Ukuzivocavoca nge coxarthrosis yenhlanganisela ye-hip

Ngenkathi yokwelashwa kwe-coxarthrosis yenhlanganisela ye-hip, ukubuyiswa kwesiko esiyinkimbinkimbi yezinto ezingokwenyama ngeke kuhanjiswe. Lesi sifo singenye ye-arthritic pathologies ejwayelekile kakhulu. Ngenxa yokuqhubeka kwesifo, esibhekene nezinguquko ezishintshayo ezinxantwini nasezintweni zamathambo, izinqubo ezingasebenzi ezingenakuphika zenzeka esikhwameni se-articular sesiguli.

Kungenzeka yini ukwelapha i-coxarthrosis?

Ezincwadini zesayensi kaningi lesi sifo sibhekwa njenge-osteoarthritis. Ezimweni eziningi, abantu abangaphezu kwengu-40 bavezwa lesi sifo. Izici ze-anatomical structure kanye nokuqokwa kokuhlanganiswa kwe-hip kumuntu kunqume ukuthi kunesimo salo ekuthuthukiseni izifo ezihlukahlukene.

Le ngxenye yomzimba iyisici esikhulu kunazo zonke zesistimu yethambo. Kuyinto yokuhlanganiswa kwe-hip, okuyi-backbone, efaka umthwalo omkhulu, ngakho-ke idinga ukubuyiselwa, okungafinyelelwa kuphela ngokusebenza kokuzivocavoca nezempilo. Nge-coxarthrosis, imithi yokwelapha isetshenziswayo, ehilela imithi. Ezimweni ezinzima kakhulu, odokotela baqala ukungenelela kokuhlinzwa.

Ngisiphi izigaba zesifo engingenza ngazo ukuzivocavoca?

Ukusebenza kwezakhiwo zezemidlalo ezifundisayo ngeke kuvumele izicubu zethambo zikhule ndawonye, okuvumela ukugcina ukuhamba nokusebenza komzimba ngokwawo. Esikhathini sokuqala sesi sifo, ukuvivinya umzimba njalo, kunalokho, isisindo sokuzivikela, futhi nge-coxarthrosis yezinga lesibili, ukuvivinya umzimba kuyingxenye ebalulekile yokwelapha okungenzi nje kuphela ukuvimbela ukuqhuma kwesifo, kodwa nokususwa kwezimpawu zayo. I-crunch ephawulekayo phakathi nokuhamba komzimba, isisa emkhakheni we-inguinal and knee kancane kancane uba yinto enzima kakhulu. Ukuzihamba nge-osteoarthritis esigabeni sesibili kuba yisilingo esinzima kakhulu isiguli.

Ukuzivocavoca kwe- coxarthrosis ye-degrees amathathu kukhethwe ochwepheshe, ngokusekelwe ebukhulu besifo. Ukuthintwa yizifo ze-pathology ngokuvamile kufushane, izicubu zomzimba ziqala ukufa, ukunyakaza kwesiguli kube nzima kakhulu, kunqunywe, okubonakala kwangaphandle ngokukhubazeka. Izakhiwo ze-gymnastic ne coxarthrosis zenzelwe ukunciphisa isimo sesiguli, noma kunjalo, cishe akunakwenzeka ukugwema ukungenelela okuhlinzekwayo kule ndawo yesifo.

Amagceke odokotela mayelana nokukhokha kokwelashwa kokuhlanganyela

Kumele kuqashelwe ukuthi ukuhlolwa okuvela emthwalweni wokusebenza kufanele kulandelwe ukulungiswa okuthile. Kubalulekile ukucabangela izincomo zezinyosi ezilandelayo:

• Ukuhamba akufanele kwenziwe ngokungazelelwe, ngokushelela, ngokushelela.
• Kubalulekile ukukhipha ngisho nesisindo somthwalo osisindo esincane esikhwameni.
• Esigulini ngasinye esithile, odokotela bahlakulela izinhlelo zokuqeqesha ezilodwa emva kokuxilongwa ngokuphelele.
• Ngokuhambisana nokuzivocavoca nge-coxarthrosis yenhlanganisela ye-hip, izinqubo zamanzi, ukubhukuda nokusikhipha kuzosebenza ngempumelelo.

Setha izivivinyo endaweni ephezulu

Akunakwenzeka ukubhekana nokwelashwa kwesifo esinjalo njenge-osteoarthritis: ukuqeqeshwa komzimba okumele kwenziwe kuphela ngaphansi kokuqondiswa kochwepheshe onolwazi. Ngaphezu kwalokho, lapho uya e-gymnastics, kubalulekile ukucabangela yonke imininingwane, ngokukhetha izingubo ezipholile, indawo nesikhathi.

