Ukuhamba kunye nokuguquguquka
UkuHamba kweKlinikhi ngasemva kunye nokuGuquleka: Umzimba womntu ugcina inqanaba lendalo ukuqinisekisa ukuba zonke izakhiwo zawo zisebenza ngokufanelekileyo. Amathambo, imisipha, iigaments, i-tendon, kunye nezinye izicubu zisebenza kunye ukuvumela uluhlu lwentshukumo kunye nokugcina ukufaneleka okufanelekileyo kunye nokutya okunokulinganisela kunokunceda ukugcina umzimba usebenza ngokufanelekileyo. Ukushukuma okukhulu kuthetha ukwenza iintshukumo ezisebenzayo ngaphandle kwezithintelo kuluhlu lwesindululo (ROM).
Khumbula ukuba ukuguquguquka licandelo lokushukuma, kodwa ukuguquguquka okugqithisileyo ngokwenene akufuneki ukwenza iintshukumo ezisebenzayo. Umntu oguquguqukayo unokuba namandla angundoqo, ukulinganisela, okanye ulungelelwaniso kodwa akakwazi ukwenza ukunyakaza okufanayo okusebenzayo njengomntu onokuhamba okukhulu. Ngokutsho kukaGqr. Alex Jimenez ukuqulunqa amanqaku malunga nokuhamba kunye nokuguquguquka, abantu abangoluliyo umzimba wabo bahlala befumana imisipha efutshane okanye eqinisiweyo, ukunciphisa amandla abo okuhamba ngokufanelekileyo.
by UGqr Alex Jimenez | Chiropractic, Ubuhlungu obungapheliyo, Ukuhamba kunye nokuguquguquka, Unyango lokuthotywa koMnqonqo, Ucoceko loMgcini, Uncedo Lwezityalo, Unyango, I-Viscerosomatic Reflex
Kubantu abaninzi abane-facet joint syndrome, ukunyanzeliswa komgogodla kuthelekiswa njani noqhaqho lwendabuko lomqolo oludambisa iintlungu ezisezantsi?
intshayelelo
Abantu abaninzi kwihlabathi jikelele bafumana iintlungu ezisezantsi ngenxa yezizathu ezahlukeneyo, ezinjengokuphakamisa okanye ukuthwala izinto ezinzima, imisebenzi yokuhlala, okanye iziganeko ezibuhlungu ezinokubangela ukulimala komnqonqo. Umqolo unendima ebalulekileyo ekuboneleleni ukuhamba kunye nokuguquguquka ngaphandle kokukhathazeka. I amalungu adibeneyo kunye neediski zomgogodla zisebenza kunye ukuvelisa ukunyakaza okunempilo kunye nokuzinza ngaphakathi kwecandelo ngalinye. Nangona kunjalo, xa izihlunu, iigaments, kunye nezicubu ezijikeleze i-spinal disc zigqithisekile okanye zixinzelelwe ngenxa yezinto eziqhelekileyo okanye ezibuhlungu, zinokunyusa iingcambu ze-nerve kwaye zibangele ukuphazamiseka. Njengoko sikhula okanye sithwala ubunzima obugqithisileyo, wethu iidiski zomgogodla unokufumana ukunxiba kunye nokukrazula, okukhokelela kwi-facet joint syndrome. Le syndrome idla ngokunxulunyaniswa nayo intlungu e ngasemva okubangelwa ngamalungu awonzakeleyo. Eli nqaku liza kuphonononga indlela i-facet joint syndrome enxulunyaniswa ngayo neentlungu ezisezantsi zomqolo kunye nendlela unyango olungasebenzisi utyando olunokunceda ngayo. Sisebenza nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulane zethu ukunyanga abantu abaphethwe yi-facet joint syndrome echaphazela ukuhamba komnqonqo kwaye kubangela intlungu ephantsi. Sikwabazisa malunga nonyango olungelulo utyando lokubuyisela ukuhamba komqolo kunye nokunciphisa iimpawu ezinjengeentlungu ezihambelana nale meko yomgogodla. Sikhuthaza izigulane ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo kubaboneleli bethu bezonyango abanxulumene neemeko zabo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
I-Facet Joint Syndrome
Ngaba ufumana iintlungu eziphuma phantsi emilenzeni yakho, ngakumbi xa umile? Ngaba uhlala uzingela, uchaphazela ukuma kwakho ngexesha lemisebenzi yemihla ngemihla? Ngaba ukhe waqaphela ukuba ndindisholo okanye ukulahlekelwa kukuziva ezinyaweni okanye ezimpundu? Njengoko sikhula okanye sifumana ukulimala okubuhlungu, amalungu e-facet ngapha nangapha komgudu wethu anokonakala, okukhokelela kwimeko ebizwa ngokuba yi-facet joint syndrome. Uphando lubonisa ukuba iimeko zokusingqongileyo zingabangela ukuguqulwa kwamalungu, okukhokelela kwiimpawu ezifana nezinye iimeko zomgogodla. Ukhukuliseko lweCartilage kunye nokudumba kumqolo yimiqondiso eqhelekileyo ye-facet joint syndrome, ehlala idityaniswa nokuphazamiseka kwe-musculoskelet njengeentlungu ezisezantsi.
Iintlungu ezisezantsi eziNxulunyaniswe neFacet Syndrome
Izifundo zophando Iziphazamiso ze-musculoskeletal ezifana neentlungu ezisezantsi zihambelana ne-facet syndrome. Xa amalungu e-facet eqala ukuwohloka ekuphindaphindweni okuphindaphindiweyo okubangelwa yimisebenzi yemihla ngemihla, kunokubangela ukungazinzi kwe-micro kumalungu e-facet ngelixa ucinezela iingcambu ze-nerve ezijikelezayo. Xa oku kusenzeka, abantu abaninzi baya kuba neentlungu ezisezantsi kunye neentlungu ze-sciatic nerve ezenza ukuba bangazinzi ngelixa behamba. Izifundo zophando ezongezelelweyo zichaziwe ukuba iintlungu ezisezantsi ezinxulumene ne-facet syndrome zingabangela iimpawu zentshukumo ethintelweyo, ukunciphisa umgangatho wobomi kunye nefuthe kakhulu kwisakhiwo sonke se-lumbar vertebral. Ekubeni iintlungu ezisezantsi ziyingxaki eqhelekileyo abantu abaninzi abanayo, ukudibanisa kunye ne-facet syndrome kunokubangela i-spasms ye-muscle esebenzayo, indlela yokukhusela kwi-spine ukuze ibangele ukuba umntu abe nobunzima bokuhamba kakuhle kwaye abe neentlungu ezibuhlungu ngokukhawuleza. Ukuza kuthi ga ngoku, iintlungu ezisezantsi ezihambelana ne-facet syndrome zibangela ukuba umntu ajongane neentlungu eziqhubekayo, okwenza ubomi obuqhelekileyo bube nzima.
Fumana iiNzuzo zeChiropractic Care-Video
Iintlungu ezisezantsi ezihambelana ne-facet joint syndrome akufanele zenze ubomi bube nzima. Unyango oluninzi lubhekiselele ekudambiseni iimpawu ezinjengeentlungu kunye nokunceda ukucothisa inkqubo ye-facet syndrome ekubangeleni imiba engaphezulu kumqolo. Unyango olungasebenzisiyo olufana nokunyamekela kwe-chiropractic lunokunceda ukunciphisa imiphumo ye-facet syndrome njengoko banokubonelela ngeenzuzo zokubuyisela ukuhamba komgogodla. Le vidiyo ingentla iphonononga izibonelelo zokhathalelo lwe-chiropractic, njengoko ii-chiropractors ziya kuxoxa ngekhosi ecetyiswayo yonyango lomntu kunye nawe. Unyango olungasebenzisi utyando lukhuselekile, luthambile kumqolo, kwaye luyonga iindleko njengoko lunceda ukubuyisela ukushukuma komzimba wakho kwi-facet syndrome. Ngexesha elifanayo, unyango olungenalo utyando olufana nokunyamekela kwe-chiropractic lunokudibaniswa kunye nezinye iindlela zonyango ezingezizo utyando ezinokunceda ukuqalisa kwakhona inkqubo yokuphulukisa yendalo yomzimba ukuvumela i-disc yomgogodla ecinezelekileyo kunye nokudibanisa ukuba kuhlaziywe.
Ukuthotywa koMnqongo Ukunciphisa iFacet Syndrome
Ngoku ka zophando zophando, unyango olungelulo utyando olufana noxinzelelo lwe-spinal decompression lunokunceda ukunciphisa imiphumo ye-facet syndrome njengoko inokunceda ukuphucula umqolo; Kwi-"Ultimate Spinal Decompression," uGqr. Eric Kaplan, DC, FIAMA, kunye noGqr Perry Bard, DC, bakhankanye ukuba xa abantu beza kuba ne-spinal decompression, banokufumana "imvakalelo ephumayo" njengoko i-facet joint joints ivulekele unyango. Oku kuqhelekile kwi-facet arthropathy yokuqala kwaye ingenzeka phakathi kweeseshoni zokuqala zonyango. Kwangaxeshanye, ukudodobala komqolo kunokolula ngobunono ingcambu yemithambo-luvo exineneyo kwaye ufumane isiqabu kwangoko. Emva konyango, abantu abaninzi banokudibanisa olunye unyango olunjengonyango lomzimba ukunciphisa iimpawu ezibuhlungu ekubuyeni. Unyango olungenalo utyando njenge-spinal decompression kunye nokhathalelo lwe-chiropractic lunokunceda ukuvuselela umqolo ochaphazelekayo yi-facet joint syndrome kunye nokunceda ukubuyisela umgangatho wobomi bomntu.
