I-Psoas syndrome yisimo esingavamile, futhi ngokuvamile ayitholakali kahle. Kwabaningi kubonakala njengobuhlungu obuphansi emuva obuhlala ngisho nangemva kokwelashwa okuhambisana nezinye izimpawu.
Isimo senzeka lapho silimaza i-psoas muscle, imisipha ende (kufika ku-40 centimeters) ngemuva. I-psoas itholakala endaweni ephansi ye-lumbar yomgogodla futhi idlulela ku-pelvis kuya ku-femur. Lo msipha usebenza ngokuguquguqula i-hip joint futhi uphakamise umlenze ongaphezulu ukuya emzimbeni.
I-syndrome yisimo esingavamile kakhulu uma kuqhathaniswa nezinye izimo (i-disc ehlehliwe, i-arthritis, i-facet noma ubuhlungu be-sacroiliac) ezivame kakhulu. Ngeshwa, noma ubani angathola i-psoas syndrome, kodwa abagijimi, abagijimi, nalabo abenza ukuzivocavoca kwe-plyometric jumping basengozini enkulu yalesi simo.
Yini ebangela i-psoas syndrome?
Lesi sifo singase singabi nasizathu esibonakalayo. Ukunakekelwa kufanele kuthathwe kubantu abangenawo amandla omzimba ukuze kuqinisekiswe ukuthi akukho sizathu esithathelwanayo noma ubuthakathaka obuhambisanayo ku-psoas eveza ngendlela ehlobene.
Ngokuqondene nezimpawu ezivelayo, zihlanganisa:
- Ubuhlungu obuphansi emuva buwuphawu oluvame kakhulu, nakuba lungaba uphawu lwezimo eziningi.
- Ubuhlungu esifundeni se-lumbosacral (umngcele phakathi komgogodla ophansi kanye nezinqe ezingase ziphume ku-vertebrae ye-lumbar noma ku-sacrum) lapho uhlezi noma ushintsha izikhundla ukusuka kokuhlala kuya kokuma.
- Ubunzima noma ubuhlungu lapho uzama ukuma ngendlela eqondile ngokuphelele.
- Ubuhlungu ezinqeni.
- Imisebe yobuhlungu phansi emlenzeni.
- ubuhlungu be-groin
- Ubuhlungu be-pelvic.
- Ukuxhuga noma ukushova lapho uhamba.
Eziningi zalezi zimpawu zingalingisa ezinye, izimo ezimbi kakhulu. I-Hip arthritis, amatshe ezinso, i-hernias, i-femoral bursitis, i-prostatitis, i-salpingitis, umdlavuza wekoloni, kanye ne-colon diverticulitis nakho kungabangela ubuhlungu obukhulu emhlane. Uma kubonakala noma yiziphi izimpawu ezingenhla, kubalulekile ukubonana nodokotela.
Ngokuxilonga, i-psoas syndrome ingaba nzima ukuyixilonga njengoba eziningi zezimpawu zifana nezimo eziningana ezivamile. Uma udokotela ecabanga ukuthi ungase ube nalesi simo, uzofuna ukukhipha ezinye izimbangela ezimbi kakhulu. Ngokuvamile kungatholakala ngenhlanganisela yokuhlolwa komzimba komgogodla, inqulu, nomlenze, okuqinisekiswe nge-imaging ye-radiological ethuthukisiwe.
Iphathwa kanjani i-psoas syndrome?
I-Psoas syndrome iphathwa kangcono ngokuzivocavoca umzimba. Ngokunengqondo, kufanele kube udokotela noma i-physiotherapist owenza ukwelapha ngokubonisana noma ekhaya.
Lezi zivivinyo zizobandakanya ukuxhaphazwa okusebenzayo nokungenzi lutho kanye nokwelula komgogodla, amalunga e-hip, kanye nemisipha ye-psoas. Ukuzivocavoca ekhaya kuhlanganisa "i-closed-chain" i-low-impact static kanye ne-dynamic stretches eklanyelwe ukwelula nokuqinisa imisipha ye-psoas futhi ivumele umzimba ukuba ulungise ukulimala. Kubaluleke kakhulu ukuthi lezi zenziwe kuphela ngesiqondiso sikadokotela ukuze singaqhubeki silimaza i-psoas noma ezinye imisipha.
