vatambi
Sports Spine Nyanzvi Chiropractic Chikwata: Vamhanyi vanoyedza kuti vakwanise kuita hukuru hwemuviri wavo nekupinda muzvirongwa zvekudzidziswa zvakawanda zvinosanganisira maekisesaizi akasimba uye kurovedza muviri uye kuona kuti vazadzisa zvese zvinovaka muviri zvinodiwa nemuviri wavo. Kuburikidza nekusimba kwakaringana uye kudya kunovaka muviri, vanhu vazhinji vanogona kuzvigadzirisa kuti vagone kubudirira mumutambo wavo chaiwo. Zvirongwa zvedu zvekudzidzisa zvakagadzirirwa vatambi vanotaridzika kuwana mukana wekukwikwidza mumutambo wavo.
Isu tinopa masevhisi akanangana nemitambo kubatsira kuwedzera kuita kwemumhanyi kuburikidza nekufamba, simba, uye kutsungirira. Dzimwe nguva, zvisinei, kuwandisa kwekushanda kunogona kutungamirira vazhinji kukuvadzwa kana kukudziridza mamiriro ezvinhu. Dr. Alex Jimenez chinyorwa chezvinyorwa zvevatambi chinoratidza zvakadzama maitiro akawanda ematambudziko anobata nyanzvi idzi achitarisa pane zvingagadziriswa uye marapirwo ekutevera kuti awane hutano hwakanaka.
by Dr Alex Jimenez kugwinya , Simba & Simba
Muchina wekukwasva unogona kupa muviri uzere kurovedza muviri kune vanhu vari kutsvaga kuvandudza kusimba?
Boka revanhu vanoita maekisesaizi mujimu vachishandisa muchina wekukwasva pamwe chete. Maonero epadivi emukadzi wemitambo ari kudzidzira pamushini wekukwasva muCrossFit centre. Musikana ane tsandanyama uye murume wemitambo vari kudzidzira kudzidzira simulator kuCrossFit gym.
Ringing Machine
Nhasi, michina yekukwasva inozivikanwa zvakanyanya sezvishandiso zvinoshanda zvekusimbisa muviri. Ivo vanogona kuwanikwa munzvimbo dzekusimbisa muviri, nzvimbo dzekusimbaradza, kurapwa kwemuviri, uye makiriniki ekugadzirisa mitambo. Kukwasva kwakaderera-kukanganisa, kunobvumira kutonga kwekufamba uye kumhanya, uye inokurudzirwa kupora kupora. Dzimwe nguva inokurudzirwa sekurovedza muviri kune vanhu vane matanho ekutanga eosteoarthritis.
Benefits
Zvinobatsira zvacho zvinosanganisira:
Kukwasva ibasa remuviri rakazara rinosimbisa mapoka makuru emhasuru mumaoko, makumbo, uye musimboti uye kuwedzera kutsungirira kwemoyo.
Muviri wepamusoro nepasi unoshandiswa pakurohwa kwese.
Inosimbisa uye toni mhasuru.
Kukwasha kunopisa macalorie akakosha pasina kuisa kushushikana kwakawedzerwa pamajoini.
Inovandudza kutsungirira uye hutano hwemoyo nemapapu.
Cardiovascular Fitness
Kukwasva ibasa risingawanzoitiki rinosanganisira simba uye kutsungirira. Kurovedzera muviri kunowedzera kurova kwemoyo uye oxygen, kunatsiridza kusimba kwemoyo. (Hansen RK, nevamwe. 2023 Kuburikidza nekuenderera mberi, rhythmic kufamba, izvo zvinowedzera kushandiswa kweokisijeni, kukwasva kunosimudzira kugona kwemoyo nemapapu kupa mweya weokisijeni kumuviri uye kushanda pakutsungirira kwetsandanyama.
Full-Muviri Workout
Basa rekukwasva ibasa rakazara remuviri rinoshanda panguva imwe chete nzvimbo dzakawanda dzemuviri nemapoka emhasuru, kunyanya maoko, musana, musimboti, uye makumbo. Iko kufamba kunofambisa mapoka makuru emhasuru kuburikidza nehuwandu hwakazara hwekufamba, kusimudzira kuchinjika uye kuvandudza tsandanyama toni iyo yakanaka kune vanhu vane dambudziko nekuita maekisesaizi ekurema sekumhanya. Kukwasva kunogonawo kuvandudza mamaki emuviri, zvichienderana nekusimba kwekurovedza muviri uye nzvimbo yekurova kwemoyo inochengetwa.
Joint-Friendly
Kukwasva ibasa rakadzikama, rinoita kuti zvive nyore pamajoini uye akakodzera vanhu vane zvinonetsa pamwe chete kana avo vari kutsvaga kurovedza muviri-kune hushamwari. Iko kurovedzera kunobata mamhasuru makuru nenzira yakaderera-isina kurovera pamajoini kana kutenderera kwakanyanya.
Inopisa MaCalori
Kukwasva kunogona kuve nzira inoshanda yekupisa macalorie. Yayo yemoyo uye yekudzivirira kudzidzisa musanganiswa inoita kuti ive chishandiso chinoshanda chekutonga uremu uye kurasikirwa nehuremu. Kuchinjana pakati pepamusoro uye kuderera kwesimba kunogona kuwedzera kutsva kwekoriori panguva uye mushure mechikamu chekurovedza muviri kubva kune yakawandisa post-exercise oxygen kushandiswa (EPOC), inozivikanwawo sekuti afterburn effect. (Sindorf, MAG et al., 2021 )
Inovandudza Mamiriro
Kuchengeta chimiro chine hutano kunopa akawanda mabhenefiti, akadai sekuvandudza kugona kufema, kubatsira mukugaya, nekudzivirira kukuvara. (Kim D, 2015 ) Kukwasva kunogona kuva basa rinoshanda rinowedzera simba remashure uye kuziva uye kuderedza njodzi dzemarwadzo ekudzokera shure. Yakakodzera musana activation inodiwa kuti ibudirire kukwasva, iyo inobatsirawo kukwevera mapendekete kumashure. Iyo hip flexors inobatsira kurebesa panguva yedhiraivha chikamu apo mapendekete akavhurika. Unyanzvi hwekukwasva hunosanganisira:
Dorsiflexion yetsoka.
Kutambanudza kweAchilles tendon.
Kubatanidza tibialis.
kutanga
Kukwasva hakuna kunyanya kuoma kuti utange. Kutevera maitiro akagovaniswa nenyanzvi kuchabatsira kuvandudza ruzivo uye kuderedza njodzi ye kuipa .
Kuchengeta Mamiriro Akarurama
Musana unofanirwa kuve wakatwasuka mukati mekufamba.
Sungai mhasuru dzepakati kuti musana usatenderere uchikotama pamabvi nemuhudyu panguva yekufamba.
Izvi zvinoita kuti muviri urambe wakabatana, unodzivirira kukuvara, uye zvinoita kuti kurovedza muviri kubudirire.
Chengetedza Stroke Sequences
Kune zvikamu zvina kune zvakatevedzana:
The Catch - ndipo paunogara kumberi kwemuchina wakakotama mabvi uye maoko achitambanudza ruoko kuti abate mubato.
The fambisa -ndiyo nhanho inotevera, iyo inosanganisira kusundira mupuratifomu nezvitsitsinho zvako uye kutyaira nemumakumbo ako uchibata makumbo ako, glutes, uye musimboti. Panguva yekutyaira, unoda kuzembera kumashure zvishoma uchisaidzira nemakumbo ako uchikweva mubato kuzasi kwembabvu cage.
The pedza - zembera kumashure zvishoma uchikwevera mubato kuzasi kwechipfuva.
The kupora - tambanudza maoko ako mberi uchikotamisa chiuno kuunza torso mberi, uchishandisa makumbo ako kukwevera kumashure kunzvimbo yekutanga.
Gadzirisa Resistance Zvinoenderana
Michina yakawanda yekukwasva ine zvigadziriso zvekuramba. Vatangi vekutanga vanofanirwa kutanga neakadzika nhanho yekupikisa kuti vatarise pahunyanzvi hwakakodzera uye zvishoma nezvishoma vachiwedzera sezvavanowedzera kugadzikana kuitira kuti kuramba kunopa dambudziko pasina kukanganisa fomu. Pamuchina wekukwasva, munhu wacho anofanirwa kunzwa sekunge ari kunyungudika zvakanaka pamusoro pemvura aine shamhu dzakasimba, dzine simba dzinodzokororwa kune mareps akawanda zvichienderana nekurovedza muviri.
