Pom zoo Kev cob qhia lub zog rau lub hauv caug Osteoarthritis.

Pom zoo kev cob qhia lub zog rau lub hauv caug osteoarthritis.

Ntau tus neeg tau txais kev pom zoo los ntawm kws kho mob rau kev tawm dag zog kho mob thaum lawv kuaj mob hauv caug osteoarthritis, lossis tau pom thiab hnov ​​​​hauv Is Taws Nem tias kev cob qhia lub zog muaj txiaj ntsig. Kev kho mob qoj ib ce yog ib txoj kev kho mob uas muaj pov thawj kho mob. Cov kev sim tau pom tias cov neeg mob uas yuav tsum tau siv cov cuab yeej cuab tam mus taug kev ib txwm tuaj yeem taug kev ib txwm tsis siv cov cuab yeej cuab tam tom qab li peb lub hlis ntawm kev tawm dag zog. Yog li hauv tsab xov xwm no peb xav qhia kom tsim nyog kev cob qhia lub zog thiab kev tawm dag zog rau lub hauv caug osteoarthritis.

Lub hom phiaj ntawm kev cob qhia lub zog yog ua kom qeeb ntawm kev loj hlob ntawm lub hauv caug osteoarthritis. Qee qhov xwm txheej, nws tsis zoo rau cov neeg mob uas mob hnyav hauv caug osteoarthritis. Ntau tus neeg ntseeg tias yog tias koj muaj mob hauv caug osteoarthritis thiab hnov ​​​​mob, koj yuav tsum tau so. Yog tias mob hauv caug hnyav dua vim kev tawm dag zog, qee tus neeg yuav xav tias ntxhov siab. Yog tias koj muaj lub hauv caug mob hnyav, koj yuav tsum tsis txhob yuam koj tus kheej kom tawm dag zog, tab sis yog tias tsis yog, nws raug nquahu kom nquag tawm dag zog kom ntxiv dag zog rau koj cov leeg. Nws tau hais tias yog tias cov pob qij txha hauv caug, cov leeg thiab cov fascia tseem nyob twj ywm, lub cev yuav ua rau mob - ua rau cov tshuaj thiab ua rau mob hnyav dua. Yog li ntawd, cov neeg mob hauv lub hauv caug osteoarthritis xav tau kev tawm dag zog me ntsis. Cov kev tshawb fawb tau pom tias cov tshuaj inflammatory tsis zoo li tshwm sim thaum lub sij hawm qoj ib ce thiab tuaj yeem pab txo qhov mob ntev los ntawm kev mob me me.

There are many muscles related to the knee. For example, the quadriceps femoris of the thigh has the function of absorbing the load acting on the knee joint. It is a muscle that should be paid special attention to to improve the symptoms of knee osteoarthritis. Because each muscle has a different function, we have selected recommended strength training and stretching exercises for each part. We will introduce them and the purpose of training them in the order that should be emphasized. All the items introduced here can be easily completed indoors. Please observe the following precautions while paying attention to the parts to be trained. Stretching may require the exercise of bending the knee joint, but it is not recommended for people who have difficulty bending the knee or have pain when bending. Regardless of the severity of knee osteoarthritis, such as early or late, if you are in poor health, it may be difficult to do it yourself, so don't force it. If a doctor or physical therapist instructs you to perform exercise therapy in a hospital or rehabilitation facility, follow these instructions.

Rau lub hauv caug osteoarthritis, qhov tseem ceeb yuav tsum tau muab rau kev cob qhia quadriceps nyob rau pem hauv ntej ntawm tus ncej puab. Raws li tau hais ua ntej, cov leeg quadriceps ua lub hauv ncoo thiab tuaj yeem txo cov load ntawm lub hauv caug sib koom. Yog li ntawd, nws yog ib qho tseem ceeb tshwj xeeb rau cov leeg nqaij rau cov neeg mob hauv caug osteoarthritis. Thaum kev cob qhia rau cov leeg no, koj tuaj yeem zaum ntawm lub rooj zaum, ncab ib txhais ceg, tsa ceg ncab mus rau qhov siab ntawm lub rooj zaum thiab tuav rau 10 vib nas this, tom qab txo koj txhais taw, so ob peb feeb, thiab tom qab ntawd rov ua qhov kev ua dhau los. 20 Thib ob- tus nqi. Yog tias koj xav tias thaum koj ncaj koj lub hauv caug

Kuv lub hauv caug mob, yog li kuv khoov nws me ntsis. Ua cov nram qab no stretching ce rau cov leeg no. Pw ntawm koj sab, khoov koj tus ncej puab thiab hauv caug, tuav cov ntiv taw ntawm koj ob txhais ceg thiab rub lawv rov qab. Pib ncab cov leeg ntawm lub hauv paus ntawm koj tus ncej puab, thiab tuav li 15 vib nas this.

Weakening of the gluteus medius on one side of the buttocks may cause Trendelenburg's sign. When you place your weight on your sore leg, your pelvis will tilt to the other side. If you walk in that state, your walking style will be unstable, and the load on your knee joints will increase due to unreasonable posture. Training the gluteus medius can help increase the stability of the left and right knees. The training method is as follows: keep your body lying on your side, raise your upper body, place your hands on the ground, raise your thighs for 3 seconds, then lower them for 3 seconds, and repeat 10 times. Be careful not to bend your back, bend your knees, or point your toes toward the ceiling. The stretching method is as follows, lying on your back, bend the knee on the side you want to stretch, and bring it closer to the leg on the other side. Hold your knees with your hands and stretch your hip muscles. Pay attention to keeping your shoulders on the ground. If your shoulders are suspended in the air, you will not be able to exercise your gluteus medius.

