Ukulimala kwe-Hip ngenxa yeMechanics yokuBaleka engafanelekanga

Ukulimala kwe-Hip kudla ngokungaqhelekanga kwiintlobo zokulimala phakathi kweimbaleki, njengoko ezi zingenzeki ngokukhawuleza, kunoko, iiyure eziqokelelweyo zoqeqesho zingabangela ngokuqhubekayo uluhlu lweempawu ezibuhlungu.

Phantse ipesenti ze-3.3 kwi-11.5 iipesenti zabagijimi abade bebahluphekile ukulimala kwezemidlalo ngenxa yokuqhubela phambili, apho iimeko ezinobungozi zikholelwa ekubeni zenze igalelo kwi-14 ipesenti yazo zonke iimfuno zezemidlalo. Enyanisweni, ukulimala kwe-hip kwakha phantse kwisithandathu sezinto zonke ezenzakaliswe ngabadlali. Ukongezelela koko, ngenxa yobunzima be-hip kunye nezakhiwo zayo ezizungezile, malunga neepesenti ze-30 zokulimala kwe-hip azifumaneki. Ngaphandle kokulungiswa kwengxaki yokuqala, ukuphindaphinda okanye ukuphazamiseka okuqhubekayo kunokulandela.

I-Anatomy ye-Hip

I-hip inokuchazwa njengebhola kunye nomxube we-socket, ibhola ivela kwintloko yentombi kunye nesiseko kwi-acetabulum ye-pelvis. Ubunzulu beeteksi bonyuka ngenxa yoluhlobo oluthile lwezicubu eziyaziwa kakhulu kwi-fibrocartilage lining of the labrum, ephantse ifana ne-cartilage efumaneka emadolweni. Ubunzulu obongezelelweyo obongezelelweyo kwi-acetabulum inamathela kwibhola ngaphakathi kwesikhokelo ukuze kuvumeleke ukuzinza okuyimfuneko ukuxhasa ukudibanisa kwe-hip kunye nemisipha kunye nezigulane ezijikelezayo. Isibhedlele senziwe ngamagqabantshintshi amaninzi ancedisayo ekuboneni intlungu kunye nokuqonda kunye nokulinganisela kokubambisana emzimbeni, ekubhekiswe kuwo njengento engafanelekanga. Isakhiwo sinikela phambili, ngasemva, kunye naso kwicala ekuhambeni kwinqanaba, kwaye livumela ukuba lijikeleze ngaphakathi kwaye liphume. Ukuhamba okuhambelanayo komlenze, kunye nesantya kunye namandla okusebenza, sisona sizathu esibangeleyo kwiindlela ezahlukeneyo zokulimala kwe-hip phakathi kwabadlali.

 

 

Iimpawu zeBiyochanics

Ukuqonda umatshini wokusebenza kunye nenkqubo yempembelelo ekudluliselwa kuyo ngomzimba, umjikelezo wokusebenza unokucaciswa ngezigaba ezimbini. Isigaba sokuqala sibizwa ngokuthi isigaba sesigxina, apho unyawo luya khona emhlabeni, kwaye isigaba sesibini sibizwa ngokuthi isigaba sokuguquka, unyawo luhamba emoyeni. Isigaba sesigaba siqala xa isithende sidibene nomhlaba. Ebhekiselwe njengendawo ephakathi, esi sigaba esiphakathi senziwa xa kukho konke okulandelwayo unyawo, kuthethwa ngokuba yisigaba sokumisa. Ngeli nqanaba, idolo kunye neenqaqa ziguquguquke ngokupheleleyo ukuze bakwazi ukufumana impembelelo emhlabathini, ukusebenza njengentsimbi yokulawula ukufika. Umlenze ke usindise amandla okwehliswayo ngaphakathi kwezihlunu. I-hip, idolo kunye ne-ankle kwandiswa ngokusebenzisa i-recoil kwi-muscle ukugqiba isigaba sokukhupha kunye nokunyusa umzimba ukuya phezulu.

Ngexesha lokubaleka komgama omde, inqanaba lokuma lihlala ixesha elide ngenxa yomgama omde wombaleki. Isigaba se-stance sikwabonisa i-hip joint malunga nokuphindaphinda kahlanu ubunzima bomzimba womntu xa kuthelekiswa nobunzima bomzimba bomntu obuphindwe kathathu ngexesha lesigaba sokujingi. Xa iimbaleki zibaleka ngokukhawuleza, zichitha ixesha elincinci emhlabeni, zithobela amandla amancinci adluliselwa kwiindawo ezisezantsi.

