Ingabe uke wabhekana nokungakhululeki okhalweni lwakho futhi wezwa mayelana nokufakwa okwesabekayo kwe-femoroacetabular? Cishe ufuna izimpendulo ezicacile mayelana nokuthi yiziphi izivivinyo okufanele uzigweme nokuthi yikuphi ongakwenza ngaphandle kokukhathazeka ngokwenza izinto zibe zimbi nakakhulu. Kungakhathaliseki ukuthi usanda kuxilongwa noma ufuna nje ukuvimbela izinkinga ekuphileni kwakho kwansuku zonke ngenxa yokungakhululeki kwe-hip, ukuba nolwazi oluthembekile kubalulekile ekwenzeni izinqumo ezinhle.
Ukuminyana kwenqulu kuyinkinga evamile futhi kungathinta ikhwalithi yokuphila uma kungaphathwa kahle. Ukwazi ukuthi yikuphi ukunyakaza okungavunyelwe nokuthi yikuphi okungasiza ekuqiniseni nasekubuyiseleni ukunyakaza kubalulekile ekuvimbeleni ukulimala okuqhubekayo, ubuhlungu obukhulu , noma ukuqhubekela ezimweni ezimbi kakhulu njenge-osteoarthritis ngaphambi kwesikhathi. Ngezansi, ngichaza lonke ulwazi olufanele lokunakekela izinqulu zakho ngendlela ecacile neqondakala kalula, ngokusekelwe ezifundweni ezinhle kakhulu, izincomo zezokwelapha, kanye nokuzivocavoca okuphephile.
Kuyini ukufakwa kwe-hip futhi kungani kwenzeka?
Ukufakwa kwe-Femoroacetabular (okuvame ukwaziwa ngokuthi ukufakwa kwe-hip) yisimo esenzeka lapho, phakathi nokunyakaza okuthile, ikhanda le-femur kanye ne-acetabulum (indawo ye-pelvis eyakha ingxenye yejoyinti le-hip) kuthintana ngendlela engavamile . Lokhu kubangela ukungqubuzana, okungalimaza i-cartilage kanye ne-labrum (isakhiwo esihlinzeka ngokuqina nokuvikelwa kwe-hip), okuholela ebuhlungwini kanye nokulinganiselwa kokusebenza.
Lesi simo singaba nezimpawu ezimweni eziningi, kodwa uma siqhubeka noma siba sibi kakhulu, singaholela ezinkingeni ezifana ne-osteoarthritis ye-hip ngaphambi kwesikhathi . Abantu abangafika ku-30% bangase babe nokukhubazeka okuthile ngaphandle kwezimpawu, kodwa kuvame kakhulu kubantu abasebasha nabakhuthele kakhulu, ikakhulukazi labo abenza ukunyakaza okuphindaphindiwe noma imidlalo enomthelela omkhulu. Kungathinta nabantu abadala banoma yimuphi ubudala abanomzimba oshintshile wamalunga.
Izinhlobo eziyinhloko ze-femoroacetabular impingement
Kunezinhlobo ezimbili eziyinhloko:
- Uhlobo lwe-CAM: kwenzeka lapho kukhona ukunwebeka noma i-asymmetry ekuhlanganeni phakathi kwentamo nekhanda le-femur. Kuvamise ukuthinta amadoda kakhulu futhi kubangela ukungqubuzana okukhulu lapho ugoba futhi uzungeza inqulu.
- Uhlobo lwe-CLAMP: Lapha inkinga iku-acetabulum, ekhula ngokweqile, ihlanganisa kakhulu ubuso bekhanda lesifazane. Ngakho-ke, ekuhambeni okufana nokuguquguquka nokujikeleza, ukungqubuzana okungavamile nokucindezelwa nakho kwenzeka.
Iningi leziguli (kufika ku-85%) liba nohlobo oluxubile, oluhlanganisa izici zazo zombili izinhlobo . Ubuhlungu obuphawuleka kakhulu butholakala endukwini ngokugoba noma ukujikeleza kwesinqe, kodwa bungadlulela nasethangeni, emhlane ongezansi, noma ngisho nasesinqeni.
Itholwa kanjani le nkinga?
Ukuxilongwa kokuxhuzulwa kwenqulu kufanele kwenziwe njalo ngudokotela ohlinzayo wamathambo onguchwepheshe . Lokhu kuvame ukuhilela ingxoxo eningiliziwe yezokwelapha, ukuhlolwa ngokomzimba okuthile, kanye nezifundo zezithombe.
- I-X-ray: ikhomba ukuguqulwa kwamathambo okujwayelekile kwe-CAM noma i-PINZA.