Yelula i-iliopsoas nemisipha ezungezile
Ukwelula imisipha ye-hip nethanga kunengqondo, njengoba ukungezwani okuncane kwemisipha kulezi zindawo kunganciphisa ukucindezeleka kuma-iliopsoas. Kungase futhi kube nenzuzo ethile eqondile ekweluleni ngobumnene umsipha elimele kanye ne-tendon.
Ochwepheshe batusa ukuthi ukwelashwa kokulimala kwe-iliopsoas kufanele kufake ukunwebeka kwe-hip flexors, i-piriformis, i-quadriceps, ne-hamstrings. Ukuze uthole imiphumela engcono kakhulu, yonke le misipha kufanele yelulwe izikhathi ezimbili kuya kwezintathu ngosuku, amasethi amabili emizuzwana engu-30 ngayinye.
Ukuqinisa ama-hip rotator
Ukuzivocavoca umzimba kufanele kugxile kuma-rotator e-hip yangaphakathi nangaphandle. Ukungazinzi kwe-Hip, okubangelwa amandla ampofu okujikeleza kwe-hip, kungabeka ukucindezeleka ngokweqile endaweni ye-hip flexor futhi kulimaze i-iliopsoas.
Uhlelo lokuhlunyeleliswa kwezimilo lubandakanya izigaba ezintathu. Esokuqala siqukethe umsebenzi oyisisekelo wokuzungezisa wangaphakathi nangaphandle ongenziwa kalula ngetafula nebhande lokumelana. Kufanele kwenziwe nsuku zonke amasethi amathathu okuphindaphinda okungu-20, nhlangothi zombili, amasonto amabili. Ngemuva kwamaviki amabili, kufanele senze amasethi amathathu okuphakamisa imilenze ye-clamshell engu-20, sisebenzisa ibhande lokumelana eliboshwe emadolweni.
Ungagijima kanjani futhi?
Njengokunye ukulimala kwezicubu ezithambile, ubufakazi besayensi buphakamisa ukuthi ukubuyela okubuhlungu ohlelweni olusebenzayo kungasetshenziswa. Yiqiniso, kufanele unikeze i-hip flexor isikhathi esanele sokuzola. Lokhu kungase kuthathe izinsuku ezimbalwa noma amaviki, kuye ngeminyaka yakho kanye nobukhulu bokulimala.
Uma sesiqalile ukugijima, kufanele kancane kancane ukwandisa umfutho kusukela ekuzilolongeni, kodwa uma sinobuhlungu obuncane noma obuphakathi, akukhona ukuphela kwezwe. Inqobo nje uma kungaphansi kuka-5/10 esikalini sobuhlungu, u-10 kube ubuhlungu obukhulu kunawo wonke owake waba nawo futhi u-0 ungenabo nhlobo ubuhlungu, kufanele uphile.
Futhi, ubuhlungu akufanele buqhubeke usuku ngemva kokugijima, futhi amazinga obuhlungu kufanele athuthuke isonto nesonto. Kodwa-ke, kufanele ugweme ukugijima ngokushesha amasonto ambalwa, futhi uma ukubuyisela endleleni evamile, kwenze kancane kancane. Uma senza ukuqeqeshwa okuphambene ukuze sigcine isimo somzimba, khumbula ukuthi ama-hip flexors asebenza kakhulu lapho senza okunye ukuqeqeshwa okufana ukubhukuda noma ukugijima emanzini, okwenza kube ukukhetha okubi.
Kungenzeka ukuthi Ukuhamba ngebhayisikili kungase kube inketho engcono kakhulu, nakuba kuzodingeka sihlole ukuze sibone ukuthi ama-hip flexors akubekezelela kanjani. Ngokwelashwa okufanele nokuzivocavoca, abantu abane-psoas syndrome kufanele bakwazi ukubuyisela uhla olugcwele lokunyakaza futhi baphinde baqale izinga eliphezulu kakhulu lomsebenzi womzimba.