Ukuzivocavoca okuyinzuzo kwe-osteoarthritis

Ukuqubha kusempilweni.

Abo banengxaki ye-osteoarthritis banokubangelwa lilungu elingasetyenziswanga, njengayo nayiphi na enye Elinye ilungu emzimbeni womntu elingafane lisetyenziswe lithanda ukonakala.

Ngokuchasene noko, indibaniselwano esetyenziswa kakhulu kwaye rhoqo ngaphandle kokuyohlwaya, igcinwa ikwimeko engcono. Ngesi sizathu, ihlala icetyiswa kubantu abane-osteoarthritis ukuba bazilolonge ngononophelo ukuphelisa iintlungu.

Ukuzivocavoca umzimba kunceda ukunciphisa ukonakala kwamalungu, kunciphisa ukungonwabi kwaye kusivumele ukuba sizive ngcono. Nangona kunjalo, xa basixelela ukuba kufuneka sizilolonge kwaye nokwenza imithambo kuluncedo, kumaxesha amaninzi siyazibuza ukuba loluphi uhlobo lomthambo ekufuneka ulwenzile.

Sihlaselwe ngamathandabuzo amaninzi, malunga nokuba loluphi olona vavanyo lucebisayo oogqirha, ukuba ngaba umsebenzi we-aerobic ungcono okanye kungcono ukwenza imithambo yomzimba, ukuba kunyanzelekile ukuba wenze imidlalo yonke imihla okanye iintsuku ezintathu kuphela ngeveki. Yonke le mibuzo siza kuyiphendula kweli nqaku. 

Izibonelelo zomsebenzi womzimba

Umsebenzi womzimba womeleza izihlunu kunye neetoni, uvumela umzimba ukuba umelane ngcono nomothuko odibeneyo obangelwa kukuzilolonga. Kwelinye icala, xa ukuwa kwenzeka, ilunga elinemisipha elungileyo lihlala likhuselekile ngcono. 

Ukuzivocavoca onokukwenza xa uneOsteoarthritis

Okulandelayo sikuxelela ukuba yeyiphi eyona mithambo ilungileyo inokwenziwa xa unearthrosis.

  • Ukwenza umthambo ngokulula kunciphisa ukuqina kwaye ugcine intshukumo yelungu, ungenza intshukumo egxalabeni uzobe isangqa, ngaphandle kokunyanzela.
  • Unokwenza Ukuzivocavoca okugcina ukuguquguquka kwetoni kunye namandla omzimbanjengokuqubha uhambo, i-aerobics, ukuhamba ngebhayisikile, kunye nokuzivocavoca umzimba usebenzisa iirandi.
  • Kuyimfuneko ukuba usoloko udibane nogqirha xa kufuneka wenze inkqubo yokuzilolonga ukuze ingabinakho ukubeka engozini impilo yakho.

Eyona mithambo ilungileyo ye-atritis.

Yeyiphi eyona mithambo ingcono yokwenza umthambo okanye yomelele?

Olona qeqesho lwamandla lokunyanga i-osteoarthritis idolo zezi zomeleza imisipha ye-quadriceps exhasa ngokuchanekileyo idolo.

Ukuba yenziwe ngokuchanekileyo, ilawula ukunciphisa iintlungu ze-osteoarthritis nge-20%. Oku kuyanceda kwisigulana, simvumela ukuba aphucule imeko yomzimba wakhe, yiyo loo nto kungcono ukwenza imithambo Umsebenzi we-aerobic ngokomzimba njengokuqubha, ukuhamba ngebhayisikile, okanye ukuhamba. Into enomdla kukuba, xa amandla omzimba kunye nemisebenzi ye-aerobic idityaniswa kwiseshoni enye, isibonelelo singaphantsi kunoko senziwa ngokwahlukeneyo.

Xa le misebenzi mibini idityanisiwe, lichitha ixesha elincinci lichithwa kuyo nganye kwaye oku kunciphisa izibonelelo zakho. Nangona kunokwenzeka ukuba ezi ntlobo zimbini zomthambo zichaphazele amalungu ngokudibeneyo ke bayaphazamisana.

Ngelixa silinde isizathu sokuba sicaciswe, iziphumo zophando zibonisa ukuba bafuna ukudibanisa amandla kunye nemisebenzi ye-aerobicKukhethwa ukuba uziqhelanise ngeentsuku ezahlukeneyo kunangosuku olunye.