Kupisa
Kushanda kweAerobic kunoda kufema kwakakodzera. Zvinokurudzirwa kufemera mukati mechikamu chekudzoreredza paunenge uchitsvedza chigaro mberi uye exhale panguva yedhiraivha chikamu paunenge uchisundira nemakumbo. Kufema mukuwirirana nekufamba kwekukwasva kunoita kuti mweya weokisijeni urambe uchienda, saka muviri unochengetedza simba uye kurova kwakanaka.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Sezvinoita chero chirongwa chekugwinya, vanhu vanofanirwa kubvunza nyanzvi yezvehutano kana nyanzvi yekugwinya, kunyanya kana mamiriro ehutano agara aripo kana kunetseka kuripo. PaInjury Medical Chiropractic uye Functional Medicine Clinic, isu tinotarisa pane izvo zvinokushandira iwe uye kuedza kuvandudza muviri kuburikidza nenzira dzakatsvagirwa uye zvirongwa zvehutano hwakakwana. Isu tinotarisa pakurapa kukuvara kwevarwere uye kusingaperi kurwadziwa syndromes kugadzira zvirongwa zvemunhu zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvakagadzirirwa kumunhu. Tichishandisa nzira yakabatanidzwa, chinangwa chedu ndechekubvisa marwadzo zvakasikwa nekudzorera hutano uye kushanda kumuviri kuburikidza neFunctional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana imwe nzira yekurapa ichidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vatapi vekutanga vekugadzirisa kuti vape kurapa kwakanyanya kunowanikwa.
Core Exercises uye Kurwadza Kwemusana
VIDEO
References
Hansen, RK, Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, DHJ, Gliemann, L., & Larsen, RG (2023). Kuekisesaiza kunowedzera cardiorespiratory fitness uye brachial artery dhayamita asi kwete zvechinyakare cardiometabolic njodzi zvinhu mumusana-wakakuvara vanhu. European Journal of Applied Physiology, 123 (6), 1241-1255. doi.org/10.1007/s00421-023-05146-y
Sindorf, MAG, Germano, MD, Dias, WG, Batista, DR, Braz, TV, Moreno, MA, & Lopes, CR (2021). Yakawandisa Post-Exercise Oxygen Consumption uye Substrate Oxidation Kutevera Yakakwira-Intensity Interval Kudzidziswa: Migumisiro Yekudzoreredza Manipulation. International Journal of Exercise Sayenzi, 14(2), 1151–1165.
Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Mhedzisiro yechirongwa chekurovedza muviri chekugadzirisa posture pamarwadzo emusculoskeletal. Nyaya yePhysical Therapy Sayenzi, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791
by Dr Alex Jimenez chisingaperi Pain , Kukanganiswa kwakakomba , kugwinya , Kufamba & Kuchinja , Mishonga , Viscerosomatic Reflex
Kutambanudzira kwakasiyana-siyana kunogona kubatsira kune vanhu vanobata nemaoko uye kurwadziwa kwemaoko nekudzikisa marwadzo uye kusagadzikana kumigumo?
ziviso
Munyika inofambiswa netekinoroji, zvakajairika kuti vanhu vanzwe kurwadziwa kwemaoko nemaoko pane imwe nguva muhupenyu hwavo. Maoko ichikamu chekumusoro kwemuviri uye anoshandiswa kune akasiyana mabasa uye mabasa epamba zuva rese. Idzo dzepamberi dzinopa hukama hwekukonzeresa nemaoko nemaoko ekumusoro migumo sezvo vachipa akakosha mota mabasa kumuviri. Maoko anotsigira muviri kana akatakura chinhu; mhasuru dzakasiyana-siyana, ligaments, tendon, uye majoini anobatsira wrist nekufamba uye kuchinjika. Nekudaro, kana kukuvara kana mafambiro emazuva ese atanga kukanganisa maoko uye kukonzera nyaya nemaoko nechanza, zvinogona kunetsa kuita mabasa akareruka uye kukanganisa mararamiro emunhu. Neraki, nzira dzakawanda dziripo dzekudzikisa marwadzo uye kusagadzikana kwechanza nemaoko. Chinyorwa chanhasi chinotarisa kuti chii chinokonzera kurwadziwa kwemaoko nemaoko, nzira yekudzivirira marwadzo emaoko nemaoko kuti asadzoke, uye kuti kubatanidza zvakasiyana-siyana kunogona kubatsira sei kuderedza marwadzo-sezvinoita. Isu tinokurukurirana nevarapi vane hunyanzvi vanosimbisa ruzivo rwevarwere vedu kuti vaongorore zvikonzero zvakawanda zvinotungamira mukukura kwemaoko uye kurwadziwa kwemaoko. Isu tinozivisawo uye kutungamira varwere nezvekuti kwakasiyana-siyana kutambanudza uye matekiniki anogona kubatsira kuderedza mikana yeruoko uye kurwadziwa kwemaoko kubva pakudzoka. Isu tinokurudzirawo varwere vedu kuti vabvunze avo vanobatana navo vekurapa mibvunzo yakawanda yakaoma uye yakakosha pamusoro pekubatanidza aya matamba uye matekiniki mumaitiro avo emazuva ese kuti vararame hupenyu hune hutano. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Chii Chinokonzera Kurwadza Kwemaoko uye Ruoko?
Iwe unowanzonzwa kurwadziwa kana kuoma muchiuno chako mushure mekunyora zuva rese pakombuta kana foni? Une dambudziko rekubata zvinhu mumaoko ako here? Kana kuti kangani maoko ako achirwadza zvokuti kuakwinya kunoita kuti uzorodzwe kwenguva pfupi? Vanhu vazhinji, kusanganisira vakwegura, vakambonzwa kurwadziwa pane imwe nguva, uye nguva yakawanda, inobata maoko nemaoko. Sezvo munhu wese anoshandisa maoko ake nemaoko kana achiita mabasa akasiyana-siyana, apo kukuvara kana kudzokorora kufamba kunotanga kukanganisa maoko nemaoko, zvinogona kuva nemigumisiro yakakura pamabasa akareruka. Paunenge uchibata nekurwadziwa kwemaoko nemaoko, zvinogona kuita kuti hupenyu husatsungirike kumunhu. Sezvo marwadzo ari mhinduro yakajairika yekudzivirira kune chero kukuvara uye zvinogona kukuvadza zvinokonzeresa muchimiro chayo chakaoma, kana nguva refu kana kusashanda neuromuscular nyaya dzinotanga kukanganisa muviri, zvinogona kuita kuti kuremara nekurwadziwa. ( Merkle et al., 2020 ) Pakurwadziwa kwemaoko nemaoko, zviitiko zvakawanda zvinotungamira mukukura kwayo zvinokonzerwa ne micro-stress kana kudzokorora kushandiswa kwemisodzi.
Izvi zvinodaro nekuti sezvo pasi rose richifambiswa neruzivo rwemichina, vanhu vazhinji vari kushandisa makomputa kana nharembozha kutaurirana, izvo zvinogona kuva chimwe chezvikonzero zvekukura kwekurwadziwa kwemaoko nemaoko. Kana vanhu vazhinji vachigara vachishandisa michina yemagetsi, kufamba-famba uye kushandiswa kwezvigunwe kunowedzera mutoro wavo uye kunowedzera kuwanda kwekusagadzikana kwemusculoskeletal. ( Baabdullah et al., 2020 ) Zvimwe zvidzidzo zvakataura kuti vanhu vakawanda pavanotanga kuita kudzokorora mafambiro nguva dzose uye vaine nzvimbo dzakasiyana dzemajoini emaoko avo pavanenge vachishandisa zvigadzirwa zvemagetsi nguva dzose, zvinogona kukonzera marwadzo kumajoini emaoko avo uye kukanganisa chimiro. ( Amjad et al., 2020 ) Uyezve, kana kudzokorora kudengenyeka kunoratidzwa kana kusimba kweangular kufamba kunokanganisa maoko nemaoko, zvinogona kutungamirira ku carpal tunnel syndrome uye kukanganisa maoko. ( Osiak et al., 2022 ) Majoini akasiyana-siyana, marunda, uye tsandanyama zvakare zvinobatwa mumaoko nechanza semapoinzi epanotangira ruoko. Neraki, kune nzira dzakawanda idzo vanhu vazhinji vanogona kuderedza marwadzo-semhedzisiro yewako uye kurwadziwa kwemaoko.