- Resonance Magnetic: isiza ukuhlola ukulimala kwe-labral ne-cartilage.
- I-Arthroresonance: Ukugqama kusetshenziselwa ukubuka ngokunembile izinyembezi nokulimala kwelebhu.
- Iskena: ngokuvamile igcinelwe ukuhlela ukungenelela kokuhlinzwa.
Umgomo ukuqinisekisa uhlobo lokuncinza, ukususa ezinye izimbangela, nokuhlela ukwelashwa okufanele kakhulu.
Yiziphi izimpawu ze-femoroacetabular impingement?
Uphawu oluyinhloko ubuhlungu benqulu obuvame ukusabalala endukwini, ethangeni, emhlane ongezansi, noma ezinqeni, ikakhulukazi ngokunyakaza okuthile (ukugoba, ukujikeleza, ukudonsa) . Lobuhlungu bungavela ngokuzumayo noma bukhule ngokuhamba kwesikhathi nangokuzivocavoca okuthile. Kuvamile futhi ukuqaphela:
- Ukuqina noma ukulahlekelwa ukuhamba enqulwini
- Iyavela noma umuzwa wokuvinjelwa kwamalunga
- Umkhawulo wokusebenza imisebenzi yansuku zonke njengokuhamba, ukugoba noma ukuma
- Ukungakhululeki ebusuku noma ubunzima bokuthola indawo yokulala enethezekile
Kuhlale kudingekile ukuqeda ezinye izimo ezifana ne-pubalgia, i-advanced hip osteoarthritis noma i-bursitis ngokuxilongwa okuhle.
Ukuzivocavoca okungavunyelwe kokungena kwe-hip
Ukugwema ukuvivinya umzimba nemisebenzi ethile kubalulekile ukuvimbela ukwenza ukulimala kube kubi kakhulu futhi kukhuthaze ukululama . Nakuba icala ngalinye lihlukile futhi izincomo zokugcina kufanele zenziwe ngabanye, ngezansi uhlu oluphelele lwezivivinyo ochwepheshe abaluleka ngazo abantu abanesifo sokuqaqamba kwe-hip, i-osteoarthritis, noma i-bursitis:
- gijima noma gijima: Umthelela ophindaphindiwe wandisa ingcindezi kujoyinti futhi ukhuphule ukuguga ku-cartilage kanye ne-labrum.
- Ukugxuma kanye nokuzivocavoca kwe-plyometric: Imisebenzi efana nama-Burpees, ukweqa, ojeke abagxumayo noma noma yikuphi ukugxuma okuphindaphindayo kudlulisa ukudlidliza nemithwalo eyeqile.
- Ama-squats ajulile namaphaphu anehaba: ikakhulukazi uma i-flexion engaphezu kuka-90º noma uma yenziwa ngesisindo esengeziwe. Lokhu kunyakaza kuphoqa indawo yokungqubuzana.
- Ukuphenduka okusheshayo kanye nezinguquko ezisheshayo zendlelaImidlalo efana nebhola likanobhutshuzwayo, i-handball, i-hockey, noma ithenisi ihlanganisa ukusonta okunodlame nokuphenduka okungadala ubuhlungu obukhulu futhi kulimaze i-labrum.
- Izivivinyo ezisindayo zokuphakamisa izinsimbi: Ukusebenza ngemithwalo esindayo, ikakhulukazi ama-squats, ukucindezelwa kwemilenze, noma ama-deadlifts ngaphandle kokuqondisa okufanele kwezobuchwepheshe, kunezela ukucindezeleka okungadingekile.
- Ukuhamba ngebhayisikili ngemva kokuqubuka okukhulu (bursitis): Esigabeni sokuvuvukala, ukuthinta okuphindaphindiwe kanye nokuma kokuhlala kungaqhubeka nokucasula i-bursa.
- Ukuma isikhathi eside ngenkathi wenza imisebenzi yomzimba: Lezi zivivinyo zingakhuphula ingcindezi futhi zikhulise ukungakhululeki.
- Ukuzivocavoca komshini okubandakanya isisindo esiningi ezinqulwini: izandiso zenyonga ezinokumelana, abathumbi/abaxhumi emshinini, njll., ikakhulukazi uma kungekho ukugadwa kochwepheshe.
Ngokuvamile, yonke imidlalo noma imikhuba ehilela ukushayisana, ukunyakaza okungazelelwe, ukujikijelana noma imithwalo esindayo kufanele kugwenywe kuze kutholakale imvume yezokwelapha.
Okunye Okuphephile: Yiziphi Izivivinyo Ongayenza?