Ukuzilolonga rhoqo okanye ukuzilolonga kakhulu

Iiseshoni ezintathu ngeveki zifunyenwe zibonelela ngezibonelelo ngaphezulu kwesinye okanye ezimbini. Kwakhona, amandla omzimba awakhange abonakaliswe ukuba angcono okanye amabi ngaphezu kokumodareyitha.

Hamba uhambe

Ngowona msebenzi ukhuselekileyo nongabizi kakhulu, Ukuhamba yinto eyenziwa ngumntu wonke, ayifuni naluphi na uqeqesho lomzimba kwaye kunokwenzeka ukuba lo msebenzi uluncedo kakhulu kubo bonke abo banesifo samathambo.

Kuyanceda ukusebenzisa izihlunu zemilenze kwaye kunciphisa iintlungu kunye nokukhubazeka kwamalungu achaphazelekayo.

I-Tai chi

I-Tai chi inokuba njalo umthambo oluncedo kakhulu wokuwenza xa sinesifo samathambo, njenge-aquagym okanye i-gymnastics yamanzi.

I-Tai chi imvelaphi yayo isuka e-China kwaye ibonakaliswa kukuhamba kancinci kunye nokuhamba kwamanzi, ngaphandle kokuba kusincede, kunokuphucula ibhalansi yethu, amandla kunye nolawulo lomzimba wethu.

Abantu abadala abaqhuba lo mdlalo, babanceda ukuba bahlale ngcono ngokwengqondo, kwaye baphucule impilo yabo ngokubanzi. Iyanciphisa umngcipheko wokuwa. Kubantu abane-osteoarthritis, inciphisa iintlungu kwaye iphucula imisebenzi edibeneyo. Yintoni egqithisile, Unoncedo lokuba ukuba uqala ukuziqhelanisa neminyaka yobudala, ungaziphepha iintlungu ezibandezeleka ngenxa yeatritis.

I-Gymnastics echibini

Ngokubhekisele kwi-aquagym, iphucula ubhetyebhetye emadolweni kunye nesinqe, kunye namandla emisipha kunye namandla e-aerobic. Ukuphucula amandla edibeneyo kunye nezibonelelo zigcinwa iinyanga ezintathu emva kweseshoni yokugqibela.

Eyona mithambo ilungileyo yokwenza ekhaya.

Iindidi zokuzilolonga ukunqanda xa sinesifo samathambo

Ngendlela efanayo neyokuthi sazi eyona mithambo ilungileyo yokunyanga isifo samathambo ngoqheliso, kufuneka sithathele ingqalelo ukuba yeyiphi imithambo esingafanelekanga ukuyenza naphantsi kwazo naziphi na iimeko kuba inokuba yinto engenzi emzimbeni.

  • Ukuzivocavoca umzimba okunokwenzakalisa ngaphezulu kwamalungu kufuneka kuthintelwe esele ibuthathaka. Kodwa kuyenzeka ukuba uqhubeke nokuziqhelanisa nomdlalo rhoqo ukuba nje uqhutywa ngendlela efanelekileyo, qiniseka ukuba unendlela efanelekileyo kwizijekulo nakwizixhobo ezisemgangathweni.
  • Kukhethwa ukunqanda utshintsho olukhawulezileyo kubunzulu kunye nexesha lokuzilolonga, yenye yezona zinto zixhaphakileyo zokulimala ngokudibeneyo.
  • Umsebenzi womzimba kufuneka ugqitywe ngokuqhubekayo, Kuya kufuneka ugqibezele umthambo ngokuzolula, kwaye ekuqaleni, kuya kufuneka ushushu ngaphambi kokuqala ukolula.
  • Kukhethwa ukuphepha utshintsho olukhawulezileyo kubunzulu kunye nexesha lokuzilolonga, kuba oku kubangela ukonzakala ngokudibeneyo. Kubalulekile kwakhona ukuqala ngokugqibeleleyo kunye nokuphelisa ukulimala ngokudibeneyo.
  • Imidlalo ebangela ukonzakala okuphindaphindiweyo inokukhawulezisa ukunxiba kwe-cartilage. xa uzilolonga ngokuzilolonga, umthambo, umdaniso weklasikhi okanye ihoki. Umqolo obuhlungu unokubangelwa yimisebenzi efana nokuskiya okanye ukukhwela ihashe.

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