Patellofemoral Pain Syndrome inowanzonzi Runner's Knee
Patellofemoral pain syndrome (PFPS), inowanzonzi mabheti omhanyi, rinoreva kurwadziwa pasi uye kumativi ose. Kutambudzika kwePPPS kunogona kuitika mune rimwe kana mabvi maviri, uye rinowedzera kuipa nekuita basa paunenge uchiburuka masitepisi uye pashure penguva refu yekusashanda. Patellofemoral pain syndrome inowanzofambidzana nekondromalacia, chiitiko chinorondedzera kukanganisa (kazhinji kunotsvaga) kwechikwata chepamusoro pamucheto we kneecap (patella).
Chinokonzerei Patellofemoral Pain Syndrome?
Kunyange zvazvo chikonzero chaiicho chekutambudzika kwepachefemoral isingazikamwi, inofungidzirwa kuti nzira iyo patella inofamba iri pedyo ne groove ye femur inogona kutungamirira kutsamwirwa kwekatekete pamucheto wepelella. Iyo patella inogona kufamba uye yakadzika, kurutivi rwechikamu mu groove, pamwe nekudzikamisa uye kuchinja. Zvose izvi zvinoreva kuti patella inogona kusangana nevakawanda zvepamusoro pamabvi maererano nezvinhu zvakasiyana-siyana zvakadai semusimba simba uye kuenzanisa, kunyanya kushandiswa, nekutsvakisisa zvisina kururama. Zvinorevawo kuti chinokonzera kurwadziwa kunogona kubva kune zvakasiyana-siyana zvakasiyana.
Chii Chaungaita NezvePatellofemoral Pain Syndrome?
Zororo ndeimwe yekutanga matanho ekurapa kuderedza marwadzo nekuoma kwemarwadzo epellofemoral nemabvi omhanya. Deredza kuderedza maitiro ako kana kutendeuka kune zvisingabatsiri maitiro , zvakadai sokushambira, kuchengetedza hutano hwako paunenge uchibvumira mabvi ako kuti apore.
(Ona: Nzira yekudzidzira sei kuburikidza nekukuvara ).
Kunyange zvazvo vatambi vakawanda vanogona kugadzirisa purogiramu yavo yekugarisa, zvakanaka kuti iwe unoda chiremba kana chiremba wepanyama kuti udzidze nzira dzekurapwa munguva pfupi uye udzidze kuita zvidzidzo nenzira yakakodzera. Zvichienderana nekutarisa kwako, pane humwe humwe hunosimbisa nekugadzirisa maitiro aunoda kuwedzera pane zvaunoita.
Hipe Kusimbisira Patellofemoral Pain Syndrome
Nhoroondo yemazuva ano pamusoro pepachefemoral pain syndrome inotarisa kuisa pfungwa pakusimbisa mahudyu kuita kuti bhosecap ione zvakanaka. Kutsvakurudza kwakaitwa neDhipatimendi rePhysical Therapy kuIndian University-Purdue University Indianapolis yakawana kuderedza kuderedza mumarwadzo ejapapap apo vakadzi vanomhanya vairapwa nechisimba chekusimbisa chirongwa chekuita. Zvitsva zvadzo zvekudzidza zvinotsigira pfungwa yokuti kneecap motion inowedzera kukurudzirwa nemisungo yehudyu kupfuura ye quadriceps, sezvakafunga kare.
Nokuda kwekudzidza uku, boka duku revatambikadzi vane chirwere chinonzi patellofemoral pain syndrome chakaitwa kaviri pavhiki mushure mekusimbisa chiitiko chemaitiro kwevhiki nhanhatu. Zvidzidzo zvakaitwa zvinosanganisira imwe yemakumbo squats uye maitiro akasiyana-siyana elastic band exercises kuti uvandudze simba rekuputika.
Chimwe chiito chinowanikwa chinobatsira pamarwadzo emabvi ndicho Chikamu Chekuita Kudzidzira kusimbisa mahudyu.
Kutsvakurudza kwakaitwa pamusoro pepellofemoral pain syndrome kwakatarisa tsoka uye ne quadriceps sechikamu chematambudziko. Vamwe vanhu vakataura kuti kushandisa shangu dzakapetwa kana kuti kusimbisa iyo quads inogona kuderedza marwadzo emabvi, uye huwandu hwechidimbu hunogona kunge huine nzvimbo mukurapa.
Reader Comment Pamusoro pePatellofemoral Pain Syndrome
Mumwe muverengi akanyora mukureva nezve PFPS yake, achiti:
"Ini pachangu, zvakaoma ITBs uye muscular tightness zvakapiwa, asi chinonyanya kukosha ndechokusawirirana pakati pekuruususalus (simba) yangu uye vastus medialus (asina simba, pamwe chete nevadductors). uye ine mandiri) kuwedzera kusaenzana uku - uye nekukurumidza! "
Kukanganiswa kwemisungo yakadaro kunogona kutsanangurwa zvakanakisisa nemumwe nyanzvi anozoita musero kuenzanisa kuongororwa uye aone kuti chii, kana chiripo, kusaenzana kwaungave nako. Chimwe chezvidzidzo zvinosimbisa zvaungangotanga ndezveboka re quadriceps kuvaka masumbu ayo anokonzera nzira iyo mabheteti anofamba nayo.
Zvipfeko uye Patellofemoral Pain Syndrome
Zvipfeko zvaunosarudza zvinogonawo kuva chinhu chinokosha pakuwanazve kubva kuPPS. Mhemberero dzepamusoro-soro dzinofanira kuchinjwa marita mazana matatu kusvika kumakumi mashanu kumunhu anomhanya. Kuparara kwechikafu kunogona kukonzera marwadzo akawanda emabvi. Orthotics uye arch zvinotsigira zvinogonawo kupiwa mazano. Kufugama mabvi mushure mekuita muviri kunoratidzwawo kuti kuderedze kuvhiringidza nekurwadziwa muzvibatanidza.
Kutambudzika kwepatellofemoral kunogona kuva kwakaoma kubata uye kunogona kutora nguva yakareba (kusvika kumavhiki masere) kuti uwane zvakakwana. Saka nyaradza zvakare muchiito chekuita muviri uye uchengetedze quadriceps simba, shfeka shangu dzakakodzera, uye zorora pane chero zviratidzo zvekunyanyisa, uye PPS hazvikwanisi kukutsanangurira mune ramangwana.
Sources:
"Kazhinji Kwenyu Kunetseka Mukumhanya Kwazvo Kunopedzwa, Kunopedzwa NeHu Ex Exercises" Mishonga Yezvokurapa Nhasi, June 7, 2010.
The American Academy of Family Physicians Web Site, Patellofemoral Pain Syndrome Patient Handout, November, 1999.