Ukuzivocavoca okujwayelekile kubalulekile ekwelapheni okulondolozayo kanye nokuvimbela ukuwohloka kwamalunga . Ukuzivocavoca okunconywa ochwepheshe bokuvuselelwa, odokotela be-physiotherapists, kanye nodokotela bezokwelapha ezemidlalo kufaka phakathi:
- Ukuzivocavoca kwe-aerobic okunomthelela ophansi: ukuhamba ngesivinini esimaphakathi, i-elliptical, ibhayisikili elimile (ngaphandle kwalapho i-bursitis flare-ups) noma ukubhukuda, inqobo nje uma ingabangeli ubuhlungu.
- Ukuzivocavoca emanzini: : Ukusebenza echibini kuhle ngoba indawo yasemanzini inciphisa isisindo esihlanganyelwe. Ukuhamba emanzini, ukukhahlela okuthambile ngenkathi ubambelele onqenqemeni, noma ngisho nokugijima okuthambile echibini lokwelapha kuzuzisa kakhulu.
- Ukwelula okuthambile nokulawulwayo: Ukugcina ukuguquguquka kuvimbela ukuqina futhi kuthuthukisa ububanzi bokunyakaza. Kubalulekile ukufudumala ngaphambi kokuzivocavoca futhi, uma kukhona ukuqina, sebenzisa ukushisa kwendawo noma ishawa elishisayo.
- Izivivinyo zokuqinisa imisipha: Ukuqinisa ama-glutes, ama-quadriceps, ama-abductors, kanye nomgogodla (izindawo zesisu ne-lumbar) kuzinza i-hip futhi kunciphisa ukungezwani ekuhlanganyeleni.
- Izinqubo eziguquliwe ze-Pilates ne-Yoga: Umsebenzi wokuqaphela ukunyakaza, ukuqondanisa nokuphefumula kusiza ithoni ngaphandle komthelela. Ezinye izibonelo ezisebenzayo kungaba iQhawe engima ngalo eliguquliwe, ipulangwe eseceleni (inqobo nje uma lingalimazi), noma ama-Pilates anamabhande okunwebeka.
- Ukuzivocavoca okuqondile kokuhamba kwamalunga: njengemibuthano yenyonga ngaphezu kokunyakaza okuthambile okulawulwayo.
Izibonelo ezisebenzayo zokuzivocavoca okuphephile:
- Ukuthunjwa kwenyonga (imile): Ubambelele esihlalweni, phakamisa umlenze owodwa ubheke eceleni ngaphandle kokugobisa umzimba wakho bese ubuyela kancane. Phinda izikhathi eziningana ohlangothini ngalunye.
- Isithende siyaphakama: Yima ngezinzwani zakho usuke endaweni yokuma ukuze uvule amathole akho futhi usebenze kubhalansi yakho.
- Ibhuloho le-Glute elinebhande lokunwebeka: Ukulala ngomhlane wakho, amadolo agobile futhi abophe nxazonke, hlukanisa amadolo akho futhi uphakamise i-pelvis yakho ngaphandle kokuphakamisa izinyawo zakho phansi. Bamba imizuzwana embalwa.
- Ipulangwe eliseceleni elimile: Ngengalo yakho esekelwe futhi indololwane yakho ngaphansi kwehlombe lakho, phakamisa i-pelvis yakho, uqondanise amahlombe akho, i-torso namadolo. Inkontileka ye-abs yakho bese ubamba isikhundla.
- i-quadriceps elula: Ukuma ngosizo lwesihlalo sokulinganisa, goba umlenze owodwa emuva bese ubamba i-ankle, ugcine umzimba uqondile kanye ne-hip ihambisana.
Khumbula: ukuzivocavoca kufanele kuhlale kufanelana namakhono akho kanye nokukhula kokulimala, kubekwe phambili ukungabikho kobuhlungu.
Ungasishintsha kanjani isimiso sakho futhi uthuthuke ngokuphepha?
Kubalulekile ukuqala noma yiluphi uhlelo lokuzivocavoca ngaphansi kokuqondisa kochwepheshe bezokwelapha ngokomzimba noma udokotela wezemidlalo, ikakhulukazi uma unezinhlungu ezingapheli noma ukuxilongwa okuqinisekisiwe . Uchwepheshe uzokweluleka ngokuthi ungawandisa nini futhi kanjani amandla, yiziphi izivivinyo okufanele uziqalise kuqala, nokuthi yiziphi okufanele uzishintshe noma uzisuse uma uzwa ukungakhululeki.