Zvakanakira Kutambanudza-Vhidhiyo
VIDEO
Maitiro ekudzivirira Wrist & Ruoko Kurwadza Kubva Kudzoka
Kune nzira dzakawanda dzekudzikisa kurwadziwa kwemaoko nemaoko, uye vanhu vazhinji vanoedza kutsvaga nzira dzekurapa kuderedza marwadzo. Kurapa kusiri kwekuvhiya senge kurapa kwemaoko kunogona kubatsira nekurwadziwa kwemaoko nemaoko nekushandisa masimba ekuunganidza kubvumira kuchinjika kwechanza uye kuwedzera kuvandudza kushanda kwemota. ( Gutierrez-Espinoza et al., 2022 ) Kumwe kurapwa kusiri kwekuvhiya kunogona kubatsira nekurwadziwa kwemaoko nemaoko ndeye acupuncture. Acupuncture inoshandisa diki, yakasimba, tsono dzakatetepa kuti dziiswe mune dzakasiyana-siyana acupoints paruoko kuti kuderedze kurwadziwa kwakanyanya uye kudzosa basa rekufamba kumaoko nechanza. ( Trinh et al., 2022 )
Yakasiyana-siyana Kutambanudza KweWrist & Marwadzo Emaoko
Sezvineiwo, pane a nyore uye kuwanikwa nzira yekuti vanhu vazhinji vaderedze mhedzisiro yeruoko uye kurwadziwa-kutambanudza ruoko uye nekubatanidza iyo yoga mumaitiro avo. Yoga inotambanudza maoko nemaoko inogona kubatsira kuderedza uye kuderedza kuomarara, uye kutambanudza uku kunogona kuitwa kwemaminetsi mashoma, zvichipa mhedzisiro inobatsira. ( Gandolfi et al., 2023 ) Pazasi pane mamwe ematanho aya anogona Kupinzwa nyore nyore mumaitiro emunhu wese, zvichiita kuti zvive nyore kwauri kutora kutonga kwechanza chako uye hutano hwemaoko.
Wrist Flexor Stretch
Maitirwo Azvo:
Tambanudza ruoko rwako pamberi pako nechanza chako mudenga. Shandisa rumwe ruoko kudhonzera zvigunwe zvinyoro nyoro kudzoka kumuviri kusvika wanzwa kutambanudza ruoko rwako. Bata nzvimbo iyi kwemasekondi gumi nemashanu kusvika makumi matatu. Dzokorora 2-3 nguva nechanza chimwe nechimwe.
Wrist Extensor Stretch
Maitirwo Azvo:
Tambanudza ruoko rwako pamberi pemuviri wako chanza chako chakatarisa pasi. Dhonza zvigunwe zvinyoro nyoro kumuviri wako nerumwe ruoko kusvika wanzwa kutambanudza kunze kweruoko rwako. Bata kwemasekondi makumi matatu kusvika makumi matanhatu. Ita izvi 2-3 nguva paruoko.
Munamato Kutambanudza
Maitirwo Azvo:
Isa zvanza pamwe chete munzvimbo yekunamatira pamberi chechipfuva, pasi pechirebvu. Zvishoma nezvishoma kuderedza maoko akabatana akananga muchiuno, achichengeta maoko ari pedyo nedumbu rako uye zvanza zvako pamwechete kusvikira wanzwa kutambanudza pasi pemaoko ako. Bata kwemasekonzi makumi matatu uye dzokorora zvishoma.
Tendon Glides
Maitirwo Azvo:
Tanga neminwe yako yakatambanudzwa kunze. Zvadaro, kotamisa zvigunwe zvako kuti uite chibhakera chechirauro; unofanira kunzwa kutambanudza asi pasina kurwadziwa. Dzokera kunzvimbo yekutanga uye ukotamise zvigunwe zvako kuti ubate kumusoro kwechanza chako, uchichengeta zvigunwe zvako zvakananga. Pakupedzisira, kotamisa zvigunwe zvako muchibhakera chakazara. Dzokorora kutevedzana kagumi.
Chigunwe Kutambanudza
Maitirwo Azvo:
Tambanudza ruoko rwako neminwe yako pamwe chete. kweva chigunwe chako kure neminwe yako kusvika pakusununguka. Bata kwemasekondi makumi matatu kusvika makumi matanhatu. Dzokorora 2-3 nguva nechigunwe chimwe nechimwe.
Zunza kunze
Maitirwo Azvo:
Mushure mekutambanudza, zunza maoko ako zvishoma sekunge uri kuedza kuaomesa. Izvi zvinobatsira kuderedza kushushikana uye kukurudzira kutenderera.
References
Amjad, F., Farooq, MN, Batool, R., & Irshad, A. (2020). Kuwanda kwekurwadziwa kwemaoko uye zvakabatana nenjodzi muvadzidzi vanoshandisa nharembozha. Pak J Med Sci , 36 (4), 746-749. doi.org/10.12669/pjms.36.4.1797
Baabdullah, A., Bokhary, D., Kabli, Y., Saggaf, O., Daiwali, M., & Hamdi, A. (2020). Kushamwaridzana pakati pekupindwa muropa ne-smartphone uye kurwadziwa kwechigunwe / ruoko: Chidzidzo chemuchinjika. Mushonga (Baltimore) , 99 (10), e19124. doi.org/10.1097/MD.0000000000019124
Gandolfi, MG, Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana yeMutsipa, Mafudzi, uye Wrists Kudzivirira Musculoskeletal Disorders pakati peDental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol , 8 (1). doi.org/10.3390/jfmk8010026
Gutierrez-Espinoza, H., Araya-Quintanilla, F., Olguin-Huerta, C., Valenzuela-Fuenzalida, J., Gutierrez-Monclus, R., & Moncada-Ramirez, V. (2022). Kubudirira kwebhuku rekurapa muvarwere vane distal radius fracture: kuongorora kwakarongeka uye meta-analysis. J Man Manip Ther , 30 (1), 33-45. doi.org/10.1080/10669817.2021.1992090
Merkle, SL, Sluka, KA, & Frey-Law, LA (2020). Kudyidzana pakati pemarwadzo nekufamba. J Hand Ther , 33 (1), 60-66. doi.org/10.1016/j.jht.2018.05.001
Osiak, K., Elnazir, P., Walocha, JA, & Pasternak, A. (2022). Carpal tunnel syndrome: mamiriro-e-the-art wongororo. Folia Morphol (Warsz) , 81 (4), 851-862. doi.org/10.5603/FM.a2021.0121
Trinh, K., Zhou, F., Belski, N., Deng, J., & Wong, CY (2022). Mhedzisiro yeAcupuncture paRuoko neWrist Pain Intensity, Functional Status, uye Hupenyu Hwevanhu Vakuru: Ongororo Yakarongeka. Med Acupunct , 34 (1), 34-48. doi.org/10.1089/acu.2021.0046
Disclaimer
by Dr Alex Jimenez Chiropractic Examination , Vakwegura
Kune vanhu vari kuchembera, kuwedzera simba remapfupa kunogona kubatsira kudzivirira kuputsika uye kugadzirisa hutano hwemapfupa here?
Bone Strength
Simba remapfupa rakakosha, sehudyu yakatsemuka inogona kuve yakakomba kune vanhu vakura. Ongororo yakawana kuti kune vanhu vane makore ekuma60 vakatyoka hudyu, 6.5% yevakadzi uye 9.4% yevarume vakafa mukati megore. Pakati pevanhu vane makore ekuma80, 13.1% yevakadzi uye 19.6% yevarume vakafa mukati megore. (Dimet-Wiley, nevamwe, 2022 )
Kuwedzera simba remapfupa kunogona kubatsira kudzivirira nyaya dzakasiyana-siyana. Kuwedzera kuduku mumapfupa emamineral density kwakaratidzwa kubatsira kubatsira kuderedza njodzi yekuputsika, kunyanya kuputika kwechiuno. Chidzidzo chemakumi emakore-refu chakawana kuti kungowedzera 3% kwesimba remapfupa kunobatsira kuderedza mukana wekutyoka chiuno. Vatsvagiri vakanyoresa mapoka maviri evanhu vane makore makumi matanhatu zvichikwira, rimwe muna 60 uye rechipiri muna 1989.
Kuwanda kwemaminerari ebhonzo remuhuro wemukadzi wega wega pamusoro pebhonzo rechidya pedyo nehudyu kwakayerwa.