Izihlunu kunye nezicubu ze-hip, idolo kunye ne-ankle zisebenza kunye ukulawula ukunyakaza kwamalungu kunye nokunciphisa amandla abekwe kuwo. Bachanekile kumandla okusabela avela emhlabeni anyanzela izakhiwo ukuba zivumelane ngokufanelekileyo. Ubunzima kunye nomhlaba wembaleki okanye umgama omde abawubalekayo, ukuvuselela ngakumbi ngokuqhelekileyo kufunwa yizakhiwo ukukhulula amajoyina kunye nokuthatha amandla omthwalo owongezelelweyo. Njengoko imbaleki nganye inesimbo sayo sokubaleka esisodwa, kwithuba lexesha, ipateni engaguqukiyo yokubaleka kunye nempembelelo eziyifumanayo kwezi mpembelelo zikhankanywe ngasentla ekugqibeleni igqithile kumda womntu. Le nhlanganisela yezinto ngokuqhelekileyo iyona nto ibangela ukulimala kwe-hip phakathi kwabadlali abaninzi.

 

 

Iziphumo zokubaleka kwi-Hip

Impembelelo yokuqalisa isebenza ngesiteleka sezithende sesigaba sokusebenza. Ngokuxhomekeke kubude bexesha lokuqhagamshelana, ubukhulu kunye nendlela umqhubi onzima ngayo ekuhlaleni isithende sakhe, ubungakanani beempembelelo ziyahluka. Abagijimi abanempembelelo kwi-midfoot bakholelwa ukuba banamava amaninzi kakhulu kunomnye umgijimi.

Njengamaxesha amaninzi achazwe ngabaqeqeshi abaninzi bezempilo, umthwalo omnye ungalimaza okanye ulimaze i-cartilage ye-articular kwaye ibhuqe i-labrum, edla ngokuqhelekileyo emva kohambo olungalindelekanga okanye ukuwa. Ngokuqhelekileyo, kunokuba kunjalo, umthwalo wokuphindaphinda ekusebenzeni okanye imisebenzi efana nayo inganciphisa intlepheko emancinci encinci ukuya ekuhlanganyeleni, ukuqokelela umonakalo onokunciphisa le ngxube ye-cartilage kwaye kubangele ukukrazula kunye nokuboya iimboti. I-hip iqukethe imizimba ye-flexor, njenge-linoopsoas, i-sartorius, i-rectus femoris, i-fasciae latae kunye ne-pectineus, eyenzelwe ukutshintsha ukuze ilandele ukuphazamiseka kwefuthe. I-pelvis iya kuthi ilandele ngokujikeleza emva, ihlinzeke indawo eyongezelelweyo yokuhamba. Kuya kwandula, ngokusebenzisa i-adductor longus, i-adductor brevis, i-adductor magnus kunye ne-pectineus, eya kuthi emva koko ilandele ukukhishwa, ngokuyinhloko isebenzisa i-gluteus medius, ukuze iguqulwe i-terminal kwaye ikhuphe. I-hip iya kwandula isuke kwandiso, apho umlenze uqhubeka ubuyela emuva, ukuqhubela umzimba phambili, ngokuyinhloko usebenzisa i-gluteus maximus njengoko i-pelvis iqhubela phambili ukulungelelanisa imisebenzi ye-hip joint.

Ukuba nayiphi na yale ntshukumo iguqulwa ngexesha lokwenziwa komzimba, impembelelo yefuthe elibhekiswe emzimbeni iya kudluliselwa ngokungalunganga, okwenza ukuba i-pelvis ibe yinto engaqinisekiyo kwaye yongezelela ubunzima obunzima ngokumelene neengxube ze-hip kunye nezihlunu. Ukuphindaphinda nokunyamekela ubunzima kunye namandla kunokudala ukuqokelela kwintlungu, okukhokelela kwiindidi ezininzi zokulimala kwe-hip kunye neengxaki.

