I-Femoral-Acetabular Impingement yimeko ebuhlungu eyenzekayo xa i-patella yethambo le-femoral ingenalo uluhlu olupheleleyo lokunyakaza kwi-socket ye-pelvic bone acetabulum. Ukunyanzeliswa kubangela intlungu, ukuvuvukala, ukudumba, kunye nokunciphisa ukunyakaza kwe-hip joint. Ukuzilolonga kunokuba nzima kakhulu kwaye kube buhlungu ukuba unengxaki.
I-arthroscopy ye-Hip isetyenziselwa ukunyanga i-femoral-acetabular impingement kwaye inokukuvumela ukuba ubuyele ngokupheleleyo kwaye ubuyele kwimidlalo yakho eqhelekileyo kunye nomsebenzi wokuzilolonga.
Yintoni na?
I-Femoral-acetabular impingement inokwahlulwa ibe ziindidi ezimbini. Impembelelo ye-cam ibangelwa ukwakheka kwamathambo okugqithisileyo malunga nebhola okanye intamo ye-femur. Impembelelo ye-pinch yenzeke ngenxa yokugqithisa kwe-rim ye-acetabular socket okanye xa i-socket i-angled ukwenzela ukuba impembelelo engaqhelekanga yenzeke phakathi kwe-femur kunye ne-socket.
Impingement inokubangela umonakalo kwi-cartilage kunye ne-labrum Bakhusela i-femur kunye nethambo le-pelvic, kubangela intlungu, ukudumba, kunye nokudumba kwezicubu ezingqongileyo. Le meko inokwenzeka ukuba uphakathi kweminyaka engama-20 nama-50 ubudala.
I-Femoracetabular impingement inokubandakanya ukungaqhelekanga kwentloko ye-femoral (ibhola) okanye i-acetabulum (i-socket). Kwezinye iimeko, ukukhula kwamathambo okongeziweyo kunokukhokelela kwiinyembezi ze-labral kunye ne-arthritis yokuqala, kodwa uphawu oluqhelekileyo lubuhlungu be-groin. Kwakhona kunokubangela ukutsalwa, ukuvela, okanye ukucinezela imvakalelo kwi-hip joint. Isikhalazo seentlungu ze-hip ngokuqhelekileyo siya kubangela i-X-ray okanye i-MRI ukuba inqume imbangela yentlungu.
imithambo engavumelekanga
I-Femoral-acetabular impingement ibangela intlungu phambi kwe-hip kunye ne-groin area. Iintlungu zihlala zivela emva kokuhlala ixesha elide okanye ukuhamba.
Intlungu ehambelana nempembelelo ichaphazela imisebenzi yemihla ngemihla kwaye ngokubanzi isithintele ekusebenziseni. Sinokwenza umthambo onganempembelelo encinane, njengokuhamba, ukuqubha, nokukhwela ibhayisekile, njengoko sinako ukunyamezela intlungu. Ukongezelela, sinokwenza izivivinyo zokuphakamisa ubunzima ezijolise kumzimba ophezulu kwaye azichaphazeli ukunyakaza kwe-hip.
Sifanele siyiphephe imisebenzi edla ngokuguga isinqe ngokukhawuleza, njenge ukutsiba, ukubaleka nokuphakamisa izinto ezinzima. Kwanangaphambi kokuba i-femoral acetabular impingement iphathwe, kukho ukuzivocavoca okuqhelekileyo okufuneka kugwenywe ukuba intlungu ye-hip ikhona. Njengomgaqo oqhelekileyo, naluphi na umsebenzi obangela ukuba idolo lihambe ngaphezu kwe-hip kufuneka litshintshwe okanye lingenziwa. Kwakhona, ubunzima obunzima okanye impembelelo ephindaphindiweyo kwi-joint hip ingabangela intlungu okanye umonakalo omkhulu. Eminye imizekelo yile:
- Ii-squats ezinzulu (ingakumbi iinguqu ezifana ne-sumo squats)
- amadolo aphezulu
- Ukuhamba
- cinezela umlenze
- Ubunzima obufileyo
- imitsi yeebhokisi eziphezulu
- ukubheqa kwi-ergometer
- Imithambo yePlyometric efana nokutsiba kunye ne-squats
Ukuba umthambo awudweliswanga ngasentla kwaye ubangela intlungu ye-hip, kufuneka kwakhona igwenywe. Eminye imisebenzi, umzekelo ukukhwela ibhayisekile, isenokwenziwa, kodwa kubalulekile ukuba isixhobo silingana nobukhulu obufanelekileyo ukuxhasa intshukumo ephilileyo yamalungu.
Ukuzivocavoca emva kotyando
I-Hip arthroscopy yinkqubo yotyando esetyenziswa kancinci esetyenziselwa ukunyanga i-femoral-acetabular impingement kubantu abasebenzayo.
Unyango lomzimba kunye nokuzivocavoca okulula kufuneka kuqalwe ngokukhawuleza emva kokuhlinzwa ukuqala ukuphucula amandla kunye nokuguquguquka kwe-hip yakho. Nangona kunjalo, umthambo onzima kunye nefuthe eliphezulu kufuneka uthintelwe de sichache ngokupheleleyo.