Vakazotevera zvidzidzo kwemakore kuti vaone kuti ndiani akawana hip fractures.
Kunyange zvazvo pfupa yemamineral density yeboka rechipiri yaingova 3% yakakwirira kudarika boka rekutanga, zvidzidzo izvi zvakawana 46% kuderedza muhudyu kuputsika. (Tran, T. et al., 2023 )
Bone Loss
Kurasikirwa kwemapfupa kunofambira mberi muvarume nevakadzi uye kunowedzera sezvo muviri unokwegura. Osteoporosis mamiriro ezvinhu apo mapfupa emapfupa anoora. (Dhipatimendi rehutano neHuman Services Hofisi yeChirwere Kudzivirira uye Hutano Kukurudzira. 2020 ) Mabhonzo anogara achiputsika uye achichinja sechinhu chakajairika chekugadzirisa. Kana chiyero chechiitiko ichi chikakanganiswa, osteoporosis inokura, zvichiita kuti mapfupa awedzere kuparara pane kuumbwa. Nepo varume nevakadzi vachirasikirwa nemapfupa, zvinowanzoitika muvakadzi. (National Institute of Arthritis uye Musculoskeletal Diseases. 2022 Kuenda kumwedzi kunokonzera njodzi nekuda kwekuderera kweesrogen (National Library yeMishonga, Medline Plus, 2022 ). Estrogen inosimbisa simba remapfupa nekudzivirira kubva pakuputsika kwemapfupa; nekurasikirwa kweesrogen, kuputsika kwemapfupa kunowedzera. Nekudaro, chero munhu wezera ripi neripi kana kumashure anogona kuona kurasikirwa kwemapfupa nekuda kwezvinotevera:
Endocrine kusagadzikana.
Zvirwere zvomudumbu.
Zvirwere zvinopisa senge rheumatoid arthritis.
Mamwe magomarara.
Mishonga inotorwa kurapa mamiriro aya, senge steroids kana oncology meds, inogona zvakare kukurumidzira kurasikirwa kwemapfupa. (National Library of Medicine. Medline Plus, 2022 )
kusimbisa muviri
Kunyange zvazvo kumwe kurasikirwa kwesimba remapfupa kwakajairika, nzira dzakawanda dziripo kuchengetedza hutano hwemapfupa. Kuita maekisesaizi, kunyanya kutakura uremu, kunogona kuwedzera simba remapfupa. Kana mapfupa nemhasuru zvikashandiswa kubata chinzvimbo chinopikisa simba rinokwevera zvinhu pasi, izvi zvinosimbisa bhonzo, zvichiita kuti rivandudzwe rakasimba. Kufamba uye kurovedza muviri semushonga uye masimba anofambiswa kuburikidza nemapfupa anogadzira masaini masaini anoudza maseru kuti awedzere kuumbwa kwemapfupa maererano nekuputsika. Maekisesaizi anotarisa pane kumira, kuenzanisa, kufamba, uye kurongeka zvinokurudzirwa kune vanhu vane osteoporosis kusimbisa core, quadriceps, uye hip flexors. Mhando dzakasiyana dzemaekisesaizi dzinogona kusanganisira:
Kufamba kusimbisa musana nemahudyu.
Kufamba kunze kana pane treadmill kunopa simba rekutakura kune bhonzo.
Mapuranga uye mapush-ups anogona kusimbisa forearm uye wrist mapfupa.
Kubata bhodhoro remvura muruoko rumwe norumwe uye kusimudza kumusoro nekudzika kagumi pamwe chete kana kuchinjana kashoma pazuva.
Side gumbo rinosimudza rinogona kusimbisa hudyu nemapfupa epamberi panguva imwe chete.
Kudzidzira uremu kunopa mapfupa ekurovedza muviri kuburikidza nekuita kuti atsigire mutoro unorema.
Chero chirongwa chekurapa maekisesaizi chinofanirwa kugadzirwa nemupi wehutano, murapi wepanyama, uye mudzidzisi zvinoenderana nemamiriro emunhu uye zvakavakodzera.
dhayeti
Izvo zvinopinda mumuviri zvinokanganisa hutano hwemapfupa. Calcium uye vitamini D ndiwo akakosha pakuvaka mapfupa, asi ese ari maviri anodiwa sezvo vhitamini D inodiwa kuti itore calcium inopinzwa. Calcium inogona kuwanikwa mu:
dheri
Zvigadzirwa zvemukaka uye zvisiri zvemukaka zvakasimbiswa ne calcium.
Leafy greens.
Bhinzi.
Amamondi.
Iyo inokurudzirwa zuva rega rega calcium yekudya kune vakuru vanopfuura makumi mashanu ndeye 50 milligrams.
Vitamin D inogona kubva kune:
Sunlight
Hove.
Howa.
Mukaka wakasimbiswa.
Zvigadzirwa.
Iyo inokurudzirwa zuva nezuva yevhitamini D yekudya kune vanhu vakuru vane makore makumi manomwe ndeye 70 micrograms uye 15 micrograms kune vanhu vanopfuura makumi manomwe.
Zvidzidzo zvakawana kuti kuwedzera calcium uye vitamin D kudya nekuwedzera kunogona kubatsira kuchengetedza hutano hwemapfupa. Taura nemutarisiri wehutano nezvekuti ma supplements anogona kubatsira here.
Hormone Therapy
Madzimai zvakare anowanzo gadzira testosterone, iyo inokurudzira kuumbwa kwemapfupa. Sezvo mazinga achidonha nezera uye achikanganisa simba remapfupa, kurapa kwehomoni kunogona kukurudzirwa. Kuderera kwemazinga e testosterone kunotanga nevakadzi vane makore ekuma20 uye varume vari mumakore avo makumi matatu. Kudonha kwakajairika muvakadzi ndeye 30% kusvika 1% pagore vasati vasvika kumwedzi uye kunodzikama zvishoma mushure. Varwere vechikadzi vari panjodzi yekurasikirwa nemapfupa vanogona kunyorerwa testosterone mumhando dzakasiyana-siyana dzinoramba dzichibudisa iyo hormone. Muyero wakaderera, saka varwere havaone bvudzi risingadiwe kukura kana kuchinja kweganda. Yakasanganiswa neestrogen, testosterone inobudirira inowedzera kukura kwemapfupa muvarwere vechikadzi. Haasi munhu wese mumiriri wekurapwa kwehomoni, senge vanhu vane nhoroondo yekenza yemazamu, chirwere chemoyo, kugwamba kweropa, kana chirwere chechiropa. (National Library of Medicine. Medline Plus, 2019 )
Kuita zvigadziriso zvidiki zvinogona kukwidziridza hutano hwemapfupa uye hutano hwakakwana
PaInjury Medical Chiropractic uye Functional Medicine Clinic, isu tinonyanya kutarisa pakurapa kukuvara kwevarwere uye kusingaperi kurwadziwa kwechirwere chekugadzira zvirongwa zvemunhu zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvinoenderana nemunhu. Tichishandisa nzira yakabatanidzwa, chinangwa chedu ndechekubvisa marwadzo zvakasikwa nekudzorera hutano uye kushanda kumuviri kuburikidza neFunctional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana munhu wacho achida kumwe kurapwa, achaendeswa kukiriniki kana chiremba anonyatsovakodzera, sezvo Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye premier rehabilitation providers kuti vape kurapa kwakanyanya kwekliniki. . Isu tinotarisisa pane izvo zvinokushandira iwe uye kuyedza kuvandudza muviri kuburikidza neakatsvagirwa nzira uye yakazara hutano zvirongwa.