Hip Pathologies

Uluhlu lweentlobo ezinobungozi be-hip lunokuchaphazela abagijimi kunye nabo bachaphazelekayo kwezinye iindidi zemidlalo kunye nemisebenzi yomzimba. Iingxaki eziqhelekileyo zilandelayo:

Imisipha ye-Muscle, ingahlakulela kwaye ifuthe nayiphi na imisipha kunye nezicubu ezibandakanyekayo kwi-biomechanics yemvelo yomlenze, ngokukodwa ukuba ezi zilawulwa ngokugqithiseleyo ngenxa yokulungelelaniswa kakubi kunye neendlela. Iintlobo ezixhaphakileyo zezidumbu ezenza ukulimala kwe-hip kuvela kwi-linoopsoas ngenxa yokugqithisa kwe-hip kunye nefuthe elibi ngelixa i-hip iguquguqukayo kwaye inani elithinteleyo lomthwalo lifakwe kwiimisipha. I-gluteus medius inokulimala okanye ukulimala xa umgijimi okanye umdlali ophezulu-adducts, echazwe njenge-inward movement of the hip, ngexesha lokusebenza kwawo kunye ne-gluteus medius tendon ziyakucasulwa ngokunyaniseka ngokuthe ngqo kwintsimbi ye-hip.

I-trochanteric Bursitis, ibonakalisa ukuvuvukala nokuvuvukala kwesikhwama esigcwele amanzi esaziwa njenge-bursa, esingaphantsi kwe-trochanter ephezulu ngapha nangapha. I-bursa inikezela ukuhamba okufanelekileyo kwi-band i-iobibial efunyenwe kwisithambo se-hip, nangona kunjalo, ukucheba rhoqo kunokukhokelela ekucaseni nasekuvukeleni.

I-Femoroacetabular impingement, okanye i-FAI, iyenzeka xa i-femur icinezela i-acetabulum, ngokuyinhloko ngexesha lokuhamba kwe-hip apho amathambo kunye nezinye izakhiwo zihamba khona. Ukufakela i-pincer apho i-acetabulum igxotha umlomo othe wodwa unokubangela ukulimala kwe-hip okanye ukufakwa kwe-CAM kungenza intamo yesifazane ikhule i-ridge ye-bone, okwenza ezinye iintlobo zeengxaki. I-FAI engabonakaliyo ingaqhubela phambili iinyembezi ngenxa yokuba ithambo elongezelelweyo lingaphinda litshise i-labrum.

Iinyembezi zeLabral, zichazwe ngokuchanekileyo njengokutshatyalaliswa kwebhubri ejikeleze idibene kunye ne-acetabulum. Ezi ziqhelekileyo zivela emva kwesiganeko esibi okanye ukulimala okanye ngenxa ye-microtraumas ezongeziweyo kwixesha elide.

Ukubuyisela kwisimo sangaphambili kunye noThintelo

Ngenxa yobuninzi beemeko ezinobungozi ezinokuchaphazela umdlali wamanje, ukuxilongwa ngokufanelekileyo okwenziwa ngumqeqeshi ojongene nokunakekelwa kwempilo, njenge-chiropractor okanye umphathiswa wezonyango, kubaluleke kakhulu ekuphuhliseni isicwangciso sonyango esifanelekileyo. Eyona nto ibalulekileyo, abagijimi abanesifo esele bafumana i-hip ukuxhatshazwa kufuneka baphephe ngokuphindaphindiweyo okanye kwixesha eliqhelekileyo le-hip ukukhusela ezinye iingxaki. Ukuba i-flexion ayinakuphetshwa, umzekelo, xa uhleli, ngoko umntu uya kuncika emva okanye angene kwi-extension. Ukuhamba ngeebhayisikili kunye nokuhamba kwindlela yokuhamba ngeendlela zokuhamba ngeendlela ezifanelekileyo ukuqeqeshwa kwe-cross-training training for accidents of hip njengoko zikhuthaza ukujikeleza kwe-hip kunye nokujikeleza kwangaphakathi, kubangele ukugxilwa kwe-acetabulum. Ukubhukuda kuvunyelwe kule miba njengemidlalo engenamchaphalelo kwaye kugwema ezi ndawo.

Ezi zigaba zithathu zokuvuselela ziyakulandelwa ngokulandelelana okanye zinokudibanisa ukukhusela ukulimala kwe-hip.

