I-osteoarthritis inguquko engenakuguqulwa emathisini e-cartilaginous. Ngesikhathi esifanayo, ukuhamba kwesibambisimbi kuyawohloka, ubuhlungu nokukhukhula kwenzeka ngomthwalo omncane kakhulu. Ukwelapha i-arthrosis akunakwenzeka, kodwa ukuvivinya umzimba kanye nemithi ye knee arthrosis kunganciphisa ubuhlungu obunzima, kuqinisekiswe amandla okusebenza okujwayelekile futhi kukhulise ukuphila kwezicubu ezilinakele.
I-gymnastics ye-arthrosis yehlangothini lamadolo ibaluleke kakhulu ukwenza ekuseni ngemuva kokuvusa. Lokhu kuzokuvumela ukuba uchithe induduzo usuku lonke ezinyaweni zakho. Ngaphezu kwalokho, ukuvivinya umzimba nge-arthrosis kufanele kwenziwe nsuku zonke izikhathi eziningi ngangokunokwenzeka. Ukuhlanganisa i-LPC kuyosebenza ngokubhukuda, ukuhamba ngezicathulo ezikhululekile, ukusikhipha.
Siyakubonisa isethi yokuzivocavoca eyenzelwe ngokuqondile ukwelashwa kwe-arthrosis yamalungu amadolo:
- Sifudumala ngamadolo: sigubha amalunga ngamatende entendeni ngaphambili. Okokuqala kwewashi, bese uqhathanisa ne-clockwise. Ngemuva kwalokho, sigubha izigxobo ze-popliteal.
- Senza ukunyakaza okududuzayo umzimba wonke: kancane kancane uqhekeze izithende phansi, uguqe ngamadolo.
- I-IP - ihlezi phansi, imilenze ihanjiswe phambili. Senza ukudlidliza, ukuguqa nokungahambisani namadolo.
- Sifaka izinyawo zethu kuvemvane, sihlunga ngaphakathi kwamadolo ngemuva kwezintende zezandla. Ngokuhamba kancane, ama-rubs aphenduka ama-slaps. Yilapho ukujikeleza kwegazi kuvame ukuphazamiseka, okuyinto ekugcineni kuholela e-arthrosis.
- Hlala phansi, amadolo aguqa, caviar efana phansi. Sinciphisa imilenze yethu futhi sikhulise. Uma wehla, amasokisi kufanele ahlasele.
- Yenza umsebenzi ongaphambilini, ulele esiswini sakho. Siphonsa imilenze yethu emgodini bese sihlehlisa phansi emadodeni.
- Salala ngakwesokunene, umlenze ophezulu ugobile futhi ungaphenduki, ukugoba umlenze uthinta izintambo. Siphindela ngaphesheya.
- Ukulala emhlane wakho, ukwenza ibhayisikili yokuzivocavoca.
- I-IP - elele ngemuva, ukugoba zombili imilenze emadolweni futhi ungaphenduli. Ekhoneni, imilenze ithinta izintambo.
- Sithatha amadolo ethu ngezintende zezandla, emgodini we-poplite sithinta iminwe yethu ekukhiyeni. Imilenze eboshiwe idonseleka esifubeni, futhi ngaphandle kokuphulekisa ukukhiya esikugobileyo futhi siwuvimbele imilenze yethu.
Lezi kwakuyizivivinyo zokuqala eziyishumi ezivela eziyinkimbinkimbi zokuzivocavoca zokwelapha ze-arthrosis zamadolo. Ekuzivocavoca, ama squats ahlukene, kanye nezikhundla zomlenze ongazinzile, kufanele agwenywe.
Okubaluleke kakhulu ekwelapheni i-arthrosis ukuzinikezela kwakho. Uma uzinikela yonke iminithi yamahhala emisebenzini yokuzivocavoca, lesi sifo sizoyeka ukuqhubeka, futhi ngokushesha uzokhohlwa ngobuhlungu.