Ucaphulo
Alexander, CE, Cascio, MA, & Varacallo, M. (2022). I-Lumbosacral Facet Syndrome. I-PubMed; StatPearls Publishing. pubmed.ncbi.nlm.nih.gov/28722935/
Curtis, L., Shah, N., & Padalia, D. (2023). I-Facet Joint Disease. I-PubMed; StatPearls Publishing. www.ncbi.nlm.nih.gov/books/NBK541049
Du, R., Xu, G., Bai, X., & Li, Z. (2022). I-Facet Joint Syndrome: I-Pathophysiology, i-Diagnostic, kunye noNyango. Umbhalo woPhando loPhando, 15, 3689–3710. doi.org/10.2147/JPR.S389602
Gose, E., Naguszewski, W., & Naguszewski, R. (1998). Unyango lwe-axial decompression ye-Vertebral yentlungu ehambelana ne-disc ye-herniated okanye i-degenerated okanye i-facet syndrome: isifundo sesiphumo. Uphando lweNeurological, 20(3), 186–190. doi.org/10.1080/01616412.1998.11740504
Kaplan, E., & Bard, P. (2023). Ukuthotywa koMnqongo okuGqibeleleyo. JETLAUNCH.
isikhanyeli
by UGqr Alex Jimenez | Chiropractic, Ubuhlungu obungapheliyo, Ukuhamba kunye nokuguquguquka, Unyango lokuthotywa koMnqonqo, Ucoceko loMgcini, Unyango, I-Viscerosomatic Reflex
Kubantu abaninzi abanesifo se-disc degenerative, i-spinal decompression ithelekisa njani utyando lomqolo luphucula ukuguquguquka komqolo?
intshayelelo
Umqolo ubalulekile kumzimba inkqubo yemisipha, evumela abantu ukuba benze iintshukumo zemihla ngemihla ngelixa begcina ukuma okufanelekileyo. Intambo yomgogodla ikhuselwe yimisipha ejikelezayo, izicubu ezithambileyo, izihlunu kunye neengcambu zemithambo-luvo. I iidiski zomgogodla phakathi kwekholomu yomgogodla yenza njengezinto eziphazamisayo zokunciphisa uxinzelelo kwi-axial overload kunye nokukhuthaza ukuhamba komzimba kunye nokuguquguquka. Iidiski zomgogodla zinokuhla ngokwemvelo njengoko umntu ekhula, ekhokelela isifo se-diserative diserative. Le meko inokubangela imiba emininzi yomgogodla enokuthi ichaphazele ukuguquguquka komqolo. Eli nqaku lihlola indlela isifo se-disc esichaphazela ngayo umqolo kunye nonyango olukhoyo ukubuyisela ukuguquguquka kwayo. Sisebenza nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulane zethu ukunyanga abantu abaphethwe sisifo se-disc esichaphazela ukuguquguquka komqolo wabo. Sikwabazisa malunga nonyango olungelulo utyando lokubuyisela ukuhamba komqolo kunye nokunciphisa iimpawu ezinjengeentlungu. Sikhuthaza izigulana ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo kubaboneleli bethu bezonyango abanxulumene nemeko yabo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
Isifo seDisgenerative Disc siwuchaphazela njani uMnqonqo?
Ngaba ufumana intamo okanye iintlungu ezisezantsi emva kosuku olude lomsebenzi? Emva kokusebenza ngokomzimba, ngaba ufumana ukukhululeka okwethutyana ngokujija okanye ukuguqula i-torso yakho? Ngaba ufumana iintlungu ezikhuphayo kwiindawo zakho eziphezulu okanye ezisezantsi ezibuhlungu xa umile? Ezi mpawu zixhaphakile njengoko umzimba uguga ngokuhamba kwexesha. Imisipha, izitho, iigaments, kunye namalungu angachaphazeleka zonke, kubandakanywa umqolo kunye neediski ze-intervertebral. Uphando lophando lutyhila ukuba i-disc degeneration iyenzeka rhoqo kwi-spine, ekhokelela kwiinguqu ezinokubangela ukungahambi kakuhle kunye nemiba yomgogodla. Isifo se-disc degenerative sinokuphazamisa isakhiwo se-spinal discs, okubangelwa iimpawu ezinjengeentlungu kunye nokukhawuleza kweenguqu eziguqukayo kumqolo. Kungakhathaliseki ubudala, imikhwa eyahlukahlukeneyo kunye nokukhetha kwendlela yokuphila kunokufaka isandla ekuwohlokeni. Njengoko uphando olongezelelweyo lubonelele, le meko ibonakaliswe nge-tension-resisting annulus fibrosus kunye ne-compress-resisting nucleus pulposus, ebangela intlungu kunye nokukhathazeka.
Iimpawu eziNxibelelana neSifo seDisgenerative
Isifo se-disc degenerative xa i-spinal disc kumava omqolo inxiba kwaye ikrazula ngenxa yokuguga kwendalo. Isibonakaliso sokuqala sesi sifo kukuqhekeka kwediski okubangelwa ukunyanzeliswa kokunyakaza okuphindaphindiweyo. Iimpawu ezinxulumene nesi sifo ziyafana kodwa zinokuhluka ngokusekelwe kwindawo echaphazelekayo yomqolo. Uphando lubonisa ukuba isifo se-disc degenerative singabangela iinyembezi ezincinci kwi-spinal disc, ekhokelela ekunciphiseni kwamanzi kunye nokungena kwamanzi, ukulahleka kwendawo yediski, i-disc bulging, kunye nokucaphuka kwee-nerve ezikufutshane. Oku kunokuchaphazela izicubu ezijikelezileyo ze-muscle kunye ne-disc facet joints, ukunciphisa umgudu womgogodla. Izifundo ezongezelelweyo zityhila ukuba abantu abanesifo se-disc degenerative banokufumana iimpawu ezahlukeneyo ezinokuthintela amandla abo okusebenza ngokufanelekileyo. Ezinye iimpawu eziqhelekileyo ziquka:
- Iintlungu ezingalweni, emilenzeni nasezinyaweni
- Izinto ezingaqhelekanga (ukulahlekelwa yimvakalelo ezandleni, ezinyaweni, kwiminwe nasemva)
- Ukuthamba kwemisipha kunye nobuthathaka
- Ukukhubazeka
- Ukuvutha
- Imeko ye-Visceral-somatic & somatic-visceral
Ukuba umntu ufumana iimpawu ezinjengeentlungu ngokubambisana nesifo se-disc degenerative sinokuchaphazela kakubi umgangatho wobomi babo kwaye kunokukhokelela ekukhubazekeni kwexesha elide. Ngethamsanqa, unyango lunokucothisa inkqubo ewohlokayo kwaye luthomalalise iimpawu ezinjengeentlungu.
Iimfihlo zeMpilo eNgcono-Ividiyo
Xa abantu beva intlungu enxulumene nesifo se-disc degenerative, bahlala befuna iindlela zokuyinciphisa. Abanye banokuqwalasela ukuhlinzwa komgogodla ukususa i-disc echaphazelekayo kunye nokunciphisa intlungu ebangelwa yi-nerve ecasulayo. Nangona kunjalo, olu khetho lulandelwa kuphela ukuba olunye unyango aluphumelelanga kwaye lunokubiza. Ngethamsanqa, unyango olungenalo utyando luyindleko kwaye lukhuselekile, lujongana kakuhle nommandla ochaphazelekayo ukuze ufumane uncedo. Unyango olungenalo utyando lunokwenziwa ngokwezifiso kwintlungu ethile yomntu kunye nemeko, kubandakanywa ukuchithwa komgogodla, unyango lwe-MET, unyango lwe-traction, kunye nokunakekelwa kwe-chiropractic. Ezi ndlela zisebenza ukulungelelanisa umzimba kunye nokukhuthaza ukuphiliswa kwendalo ngokubuyisela amanzi kumqolo, ekugqibeleni ukubuyisela ukuguquguquka.
Unyango Ukuphucula ukuguquguquka koMnqonqo
Abantu abanesifo se-disc degenerative banokuzuza kunyango olungenalo utyando olulungiselelwe iimfuno zabo. Olu nyango lubandakanya ukuhlolwa kwengcali yeentlungu, njengengcali yezomzimba, i-massage therapist, okanye i-chiropractor, eya kuchonga umthombo wentlungu kwaye isebenzise iindlela ezahlukeneyo zokunciphisa intlungu, ukuphucula ukuguquguquka kumqolo, kunye nokukhulula izihlunu eziqinileyo eziye zachatshazelwa sesi sifo. Ukongezelela, unyango olungenalo utyando lunokunceda ukubuyisela umsebenzi we-sensory kunye nokuhamba kumqolo kunye needilesi ezinokuthi ziqhubele phambili inkqubo yokunciphisa.