Okokuqala, umntu angakwazi ukuqhubeka nokuqinisa izidumbu ze-glutus, ngokuyinhloko i-gluteus medius kunye ne-maximus ngokuzimeleyo ngokwenza umsebenzi olandelayo. Umntu ngamnye kufuneka abhuqe emhlane emva kokugcina amagolo abo egobile kwaye ebeka iingalo zawo ngamacala abo. Emva koko, ukubeka ibhinti yokumelana neentambo zabo kuya kunceda ukuguqa amadolo ndawonye. Umntu angazama ukubenza bahlukane ngokuxhasana nebhanti, kusebenze i-gluteus medius. Emva koko, umgijimi unokunyanzelisa ngokugqithiseleyo kwizithende zokuphakamisa izikhwelo zakhe aze abuyele phantsi, ebambe isikhundla sesibini imizuzwana phambi kokuba abuyele kwindawo yokuqala. Olu hlobo lufanele luphindwe rhoqo kwiiseti ze-10.

 

 

Kwakhona, umntu ngamnye unokwenza omnye umthambo owomelezayo ngokulala ngecala nge-hip echaziweyo ngaphezulu. Ukugcina iinyawo zabo kunye, umntu ochaphazelekayo kufuneka aphakamise idolo phezulu ukuya phezulu ukuya ekujikelezeni kwangaphandle, kusebenze i-gluteus medius kunye nokuthintela i-hip ekubeni i-adducting. Kubalulekile ukuba umgijimi alawule idolo ekubuyeni ukuqala indawo yokugcina ukulawulwa kwemisipha ye-eccentric kunye nokuphucula ukuzinza okukhulu kwe-hip. Lo msebenzi kufuneka uphindwe kwiiseti ezintathu zokuphindaphinda kwe-10.

 

 

Okwesibini, ukuqinisa zonke iiphelo eziphantsi, umntu kufuneka ahlanganise ukunyakaza ukubandakanya amanye amaqela omzimba kunye nokuphucula uzinzo. Ukufezekisa oku, umntu kufuneka enze i-lunge nge-twist ngokuthatha isinyathelo ngokuya phambili kunye nomlenze ocacileyo kwaye uqhubeke ugoba ngamadolo kunye neenqana kanyekanye, uqinisekise ukuba ungaguquli u-hip ngaphezu kwama-60 degrees. Ngesinye sezikhundla ezithile, umdlali ochaphazelekayo unokuqhubeka nokujikeleza umzimba wakhe ukusuka kwesokudla ukuya kwesobunxele, ngokukhawuleza ebuyela kwindawo yokuqala ukuqinisa intloko nokuphucula ukuzinza kwe-pelvic. Lo msebenzi kufuneka uphindwe kwiisethi ze-10 njengoko lowo uthatha inxaxheba uyakwazi ukwenza njalo.

 

 

Kwakhona, umntu angenza omnye umzenzelo ukuqinisa iziphelo ezingezantsi ezibizwa ngokuba ngumlenze womlenze owodwa kunye ne-twist. Emile emlenzeni ocacileyo ngelixa i-pelvis isendaweni yokungathathi hlangothi, umdlali unokuqhubeka nokulolu hlobo ngokugubungela emlenzeni nasemadolweni kwisithuba sokusikwa. Ukugcina idolo emva kwezwane, umgijimi kufuneka ajikeleze umzimba wakhe ngasekunene nakwesobunxele ngenkathi egcina umqolo wabo uqonde, ngokuqhubekayo kusebenze i-gluteus maximus kwaye inzima kwimisipha yomqobo. Lo msebenzi unokuphindwa ngokuphindaphindiweyo kwiisethi ze-10.

 

 

Kwaye ekugqibeleni, ukuqinisa umlenze nokuphucula ukunyakaza okusebenzayo kweepatheni zokuqhuba, abadlali abanokulimala kwe-hip bangaqhubeka ukwenza oku kulandelayo. Ukunyuka komlenze kungagqitywa ngokuba ngumdlali omileyo kunye neenyawo zakhe. Umntu kufuneka ahlasele i-hip yakhe ecacileyo ngelixa egcina ukuzinza kwe-pelvic engekho hlangothi, ukuqinisekisa ukuba izibilini aziphiki okanye zijikeleze. Phinda iiseti ezintathu zeempendulo ze-10.

Emva koko, loo mntu unokukwazi ukuqhuba isinyathelo esinyukayo ngokuma phambi kwesinyathelo esiphakamileyo okanye isiteji, ebambelele kwisibonda kwelinye icala ukuze kusebenze i-latissimus dorsi emuva emisipha, ehambelana nezihlunu ezinobunzima. Ehamba phambili nomlenze okhethiweyo, umdlali angakwazi ukuqhubela phambili ukuya phezulu aze abuyele kwindawo yokuqala. Phinda uholele umlenze ofanayo rhoqo kwiiseti ezintathu ze-10 ukuphindaphinda.