Njengoba ingxenye eyinhloko yokuzivocavoca yenziwa ngendlela ejwayelekile, kuyakulungela ukulungiselela umthamo wokunciphisa kusengaphambili. Ngemuva, udinga ukwenza lokhu okulandelayo:

1. Gcina imilenze yakho iqonde, izandla zakho zisezintweni. Qinisekisa izitho futhi uthathe umoya ojulile. Amandla aphakamisa futhi aphume phansi. Phinda izikhathi eziningana ngokulandelana, kancane kancane.
2. Ngendlela efanayo nangaphambilini: izandla ngezitho zomzimba. Okokuqala, phakamisa uphinde wehlise imilenze, ugobe emadolweni uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ungene. Ukuphefumula kuyazolile futhi kulinganiswa, izinga lilinganiselwe.
3. Amandla okhalweni, eboshwe emaqenjini. Udinga ukuguqa ngamadolo, bese uyiqondisa futhi uyinciphise. Yenza okuphindaphindiwe kuka-7 kuya kwezingu-10.
4. Endaweni yokulala, kufanele unciphise futhi uqondise imilenze yakho eqondile ngaphandle kokuwaphakamisa okwesikhashana.
5. "Ukugibela ibhayisikili" - ukunyakaza ukwenza imizuzwana engu-30, elele ngemuva.

Ukuvocavoca esiswini nge-osteoarthritis

Kuzivocavoca nge coxarthrosis ye-joint hip yezinga lesi-2, ochwepheshe bancomeka ukwengeza lokho okwenziwa endaweni ngesisu. Odokotela abaphumelela kakhulu babheka okunzima kangaka:

1. Ukuncibilikisa ikhanda lakho phezulu (kubalulekile ukukwenza ngebunzi lakho, hhayi inkinobho yakho noma impumu!), Beka izandla zakho. Bese uzama ukuphakamisa ikhanda lakho ngangokunokwenzeka, ukudonsa amahlombe akho bese ubambelela imizuzwana embalwa. Ukuzivocavoca kwenziwa ngezikhathi eziningana izikhathi eziningana.
2. Ukuthatha isikhundla sokuqala, njengokusebenza okudlule, kufanele uguqule imilenze yakho ngomunye, uzama ukuwagcina uqonde. Bamba umoya wakho imizuzwana engu-5, bese unciphisa isitho.
3. Lala phansi phansi, izingalo eziqondile zidonsa phambili. Yenza ukunyakaza okunjengokubhukuda kwe-brace okungenani imizuzwana engu-30.
4. Beka izandla zakho phambi kwakho, eduze kwesifuba sakho. Endaweni ye-pelvic, cindezela izinsimbi zamasipha, ubambe ukucindezela imizuzwana embalwa, bese uphumule. Phinda izikhathi eziningana.

Ukuzivocavoca ulele ohlangothini lwaso

Kukhona nokuzivocavoca okunjalo nge coxarthrosis, eyenziwa eceleni. Isibonelo, kungukuthi: ulale phansi, udonse ingalo engezansi, ugobe emgqeni, bese ubeka ikhanda kukho. Umlenze ophezulu kufanele ukhuliswe kancane kancane ngangokunokwenzeka, ubambezeleke imizuzwana embalwa futhi wehliswe nge-exhalation.

Ngemuva kokuqedela izindlela ezingu-10, qhafaza ngaphesheya, uphinde usebenzise lo msebenzi. Nge-coxarthrosis, hhayi nje ukujoyina okuhlangene nakho, kodwa futhi nemisipha eseduze nesitezi se-pelvic. Amakilasi okuzivocavoca azosiza ukuwaqinisa, okuyinto ezokwenza kahle ukuthinta umsebenzi wesiguli.

Ukuqeqeshwa kwe-Hip ngokuma endaweni yokuma

Ngokuvamile kaningi nge coxarthrosis, izinga lesithathu lokuzivocavoca lenziwa ngendlela ejwayelekile. Ezimweni zangaphambili zesifo, ukuqeqeshwa ukuma kuvunyelwe. Ngokujwayelekile azihlali isikhathi eside, ngokusekelwa:

• Ehlezi ngemuva kwesitulo, eguqa imilenze yakhe ngemilenze yakhe eqondile, eguqule izitho zakhe zonke imizuzwana engu-10. Kubalulekile ukudonsa unyawo, uzama ukuphonsa umlenze ngangokunokwenzeka.
• Esimweni esifanayo, kufanele uthule umlenze owodwa kuqala, bese omunye. Ukukhishwa kwamalungu emadolweni akuthandeki. Ukuzivocavoca kwenziwa ngomzuzu owodwa.
• Ukuma, amasokisi nezithende ndawonye. Kubalulekile ukuthi "udwebe" umbuthano: usuqalile kuqala ngonyawo olulodwa, bese ngeyesibili. Ukugijima izikhathi eziningana, "ukudweba" umlenze ukuze uzame kanzima ukucindezeleka.
• Hamba ngezinyawo zombili, unamathele ngemuva kwesihlalo. Ukusekelwa kufanele kuhanjiswe phambili enyaweni, ukuzama ukuphakamisa emasokisi, bese uhamba kancane bese uthatha isikhundla sokuqala. Phinda izikhathi ezingaba ngu-20.