Ukuzivocavoca okucetyiswayo kunokubandakanya ukujikeleza kwe-hip, ukuthunjwa, ukujikeleza, kunye nokunyakaza kwe-flexion kunye nomlenze othe tye. Sinokucetyiswa ukuba sikhwele ibhayisekile emileyo okanye siqalise ukuqubha kwiintsuku nje ezimbalwa emva kotyando. Indlela yokuzivocavoca iguqulwa ngokuthe ngcembe ukuze ibandakanye ukucutha kwe-isometric usebenzisa ibhola yokufaneleka kunye neebhendi zokuxhathisa.
Ewe kunjalo, siyakuyeka ukuzilolonga ukuba uva i-ache ebuhlungu okanye imvakalelo ephuma esinqeni nakwi-groin yakho. Sisenokuba neentlungu ecaleni kwethanga kunye nasezimpundu. Siza kuthetha nogqirha ukuba siziva intlungu, ngakumbi emva kwexesha elide lokuhamba okanye ukuhlala. Ukuba ishiywe ingaphendulwanga, i-femoral-acetabular impingement ingakhokelela ekudakaleni kunye ne-arthritis ekugqibeleni idinga utyando lokutshintshwa kwe-hip.
I-hip flexor stretch
Abantu abaninzi abane-femoral-acetabular hip impingement bafumana uxinzelelo kwiqela lemisipha ebizwa ngokuba yi-iliopsoas. Le misipha, ephambi kwesinqe, inceda ukuguqula i-hip phezulu. Ukuxinezeleka apha kusenokuba ngomnye unobangela wokuziva ucinezelekile okufumanayo phambi kwenyonga yakho xa uhleli okanye ugoba. Ukolula i-hip flexors kunokuba yinxalenye yenkqubo yakho ye-femoral-acetabular impingement.
- Siya kungena kwisiqingatha sokuguqa, sibeke elinye idolo phantsi. Eli dolo kufuneka libe linye eline-flexible hip flexor ofuna ukuyolula. Olunye unyawo kufuneka lube mcaba emhlabeni phambi kwethu.
- Siya kugcina umqolo wethu ulungile kunye nesifuba sethu siphezulu. Siza kuhambisa umzimba phambili ngokucothayo.
- Siya kukhama ngobunono izisu sisondeza inkaba kumqolo.
- Siza kucinezela imisipha ye-glutes yakho.
- Simele sive ukuzolula okuthambileyo phambi kwesinqe kunye nethanga lomlenze kunye nedolo phantsi.
- Siya kugcina ukolula kwi-15 ukuya kwi-30 imizuzwana.
I-Piriformis Yolula
I-piriformis muscle ifumaneka ngokunzulu kwi-hip, ngaphantsi kwemisipha ye-gluteal. Ijongene nokujika kunye nokuzinzisa i-hip. Sinokuziva siqinile ukuba sine-hip impingement okanye i-femoral-acetabular impingement.
Umgulana womzimba unokuncoma ukuba solule i-piriformis muscle njengenxalenye yokuvuselelwa kwe-femoral-acetabular impingement.
- Siya kulala ngomqolo amadolo ethu agobile.
- Siya kuwela umlenze ukuze solule kwelinye idolo. I-ankle kufuneka iphumle ethangeni ecaleni kwedolo.
- Siya kuthatha ithanga lomlenze obambe umlenze ogobileyo. Siyakutsala ngobunono ukuya esifubeni.
- Kufuneka sive ukutsalwa kancinci ngasemva kwesinqe.
- Siya kugcina ukolula kwi-15 ukuya kwi-30 imizuzwana. Emva koko siya kuphumla.
igroin stretch
I-Femoral-acetabular impingement ihlala ibangela ukuxinezeleka ngaphakathi kwethanga kunye ne-groin. Ugqirha womzimba unokukuyalela ukuba wolule izihlunu zakho ze-groin okanye i-hip adductors njengenxalenye yendlela yokuzilolonga.
Kule meko, sinokwenza i-butterfly stretch:
- Siza kuhlala imiqolo yethu ngqo kunye nemilenze yethu phambi kwethu.
- Siya kuguqa ngamadolo kwaye sidibanise iinyawo zeenyawo.
- Siya kuwayeka amadolo agobileyo awele ngobunono ukuya emgangathweni de sive ukutsalwa kwindawo engaphakathi yethanga kunye ne-groin.
- Singakwazi ukungqiyamisa umboko phambili kancinci ukuba sifuna ukolula ngakumbi.
imithambo yokulinganisela
Ibhalansi kunye neproprioception inokuqukwa kwindlela yokuvuselela i-femoral-acetabular impingement. I-Proprioception kukwazi komzimba ngesikhundla sethu esikhaleni kunye nendlela onxibelelana ngayo nayo yonke into esingqongileyo.
Ukuphucula ibhalansi kunokunceda ukulawula i-pelvic kunye nemimandla ephantsi. Ukwenza oko kuthatha uxinzelelo kwi-joint hip kwaye kunceda ukukhulula intlungu.
Ukuzivocavoca ngokulinganisela kunokuqala ngokuma okulula komlenze omnye: siya kuma ngonyawo olunye kunye nokulinganisela imizuzwana engama-30. Siya kuwenza ube lucelomngeni ngakumbi umthambo ngokuvala amehlo ethu okanye ngokuma kwindawo engazinzanga, enjengomqamelo okanye itawuli esongelweyo.
Eminye imithambo yokulinganisa inokuba yi-squat yomlenze omnye, ukuma emlenzeni omnye kunye nebhola, ukuma kwibhodi yokulinganisa okanye ibhodi ejikelezayo.