Qhia Txog Kev Qhia Lub Zog Thiab Stretching Rau Osteoarthritis hauv caug.
Tso lus
Ntau tus neeg tau txais kev qhia los ntawm tus kws kho mob kom tawm dag zog kho mob thaum lawv kuaj mob hauv caug osteoarthritis, lossis tau pom thiab hnov cov ntaub ntawv hauv Is Taws Nem tias kev cob qhia lub zog muaj txiaj ntsig. Yog li ntawd, lub sij hawm no, kuv xav qhia txog qhov pom zoo kev cob qhia lub zog thiab ncab rau cov neeg uas muaj lub hauv caug osteoarthritis. Peb nug tus kws qhia kom xaiv cov leeg nqaij uas cuam tshuam nrog lub hauv caug txav, thiab sau cov txheej txheem kev cob qhia uas tuaj yeem ua tau yooj yim hauv tsev.
The purpose of strength training is to slow the progression of knee osteoarthritis. In some cases, it is not effective for people with severe knee osteoarthritis, but research states that "exercise therapy can be recommended for people with advanced knee osteoarthritis."
Does training worsen knee pain? Many people think that if you have knee osteoarthritis and you have pain, you should rest. Some people may feel anxious if their knee pain worsens due to exercise. If you have severe knee pain, you should not force yourself to exercise, but if not, it is advisable to actively train your muscles. It is said that if the knee joints, muscles, and fascia are not moved all the time, substances that cause inflammation are induced in the body, making it more painful. Therefore, moderate exercise is necessary for people with knee osteoarthritis. One study found that exercising makes the substances that cause inflammation less likely to occur and may reduce chronic pain with mild inflammation.
Lub sijhawm no, peb nug peb tus kws qhia, uas tshwj xeeb hauv kev kho lub hauv caug, cov leeg nqaij li cas thiab yuav ua li cas rau lub hauv caug osteoarthritis. Muaj ntau cov leeg nqaij cuam tshuam nrog lub hauv caug. Piv txwv li, quadriceps femoris ntawm tus ncej puab muaj lub luag haujlwm ntawm kev nqus cov khoom siv rau hauv lub hauv caug pob qij txha, thiab nws yog cov leeg nqaij uas yuav tsum tau kawm tshwj xeeb los txhawm rau txhim kho cov tsos mob ntawm lub hauv caug osteoarthritis.
Raws li pom hauv cov lus saum toj no, txhua tus leeg muaj lub luag haujlwm sib txawv. Yog li ntawd, kuv xaiv qhov kev cob qhia lub zog thiab ncab rau txhua qhov. Peb yuav qhia lawv hauv qhov kev txiav txim uas lawv yuav tsum tau hais txog, nrog rau lawv lub hom phiaj. Tag nrho cov khoom qhia tau yooj yim ua hauv tsev. Thov xyaum ua raws li kev ceev faj hauv qab no thaum paub txog qhov yuav tsum tau kawm.
Lub hauv caug osteoarthritis yuav tsum ua qhov tseem ceeb ntawm kev cob qhia ntawm cov leeg quadriceps ntawm sab xub ntiag ntawm tus ncej puab. Raws li tau hais ua ntej, cov leeg quadriceps ua haujlwm zoo li lub ncoo los txo qhov hnyav ntawm lub hauv caug sib koom ua ke, yog li nws yog ib qho tseem ceeb tshwj xeeb rau cov neeg mob hauv caug osteoarthritis uas yuav tsum txo cov load ntawm lub hauv caug.
Kev cob qhia:
1. Zaum ntawm lub rooj zaum thiab ncaj ib txhais ceg.
2. Tsa koj ob txhais ceg mus rau qhov siab ntawm lub rooj zaum thiab tuav 10 vib nas this.
3. Tom qab txo koj txhais taw, so ob peb feeb.
4. Rov ua dua 1 thiab rov ua dua 20 zaug.
If your knees hurt when you straighten them, you can bend them slightly. It doesn't matter if your ankles are facing forward or toward you.
Increases the sense of stability to the left and right of the knee "gluteus medius".
A weakened gluteus medius muscle on the side of the buttocks is more likely to cause Trendelenburg's sign, with the pelvis tilting to the other side when you put your weight on your aching leg. If you walk in that state, you will have an unstable way of walking, and the load on your knee joint will increase from an unreasonable posture. It is not a loss to train the gluteus medius muscle as it can be a factor in the progression of knee osteoarthritis.
Kev cob qhia:
1. Tsaus muag, tsa koj lub cev sab sauv thiab tso koj txhais tes rau hauv av.
2. tsa ceg sab sauv rau 3 vib nas this thiab qis dua 3 vib nas this.
3. Ua 10 zaug.
Ceev faj tsis txhob khoov koj nraub qaum, khoov koj lub hauv caug, lossis taw koj cov ntiv taw mus rau lub qab nthab.
Stretch:
1. Puag koj nraub qaum.
2. Khoov lub hauv caug ntawm ib sab koj xav ncab thiab coj nws los ze rau ntawm txhais ceg ntawm sab nraud.
3. Tight lub gluteus medius nqaij thaum tuav lub hauv caug nrog koj txhais tes.
Khaws ob lub xub pwg nyom rau hauv av. Yog tias koj ntab nws, koj yuav tsis tuaj yeem ua haujlwm ntawm cov leeg gluteus medius.
In knee osteoarthritis, too much rest is counterproductive. If the pain is strong, don't overdo it, but it's a good idea to start with the exercises you can. The most important thing in doing strength training is to do the training that suits you. Before you start training, get the advice of your hospital doctor or physiotherapist so that you can practice it the way it suits you. Unlike drug therapy, exercise therapy is not immediately effective against pain. If it doesn't work, you may feel thrown away. Let's do our best to slow down the progression of knee osteoarthritis in the long run without rushing.