Chiropractic Care: Movement Medicine
VIDEO
References
Dimet-Wiley, A., Golovko, G., & Watowich, SJ (2022). Kwegore Rimwechete Kufa Kwekuparara Kwegore muVakuru Vakwegura Vane Hudyu Dzekutsemuka Hunoenderana Nemamwe Mapazi Akanyanya Kutsemuka: Retrospective Cohort Chidzidzo. JMIR kuchembera, 5(1), e32683. doi.org/10.2196/32683
Tran, TS, Ho-Le, TP, Bliuc, D., Center, JR, Blank, RD, & Nguyen, TV (2023). Kudzivirirwa kweHip Fractures: Kutengeserana pakati peZvikomborero Zviduku kune Vanhu uye Mabhenefiti Makuru kuNharaunda. Chinyorwa chepfupa nemaminerari research: iyo yepamutemo magazini yeAmerican Society yeBone uye Mineral Research, 38 (11), 1594-1602. doi.org/10.1002/jbmr.4907
Dhipatimendi rehutano neHuman Services Hofisi yeChirwere Kudzivirira uye Hutano Kukurudzira. (2020). Osteoporosis Workgroup. Zvakatorwa kubva health.gov/healthypeople/about/workgroups/osteoporosis-workgroup
National Institute of Arthritis uye Musculoskeletal Diseases. (2022). Osteoporosis. Zvakatorwa kubva www.niams.nih.gov/health-topics/osteoporosis
National Library of Medicine. MedlinePlus. (2022). Chii chinokonzera kupera kwemapfupa? Zvakatorwa kubva medlineplus.gov/ency/patientinstructions/000506.htm
National Library of Medicine. MedlinePlus. (2019). Hormone replacement therapy. Zvakatorwa kubva medlineplus.gov/hormonereplacementtherapy.html
by Dr Alex Jimenez Chiropractic , kugwinya , Kufamba & Kuchinja , Neck Pain , Neck Pain Treatments , Musoro , Mishonga , Viscerosomatic Reflex
Kubatanidza akasiyana ega yoga anoisa kubatsira kuderedza kushushikana kwemutsipa uye kupa zororo rekurwadziwa kune vanhu vari kubata nemarwadzo emutsipa?
ziviso
Mukati mekubatikana uye kubatikana kwehupenyu hwazvino, zvakajairika kuti vanhu vazhinji vatakure kushushikana mumiviri yavo. Kana muviri uchibata nezvinonetsa zvemazuva ese, kushushikana, kusagadzikana, uye kurwadziwa zvinowanzo ratidza munzvimbo dzepamusoro uye dzepasi dzemuviri. Kana zvikamu zvemuviri zvepamusoro uye zvepasi zvichibata nenyaya idzi, zvinogona kukonzera kuwanda kwengozi profiles musculoskeletal system. Imwe yeakajairika musculoskeletal nyaya kurwadziwa kwemutsipa. Inogona kukonzera matambudziko mazhinji kune chikamu chekervical chemusana uye kuita kuti misumbu yakapoteredza ive yakaoma uye mukurwadziwa kubva mukushungurudzika kwemabasa ezuva nezuva. Neraki, kune nzira dzakawanda dzekudzikisa kushushikana kubva pamutsipa uye kubatsira kuzorodza tsandanyama dzakakanganisika kubva mukusagadzikana, kusanganisira yoga. Muchinyorwa chanhasi, isu tichatarisa kuti kurwadziwa kwemutsipa kunobata sei muviri wepamusoro, mabhenefiti eyoga yekurwadziwa kwemutsipa, uye akasiyana-siyana ega yoga anomisa kudzikisa kupindirana kwemarwadzo emutsipa. Isu tinokurukurirana nevazivisi vezvokurapa vane ruzivo vanosimbisa ruzivo rwevarwere vedu kuti vaongorore kuti kurwadziwa kwemutsipa kunopindirana sei nezvinonetsa zvezuva nezuva zvinokanganisa muviri wepamusoro. Isu tinozivisawo uye kutungamira varwere kuti yoga uye akasiyana anoisa anogona sei kubatsira muviri uye kupa zororo rekurwadziwa kumamhasuru akatenderedza. Isu tinokurudzirawo varwere vedu kuti vabvunze avo vanobatana navo vekurapa mibvunzo yakawanda yakaoma uye yakakosha nezve kubatanidza iyo yoga mumaitiro avo ezuva nezuva kuti vaderedze kushushikana kwemhasuru uye kupa kujeka kumiviri yavo. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Kurwadza Kwemutsipa Kunobata Sei Muviri Wepamusoro?
Iwe unonzwa kusagadzikana kana kurwadziwa mumutsipa wako nemapfudzi mushure menguva refu, zuva rekushanda rakaoma? Iwe unoona iwe uchivhima kupfuura zvakajairika paunenge uchiita maitiro ako ezuva nezuva? Kana kuti unozviona uchikudziridza chimiro chokuvhima kubva pakutarisa pakombiyuta kana kuti foni kwenguva refu? Zvizhinji zveizvi zvinowanzoitika zvinowanzoenderana nemuviri wepamusoro, kunyanya mumutsipa uye munzvimbo dzemapfudzi, izvo zvinokonzera kurwadziwa kwemutsipa. Seimwe yematambudziko akajairika anobata vanhu vazhinji pasi rese, kurwadziwa kwemutsipa chirwere chemultifactorial chine njodzi dzakawanda dzinokonzera kukura kwayo. ( Kazeminasab et al., 2022 ) Kufanana nemarwadzo ekudzokera shure, kurwadziwa kwemutsipa kunogona kuva nematanho akaoma uye asingagumi zvichienderana nekuoma uye zvakatipoteredza zvinokonzera kukura kwayo. Mitsipa yakasiyana-siyana, ligaments, uye matishu akakomberedza mutsipa nemapfudzi anochengeta mutsipa wakagadzikana uye unofamba. Kana vanhu vazhinji vakashandisa zvakanyanya mhasuru idzi mumutsipa nemapfudzi kakawanda, zvinogona kuwedzera marwadzo emutsipa mumuviri wepamusoro mukukura. ( Ben Ayed et al., 2019 )
Kana kurwadziwa kwemutsipa kwakanyanya kuchichinja, kunogona kuita kuti munhu agare achinetseka, kurwadziwa, uye kusuwa, saka vanotanga kutsvaga mhinduro dzakasiyana dzekudzikisa zviratidzo zvinowirirana pavanenge vachitaura kuvanachiremba vavo vekutanga. Apo vanhu vazhinji vanotanga kutsanangurira vanachiremba vavo kuti mararamiro avo ezuva nezuva anotaridzika sei, vanachiremba vakawanda vachatanga kuongorora nekugadzira chirongwa chinotarisa pane chero tsanangudzo yekukuvara kupi zvako, kusanganisira nzira dzinogona kuitika, kukurudzira uye kubvisa zvinhu, uye maitiro emarwadzo avanawo. kusangana nezuva rese kuti vauye nehurongwa hwekurapa hwemunhu kuti usangoderedza marwadzo emutsipa asiwo kupa zororo kunetsa uye kusagadzikana kumuviri. ( Childress & Stuek, 2020 )
Sayenzi Yekufamba- Vhidhiyo
VIDEO
Mabhenefiti eYoga Kune Neck Pain
Vanachiremba vazhinji vekutanga vanozoshanda nevarapi vanobatana kuti vagadzire hurongwa hwemunhu hwekubvisa marwadzo emutsipa uye zviratidzo zvaro zvinosanganisirwa muvanhu vazhinji. Zvizhinji zveizvi zvirongwa zvekurapa zvakagadzirirwa zvinosanganisira spinal manipulation, acupuncture, masaja, decompression therapy, uye kurapa kurovedza muviri. Imwe yemitambo yekurapa yakashandiswa nevanhu vazhinji ndeye yoga. Yoga chiitiko chakazara chinosanganisira kudzora kufema, kufungisisa, uye akasiyana maitiro ekutambanudza uye kusimbisa iyo yakakanganiswa mhasuru dzepamusoro. Yoga yakanakira kuderedza marwadzo emutsipa uye kubatsira nechepamusoro cervical spine kufamba, kutambanudza mutsipa musculature kubatsira munhu kuvandudza kufamba uye kushanduka. ( Raja et al., 2021 Pamusoro pezvo, zvinokonzeresa zveyoga uye nezvakawanda zvinomisikidza zvinogona kuderedza kushushikana, kupa kujeka kupfungwa, uye kubvumira izvo zvinovaka muviri uye oxygen kune musculo-articular system kuti iponese muviri pachawo. ( Gandolfi et al., 2023 )
Yoga Inomirira Kurwadza Kwemutsipa
Panguva imwecheteyo, vanhu vazhinji vane mabasa ekugara anoenderana nekurwadziwa kwemutsipa vakaita yoga sechikamu chemaitiro avo. Yoga inonatsiridza huwandu hwavo hwekufamba kwemajoini uye yekuziva basa uye inobatsira kudzoreredza musculoskeletal kusagadzikana mumutsipa nemapfudzi. ( Thanasilungkoon et al., 2023 ) Pasi pane mamwe maitiro akasiyana-siyana ega yoga anogona kubatsira kuderedza marwadzo-sezviratidzo zvemarwadzo emutsipa uye kurerutsa misumbu yakapoteredza.