IProtokholi yokuCamba koMnqonqo kwiSifo seDisc degenerative
Uphando lophando lucebisa ukuba ukunyanzeliswa komgogodla kunokunciphisa ngokufanelekileyo inkqubo yokunciphisa i-spinal discs ngokusebenzisa i-travel traction. Ngethuba lokunyangwa kwe-spinal decompression, umntu ubotshwa kumatshini wokutsala. Umatshini wolula ngokuthe ngcembe umqolo ukwenza uxinzelelo olubi kwidiski yomqolo, enceda ukuyibuyisela emanzini kunye nokunyusa umthamo wezondlo, ngaloo ndlela utsiba inkqubo yokuphilisa. Ngokutsho kukaDkt Eric Kaplan, DC, FIAMA, kunye noDkt Perry Bard, DC, kwincwadi yabo ethi "The Ultimate Spinal Decompression," abantu abanesifo se-disc degenerative bangadinga uxinzelelo oluphezulu ngexesha lokunyangwa kwe-spinal decompression ngenxa yeengxaki zeempawu. Ukunyanzeliswa komgogodla kunokunceda ukubuyisela ukuphakama kwediski kwaye kube sisisombululo esisebenzayo kwabo bafuna ukuphucula impilo yabo.
Ucaphulo
Choi, E., Gil, HY, Ju, J., Han, WK, Nahm, FS, & Lee, P.-B. (2022). Impembelelo ye-Nonsurgical Spinal Decompression kwi-Intensity of Pain kunye ne-Herniated Disc Volume kwi-Subacute Lumbar Herniated Disc. Ijenali yaMazwe ngaMazwe yoNyango lweKliniki, 2022, 1–9. doi.org/10.1155/2022/6343837
Choi, Y.-S. (2009). I-Pathophysiology ye-Degenerative Disc Disease. Ijenali yoMnqonqo waseAsia, 3(1), 39. doi.org/10.4184/asj.2009.3.1.39
Kaplan, E., & Bard, P. (2023). I-Ulitimate Spinal Decompression. JETLAUNCH.
Liyew, WA (2020). Iinkcazo zeklinikhi zeLumbar Disc Degeneration kunye neLumbosacral Nerve Lesions. Ijenali yeHlabathi yeRhematology, 2020, 1–13. doi.org/10.1155/2020/2919625
Scarcia, L., Pileggi, M., Camilli, A., Romi, A., Bartolo, A., Giubbolini, F., Valente, I., Garignano, G., D'Argento, F., Pedicelli, A., & Alexandre, AM (2022). I-Degenerative Disc Disease ye-Spine: Ukusuka kwi-Anatomy ukuya kwi-Pathophysiology kunye nokubonakala kweRadiological, kunye neNgqwalasela ye-Morphological and Functional. Ijenali yezoNyango lomntu, 12(11), 1810. doi.org/10.1155/2020/2919625
Taher, F., Essig, D., Lebl, DR, Hughes, AP, Sama, AA, Cammisa, FP, & Girardi, FP (2012). I-Lumbar Degenerative Disc Disease: Iingcamango zangoku kunye nezexesha elizayo zokuHlola kunye noLawulo. Ukuqhubela phambili kwi-Orthopedics, 2012, 1–7. doi.org/10.1155/2012/970752
isikhanyeli
by UGqr Alex Jimenez | Chiropractic, Ubuhlungu obungapheliyo, Ukulimala koluhlu, Ukuhamba kunye nokuguquguquka, Unyango, I-Viscerosomatic Reflex
intshayelelo
The inkqubo yemisipha iqulethe imisipha, iigaments, kunye nezicubu ezijikeleze isakhiwo samathambo kunye nezitho ezibalulekileyo. Ezi zixhobo zinemisebenzi eyahlukeneyo, kuquka ukuthutha igazi kunye nezondlo kuwo wonke umzimba kunye nokuququzelela intshukumo. Nangona kunjalo, iimeko ezingapheliyo okanye ukuguga kunokubangela iimpawu ezifana neentlungu, ukuphazamisa ubomi bemihla ngemihla nokukhokelela kwisiphene. Maninzi amayeza akhoyo, otyando kunye nolungatyando, anokunceda ukunciphisa Ubuhlungu obungapheliyo. Eli nqaku liza kuphonononga indlela iintlungu ezingapheliyo ezichaphazela ngayo abantu kunye nendlela unyango olufana ne-Muscle Energy Technique (MET) unyango lunokunceda ngayo. Sisebenza kunye nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulane zethu ukunyanga abantu abaneentlungu zemisipha ngelixa bebazisa malunga nonyango olungenalo utyando olufana nonyango lwe-MET olunokunceda ukunciphisa imiphumo yeentlungu ezingapheliyo ezinxulumene ne-musculoskeletal system. Sikhuthaza izigulana ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo kubaboneleli bethu bezonyango abanxulumene nemeko yabo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
Iintlungu ezingapheliyo zimchaphazela njani umntu ngamnye?
Ngaba ujongene neentlungu zokudubula kumalungu akho okanye izihlunu? Xa uvuka ekuseni, ngaba uziva ukuqina rhoqo kumalungu akho? Okanye ngaba ufumana iintlungu zemisipha kancinci yonke imini? Xa kuziwa kwiintlungu ezingapheliyo kwi-musculoskelet system, kunokuba nzima ukukhomba apho intlungu ikhoyo emzimbeni. Uphando lophando lutyhila ukuba intlungu engapheliyo ye-musculoskelet yingxaki kumntu kunye noogqirha babo kunye negalelo eliphambili lokukhubazeka kwihlabathi jikelele. Intlungu engapheliyo ye-musculoskeletal inokuba yinto engabonakaliyo kwaye ichanekileyo ngokuxhomekeke kubunzima kunye nezinto ezibangela ukuphuhliswa kwayo. Kubantu abaninzi abafumana intlungu engapheliyo ehambelana nenkqubo ye-musculoskelet, umsebenzi we-homeostatic kunye nokulungelelanisa kwimicu ye-muscle yabo yoluliwe ngaphaya kwemida yabo.
Izifundo zophando ezongezelelweyo zichaziwe ukuba izinto ezinje ngoomatshini, ischemia, kunye nokudumba zonke zizisusa eziphambili kwiintlungu ezingapheliyo zemisipha. Izinto ezinjengokuphakamisa / ukuthwala izinto ezinzima, ukuhlala ngokuzingisileyo, ukungasebenzi komzimba, kunye nemikhwa yokutya zonke zihambelana neentlungu ezingapheliyo kunye neentlungu ezidibeneyo, njengoko ukunyakaza okuphindaphindiweyo okanye ukungasebenzi ixesha elide kunokunciphisa okanye kunwebe ngokugqithiseleyo imicu yemisipha. Ngelo xesha, izifo ezingapheliyo ze-musculoskeletal ezifana ne-fibromyalgia kunye ne-myofascial pain syndrome zingabangela ukuba izihlunu ezichaphazelekayo zibe nzima, zivumelane, kwaye zithenda kwi-touch, ezibangela ukuba ezinye izihlunu ezijikelezayo zithathe kwaye zihlawule intlungu. Ukuza kuthi ga ngoku, iintlungu ezingapheliyo ze-musculoskeletal zinokubangela ukuba abantu abaninzi banciphise imveliso yabo, bayeke umsebenzi rhoqo, kwaye baphile ubomi bokukhubazeka.
Ukusuka kuBonwano ukuya kwiNguqu-Ividiyo
Ngaba ubusoloko ujongana nezihlunu kunye neentlungu ezidibeneyo ebomini bakho bonke? Ngaba intlungu ibinganyamezeleki kuba ichaphazela inkqubo yakho yesiqhelo? Okanye ngaba uziva ii-aches okanye ukuqina emacaleni akho okanye kwiindawo ezahlukeneyo zomzimba? Kulo lonke ihlabathi, abantu abaninzi babandezeleka ngenxa yentlungu engapheliyo ye-musculoskeletal ngexesha elithile ebomini babo, kwaye ibe ngumthwalo wentlalo / wezoqoqosho. Uphando lophando lutyhila ukuba intlungu engapheliyo ehambelana nokuphazamiseka kwe-musculoskeletal inokuchaphazela ezinye iinkalo ezininzi zobomi bomntu. Xa iintlungu ezingapheliyo ziqala ukuchaphazela amandla omntu okusebenza, zinokuba nefuthe elibi kwimpilo yengqondo yomntu. Xa intlungu engapheliyo inxulunyaniswa nokuphazamiseka kwe-musculoskeletal disorders, iphinda ihambelane nomsebenzi, njengoko abantu abaninzi abaneentlungu ezingapheliyo baye banciphisa imveliso yomsebenzi, umvuzo olahlekileyo, kunye neeyure ezilahlekileyo ezinokuthatha umvuzo wabo. Nangona kunjalo, kukho ithemba, njengoko unyango oluninzi olufikelelekayo lunokunciphisa imiphumo yeentlungu ezingapheliyo ze-musculoskeletal kunye neempawu ezinxulumene nazo. Unyango olungasebenzisi utyando olufana nokhathalelo lwe-chiropractic kunye nonyango lwe-MET lunokunceda abantu abaninzi abaneentlungu ezingapheliyo ze-musculoskeletal bafumane isiqabu esibafaneleyo. Ividiyo engentla ichaza indlela unyango olungenalo utyando olusondela ngayo intlungu engapheliyo ye-musculoskeletal, ukusuka ekuhloleni izigulane ngokubonisana nokuguqula impilo kunye nokuphila kakuhle. Ngokubuyisela impilo yabo, abantu abaninzi banokufumana isiqabu kwiintlungu zabo kwaye babuyele kwiindlela zabo.
