Nazarin ya kuma nuna cewa yana iya haɓaka ma'anar daidaituwa da tafiya ga mutanen da ke da cututtukan osteoarthritis, gami da haɓaka aiki a cikin raunin gwiwa (Sharif et al, 2017).

- Matakan kai suna da tasiri

Don haka kar a saurari waɗanda ke tsammanin waɗannan ba su da wani aiki. Idan ya zo ga gyaran halittu, to a hakikanin gaskiya duk kudin da aka kafa hujja dasu suna tafiya - kuma muna ba da shawarar ga dukkan majiyyatan mu wadanda suke shan magani don suma su koyi matakan kai tsaye irin wadannan. Gwajin kai na uku da muke bada shawara shine amfani da kwallayen tausa don ƙarfafawar warkaswa a cikin lalacewa mai laushi (tsokoki da tendons). A cikin yanayin ciwon gwiwa, yawancin rashin aiki sau da yawa yana fitowa daga cinyoyi da maruƙa.

1. Karatun horo na Miniband (duba misali ta danna nan - hanyar haɗin yanar gizon ta buɗe a sabon taga)

2. Matsawa gwiwa yana tallafawa (mahadar tana buɗewa a cikin sabuwar taga)

3. Ballsananan maƙallan maƙalli / ƙwallon ƙushin tsoka (mahadar tana buɗewa a cikin sabuwar taga)

- Anan zaku ga yadda za'a iya amfani da kwallayen maɓallin jawowa, tsakanin sauran abubuwa, cinyoyi da tsokoki.

BIDIYO: Motsa jiki don Ciwon Cutar Pellofemoral

A bidiyon da ke sama yana nunawa namu chiropractor Alexander Andorff gabatar da shirin motsa jiki tare da motsa jiki don ciwo mai ciwo na patellofemoral. Ka tuna da daidaitawa dangane da yanayinka. Kasance cikin danginmu ta Biyan kuɗi kyauta ga tashar mu ta Youtube kuma kuyi like din shafin mu na Facebook. Ta ba ku dama ga ɗaruruwan shirye-shiryen horo da bidiyo don ingantaccen ilimin lafiya.

Hakanan karanta: Jin zafi a Kneet?

- Da fatan za a bi Vondt.net akan Youtube

- Da fatan za a bi Vondt.net akan FACEBOOK

hotuna:

Wikimedia Commons 2.0, Creative Commons, Freestockphotos da ƙaddamar da gudummawar mai karatu.

Sources da Bincike: 

White et al, 2009. Tsawon Hamstring a cikin ciwo mai ciwo na patellofemoral. Jiki. 2009 Mar. 95 (1): 24-8.

Jeroen SJ Peters, PT da Natalie L. Tyson, Pt Motsa jiki na kusanci yana da tasiri wajen Kula da Ciwon Raunin Patellofemoral: Nazarin Tsari Int J Labaran Wasanni Jiki. 2013 Oct; 8 (5): 689-700.

Liao et al, 2018. Inganci na extracorporeal gigicewar raɗaɗɗa don saurin gwiwa da sauran cututtukan nama mai laushi: nazarin kwatancen gwajin gwagwarmaya bazuwar. BMC Cutar Musculoskeletal. 2018; 19: 278.

Sharif et al 2017. Tsarin halittu da ingancin aiki na hannayen gwiwa: Binciken wallafe-wallafe. Wasannin Jirgin Sama. 2017 Nuwamba; 28: 44-52.