Ezinye izincomo ezijwayelekile eziyinhloko:
- Gwema ukuzikhandla noma ukuma okubuhlungu
- Zifudumeze kahle ngaphambi kokuba uqale ngokulula kancane
- Sebenzisa amabhande okunwebeka noma isisindo somzimba, uqhubekela phambili kancane kancane
- Naka amasu kanye nohlu lokunyakaza
- Ungagxili phezu kobuningi, beka phambili ikhwalithi yokunyakaza
Uma usebenza echibini, ungakwazi ukwandisa ubude besikhathi somsebenzi, njengoba umthelela uphansi kakhulu. Amanzi asiza futhi ukuthuthukisa ukujikeleza nokubuyisela ububanzi obuhlangene.
Ukuzivocavoca ukuqinisa inqulu ngemva kokufakwa
Ukuqinisa imisipha kungenye yezindlela ezinhle kakhulu zokuvimbela ukubuyela emuva nokuthuthukisa ukusebenza kwamalunga . Nazi ezinye izibonelo zamasekethe anconywa kakhulu:
- Umsebenzi wokulinganisa udonga: Ncika ngodonga bese welula umlenze nengalo enempilo imizuzwana eyi-10. Gcina ukulawula emlenzeni othintekile. Yenza izimpinda ezimbalwa.
- Amaphaphu aya phambili (asikho isisindo esengeziwe): Thatha igxathu eliya phambili, gobisa idolo lakho elingemuva bese wehlisa inqulu ngaphandle kokuthinta phansi. Imilenze ehlukile.
- Ibhuloho le-Glute elinebhendi: : Sekuvele kushiwo ngenhla, kodwa kusebenza kakhulu ekusebenzeni ama-glutes kanye neziqinisi ze-hip.
- amaphaphu asemaceleni: Vula eceleni bese ugoba idolo ohlangothini olunyakazayo. Gcina omunye umlenze uqondile.
- Ukuhamba kwe-lateral ne-elastic band: Gcina ama-hips namadolo akho egobile kancane futhi uhambe emaceleni, ugcine ukungezwani ebhendini.
Lezi zivivinyo zisiza ukuthuthukisa ukulawula kwe-neuromuscular, ukuzinza, namandla athile azungeze i-hip.
Izincomo uma une-bursitis noma i-hip osteoarthritis
Kubantu abane -osteoarthritis noma i-bursitis yesinqe , iziqondiso zifana kakhulu nalezo zokuphazamiseka, kodwa kusamele kuqashelwe kakhulu ngokuzivocavoca okunamandla:
- Ungenzi ama-squats ajulile noma ukugxuma: gwema ukunyakaza okungandisa ukuvuvukala nobuhlungu.
- Gwema ukugijima, ukugijima noma imisebenzi ehlanganisa ukushaya ngamandla: Umthelela ungabhebhethekisa ukuvuvukala kwe-bursa noma ukugqoka kwamalunga.
- Ungaligibeli ibhayisikili (ngesikhathi sokuqubuka kwe-bursitis) noma wenze amajika abukhali.: ukunyakaza okuphindaphindiwe okungase kucasule kakhulu izakhiwo ezivuthayo.
- Beka kuqala ukubhukuda, ukuhamba ngezinyawo okuthambile, ukuzelula, kanye nemidlalo eguquliwe ye-yoga noma yohlobo lwe-pilates.
- Lalela umzimba wakho: Noma yikuphi ukuvivinya umzimba okwandisa ubuhlungu noma ukuvuvukala kufanele kuyekwe futhi kuboniswane nochwepheshe.
Esimeni sokuqubuka kokuvuvukala, sebenzisa amakhaza endaweni bese ulandela iseluleko sezokwelapha ukuze ulawule izinhlungu ngaphambi kokuba uqale kabusha umsebenzi womzimba.
Isihluthulelo sokuphatha ukuminyana kwe-femoroacetabular nokuvimbela ukuqhubekela phambili ekulimaleni okukhulu kakhulu sisekuhlonzeni ngokucacile izivivinyo nokunyakaza okulimazayo nokudala inqubo yomuntu ngamunye esekelwe ekuzilolongeni okunomthelela omncane, ukuqinisa, kanye nokuhamba okuqondiswa ngochwepheshe . Ukuhlala usebenza ngenkathi ugwema ukunyakaza okulimazayo kunciphisa ubuhlungu, kuthuthukisa ikhwalithi yokuphila, futhi kungalibazisa ukuqhubekela phambili kwamalunga iminyaka. Funda kabanzi mayelana nendlela yokuqeda ubuhlungu be-hip ngokushesha . Njalo xhumana nochwepheshe uma unemibuzo futhi ukhethe ukunakekelwa komuntu siqu ukuze unakekele ama-hip akho esikhathini eside.