Umzimba ephumelelayo for ngamadolo

Lapho uhamba, nokuzikhulula, sehla senyuka ngezitebhisi, egijima noma ngesikhathi kwezemidlalo umthwalo oyinhloko ewela emalungeni kwedolo. Lena kungani umsebenzi kubaluleke kakhulu amadolo ekuphileni kwansuku zonke kwawo wonke umuntu. Yiqiniso, ungakwazi ngaso sonke isikhathi ukuya ejimini noma ukuqasha umqeqeshi, kodwa uma ungenayo imali eyanele, ungenza ngcono bebodwa.

Ukuqinisa kwedolo kubalulekile kubagijimi, kanye nabesifazane abakhulelwe, njengoba ngokushesha kwesisindo somzimba wakho umthwalo ezengeziwe ewela kwamadolo akhe. Ngakolunye uhlangothi, ngokuvivinya umzimba njalo kuyokusiza ukuqeda ohlangothini imiqulu amafutha ezokwenza wenze imilenze yakho usinamathelise xaxa. Umzimba for kwamadolo kudingeka futhi izifo ngisho namalungu, kanye ngemva ukuhlukumezeka okukhulu noma immobilization nokunwetshiwe ka emikhawulweni.

Ngakho, ngaphambi kokuba uqale ukuqeqesha kuwe kudingeka zishise welulele emisipheni. Ukuze wenze lokhu, abalale phansi welule imilenze yakho. On the donsa donsa Sock ngedwa, njengoba exhale, siphakamise ngezinyawo bese udonsa amasokisi ngokwabo. Kulokhu, kufanele bazizwe esisuka ngezansi kwedolo.

Exercises for joint amadolo nge osteoarthritis nezinye izifo:

• Hlala esitulweni okusezingeni eliphezulu ukuze izinzwane ngokulambisa ukufinyelela phansi. Manje qala ufake unyawo lwesobunxele, Uphakamisa uphinde wehlise ke. Njengoba nje uzizwe ukungezwani emalungeni, ushintshe ijubane.
• Manje kudingeka amanga endaweni eqinile, ngiqondiswe imilenze yakho. Phakamisa umlenze wesokunene ngenhla phansi ukuze engela cishe 30 degrees, bese ubamba kulesi sikhundla ngoba 4 - 5 imizuzwana. Kancane engezansi bese uphinda ngoba umlenze ngakwesokunxele. Zama ukuguqa yakho.
• Hlala okufanayo yokuqala, kodwa aphakamise phansi ngezinyawo zombili. They bophezela motion yindilinga, efana ngebhayisikili. Qala nge egoba eziningana, kancane kancane zandise isibalo sabo.
• Manje amanga kubheke phansi. Gobisa umlenze wakho kwesokunxele, ezama ukuthinta isithende zafika ezinqeni. Manje phinda nezinye emlenzeni.
• Udinga bahlala esiyilweni bese uyaqondisa imilenze yakho phambi kwakhe. Manje, ubambe izandla ngemuva iminwe yabo futhi ngobumnene donsa umzimba phambili ukuze webele ukubeka ngezinyawo zawo, noma uthinte ekhaleni kwedolo. Ngesikhathi esifanayo uyozizwa ubuhlungu kancane emalungeni kwedolo.

Umzimba for amadolo - ukususa amafutha futhi ukubuya ukuhamba:

• Okokuqala abe eduze udonga futhi beka izandla zakho kuyo. Khuphukela tintwane phakamisa umlenze wakho kwesokunxele phansi. Kwehlisa futhi uvusa iminwe yakhe, emi ngomlenze owodwa. Phinda izikhathi 15 futhi ushintshe imilenze. Ngalesi ukuvivinya umzimba akuyona into kuphela ukuba nzima kwedolo, kodwa Achilles ngokuhlanganyela - ungase uzizwe ukuncinza.
• Manje yimani ngezinyawo zenu ezingaphezu kuka nehlombe-ububanzi ngaphandle. Beka izandla zakho phezu okhalweni lwakho. Yenza 10 - 15 squats. Zama ukwehlisa umzimba ngendlela low ngangokunokwenzeka - ukuze izibunu ayengaphansi kwama ezingeni ngamadolo. Ekuqaleni kuzoba nzima.
• Yima ubude, emahlombe angabekwa nezandla zakhe okhalweni lwakhe. Donsela unyawo lwesokudla kancane ecaleni futhi agqoke Sock. Qala ezimfushane. Kulokhu, umzimba omkhulu isisindo sakho emlenzeni kwesokunxele nesekudla isetshenziswa kuphela ibhalansi. Yenza 15 - 20 squats ke ushintshele imilenze.
• Lala phansi. Alternately, phakamisa imilenze ngqo ukuze phakathi kwawo esiswini akha engela kwesokudla - lokuqala kwesokunxele, bese kwesokudla. Wehlisa ukuba phansi ngokulandelana efanayo. Ingabe 20-30 ezinikezwa.
• Thola lakho konke okuhamba ngezine, beka izandla zakho phansi. Phakamisa kwesokunxele, waguqa ngesikhathi umlenze ngamadolo eceleni. Phinda 20 ezinikezwa umlenze ngamunye.

Khumbula ukuthi uma ufuna sifinyelele nomphumela obonakalayo, umzimba for amadolo kufanele siqhutshwe njalo - okungenani 3-4 izikhathi ngesonto. Ukuze uthole imiphumela ezinkulu, ukuxhuma umsebenzi ngokudla nokunakekela imigudu efanele. By the way, ngebhayisikili, ukubhukuda futhi ukugijima nazo kakhulu ukuqinisa emalungeni kwedolo. Uma lezi umzimba uhlose ukusebenzisa njengoba umsebenzi zokwelapha, kuqala uxhumane nodokotela wakho.