I-MET yoNyango lweNdlela yokuNxibelela kwiintlungu ezingapheliyo
Unyango olungenalo utyando njenge-MET (ubuchule be-muscle energy) unyango lunendlela ekhethekileyo yokunciphisa intlungu engapheliyo kwi-musculoskeletal system. Kwincwadi ethi, "IiClinical Applications of Neuromuscular Techniques," uDkt. Leon Chaitow, ND, DO, kunye noDkt Judith Walker DeLany, LMT, bachaza ukuba i-fascia kunye neempawu zezicubu ezidibeneyo zifanelekile kwi-MET ngokuqalisa ukunweba abachaphazelekayo. izihlunu ezinentlungu engapheliyo kwaye zisebenzise amandla e-biomechanical ukuqalisa amandla aphantsi aphantsi ukuze andise izicubu kunye nokwandisa ukuguquguquka kwazo. Unyango lwe-MET lunceda abantu abaninzi abaneentlungu ezingapheliyo ezinxulumene nokuphazamiseka kwe-musculoskelet, njengoko uphando lubonisa ukuba unyango lwe-MET lunokunceda ukwandisa amandla emisipha ebuthakathaka kunye nokunceda ukwandisa i-ROM yomgogodla. Unyango lwe-MET alukho utyando, luyindleko, kwaye lukhuselekile ukunciphisa intlungu engapheliyo ehambelana nokuphazamiseka kwe-musculoskeletal disorders.
Ukuchonga iiPatheni
Iingcali ezininzi zeentlungu ezibandakanya i-MET ziya kuqala ngokuvavanya umntu onentlungu engapheliyo ehambelana nokuphazamiseka kwe-musculoskeletal disorders. Baza kuvavanywa ngokuvavanya uluhlu lwabo lokushukuma, ukushukuma komgogodla kunye nokuhamba ngokudibeneyo, kunye nazo naziphi na izinto ezongezelelweyo ukuphuhlisa isicwangciso somntu esijongene nomntu. Emva kokuba umcimbi wentlungu ufunyenwe, umntu ngamnye uya kusebenza kunye nabanye abaqeqeshi bezonyango ukuze bancede ukuqinisa imisipha yabo kunye nokunceda ukunciphisa iimpawu ezinjengeentlungu ezibangela kubo. Ukuza kuthi ga ngoku, unyango lwe-MET oludityaniswe nolunye unyango luluncedo kwabo banezigulo ezingapheliyo kwaye bafuna ukukhululeka kwiintlungu.
isiphelo
Abantu abaninzi abaneentlungu ezingapheliyo ze-musculoskeletal bahlala befumana ukushukuma okuncinci, izihlunu ezimfutshane, kunye neentlungu ezigqithisiweyo kwiindawo ezahlukeneyo zemizimba yabo. Intlungu engapheliyo ye-musculoskeletal yingxaki yentlalo / yezoqoqosho eye yachaphazela abantu abaninzi kwaye yabashiya bephoswa kwiziganeko ezibalulekileyo zobomi. Unyango olufana ne-MET (ubuchule be-muscle energy) unyango lunokunceda ukunciphisa intlungu ngokolula imicu ye-muscle ukunciphisa intlungu kunye nokubuyisela ukuhamba ngokubambisana emzimbeni. Xa abantu abaninzi beqala ukusebenzisa unyango lwe-MET, kunokunciphisa intlungu engapheliyo kwaye ibavumele ukuba babuyisele impilo yabo kunye nokuphila kakuhle.
Ucaphulo
Bains, D., Chahal, A., Shaphe, MA, Kashoo, FZ, Ali, T., Alghadir, AH, & Khan, M. (2022). Iimpembelelo zeTekhnoloji yaMandla e-Muscle kunye nokuPhathwa ngokuManyeneyo kwiMisebenzi yePulmonary, ukuHamba, ukuNyuswa kweZifo, kunye noBulunga obuNxulumene neMpilo boBomi kwiZigulana eziNgqongileyo zePulmonary Disease: i-Quasiexperimental Study. IBioMed yoPhando yeHlabathi, 2022, 1–9. doi.org/10.1155/2022/5528724
Bonanni, R., Cariati, I., Tancredi, V., Indusi, R., Gasbarra, E., & Tarantino, U. (2022). Iintlungu ezingapheliyo kwiZifo ze-Musculoskeletal: Ngaba uyalwazi utshaba lwakho? Ijenali yamayeza onyango, 11(9), 2609. doi.org/10.3390/jcm11092609
Chaitow, L., & Delany, J. (2002). Ukusetyenziswa kweklinikhi yobuchule be-neuromuscular. Umqulu. 2, Umzimba ongezantsi. Churchill Livingstone.
El-Tallawy, SN, Nalamasu, R., Salem, GI, LeQuang, JAK, Pergolizzi, JV, & Christo, PJ (2021). Ulawulo lweentlungu ze-Musculoskeletal: Uhlaziyo oluGxinisiweyo kwiNzululwazi engapheliyo ye-Musculoskeletal Pain. Intlungu kunye nonyango, 10(1). doi.org/10.1007/s40122-021-00235-2
Gregory, NS, & Sluka, KA (2014). Imiba ye-Anatomical kunye nePhysiological Factory to Chronic Muscle Pain. Imixholo yangoku kwiiNeuroscience zokuziphatha, 20, 327–348. doi.org/10.1007/7854_2014_294
isikhanyeli
by UGqr Alex Jimenez | Chiropractic, Ubuhlungu obungapheliyo, Ukulimala koluhlu, Ukuhamba kunye nokuguquguquka, Unyango, I-Viscerosomatic Reflex
intshayelelo
Ngokuphathelele inkqubo ye-musculoskeletal, imisipha eyahlukeneyo, izicubu kunye nemigqaliselo inceda ukukhusela umqolo kunye nezitho ezibalulekileyo ezenza umzimba usebenze. Ezi zihlunu zihlulwe ngokwamaqela ahlukeneyo anceda ukubonelela intshukumo kunye nentshukumo kundwendwe ngaphandle kokuziva zintlungu. Nangona kunjalo, xa izinto eziqhelekileyo okanye amandla okwenzakala aqala ukuchaphazela inkqubo ye-musculoskeletal system, kunokubangela uxinzelelo olungeyomfuneko kwimicu yemisipha. Ezi zinto zokusingqongileyo zingakhokelela kwiintlungu ze-muscle kunye neempawu ezihambelanayo ezichaphazela iindawo eziphezulu kunye nezantsi zomzimba. Nini iintlungu ichaphazela umzimba, inokufihla ezinye iimeko esele zikho ezinokwenza umntu azive engonwabanga. Ngethamsanqa, abantu abaninzi baya kunyango lokunciphisa iziphumo zeentlungu zemisipha kwaye babe nesicwangciso somntu abanokuthi basilandele ukukhusela iintlungu zemisipha ukuba zibuyele kwixesha elizayo. Inqaku lanamhlanje lijolise kolunye lwezonyango ezingezizo utyando ezaziwa ngokuba yi-MET (ubuchule be-muscle energy) unyango olunokunceda ukunciphisa imiphumo yeentlungu zemisipha kwaye yintoni isicwangciso sonyango lweprotocol yokunciphisa intlungu yemisipha emzimbeni. Sisebenza nababoneleli bezonyango abaqinisekisiweyo abasebenzisa ulwazi oluxabisekileyo lwezigulane zethu ukunyanga abantu abaphethwe yintlungu ye-musculoskeletal ngelixa bebazisa malunga nonyango olungenalo utyando olufana nonyango lwe-MET olunokunceda ukunciphisa imiphumo yeentlungu ze-musculoskeletal. Sikhuthaza izigulana ukuba zibuze imibuzo ebalulekileyo kwaye zifune imfundo kubaboneleli bethu bezonyango abanxulumene nemeko yabo. UDkt Jimenez, DC, unikezela ngolu lwazi njengenkonzo yemfundo. isikhanyeli
Iintlungu zemisipha ziwuchaphazela njani umzimba?
Ngaba ufumana iintlungu zemisipha, ukuqina, okanye intlungu kwindawo enye okanye ngaphezulu komzimba wakho? Ezi mpawu zifana neentlungu zihlala zibangelwa ziintlungu zemisipha. Izifundo zophando zityhiliwe ukuba iziphelo ze-nerve zamahhala kwiintambo ze-muscle zingathumela iimpawu zentlungu kwingqondo, ekhokelela ekunciphiseni imveliso kunye nomthwalo wezoqoqosho. Ukugqithisa izihlunu ngexesha lemihla ngemihla kunokubangela amanqaku okubangela, ama-nodules amancinci kwimicu ye-muscle ebangela ukuqina kunye nokunciphisa. Oku kunokukhokelela ekungalungelelaniseni kakuhle kunye neengxaki ezongezelelweyo ekuhambeni kwexesha.