Akagara Mutsipa Anotambanudza
Kune yakagara mitsipa yakatambanudzwa, iyi yoga pose inobatsira kutambanudza uye kusunungura mitsipa yemutsipa inotakura kushushikana uye kushushikana munharaunda yekervical yemuviri.
Munzvimbo yakagara yakatwasuka, shandura musoro kurudyi uye zvinyoronyoro simudza chirebvu. Iwe unofanirwa kunzwa kutambanudza parutivi rworuboshwe rwemutsipa nemapfudzi. Bata nzvimbo yekufema katatu kusvika kushanu uye dzokorora kuruboshwe.
Camel Pose
Kune ngamera inomira, iyi yoga pose inobatsira kusimbisa mhasuru dzemutsipa wekumberi uku ichirerutsa kushushikana pamapfudzi uye kumashure kwemutsipa.
Iwe unogona kupfugama pa yoga mat nekuchengeta mabvi ako netsoka hip-kure zvakaparadzana uchichengeta pelvis isina kwayakarerekera. Simudza chipfuva uchikwenya musana uye uchidzvanya chiuno kumberi zvishoma. Hunza zvigunwe zvitsitsinho kana yoga block padivi pezvitsitsinho. Tarisa pakukwevera chirebvu pedyo nemutsipa uchidzvanya makumbo kumeti. Bata nzvimbo yekufema katatu kusvika kushanu usati wasunungura uye uchisimudza sternum kuti usimuke zvakare.
Sphinx Pose
Iyo sphinx pose inokubvumira kurebesa uye kusimbisa musana uchitambanudza mapendekete uye kusunungura kushushikana.
Pa yoga mat, rara nedumbu rako nemagokora pasi pemapfudzi. Dzvanya zvanza zvako nemaoko pameti uye simbisa hafu yepasi kuti itsigire iwe paunenge uchisimudza torso yako yepamusoro nemusoro. Ramba wakatarisa kumberi sezvo uri kurangarira kurebesa musana. Bata nzvimbo iyi kwekufema katatu kusvika kushanu.
Thread The Tsono Pose
Iyo thread-the-needle pose inobatsira kusunungura tension yakachengetwa mumutsipa, mapepa, uye kumashure.
Pa yoga mat, tanga munzvimbo ina-zvese nechanza pasi pemapfudzi uye mabvi pasi pehudyu. Simudza ruoko rwerudyi uende narwo kuruboshwe uchitevedza pasi nechanza chakatarisa mudenga. Bata nzvimbo yekufema katatu kusvika kushanu kwemasekonzi makumi matatu uye regedza. Dzokera kunzvimbo yose-mana uye dzokorora kuruboshwe.
mhedziso
Pakazere, kubatanidza yoga sechikamu chemaitiro ezuva nezuva kunogona kupa mhedzisiro inobatsira mukuderedza marwadzo emutsipa uye ayo anobatana nawo comorbidities. Yoga haidi maawa ekudzidzira kana kupindirana mune dzakasiyana siyana, sezvo maminetsi mashoma ekutambanudza zvinyoro uye kufema zvine musoro zuva rega rega anogona kupa mhedzisiro yakanaka. Kana vanhu vatanga kushandisa yoga sechikamu chezviitiko zvavo zvezuva nezuva, vanozoona kumira kwavo kuchivandudza, pfungwa dzavo dzakajeka kupfuura nakare kose, uye vanorarama hupenyu hunofadza, hune hutano pasina kubata nemarwadzo emutsipa.
References
Ben Ayed, H., Yaich, S., Trigui, M., Ben Hmida, M., Ben Jemaa, M., Ammar, A., Jedidi, J., Karray, R., Feki, H., Mejdoub, Y., Kasis, M., & Damak, J. (2019). Kuwanda, Njodzi uye Migumisiro Yemutsipa, Mafudzi uye Low-Back Pain muSekondari-Chikoro Vana. J Res Health Sci , 19 (1), e00440. www.ncbi.nlm.nih.gov/pubmed/31133629
www.ncbi.nlm.nih.gov/pmc/articles/PMC6941626/pdf/jrhs-19-e00440.pdf
Childress, MA, & Stuek, SJ (2020). Neck Pain: Kutanga Kuongorora uye Kutungamira. American Family Physician , 102 (3), 150-156. www.ncbi.nlm.nih.gov/pubmed/32735440
www.aafp.org/pubs/afp/issues/2020/0801/p150.pdf
Gandolfi, MG, Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana yeMutsipa, Mafudzi, uye Wrists Kudzivirira Musculoskeletal Disorders pakati peDental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol , 8 (1). doi.org/10.3390/jfmk8010026
Kazeminasab, S., Nejadghaderi, SA, Amiri, P., Pourfathi, H., Araj-Khodaei, M., Sullman, MJM, Kolahi, AA, & Safiri, S. (2022). Kurwadziwa kwemutsipa: epidemiology yepasi rose, maitiro uye njodzi zvinhu. BMC Musculoskelet Disord , 23 (1), 26. doi.org/10.1186/s12891-021-04957-4
Raja, GP, Bhat, NS, Fernandez-de-Las-Penas, C., Gangavelli, R., Davis, F., Shankar, R., & Prabhu, A. (2021). Kubudirira kwekudzika kwekervical fascial manipulation uye yoga postures pamarwadzo, basa, uye oculomotor kudzora kune varwere vane mechanical kurwadziwa kwemutsipa: kudzidza protocol ye pragmatic, parallel-group, randomized, controlled trial. miedzo , 22 (1), 574. doi.org/10.1186/s13063-021-05533-w
Thanasilungkoon, B., Niempoog, S., Sriyakul, K., Tungsukruthai, P., Kamalashiran, C., & Kietinun, S. (2023). Iko Kushanda kweRuesi Dadton uye Yoga paKuderedza Mitsipa uye Mapfudzi Marwadzo muVashandi Hofisi. Int J Exerc Sci , 16 (7), 1113-1130. www.ncbi.nlm.nih.gov/pubmed/38287934
www.ncbi.nlm.nih.gov/pmc/articles/PMC10824298/pdf/ijes-16-7-1113.pdf
Disclaimer
by Dr Alex Jimenez kusimbisa muviri , kugwinya
Kune vanhu vari kutsvaga kuvandudza hutano hwavo, bvunzo yekuongorora kusimba inogona kuona nzvimbo dzinogona kuitika uye kubatsira kuongorora hutano hwese uye chimiro chemuviri?
Fitness Assessment
Muedzo wekusimba, unozivikanwawo sekuongorora kusimba, unobatsira kuongorora hutano hwemunhu hwese uye hwemuviri. Inosanganisira nhevedzano yezviitwa zvekugadzira chirongwa chakakodzera chekurovedza muviri chehutano hwese uye kusimba. (National Strength and Conditioning Association. 2017 ) Fitness ongororo yekuongorora mabhenefiti anosanganisira:
Kuziva nzvimbo dzinoda kuvandudzwa.
Kubatsira nyanzvi mukunzwisisa kuti ndedzipi mhando dzemaekisesaizi dzakachengeteka uye dzinoshanda zvakanyanya.
Kubatsira kuyera kufambira mberi kwehutano nekufamba kwenguva.
Kubvumira chirongwa chega chega chinogona kubatsira kudzivirira kukuvara uye kuchengetedza hutano hwese hwemuviri.
Ongororo inogona kusanganisira yakawanda yebvunzo, kusanganisira:
Miyedzo yekuumbwa kwemuviri.
Miedzo yemwoyo yemwoyo.
Miedzo yekutsungirira.
Range of kufamba bvunzo.
Izvo zvinoitirwa kuve nechokwadi kuti munhu wacho haazove panjodzi yekukuvara uye kupa mudzidzisi ruzivo rwunodiwa kuti amise akajeka uye anoshanda zvinangwa zvekusimba. Vanhu vanoshamisika kana kuyedzwa kusimba kwaizovabatsira vanofanira kubvunza mutarisiri wavo wehutano.
General Hutano
Usati watanga chirongwa chekusimbisa muviri, zvakakosha kuzivisa murairidzi wenhoroondo yezvehutano hwega uye kuwana mvumo inodiwa kubva kune vekutanga vehutano. (Harvard Health Publishing. Harvard Medical School. 2012 ) Vanamazvikokota vezvekusimba vanowanzo shandisa imwe kana anopfuura maturusi ekuvheneka kubatsira kuona hutano hwekutanga.National Academy of Sports Medicine. 2020 ) Pakati pemibvunzo, vanhu vanogona kubvunzwa nezvemishonga iri kunwiwa, chero matambudziko edzungu kana kurwadziwa, kana mamiriro ekurapa anogona kukanganisa kugona kwavo maekisesaizi.