Ngaphezu koko, ukuqhubeka nokomeleza umsebenzi wabo kunye nokuphucula umsebenzi, ukuguqulwa kwe-hip kungasetyenziselwa ukunceda abo bahlaseli benokwenyuka kwe-hip kwindlela yokubuyisela. Ukusebenzisa ukuseta okufanayo njengoko isinyathelo esiphambili senyuka, umntu angenza lo msebenzi ngokuphumla idolo elihle ebhentshini. Ukubambelela kwisibonda, umgijimi angaqhubeka nokuzisa i-hip phambili ehamba phambili kwi-hip flexion, ebuyela kwindawo yokuqala. Umlenze wesigxina kufanele uhlale uzinzile kwi-pelvic kwaye uza kufakwa kwi-extension, usebenze i-gluteus maximus kunokuba i-hamstrings. Lo msebenzi kufuneka uphindwe ngokuphindaphindiweyo kwiisethi ezintathu zeempendulo ze-10.

 

 

Buyela ku Play

Umdlali angabamba iqhaza ekubuyiselweni okubuyiswe ngokufanelekileyo kwiprogram yokudlala elandelayo emva kweemeko ezinobungozi be-hip abangazifumanayo, kunye ne-training training regimen ekhankanywe ngasentla xa iingxaki ziqala ukuphucula. Abagijimi kufuneka bahlose ukuqala le nkqubo ethile malunga neepesenti ze-60 ngaphambi kokulimala. Abadlali bebhola bangaqalisa ukusebenza kwiindawo ezithambileyo ukuze banciphise inani lempembelelo, bangabandakanya ukufudumala okufudumalayo. Emva koko, abagijimi bangaqala ukunyuka ngokukhawuleza isantya, kuphela ukusebenza ngeentsuku ezongezelelweyo kwi-3 yokuqala kwiiveki ze-4, ukuqhubeka nokuqinisa ngokuqeqesha. Iziqulatho, iinduli, ukukhawuleza, kunye nokunyuka kwexesha kunokuqalisa ngokukhawuleza, kukhetha enye into ngexesha.

Njengalo naluphi na uhlobo lweenkqubo zokuvuselela, abadlali abachaphazelekayo kufuneka baqale bafune unyango olusuka kwingcali yezempilo eqeqeshiweyo ukuze bafumane ukuxilongwa ngokufanelekileyo kokulimala kwabo ngaphambi kokuzama naluphi na uhlobo lokwelula okanye ukuzivocavoca ukuze bagweme ukulimala ngakumbi. I-chiropractor, ugqirha okhethekileyo ogxininise kwiintlobo ezahlukeneyo zokulimala komgudu okanye iimeko kunye nezakhiwo ezijikelezayo, kubandakanywa neentlobo ezahlukeneyo zokulimala kwezemidlalo. Ngokhathalelo lwe-chiropractic, i-chiropractor inokwenza uluhlu lohlengahlengiso lomqolo kunye nokunyangwa ngesandla ukubonelela ngonyango lokuhlanganisa kunye nokuphucula iimpawu zembaleki, amandla, ukuguquguquka kunye nempilo yonke. Oogqirha beChiropractic, okanye iiDCs, banokucebisa uthotho lwemithambo eyongezelelweyo eyahlukileyo kwezi zikhankanywe ngasentla ukunceda ngokufanelekileyo ukukhawulezisa inkqubo yokubuyisela umntu.

Iingcebiso Zokuthintela Ukusetyenziswa Kongezeleleko kunye nokulimala Okubuhlungu

Ukulimala kwe-Hip kunokuba buthathaka kubagijimi kunye nabadlali abavela kweminye imidlalo. Ukuguquguquka kwe-Hip kunye namandla kubalulekile ekusebenzeni kakuhle. I-hip joint yisakhiwo esiyinkimbinkimbi ehamba ngeendlela ezininzi kwaye izinzile kwaye ixhaswa ngezo zakhiwo ezithile. Xa umntu ejongene nokulimala kwe-hip obuthathaka, ukufumana unyango olufanelekileyo kubalulekile kwaye ukulandela ngokuziqhelanisa nokubuyisela kwimeko yesiqhelo kunokubaluleka ekubuyiseleni okupheleleyo komdlali kunye nokubuyela ekudlaleni.

Ngolunye ulwazi, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900�.

Uxhaswe nge Scoop.it ukusuka: www.dralexjimenez.com

NguDkt Alex Jimenez