Ubuhlungu be-muscle bunokuba luphawu lweemeko ezahlukeneyo, ngobunzima obuvela kwi-acute ukuya kwi-chronic. Izifundo zophando zichaziwe ukuba xa intlungu ye-musculoskeletal ichaphazela ngaphezu kwe-30% yehlabathi, inokuchaphazela kakhulu ubomi bomntu. Olu hlobo lweentlungu lunokuhambelana nokugcinwa kweengqondo zamathambo, amalunga, kunye nezihlunu kwaye kunokuchaphazela kakubi inkqubo yomntu yemihla ngemihla. Nangona kunjalo, kukho iindlela ezahlukeneyo zokunciphisa intlungu ye-muscle, apho abantu banokubandakanya ukukhulula intlungu yemisipha kunye nokunciphisa amathuba okubuya.
Intshukumo Njengeyeza-Ividiyo
Xa kuziwa kwintlungu ye-musculoskeletal, inokuba nefuthe elibonakalayo kumzimba womntu. Inokuchaphazela inkqubo yabo yemihla ngemihla, ibangele ukuba bangakwazi ukuhamba kwaye bazive bebuhlungu. Iintlungu ze-musculoskeletal zibangela ukuba imicu yemisipha echaphazelekayo iqine kwaye inkontileka. Oku kubangela ukuba izihlunu ezijikelezileyo zihlawule intlungu ye-muscle echaphazelekayo kwaye ibangele ukungahambi kakuhle komzimba. Nangona kunjalo, yonke into ayilahlekanga, njengoko unyango olukhoyo lunokunceda ukunciphisa imiphumo yeentlungu zemisipha kwaye kunokubuyisela ukuhamba komntu. Olunye lolu nyango lunyango lwe-MET (ubuchule be-muscle energy). Uphando lophando lutyhila ukuba i-MET yinkqubo ye-osteopathic ukuba iingcali ezininzi zeentlungu ezifana ne-chiropractors kunye ne-massage therapists zisebenzisa ukuphucula umsebenzi we-musculoskeletal ngokuhlanganisa amalunga, ukunweba imisipha eqinile kunye ne-facia ukunciphisa intlungu, kunye nokuphucula ukujikeleza kunye nokuhamba kwe-lymphatic. Kuba abantu abaninzi abayoluli imizimba yabo rhoqo njengoko kufuneka, izihlunu zabo zinokuqina kwaye ziqine, nto leyo ebangela ukukhula kweentlungu zemisipha. Ngoko ngokusebenzisa unyango lwe-MET, umntu ojongene neentlungu zemisipha unokubuyisela ukuhamba. Unyango lwe-MET lunokudibaniswa nolunye unyango olufana nokhathalelo lwe-chiropractic ukunceda ukulungelelanisa umzimba ngaphandle kwe-subluxation kunye nokuqinisa / ukwandisa imisipha eqinile. Ividiyo engentla ichaza indlela ukunyakaza kusetyenziswa ngayo njengeyeza lokunciphisa imiphumo yeentlungu zemisipha.
INkqubo yoNyango ye-MET
Ngokutsho kwe-"Clinical Application of Neuromuscular Techniques," ebhalwe nguLeon Chaitow, ND, DO, kunye noJudith Walker DeLany, LMT, xa umzimba ufumana amajoyina athintelweyo, ukubandakanya unyango lwe-MET lunokubonisa apho ingxaki ikhona kwi-soft musculoskeletal tissues. Xa kuziwa kubantu abaninzi abaya kunyango lwe-MET ngenxa yeentlungu zemisipha, oogqirha abaninzi banendlela yabo yokuziphatha xa bevavanya izigulana zonyango lweentlungu zemisipha.
Ukujonga kuLwimi loMzimba
Xa uvavanya izigulane ezineentlungu zemisipha, ukujonga ulwimi lomzimba wabo kunye nendlela abaziphatha ngayo kubalulekile. Oogqirha abaninzi kunye neengcali zeentlungu kufuneka ziqaphele indlela umntu aphefumla ngayo, ukuma kwakhe, kwaye ukuba kukho ukubila esikhumbeni. Ngokuqwalasela indlela umntu akhangeleka ngayo ngokwasemzimbeni, oogqirha abaninzi baya kuqala ukwenza isicwangciso sonyango ngelixa benxibelelana nesigulana ukuqokelela ulwazi oluthe kratya kunye nokudala ubudlelwane bokuthembana. Emva koko, ugqirha unokuqalisa uvavanyo lomzimba ukuze abone apho iintlungu zikhoyo emzimbeni.
Uvavanyo lweMvelo
Inxalenye ye-MET yonyango lwe-protocol yokuhlolwa komzimba ivumela ugqirha ukuba ahambe ngovavanyo olulandelelanayo olubandakanya ukuqwalaselwa, ukuvavanywa ngokubambisana kunye nemisipha, i-palpations, ukuvavanya ukunyakaza kwe-accessory, njl., Ukudala ifomula eyisiseko yokwenza isicwangciso sonyango lomntu. Uvavanyo lomzimba lwe-MET luvumela izihlunu ukuba ziphembelele ukunyanzeliswa kwemisipha kwi-fascia ejikelezileyo kwaye iguqule i-physiology ye-muscle ngeendlela ze-reflex. Ezi zoluleko zinceda amalungu athintelweyo ukuba aphinde ahlanganiswe, kwaye ancede ukolula izihlunu eziqinisiweyo ukuva ukukhululeka kwinkunkuma ye-metabolic.
Isicwangciso soNyango
Isicwangciso sonyango sonyango lwe-MET senziwa ngumntu kwaye senziwa ngokwezifiso ukuba umntu alandele ukunciphisa intlungu ye-muscle ekubuyeni kwakhona emzimbeni. Oogqirha abaninzi abaziingcali kunyango lwe-MET basebenza nabanye ababoneleli bezonyango abanxulumeneyo ukuqinisekisa ukuba umntu onentlungu unoncedo alufunayo. Unyango lomzimba, isondlo sokutya, unyango olungelulo utyando, kunye nabaqeqeshi bezempilo bonke basebenza kunye ukwenza isicwangciso somntu wezempilo kunye nokuphila kakuhle ukuze kuqinisekiswe ukuba iintlungu zemisipha kunye nezinto ezinxulumene nazo ziyaphathwa. Oku kuvumela abantu ukuba baqaphele ngakumbi imizimba yabo kwaye baphinde bafumane impilo kunye nempilo yabo.
isiphelo
Ubuhlungu be-muscle bunokuchaphazela ukukwazi komntu ukuhamba kwaye kunokuchaphazela iindawo ezininzi kwiindawo eziphezulu kunye nezantsi zomzimba. Iintlungu ze-muscle zihambelana ne-tight muscle fibers eziba nzima kwaye zinokuhlakulela amanqaku okubangela kwi-fascia kwaye kubangele ukunyakaza okuthintelweyo. Xa oku kusenzeka, kunokubangela ukuba umntu aphoswe yimisebenzi yemihla ngemihla kwaye imthintele ekusebenzeni. Ngethamsanqa unyango olukhoyo lunokunceda ukunciphisa intlungu ye-muscle ngokuhlanganisa kwakhona amalunga kunye nokwelula umsipha oqinileyo. I-MET, okanye unyango lobuchule bemisipha yemisipha, inceda ukolula i-muscle fascia kunye nokudibanisa amalungu ukuze aphinde afumane intshukumo yomzimba kwaye ancede ukunciphisa iintlungu zemisipha. Abantu abaninzi ababandakanya i-MET kwimisebenzi yabo yemihla ngemihla banokubuyisela ukuhamba kwaye baqhubeke nohambo lwabo lwezempilo kunye nokuphila kakuhle.
Ucaphulo
Chaitow, L., & Delany, J. (2002). Ukusetyenziswa kweklinikhi yobuchule be-neuromuscular. Umqulu. 2, Umzimba ongezantsi. Churchill Livingstone.
Gregory, NS, & Sluka, KA (2014). Imiba ye-Anatomical kunye nePhysiological Factory to Chronic Muscle Pain. Imixholo yangoku kwiiNeuroscience zokuziphatha, 20, 327–348. doi.org/10.1007/7854_2014_294
Puntillo, F., Giglio, M., Paladini, A., Perchiazzi, G., Viswanath, O., Urits, I., Sabbà, C., Varrassi, G., & Brienza, N. (2021). I-Pathophysiology yeentlungu ze-musculoskeletal: uphononongo olubalisayo. Inkqubela phambili yoNyango kwiSifo se-Musculoskeletal, 13, 1759720X2199506. doi.org/10.1177/1759720×21995067
Waxenbaum, JA, & Lu, M. (2020). IPhysiology, Amandla eZihlunu. I-PubMed; StatPearls Publishing. www.ncbi.nlm.nih.gov/books/NBK559029/
isikhanyeli
by UGqr Alex Jimenez | Ukuhamba kunye nokuguquguquka, Iimpawu
Ukuhlala edesikeni okanye ukuma kwindawo yokusebenzela kwindawo enye kangangeeyure ngexesha yonke imihla okanye ebusuku kunokucinezela inkqubo ye-neuromusculoskeletal system.. Oku kubangela ukuzingelwa kwamagxa okukhokelela kuxinzelelo lomzimba, intloko ebuhlungu, intamo, igxalaba, umva, umlenze, kunye neentlungu zonyawo. Ukuthatha ikhefu rhoqo ukuhamba kwaye Kumgama ngaphandle kunika izibonelelo ezahlukeneyo ezibandakanya ukukhululeka kweempawu zentlungu, ukunyuka kokujikeleza, ukuphuculwa kwesimo, ukwandisa amandla, ukuphumla kwemisipha, kunye nokuphucula impilo yonke. Apha sijonga ezolula zemisebenzi yokuhlala nokuma.