Mutumbi Muumbi
Kuumbwa kwemuviri kunotsanangura huwandu hwehuremu hwemuviri, kusanganisira tsandanyama, mapfupa, uye mafuta. Nzira dzinonyanyozivikanwa dzekufungidzira kuumbwa kwemuviri dzinosanganisira:
Bioelectrical Impedance Analysis - BIA
Munguva yeBIA, zviratidzo zvemagetsi zvinotumirwa kubva kumagetsi kuburikidza nemakumbo etsoka kusvika kudumbu kufungidzira kuumbwa kwemuviri. (Doylestown Health. 2024 )
Body Mass Index - BMI
Skinfold Measurements
Zviyero izvi zvinoshandisa calipers kufungidzira huwandu hwemafuta emuviri mupete yeganda.
Cardiovascular Endurance
Cardiovascular endurance test, inozivikanwawo sekuyedzwa kwekushushikana, inoyera kuti moyo nemapapu zvinoshanda sei kupa mweya uye simba kumuviri panguva yekurovedza muviri. (UC Davis Hutano, 2024 ) Mayedzo matatu anonyanya kushandiswa anosanganisira:
12-maminitsi Mhanya Miedzo
Maminitsi gumi nemaviri ekumhanya bvunzo anoitwa pachitsiko, uye munhu asati aita maekisesaizi emwoyo uye kufema mwero unofananidzwa nemoyo wapashure pekurovedza muviri uye mwero wekufema.
Exercise Stress
Exercise stress test inoitwa pane treadmill kana stationary bhasikoro.
Zvinosanganisira kushandisa moyo chekutarisa uye BP kuyera zviratidzo zvakakosha panguva yekurovedza muviri.
VO2 Max Kuedza
Inoitwa pane treadmill kana bhasikoro rakamira.
V02 max kuyedza inoshandisa mudziyo wekufema kuyera huwandu hwakanyanya hwekushandiswa kweokisijeni panguva yekurovedza muviri (UC Davis Hutano, 2024 )
Vamwe varairidzi vachabatanidza maekisesaizi senge sit-ups kana push-ups kuyera mhinduro kune chaiwo maekisesaizi.
Iyi mibairo yekutanga inogona kushandiswa gare gare kuona kana hutano uye kusimba mazinga avandudzwa.
Simba uye Kutsungirira
Kuyedzwa kwetsandanyama kunoyera kureba kwenguva iyo boka remhasuru rinogona kubvumirana uye kusunungura risati raneta. Kuedza kwesimba kunoyera kuwanda kwesimba rekumanikidza boka remhasuru rinogona kuita. (American Council pamusoro peKuekisesaiza, Jiminez C., 2018 ) Zviitwa zvinoshandiswa zvinosanganisira:
The push-up test.
Core simba uye kugadzikana bvunzo.
Dzimwe nguva, mudzidzisi achashandisa metronome kuyera kuti munhu anogona kufambirana nenguva yakareba sei. Migumisiro inobva yaenzaniswa nevanhu vezera rimwechete uye zvepabonde kuti vagadzire nhanho yekutanga. Miedzo yesimba uye yekutsungirira yakakosha sezvo ichibatsira mudzidzisi nzvimbo iyo mapoka emhasuru akasimba, ari panjodzi, uye anoda kutariswa. (Heyward, VH, Gibson, AL 2014 ).
Kubvuma sanduko
Kuyera kuchinjika kwemajoini kwakakosha pakuona kana vanhu vaine postural imbalances, kusagadzikana kwetsoka, kana miganhu mukufamba kwekufamba. (Pate R, Oria M, Pillsbury L, 2012 )
Shoulder Flexibility
Kuyedzwa kwepafudzi kuchinjika kunoongorora kuchinjika uye kufamba kwejoint repafudzi.
Inoitwa nekushandisa ruoko rumwe kusvika kuseri kwemutsipa, pakati pemapendekete, uye rumwe ruoko kusvika kuseri kwemashure, kumapfudzi, kuyera kuti maoko ari kure zvakadii. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015 )
Gara-Uye-Usvike
Muedzo uyu unoyera kusimba muzasi kumashure uye hamstring tsandanyama. (American Council of Exercise, Metcalf A. 2014 )
Muedzo wekugara-uye-kusvika unoitwa pasi nemakumbo akawedzerwa zvakakwana.
Kutsetseka kunopimwa nemainchi mangani maoko ari kubva kutsoka kana achisvika kumberi.
Trunk Simudza
Trunk lift test inoshandiswa kuyera kusimba muzasi kumashure.
Zvinoitwa wakarara wakatarisa pasi pasi nemaoko padivi pako.
Munhu wacho anozokumbirwa kusimudza muviri wavo wepamusoro nemamhasuru ekumashure chete.
Kuchinjika kunoyerwa nemasentimita mangani munhu anogona kuzvisimudza kubva pasi. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015 )
Fitness ongororo yekuongorora ine mabhenefiti akasiyana. Inogona kubatsira varairidzi kugadzira chirongwa chekurovedza muviri, kubatsira vanhu kuona nzvimbo dzekusimba dzinoda kuvandudzwa, kuyera kufambira mberi, uye kuwedzera kusimba uye kutsungirira kumaitiro avo, izvo zvinogona kubatsira kudzivirira kukuvara nekubatsira. chengetedza hutano hwese . Isu tinotarisisa pane izvo zvinokushandira iwe uye kuyedza kuvandudza muviri kuburikidza neakatsvagirwa nzira uye yakazara hutano zvirongwa. Aya mapurogiramu echisikigo anoshandisa kugona kwemuviri kuzadzisa zvinangwa zvekuvandudza. Bvunza nyanzvi yezvehutano kana nyanzvi yekugwinya kuti akutungamirire kana uchida zano.
PUSH Fitness
VIDEO
References
National Strength and Conditioning Association. (2017). Zvinangwa zvekuongorora. www.nsca.com/education/articles/kinetic-select/purposes-of-assessment/
Harvard Health Publishing. Harvard Medical School. (2012). Unoda here kuona chiremba usati watanga chirongwa chako chekurovedza muviri? HealthBeat. www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program
National Academy of Sports Medicine. (2020). PAR-Q-+ Mubvunzo Wekugadzirira Kwekuita Zvenyama kune wese munhu. www.nasm.org/docs/pdf/parqplus-2020.pdf?sfvrsn=401bf1af_24
Doylestown Health. (2024). Bio-Electrical Impedance Analysis (BIA) -Muviri Kuongorora Kwemuviri. www.doylestownhealth.org/service-lines/nutrition#maintabbed-content-tab-2BDAD9F8-F379-403C-8C9C-75D7BFA6E596-1-1
National Heart, Lung, uye Ropa Institute. US Department of Health and Human Services. (ND). calculator your body mass index. Zvakatorwa kubva www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
UC Davis Hutano. (2024). VO2max uye Aerobic Fitness. health.ucdavis.edu/sports-medicine/resources/vo2description
Sangano reAmerican Council on Exercise. Jiminez C. (2018). Kunzwisisa 1-RM uye Zvakafanotaurwa 1-RM Ongororo. ACE Fitness. www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2894/understanding-1-rm-and-predicted-1-rm-assessments/
Heyward, VH, Gibson, AL (2014). Advanced Fitness Assessment uye Exercise Prescription. United Kingdom: Human Kinetics. www.google.com/books/edition/Advanced_Fitness_Assessment_and_Exercise/PkdoAwAAQBAJhl=en&gbpv=1&dq=Strength+and+endurance+tests+muscle+groups+are+stronger+and+weaker&pg=PA173&printsec=frontcover#v=onepage&q=Strength%20and%20endurance%20tests%20muscle%20groups%20are%20stronger%20and%20weaker&f=false
Pate R, Oria M, Pillsbury L, (Eds). (2012). Zviyero zvine chekuita nehutano hwevechidiki: Flexibility. MuR. Pate, M. Oria, & L. Pillsbury (Eds.), Zviyero zveFitness uye Hutano Hwakabuda muVechidiki. doi.org/10.17226/13483
Baumgartner, T. A., Jackson, A. S., Mahar, M. T., Rowe, D. A. (2015). Chiyero cheKuongorora muKinesiology. United States: Jones & Bartlett Kudzidza. www.google.com/books/edition/Measurement_for_Evaluation_in_Kinesiolog/_oCHCgAAQBAJ?hl=en&gbpv=1&dq=Measurement+for+Evaluation+in+Kinesiology+(9th+Edition).&printsec=frontcover#v=onepage&q&f=
American Council of Exercise. Metcalf A. (2014). Nzira yekuvandudza kushanduka uye kuichengetedza. ACE Fitness. www.acefitness.org/resources/everyone/blog/3761/how-to-improve-flexibility-and-maintain-it/
by Dr Alex Jimenez Chiropractic , chisingaperi Pain , Kukanganiswa kwakakomba , Kufamba & Kuchinja , Pamuviri Utano , Spine Care , Mishonga , Viscerosomatic Reflex
Vanhu vane Ehlers-Danlos syndrome vanogona kuwana zororo kuburikidza neakasiyana-siyana asiri ekuvhiya marapirwo kuderedza kusagadzikana kwemajoini?