Lub stretch thiab contraction ntawm hamstrings nyob rau tom qab ntawm tus ncej puab ua rau lub hauv caug khoov thiab ncab. Lub hauv caug flexion thiab txuas ntxiv muaj feem xyuam rau tib neeg feem ntau txav, yog li yog tias tsis muaj zog, nws yuav cuam tshuam rau lub neej txhua hnub. Kev cob qhia ua raws li hauv qab no, pw ntawm koj lub plab, kho koj ob txhais taw, khoov koj lub hauv caug rau 3 vib nas this, thiab tso koj pob taws rau ntawm koj lub duav. Khoov taw rau 3 vib nas this kom thim rov qab, rov ua 3 zaug ntawm 10 zaug. Nco ntsoov tias thaum koj khoov koj lub hauv caug, tsom ntsoov rau sab nraub qaum ntawm koj tus ncej puab, thiab ceev faj tsis txhob tsa koj lub duav. Stretching kev cob qhia rau qhov no yog raws li nram no. Cia koj lub cev pw ntawm koj sab nraub qaum, tsa ib txhais ceg, muab daim phuam tso rau hauv qab ntawm koj txhais taw, thiab tuav lub phuam nrog koj txhais tes. Khaws koj lub hauv caug ncaj thiab maj mam tsa koj ob txhais ceg mus rau qhov siab. Ceev faj tsis txhob nqa koj txhais ceg tawv. , Sim ua kom pom tseeb ntawm ncab koj lub hauv caug.

Thaum cov nqaij ntshiv tsis muaj zog, kev ncaws pob tsis muaj zog, thiab tshwj xeeb tshaj yog muaj teeb meem thaum nce thiab nqis. Txhawm rau txhim kho qhov no, gastrocnemius ntawm calf yuav tsum tau kawm. Kev cob qhia ua raws li hauv qab no: muab koj txhais tes tso rau ntawm armrest lossis lub rooj thiab ua kom koj lub cev ncaj, maj mam tsa koj lub luj taws, tsis txhob thim rov qab, ua li 20 zaug txhua thaum sawv ntxov, tav su, thiab hmo ntuj. Stretching kev cob qhia yog raws li nram no. Nqa koj lub cev tiv thaiv phab ntsa lossis railing thaum qhib koj ob txhais ceg rov qab thiab tawm mus. Maj mam khoov koj lub hauv caug hind kom ncab koj cov leeg Achilles. Hauv lub xeev no, maj mam rub lub cev sab saud mus rau pem hauv ntej thiab ncab lub hauv caug ntawm ob txhais ceg. Khaws lub taub hau rau pob taws hauv txoj kab ncaj nraim, tuav 10 vib nas this, ua 5 zaug ntawm txhua sab.

Txhawm rau txhim kho kev taug kev, nws tsis yog tsuas yog tsim nyog rau kev tawm dag zog ib puag ncig lub hauv caug, tab sis kuj yuav tsum ua kom cov leeg nqaij ntawm cov leeg ntawm txhais taw, uas yog cov nqaij leeg tsim nyog los tswj kev sib npaug ntawm tag nrho lub cev. Txoj hauv kev los tawm dag zog cov leeg nqaij plantari yog raws li hauv qab no. Zaum ntawm lub rooj zaum, tso cov phuam so hauv qab koj sab laug lossis sab xis, thiab rub lub phuam rau koj nrog koj cov ntiv taw thiab ob txhais taw. Tom qab koj rub lub phuam mus rau ib theem, rov ua tib yam txav ntawm lwm ceg. Ua tib zoo saib kom zaum, lub hauv caug kaum yog 90 degrees. So sab laug thiab sab xis 2-3 zaug. Nws kuj tseem siv tau rau kev siv cov load maj mam, xws li tso cov khoom hnyav rau hauv cov ces kaum ntawm daim phuam. Kev cob qhia rau ncab cov leeg nqaij yog raws li hauv qab no: khoov koj lub hauv caug, tuav koj cov ntiv taw thiab khoov nrog koj txhais tes, thiab maj mam ncab koj lub hauv caug, nco ntsoov ncab ntawm nraub qaum ntawm tus ncej puab mus rau tus ncej puab. Ua 3 teeb ib zaug, li 30 vib nas this.

The iliopsoas muscle is the muscle that connects the hip bone to the thigh bone. If this area becomes weak, your legs will not be able to lift firmly and it will be difficult to maintain your posture. There is a risk of tripping when walking or climbing stairs, so be sure to train it. The exercise method is as follows: Sit shallowly on a chair, make the knee angle about 90 degrees, stretch the back as much as possible, and apply pressure on the abdomen at the same time. 15 times on each leg, be careful not to hunch back. Stretching is as follows: spread your legs back and forth and put your back knees back in place. If you feel pain, you don't need to do it. Keep your hips stretched forward. Note that if you bend your back excessively, it may cause back pain, so be careful when exercising.

Similarly, in knee osteoarthritis, too much rest can backfire. If you feel pain, as long as it is not excessive pain, starting with the exercises you can do is a good start. The most important thing to do strength training is to do training that suits you. Before you start training, please consult your doctor or physical therapist so that you can practice in the way that suits you. Unlike drug therapy, exercise therapy is not immediately effective for pain. If it doesn't work, you may feel frustrated. But in the long run, we should do our best to slow down the progression of knee osteoarthritis.