Izoluleko zemisebenzi yokuHlala nokuma
Ukuhlala okanye ukuma ixesha elide kunokuchaphazela impilo yomntu. Umzimba wenziwa ukuba uhambe kwaye ungahlali kwindawo enye ixesha elide. Ukuma nokuhlala ixesha elide kwandisa umngcipheko weemeko ezingapheliyo, ukuphazamiseka kokulala, imiba yokugaya ukutya, ukufumana ubunzima, ukutyeba, isifo senhliziyo, umhlaza kunye nesifo sikashukela. Ukunceda ukuphula umjikelo wokuhlala kwindawo enye, iingcali zincoma ukuthatha ikhefu lokunyakaza kwimizuzu enye ukuya kwemithathu yonke imizuzu engama-30 ukuya kwe-45, okanye ubuncinane kanye ngeyure.
Abantu ngabanye bayakhuthazwa ukuba bafumane iindlela zokuseka umsebenzi/inkqubo yokusebenza apho bangaphelelanga nje ekuhlaleni okanye bema kodwa babe nolungelelwano apho banokujikeleza khona, benze umsebenzi othile wedesika, bashukumise ngakumbi, njalo njalo apho umzimba ukhoyo. ukubandakanya rhoqo zonke izihlunu kwaye ungasebenzisi nje ezimbalwa ezihlala zikhokelela kwizihlunu ezisebenza ngokugqithisileyo kunye ne-postures overcompensating ezikhokelela ekulimaleni. Oku kusenokusebenzisa idesika yokuma, ukuthatha uhambo olufutshane olukhawulezayo, okanye ukolula. Ukuhamba kukhulula umzimba kwaye kunceda ukugcina ukugxila kwengqondo.
Ukubhetyebhetye Breaks
Ezi zolula zilandelayo zokuhlala kunye nokuma imisebenzi kucetyiswa ukuba yenziwe rhoqo kangangoko ukuphuhlisa imikhwa esempilweni.
- Seta i-alam yonke imizuzu engama-45 ukuya kwengama-55 kwaye wenze ukolula.
- Bamba ukolula ngalunye ubuncinane imizuzwana eyi-15-30.
- Kuphephe ukuzilolonga okanye ukolula okubangela ukungakhululeki okanye iintlungu.
Ukolulwa Kwesifuba
Abantu abaninzi baqala ukukhangela phambili. Ke ngoko, kubalulekile ukolula imisipha ye-pectoral / isifuba kunye namagxa. Abantu abaneengxaki zamagxa okanye abonzakeleyo kufuneka bakuphephe oku.
- Yima ngeenyawo zibe ububanzi bamagxa ngokuqelelana.
- Ukolula kunokwenziwa uhleli esitulweni.
- Hambisa iingalo emva komzimba kwaye, ukuba kunokwenzeka, udibanise iminwe kunye.
- Qinisa iingalo kwaye uphakamise izandla ngokukhawuleza uze uzive ukhululekile esifubeni.
- Gcina imizuzwana engama-10 ukuya kuma-30.
- Phinda amaxesha ama-5-10.
- Abantu ngabanye banokusebenzisa ibhendi yokumelana kwaye bayibambe ngaphezulu.
- Abantu ngabanye banokubeka iingalo zabo macala omabini omnyango, kwaye bacinezele ngobunono ukuya phambili de ukunweba kuvakala esifubeni.
Ndibambe ongezantsi
The ukolula umva phezulu kuya kunceda ukufumana ukujikeleza kuhamba kuzo zonke izihlunu phakathi kwamagxa egxalaba kunye nemigibe kunye namagxa.
- Qala uhleli okanye umile.
- Yolula iingalo ngqo.
- Beka isandla esinye phezu kwesinye.
- Suka ngeengalo zakho.
- Relax kwaye ngobumnene ugobe intloko phantsi.
- Yiba nomfanekiso-ngqondweni weengalo zigobele phezulu nangaphezulu kwingqukuva yentelekelelo.
- Bamba ukolula imizuzwana eyi-10 ukuya kwengama-30.
Neck ukolula
Ukuxinezeleka entanyeni kunokukhokelela kwiintloko kunye neentlungu ezingaphezulu. Ukuma kwentloko phambili kuqhelekileyo xa usebenza kwidesksi / indawo yokusebenza, ebeka ubunzima obuninzi kunye noxinzelelo kwimisipha yentamo. Intloko inobunzima obufikelela kwiikhilogram ezili-11. Ukuhlala uqaphela ukuma kunye rhoqo elula inokubonelela ngesiqabu.
- Qala kwindawo ehleliyo, umqolo uqonde kunye namagxa ngasemva.
- Yabela phantsi kwaye ubambe icala lesitulo ngesandla sakho.
- Tsala ngobunono esitulweni, ngelixa ujikelisa intloko kwelinye icala, uziva ukolula ecaleni kwentamo kunye negxalaba.
- Bamba imizuzwana eyi-10 ukuya kwengama-30 kwaye uphinde kwelinye icala.
- Phinda amaxesha amahlanu ukuya kwe-10 kwicala ngalinye.
Ukolulwa kwethanga langaphakathi
Ukolula ithanga langaphakathi kubalulekile kwi-hips kunye ne-groin. Oku Kumgama inceda ukuvula isinqe kwaye ikhuphe ukuqina kunye noxinzelelo kumzimba ongezantsi.
- Kwindawo ehleliyo, yandisa imilenze, iinzwane ngaphandle, kwaye uncike phambili ngeengqiniba emathangeni.
- Gcina umva ngqo kunye ne-abs contracted.
- Cinezela phambili ngobunono ngelixa usebenzisa iingqiniba ukutyhala amathanga ngaphandle de kube kuvakala ukolula emathangeni angaphakathi.
- Gcina imizuzwana engama-10 ukuya kuma-30.
- Phinda amaxesha amaninzi njengoko kuyimfuneko ukuze ufumane ukolula ngokucokisekileyo.
Ukwelula rhoqo kuya kunceda ukuphucula uluhlu lokunyakaza kunye nokunceda izihlunu zihambe ngokufanelekileyo. Ukunxibelelana kunokunceda abantu ukuba bafikelele okanye bagcine ubunzima obusempilweni bokuphucula indlela yokuma.
Iinzuzo Zokolula
Ucaphulo
UCooley D, uPedersen S. Uphononongo olulingwayo lokunyuka kwekhefu lokuhamba okungenanjongo emsebenzini njengendlela yokunciphisa ukuhlala ixesha elide. J Impilo yoLuntu yokuSingqongileyo. 2013;2013:128376. doi: 10.1155/2013/128376
UDaneshmandi H, Choobineh A, Ghaem H, Karimi M. Imiphumo emibi yokuziphatha okuhlala ixesha elide kwimpilo jikelele yabasebenzi baseofisini. J Indlela yokuphila Med. 2017;7(2):69-75. doi:10.15280/jlm.2017.7.2.69
UFathollahnejad, uKiana, et al. "Impembelelo yonyango lwezandla kunye nokuzinzisa ukuzivocavoca kwintloko engaphambili kunye nokujikeleza kwamagxa: ukungenelela kweeveki ezintandathu kunye nesifundo sokulandelela inyanga enye." I-BMC Musculoskeletal Disorders vol. 20,1 86. 18 Feb. 2019, doi:10.1186/s12891-019-2438-y
Feldman, uAnatol G. “Ubudlelwane phakathi koZinzo lwePosural kunye neMovement.” Inkqubela phambili kunyango lokulinga kunye nebhayoloji vol. 957 (2016): 105-120. doi:10.1007/978-3-319-47313-0_6
Korakakis, Vasileios, et al. "Iimbono zePhysiotherapist ngokuhlala ngokugqibeleleyo kunye nokuma." Inzululwazi ye-Musculoskeletal & Practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004
Lurati AR. Imiba yezempilo kunye nemingcipheko yokwenzakala ehambelana nokuhlala ixesha elide kunye nendlela yokuphila yokuhlala. I-Saf yeMpilo yaseMsebenzini. 2018; 66 (6): 285-290. doi:10.1177/2165079917737558
I-Nakphet N, i-Chaikumarn M, i-Janwantanakul P. Impembelelo yeentlobo ezahlukeneyo zokungenelela kokuphumla kwintamo kunye nomsebenzi we-muscle we-shoulder, ukubonwa kokukhathazeka kunye nokuvelisa kubaqhubi be-VDU abaneempawu: Ulingo olulawulwa ngokungahleliwe. Int J Occupy Saf Ergon. 2014;20(2):339-53. doi:10.1080/10803548.2014.11077048
Sanders, uMartha J, kunye noClaudia Michalak Turcotte. "Ukuma kwenza ukuba kugqibelele." I-FDA yanamhlanje: ijenali esemthethweni yenyanga yeFlorida Dental Association vol. 25,2 (2013): 62-5.