Indlela kaBubnovsky: kanjani ukulungiselela?

Ochwepheshe emkhakheni wezokwelapha ze-osteoarthritis futhi bancoma ukwelashwa kokusebenza kanye nezinye izindlela, phakathi kwazo ukuzivocavoca kwe-Bubnovsky kuyathandwa kakhulu. Njengoba i-coxarthrosis, i-gymnastics enjalo isenzelwa ngokujwayelekile ngezigaba ezimbili: okokuqala isinkimbinkimbi iqondwa "abaqalayo", futhi ngemva kwalokho ibhlogo lezifundo zabafundi abanolwazi. Ukuze uqale ingxenye eyinkimbinkimbi yinkimbinkimbi, udinga ukuqonda ezinye izakhi zezinga lokuqala lokulungiselela:

• Kungakhathaliseki isimo somzimba (uhlezi, uqamba amanga, ume), uvale amazinyo akho ngokuqinile, cindezela izindebe zakho uphinde ukhulume ukuze usho umsindo "pf". Kulesi simo, izandla zingcono zibekwe ku-plexus yelanga.
• Amandla emzimbeni. Ngemaminithi angu-2-3, udinga ukuhlehlisa okunye futhi uphakamise izithende zakho, ukuphefumula nokuphuma.

Iqoqo lokuzivocavoca elivela kumuntu owaziwa kabusha

Kungenzeka ukwazi kahle le ngxenye yokuzivocavoca nge coxarthrosis ngaphandle kwezinkinga. Masinyane emva kokuqaliswa kwawo, udinga ukuqhubeka nesifundo esiyisisekelo:

1. Hlala ekusekeleni, thatha umlenze owodwa emuva, uguqe ngamadolo, bese uzama ukumbamba ngesandla. Ukugcina unyawo isikhathi esiphezulu, kufanele uzame ukukhuthazelela ubuhlungu. Ngemuva kwemihlangano embalwa, imisipha ivumelane, futhi ukungahambi kahle kuyodlula.
2. Esikhundleni sokuma, umuntu kufanele aguqe phansi ngokulinganayo emlenzeni ngamunye. Lokhu kuzokusiza ukuthuthukisa imisipha engemuva engezansi, ukuqinisa amalunga.
3. Ukulala emhlane wakho, phakamisa imilenze yakho phezulu bese uzama ukuwaphonsa phezu kwekhanda lakho. Uma iminwe ithinta phansi, ungacabanga ukuthi umsebenzi uphelile. Libhekisela emasu amasiko enkimbinkimbi kunazo zonke, kodwa ngeke kudingeke ukuthi ukungabaza ukusebenza kwayo. Uma isikhathi sokuqala sokunqoba ukukhishwa phezu kwekhanda kunzima, ungaqala ngokuphakamisa imilenze eqondile phezulu bese uwahlisa ngokucophelela ikhanda.

Izivivinyo ezihlangene ze-Evdokimenko

Phakathi kwama-gymnastics ehlukile i-Yudokimenko umzimba ne-coxarthrosis nawo ayethandwa kakhulu. Isici esiyingqayizivele sale nqubo ukukhipha ukunyakaza ngezinga eliphakeme lezingxenyeni zesikhumba, isikhumba, nomshini wokunyathelisa. Ngaphezu kwalokho, amakilasi ngendlela ka-Evdokimenko adlula ngaphansi komthwalo olinganayo emilenzeni yomabili.

Isibonelo, ukuzivocavoca okunjalo: isiguli kumele silale ngesisu, imilenze iqonde, phumula izandla zakhe bese ubeka eceleni kwesiqu. Ekuphakameni okuncane ukusuka phansi, kubalulekile ukuphakamisa umlenze wesokudla, bese ngakwesobunxele, ngaphandle kokugoqa izitho ezinhlangothini zamadolo bese ubamba ngamunye wabo ngamasekhondi angu-30-40. Phakathi nokuzivocavoca nge-coxarthrosis, kubalulekile ukulalela ithoni ephakeme yemisipha yethanga, izibilini, isisu.

Ukuqhathaniswa nokuzivocavoca

Kufanele kuqaphele ukuthi ukuzivocavoca akusizo njalo. Kwezinye izimo, kubalulekile ukugwema ukuzivocavoca nge-coxarthrosis ebangeni lesi-2. Isiguli esingaqapheli kangako kufanele sibe sesiteji sesithathu sesifo. Noma yiziphi izimpawu ezichazwe ngezansi kubonisa isidingo sokushiya ukwelashwa kokuzivocavoca okwesikhashana:

• Ukuba khona kwegazi;
• Ukushisa komzimba okwandisiwe;
• Izicubu ezinomdlavuza;
• Idluliselwe ezinsukwini ezidlule zamuva, izifo zenhliziyo.

Ukwelashwa okungcono kunoma yisiphi isifo, njengoba uyazi, kuyisivikelo. Ukuvimbela izinkinga ezinjalo ngempilo, kubalulekile ukuhola impilo enempilo futhi esebenzayo.