Mabondo oyipa pamene akuwombera

Ululu pa bondo pamene squatting mwinamwake ndidandaula kawirikawiri pambuyo pa kulemera kwa masewera olimbitsa thupi. Bondo limodzi limakhala lovuta kwambiri, ndipo ndi losavuta kuwononga - osati kugwa, komanso ndi kuchita zosachita bwino.

Nchifukwa chiyani maondo amatha pamene akuwombera?

Kudandaula kumapeto kwa bondo kumamveka osati kuchokera kwa munthu wokalamba, komanso kuchokera kwa wothamanga wamng'ono komanso wathanzi. Zifukwa za chokhumudwitsa choterechi zingakhale zosiyana kwambiri:

1. Njira yolakwika yochita masewera, mapapo ndi zochitika zina. Pamene mukuchita masewera olimbitsa thupi, nkofunika kuonetsetsa kuti mawondo ayang'anitsitsa kutsogolo (nthawi ya squat, mawondo ayenera kukhala ofanana ndi phazi ndipo asatulukemo) osati pamtunda wovuta kwambiri, chifukwa pena paliponse paliponse pakhomo, zomwe zimapangitsa maonekedwe zosangalatsa zosangalatsa. Ngati mukumva kupweteka pamadzulo pamene mukudula, osati kale kapena pambuyo pake, mwayi ndi waukulu kuti vuto lanu ndilo ndendende.
2. Kupweteketsa kwakukulu pa bondo pamene squatting angasonyeze kuti mwakhala mukuvulaza kwambiri kapena kuwononga mitsempha mu mgwirizano. Pakakhala kuti ululu pa masewerawa ndi amphamvu kwambiri ndipo sulimbana nawo ngakhale atasiya ntchitoyi, m'pofunika kugwiritsa ntchito chimfine chowuma (ayezi wokutidwa ndi polyethylene ndi nsalu) ndikukumana ndi vuto la dokotala.
3. Ngati ululu uli pa bondo ndilokhazikika, ndipo umawonjezeka pamene mumadula kapena mutsika masitepe, mwinamwake muli ndi matenda a Osgood-Schlatter. Matendawa amayamba nthawi zambiri bondo likavulazidwa, koma nthawi zina limapanga komanso popanda chifukwa. Kawirikawiri matenda oterowo amapita kwa masabata 2-3 ndipo kawirikawiri amadutsa mu mawonekedwe aakulu.
4. Ngati mawondo akuphwanyaphwanya pamene akudula, izi zingakhale chizindikiro chowopsya cha kutukula arthrosis. Pazigawo zoyamba zimangokhala zopweteka komanso zopweteka zomwe zimachitika pambuyo pa maphunziro, koma kale panthawi ino ndizofunika kukaonana ndi dokotala kuti athandizidwe.
5. Kulemera kwakukulu - masewera olimbitsa thupi, kulemera kwambiri, kuphunzitsidwa pamapeto mwa mwayi kungathandizenso kupweteka kwa mabondo pambuyo pa masewera. Mtolowo uyenera kutsimikiziridwa pa maziko a mphamvu zake ndipo sungagwire ntchito mpaka pamapeto, chifukwa chotsatira simudzapeza zotsatira zofulumira, komanso mavuto aakulu azaumoyo.
6. Kwa amayi, chifukwa chenicheni cha kugwedeza pamadzulo pamene squatting ndi chizoloŵezi choyenda pazitsulo zapamwamba (pamwamba pa 5-6 cm).
7. Kuwonjezera apo, pafupifupi nthawi zonse kupwetekedwa kapena kugwa kwa maondo, ngati sikuli chifukwa cha kuvulala, kumasonyeza kusowa kwa mavitamini ndi kusungidwa kwa mchere, komwe kumafuna kusintha mtundu wa zakudya ndi njira yothandiza kwambiri (kuphatikizapo zipatso zambiri ndi ndiwo zamasamba pa zakudya, mchere, kusuta, wochuluka ndi mafuta).

Kodi mungatani kuti mupirire kupweteka paondo?

Amagulu, makamaka bondo, amafunikira mankhwala osamala kwambiri, chifukwa zilizonse zimalimbikitsa kuona dokotala. Komabe, mukhoza kuthetsa ululu wa mawondo ndi njira zowerengeka, koma ziyenera kugwiritsidwa ntchito monga ancillary, osati monga choloŵa m'malo mwa chisankho choperekedwa ndi dokotala. Njirazi ndi izi:

• Kusakaniza mkaka wosakanizidwa ndi chinangwa mu chiwerengero cha 1: 1. Compress yoteroyo iyenera kukhazikika pa bondo lapadera kwa theka la ora ndi kubwereza tsiku ndi tsiku;
• tsiku ndi tsiku, titsani kusamba kwa madzi. Ngati mukufuna, mankhwala odzola kapena mafuta oyenera akhoza kuwonjezeredwa kuti asambe, ndipo pakatha mphindi 20-30, pukutani bwino ndi kuyala bondo ndi mafuta osadziwika;
• Ngati muli ndi kukayikira kwa arthrosis, nthawi zonse muzichita masewera olimbitsa thupi kapena "lumo" 1-2 pa tsiku;
• Pali ntchito yosavuta komanso yosavuta yolimbikitsira maondo. Ikani phokoso lolemera 5-15 makilogalamu (kuyamba ndi kulemera kochepa kwambiri, pang'onopang'ono kuwonjezereka), khalani patsogolo pake pabwalo, ndipo pitani choyamba mkati mwa sock (chidendene nthawi imodzi kuchokera pansi phunula), ndiyeno kunja (pancake iyenera kubwezeredwa kumalo ndi dzanja). Bwerezerani zochitikazo nthawi 20 pa mwendo uliwonse;
• Ngati vuto ndi bondo linakhala lovuta, ndibwino kuti tipitirize maphunziro a physiotherapy;
• funsani dokotala wanu, mwinamwake mutenge mankhwala owonjezera;
• ndi kupweteka kwanthawizonse mungagwiritse ntchito mapiritsi apadera a mitsempha pa udzu.

Chinthu chachikulu ndikuteteza katundu, ndipo musalole kuchita masewera olimbitsa thupi, chifukwa mawondo amafunika kusungidwa bwino ndikugwira ntchito mpaka ukalamba!