Shaghayegh Fard, B et al. "Uvavanyo lokuma kwentloko phambili kwindawo yokuhlala kunye nokuma." Ijenali yaseYurophu yomgogodla: ukupapashwa ngokusemthethweni kwe-European Spine Society, i-European Spinal Deformity Society, kunye neCandelo laseYurophu leCervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x
by UGqr Alex Jimenez | ukuphila qete, Ukuhamba kunye nokuguquguquka
Amalungu ziindawo ze-musculoskeletal apho amathambo amabini adibanisa. Amalungu anezicubu ezithambileyo eziwajikelezileyo, njenge-cartilage, i-tendon, kunye nemigqa. ICartilage yinyama eguquguqukayo egquma iziphelo zamathambo kwindawo edibeneyo. I-tendon zizibopho phakathi kwemisipha kunye namathambo adibanisa yonke into ukuqalisa ukunyakaza okuhlangeneyo. Kwaye i-ligaments luhlobo lwebhulorho edibanisa amathambo amalunga ukugcina umzimba uzinzile xa uhamba. Emva kokulimala, amajoyina kufuneka asebenze, anwebe, kwaye ahlanjululwe ukuze abuyele kumsebenzi ofanelekileyo kunye nenkxaso. Inkqubo yokubuyisela umntu kwi-chiropractic iya kubandakanya imithambo ejolise kuzinzo oludibeneyo.
Ukubuyiselwa kwimo yesiqhelo yokwenzakala ngokudibeneyo
Amagxa, ingqiniba, izihlahla, amaqupha, amanqina, amadolo kunye namaqatha ngamalunga. Umnqonqo ukwakhiwe ngamalunga. Inyathelo lokuqala lokufumana uzinzo oludibeneyo emva kokwenzakala komzimba osezantsi kukuvavanya amalungu:
Ugqirha, i-chiropractor, okanye i-therapist iya kujonga umdibaniso kunye nokuvavanya ubuthathaka okanye ukusilela kwizicubu ezithambileyo, iintambo, iigaments kunye ne-cartilage.
- Abantu ngabanye banokuba neemeko, izifo, okanye ukulimala okuchaphazela amalunga, okubangela ukungasebenzi.
- Ukulungisa iintsilelo kunokufuna ukuteyipha, ukuqhobosha, umthambo, okanye utyando.
- Ukuzinza okuhlangeneyo kufumaneka ngokuzivocavoca okuthe ngqo, ukulungelelaniswa kwempahla, uluhlu lwentshukumo, ukuguquguquka, amandla kunye nokunyamezela.
- Abantu kufuneka bathathe inxaxheba kwinkqubo yokubuyisela kwisimo sangaphambili ukuze bachache ngokupheleleyo kumonzakalo wabo.
I-Proprioception kunye ne-Neuromuscular Training
Neuromuscular uqeqesho kunye nokufaneleka kubalulekile kuzinzo oludibeneyo.
- Ulawulo lwe-Neuromuscular yimpendulo engekho zingqondweni kwiintshukumo ezidibeneyo ngaphandle kokwazisa.
- Yindlela abasebenzi okanye iimbaleki eziziqhelanisa ngayo nepavumente engalinganiyo okanye ukuguqula ubunzima babo ukuze bahlale belungelelene kwindawo yokuthambeka okanye kwizinyuko.
- Ukufumana kukwazi ukubona indlela umzimba ohamba ngayo kwindawo esingqongileyo.
- Ivumela ukunyakaza komzimba kwaye iphendule ngaphandle kokucinga ngokucinga malunga nalapho umzimba ukhoyo.
- Imiqondiso yolwazi ibona indawo edibeneyo, intshukumo yelungu, icala, kunye nesantya.
- Umdibaniso kunye nenqanaba eliphezulu lokulawula i-neuromuscular kunye ne-proprioceptive system eqeqeshiweyo inokuphendula ngokufanelekileyo kwimikhosi eyahlukeneyo ebekwe kuyo ngexesha lomsebenzi, ukunciphisa umngcipheko wokulimala.
- Ukuzivocavoca ngokufanelekileyo kuqeqesha abaxhasi abadibeneyo ukuba baziqhelanise ngaphambi kokuba baqalise intshukumo enokuba yingozi / eyingozi.
Uqeqesho ekuJoliswe kulo
- Ngokuthe ngqo kumonzakalo womntu, imithambo ethile idityaniselwe ukubuyisela/ukufunda kwakhona iisethi zezakhono kunye nokusetha kwakhona iipatheni zentshukumo ezizenzekelayo.
- Uqeqesho lwezakhono luphucula ukukwazi ukwenza uhlengahlengiso ngokukhawuleza kwaye lucuthe amandla okuba mandundu okanye enze enye inzakalo.
- Research uye wafumanisa ukuba abantu abathatha inxaxheba kwi-neuromuscular retraining baye baphucula ukusebenza kwe-muscular kunye nokusabela kwiinguqu xa kuthelekiswa nalabo abangabandakanyi ukuzivocavoca kwakhona.
- Abaqeqeshi kunye nabanyangi basebenzise imithambo ye-neuromuscular ukuthintela kunye nokuvuselela ukulimala kwe-ACL.
UNyango loNyango loNyango lokuBuyiselwa kwiNdawo ezisezantsi
Ezilandelayo umzekelo wenkqubo yokuvuselela umthambo ingasetyenziselwa ukubuyisela iziphelo ezisezantsi. Imithambo kufuneka yenziwe kancinane kwiiveki ezininzi. Ukuzivocavoca konyango kufuneka kudibaniswe kunye noluhlu olufanelekileyo kunye nolucothayo lwenkqubo yokunyakaza kunye nokomeleza. Abantu kufuneka bahlale besebenza kunye ne-chiropractor kunye nonyango lomzimba ukuphuhlisa inkqubo efanelekileyo kakhulu yokulimala kunye nokulinganiselwa okuthile.
Ibhalansi yomlenze omnye
- Zama ukuma ngomlenze omnye imizuzwana eyi-10 ukuya kwengama-30.
Ibhalansi yomlenze omnye onamehlo avaliweyo
- Yima ngomlenze omnye imizuzwana eyi-10 ukuya kwengama-30 amehlo akho evaliwe.
Ibhodi yokulinganisa kunye neHalf-squats
- Ibhalansi kwi a ibhodi eshukumayo.
- Yenza i-half-squats ezilishumi ezicothayo, ezilawulwayo.
Amanyathelo anyukayo
- Yiya kwibhodi yebhalansi.
- Beka ibhodi yokulinganisa, umqamelo othambileyo, okanye i-foam pad 6 ukuya kwi-intshi ezi-8 ngaphezu kwendawo yokuqala.
- Nyathela kalishumi.
Inyathelo Downs
- Yehla kwibhodi yomncono.
- Beka ibhodi yokulinganisa, umqamelo othambileyo, okanye i-foam pad 6 ukuya kwi-intshi ezi-8 ngaphantsi kunokuqala.
- Yehla izihlandlo ezilishumi.
IiHops zomlenze omnye
- Qhubela phambili kwaye ugxile ekuhleni ngokufanelekileyo.
Imitsi yeNdawo yomlenze omnye
- Hop ukusuka kwenye indawo ukuya kwenye indawo emgangathweni.
Guqula Umzimba Wakho
Ucaphulo
Akbar, Saddam, et al. "Iimpembelelo zoqeqesho lwe-neuromuscular kukuqina komzimba kwimbaleki kwimidlalo: Uphononongo olucwangcisiweyo." Imida kwiPhysiology vol. 13 939042. 23 Septemba 2022, doi: 10.3389 / fphys.2022.939042
Borrelli, uJoseph Jr et al. "Ukuqonda ukwenzakala kwe-Articular Cartilage kunye noNyango olunokubakho." Ijenali ye-orthopedic trauma vol. 33 Suppl 6 (2019): S6-S12. doi:10.1097/BOT.0000000000001472
UCote, uMark P, kunye nabanye. "Ukuvuselelwa kwezahlulo ezidibeneyo ze-acromioclavicular: ingqwalasela esebenzayo kunye nengasebenziyo." Iiklinikhi kumayeza ezemidlalo vol. 29,2 (2010): 213-28, vii. doi:10.1016/j.csm.2009.12.002
Jeong, Jiyoung, et al. "Uqeqesho lwamandla angundoqo lunokutshintsha i-Neuromuscular and Biomechanical Risk Factors for Anterior Cruciate Ligament Injury." Ijenali yaseMelika yamayeza ezemidlalo vol. 49,1 (2021): 183-192. doi:10.1177/0363546520972990
Porschke, Feliks, et al. "Buyela emsebenzini emva kozinzo oluhlangeneyo lwe-acromioclavicular: isifundo sokulawula imeko." Ijenali yotyando lwamathambo kunye noPhando vol. 14,1 45. 12 Feb. 2019, doi:10.1186/s13018-019-1071-7
UVařeka, mna, kunye noR Vařeková. "Kontinuální pasivní pohyb v rehabilitaci kloubů po úrazech a operacích" [Intshukumo eqhubekayo yokwenziwa kokuvuselelwa ngokudibeneyo emva kokwenzakala kunye notyando]. Acta Chirurgie orthopaedicae et traumatologiae Cechoslovaca vol. 82,3 (2015): 186-91.
by UGqr Alex Jimenez | ukuphulula umzimba womntu ngobunono, Ukuhamba kunye nokuguquguquka, Iimpawu
Ukuqina komzimba kuqhelekileyo, ngakumbi njengoko umzimba ukhula. Ukuqina kunokubangelwa ngumsebenzi onzima, ukungabikho kokuzivocavoca umzimba, okanye iimeko ezithile. Izizathu ziyahluka kumntu ngamnye. Abanye baziva beqinile xa bevuka, ngelixa abanye beba lukhuni emva kokuyeka umsebenzi wokuzivocavoca. Kwabanye, ukuqina kusenokubangelwa kukuziqhelanisa nokuma ngendlela engafanelekanga, ukuzilolonga ngamandla, okanye into entsha umzimba oqalisa ukuyiqhela. Kukho iindlela ezininzi zokuthintela kunye nokunyanga ukuqina, kungakhathaliseki ukuba yintoni isizathu, kubandakanywa neentshukumo ezijoliswe kuzo, ukulungiswa kokuma, umzimba. Uxinzelelo, ukulungiswa kwe-chiropractic, ukolula, kunye ne-massage yonyango.
Ukuqina komzimba
Ukwazi unobangela wokuqina komzimba kunye nendlela yokuwukhulula kunokunceda ukukhusela kunye nokunyanga imeko ukuze umzimba usebenze ngcono. Kubalulekile ukubonana nochwepheshe bezempilo ngokukhawuleza ukuba ukuqina kubangelwa kukwenzakala, okukhatshwa ziintlungu, akuhambi nonyango lwasekhaya, okanye ukuba unobangela wokulunywa yisinambuzane okanye usulelo lunokuba ngunobangela.
- Abantu kufuneka bathethe nengcali yezempilo ngokuqina rhoqo okuphazamisa umgangatho wobomi babo.
- Amaxesha amaninzi, ukuqina kunokunyangwa ekhaya kwaye kuncitshiswe ngamanyathelo okuthintela.
- Hlala usebenza kodwa ungabi nzima kakhulu de umzimba uqhelane nomsebenzi.
- Iindlela ezahlukeneyo zokunceda ziquka ibhafu efudumeleyo, ishawa yokuphulula umzimba, okanye ukuziphulula.
Umsebenzi onzima okanye umthambo
- Izihlunu zenza iinyembezi ezincinci xa zisebenza okanye zisenza umsebenzi onzima, ngakumbi xa umzimba ungasetyenziswanga ngamandla okanye ubude.
- Ezi nyembezi ziqhelekile kwaye zinceda ukwakha izihlunu ezinkulu kwaye zomelele.
- Abantu banokuziva beqinile kwaye bebuhlungu iiyure ezingama-24-72 njengoko umzimba uzilungisa.
- Ukuvuvukala okujikeleze amalunga / ulwelo lwe-synovial emva komsebenzi onzima okanye ukunyakaza okuphindaphindiweyo sesinye isizathu.
Ukungasebenzi
- Ukujikeleza kuvelisa i ulwelo olujikelezayo oko kuthambisa amalungu.
- Xa intshukumo yomzimba iyeka, njengokulala okanye ixesha elide elichithwe uhleli, usebenza, okanye ubukele iTV, ukuveliswa kolwelo kuyacotha, okukhokelela kukuqina komzimba.
- Ukungabikho kwamanzi emva kokunyakaza kunokwenza umzimba uzive uqinile xa ubuyela emsebenzini.
Ukuma okungenampilo
- Umzimba unokuba lukhuni kwaye ube buhlungu xa ubambe umzimba rhoqo ngendlela ecinezela imisipha, imisipha kunye nemigqa.
- Ukuhlala okanye ukuma ngokungalunganga kwi-setup ye-workstation engafanelekanga okanye imikhwa ye-postural igalelo kubunzima kunye neengxaki ze-musculoskeletal.
Iimeko Zonyango
- Iimeko zonyango zinokubangela ukuqina okufana ne-rheumatoid arthritis, isifo seLyme, isifo se-thyroid, iingxaki kunye ne-sprains, kunye namanqanaba aphantsi e-vitamin D.
- Jonga unyango ukuba ukrokrela naziphi na izizathu zonyango ezibangela ukuqina komzimba.
uthintelo
Ngokuxhomekeke kwisizathu esibangela ukuqina komzimba, kukho iindlela zokuthintela.
Shushubeza
- Ukufudumala ngaphambi kokuba nawuphi na umsebenzi womzimba ukhulule izihlunu ngaphambi kokuba usebenze ngokupheleleyo.
- Ubuhlungu buya kubakho kwaye buyinxalenye yenkqubo yokulungisa izihlunu.
- Ukufudumala ngokufanelekileyo kunokunceda ukulungiswa kuhambe ngokukhawuleza.
Ukuhamba kunye nokuguquguquka kwekhefu
- Ukuthatha ikhefu ekungenzini ngokuphakama nokuhambahamba, ukuhamba, okanye ukwenza iintshukumo zokuhamba kunokunyusa imfihlo ye-joint fluid, ukuthintela ukuqina, kunye nokunciphisa imiphumo emibi ye-postural osenokuba uyenzile.
- Cwangcisa ixesha ukuqhawula amaxesha okungasebenzi kunye nokujikeleza.
- Phakama imizuzu emi-5 rhoqo ngeyure ukuhambisa izihlunu kwaye ufumane igazi elihambayo.
Hlala unolwazi ngePomo kunye neFomu
- Ukuqaphela i-Postural kunokunceda ukukhusela ukunyanzeliswa kwemisipha ekhokelela ekuqineni.
- Ukulungelelanisa indawo yokusebenza kunye nokuma kunokunceda ukuthintela ukuqina.
- Ikhonkco elingasemva: intloko, intamo, i-torso, kunye nemilenze ihambelana neenyawo eziphantsi kunye nomqolo oxhaswayo.
Hlala Usebenza
- Ukugcina ukunyakaza kwemisipha kugcina ukujikeleza kwegazi, okunokunceda ukunciphisa ukuqina.
- Ukuzivocavoca kunceda ukunciphisa ukuvuvukala, kwandisa imveliso ye-synovial fluid, kwaye inceda ukuqinisa imisipha.
Ukubuyisela ngokuSebenzayo
- Ukuthatha inxaxheba kuyo ukubuyiswa okusebenzayo inokunceda ukuzisa ukuhamba kwegazi kwizihlunu kunye nokuthintela ukudumba.
- Imisebenzi ye-cardiovascular light ibandakanya ukuqubha, ukukhwela ibhayisekile, ukuhamba, okanye iintshukumo zomzimba.
Isondlo esichasene nokudumba
- Ukutya okuchasene nokudumba okunjengokutya kweMeditera, okubandakanya amafutha anempilo, iziqhamo ezininzi kunye nemifuno, iiprotheyini ezibhityileyo, ukutya kwaselwandle, kunye nokutya okuziinkozo, kunokunceda ukunciphisa iintlungu nokuqina.
- Ukufumana i-vitamin D eyaneleyo kunokunciphisa ukuqina.
Ukubuyiselwa kweChiropractic Flexibility
Uhlengahlengiso lwe-Chiropractic, i-decompression, i-MET, kunye neendlela zokwenza i-massage yonyango inokunciphisa ubuhlungu bemisipha kunye nokuqina kunye nokubuyisela ukusebenza komzimba. Iqela le-chiropractic liya kuvavanya umntu ngamnye, lixilonga isizathu / s, kwaye liphuhlise isicwangciso sonyango lomntu. Iqela liza kubonelela ngoqeqesho lwe-posture, ukunweba umzimba, ukusebenzisa i-massager ye-percussive okanye i-foam roller ukuze iphule imisipha eqinile, eqinile kwaye ikhulule i-adhesions yezicubu.
Phucula Indlela Yakho Yokuphila
Ucaphulo
Mailey, uEmily L et al. "Ukuthelekisa iziphumo zeendlela ezimbini ezahlukeneyo zokuphumla ekuziphatheni kokuhlala phantsi kwimeko yokwenyani yehlabathi: Ulingo olungacwangciswanga." Iingxelo zamayeza othintelo vol. 4 423-8. 9 Agasti 2016, doi:10.1016/j.pmedr.2016.08.010
Schleip, uRobert, kunye noWerner Klingler. "Iipropati zekhontrakthi ezisebenzayo ze-fascia." I-Clinical Anatomy (eNew York, NY) vol. 32,7 (2019): 891-895. doi:10.1002/ca.23391
Shimoyama, Daisuke, et al. "Ukuthembeka komlinganiselo wokuqina kwemisipha yamagxa usebenzisa i-strain ultrasound elastography kunye ne-acoustic coupler." Ijenali ye-ultrasonics yonyango (2001) vol. 48,1 (2021): 91-96. doi:10.1007/s10396-020-01056-0
Trube, Niclas, et al. "Indlela ukuqina kwemisipha kuchaphazela ngayo indlela yokuziphatha komzimba womntu." Ubunjineli be-Biomedical kwi-intanethi vol. 20,1 53. 2 Jun. 2021, doi:10.1186/s12938-021-00876-6
Weerapong, Pornratshanee, et al. "Iindlela zokusilalisa kunye nefuthe ekusebenzeni, ukubuyiswa kwemisipha, kunye nokuthintela ukulimala." Iyeza lezemidlalo (Auckland, NZ) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