ziviso
Majoini nemarunda akatenderedza musculoskeletal system inobvumira iyo yepamusoro uye yakaderera migumo kudzikamisa muviri uye kufambisa. Iwo akasiyana mhasuru uye akapfava anobatanidza tishu anotenderedza majoini anobatsira kudzivirira kubva mukukuvadzwa. Kana zvakatipoteredza zvinhu kana kusagadzikana kukatanga kukanganisa muviri, vanhu vazhinji vanogadzira nyaya dzinokonzeresa kuwanda kwengozi profiles, izvo zvinozokanganisa kugadzikana kwemajoini. Imwe yezvirwere zvinokanganisa majoini uye inobatana tishu iEDS kana Ehlers-Danlos syndrome. Iyi yekubatanidza tishu kusagadzikana inogona kuita kuti majoini ari mumuviri ave hypermobile. Inogona kukonzera kusagadzikana kwemajoini kumusoro uye pasi, zvichiita kuti munhu agare achirwadziwa. Chinyorwa chanhasi chakanangana neEhlers-Danlos syndrome nezviratidzo zvayo uye kuti kune nzira dzisiri dzekuvhiya dzekugadzirisa chirwere ichi chinosanganisa. Isu tinokurukura nevarapi vane hunyanzvi hwekurapa vanobatanidza ruzivo rwevarwere vedu kuti vaongorore kuti Ehlers-Danlos syndrome inogona kudyidzana sei nemamwe matambudziko emusculoskeletal. Isu tinozivisawo uye kutungamira varwere kuti kurapa kwakasiyana-siyana kusiri kwekuvhiya kunogona kubatsira sei kuderedza marwadzo-sezviratidzo uye kubata Ehlers-Danlos syndrome. Isuwo tinokurudzira varwere vedu kuti vabvunze avo vanobatana navo vezvokurapa mibvunzo yakawanda yakaoma uye yakakosha pamusoro pekubatanidza kurapa kwakasiyana-siyana kusiri kwekuvhiya sechikamu chemaitiro avo ezuva nezuva kubata mhedzisiro yeEhlers-Danlos syndrome. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Chii chinonzi Ehlers-Danlos Syndrome?
Iwe unowanzonzwa wakaneta zvikuru muswere wose wezuva, kunyange pashure pokurara usiku hwose here? Iwe unopwanya nyore uye unoshamisika kuti aya mavanga ari kubva kupi? Kana kuti wakamboona here kuti une huwandu hwakawedzerwa mumajoini ako? Zvizhinji zvezvinhu izvi zvinowanzoenderana nechirwere chinozivikanwa seEhlers-Danlos syndrome kana EDS inokanganisa majoini avo uye majoini. EDS inokanganisa matishu akabatana ari mumuviri. Iwo anobatanidza matishu ari mumuviri anobatsira kupa simba uye elasticity kuganda, majoini, pamwe nemadziro emidziyo yeropa, saka kana munhu ari kubata neEDS, inogona kukonzera kukanganisa kukuru kune musculoskeletal system. EDS inonyanya kuongororwa nekliniki, uye vanachiremba vakawanda vakaona kuti gene coding ye collagen uye mapuroteni anopindirana mumuviri anogona kubatsira kuziva kuti rudzi rweEDS runobata munhu. ( Miklovic naSieg, 2024 )
Zviratidzo
Kana uchinzwisisa EDS, zvakakosha kuti uzive kuomarara kweiyi connective tissue disorder. EDS inoiswa mumhando dzakawanda dzine akasiyana maficha uye matambudziko anosiyana zvichienderana nekuomarara. Imwe yemhando dzakajairika dzeEDS hypermobile Ehlers-Danlos syndrome. Rudzi urwu rweEDS runoratidzwa ne general joint hypermobility, kusagadzikana kwemajoini, uye kurwadziwa. Zvimwe zvezviratidzo zvinosanganiswa ne hypermobile EDS zvinosanganisira subluxation, dislocation, uye kukuvara kwenyama yakapfava izvo zvinowanzoitika uye zvinogona kuitika zvega kana nekushungurudzika kudiki. ( Hakim, 1993 ) Izvi zvinowanzokonzera kurwadziwa kwakanyanya kune majoini ari kumusoro uye pasi. Nehupamhi hwayo hwezviratidzo uye hunhu hwemamiriro acho pachawo, vazhinji havawanzo kuziva kuti hypermobility yakabatana inowanzoitika muhuwandu hwevanhu uye inogona kupa pasina matambudziko anoratidza kuti inobatanidza tishu kusagadzikana. ( Gensemer et al., 2021 ) Uyezve, hypermobile EDS inogona kutungamirira kukuremara kwemusana nekuda kwe hyperextensibility yeganda, majoini, uye fragility yakasiyana-siyana. Iyo pathophysiology yepinal deformity yakabatana ne hypermobile EDS inonyanya kukonzerwa nemhasuru hypotonia uye ligament laxity. ( Uehara et al., 2023 ) Izvi zvinokonzeresa kuti vanhu vazhinji vaderedze hupenyu hwavo uye mabasa ezuva nezuva zvakanyanya. Zvisinei, kune nzira dzekugadzirisa EDS uye zviratidzo zvayo zvinopindirana kuderedza kusagadzikana kwemajoini.
Movement Medicine: Chiropractic Care-Vhidhiyo
VIDEO
Nzira dzekutarisira EDS
Kana zvasvika pakutsvaga nzira dzekugadzirisa EDS kuderedza marwadzo uye kusagadzikana kwemajoini, kurapa kusina kuvhiyiwa kunogona kubatsira kugadzirisa mamiriro emuviri uye emanzwiro emamiriro acho. Kurapa kusiri-kuvhiya kwevanhu vane EDS kunowanzo tarisa pakugadzirisa kushanda kwemuviri uku uchivandudza simba retsandanyama uye kugadzikana kwemajoini. ( Buryk-Iggers et al., 2022 ) Vanhu vazhinji vane EDS vachaedza kubatanidza maitiro ekugadzirisa marwadzo uye kurapa kwepanyama uye shandisa mabhureki nemidziyo yekubatsira kuderedza mhedzisiro yeEDS uye kugadzirisa hupenyu hwavo.
Kurapa Kusina-kuvhiya KweEDS
Kurapa kwakasiyana-siyana kusiri kwekuvhiya senge MET (muscle simba nzira), electrotherapy, light physical therapy, chiropractic care, uye masaja. inogona kubatsira kusimbisa apo toning yakapoteredza tsandanyama kutenderedza majoini, kupa zororo rakakwana rekurwadziwa, uye kudzikisira kutsamira kwenguva refu pamishonga. ( Broida et al., 2021 ) Uyezve, vanhu vanobata neEDS vane chinangwa chekusimbisa tsandanyama dzakakanganisika, kudzikamisa majoini, nekuvandudza kugona. Mishonga isiri-yekuvhiya inobvumira munhu wacho kuti ave nechirongwa chekurapa chakagadzirirwa chekuoma kwezviratidzo zveEDS uye kubatsira kuderedza marwadzo ane chokuita nemamiriro acho ezvinhu. Vanhu vazhinji, pavanenge vachipfuura nehurongwa hwavo hwekurapa zvakateerana kuti vatarise EDS yavo uye kuderedza marwadzo-sezviratidzo, vanozoona kuvandudzwa kwechiratidzo chekusagadzikana. ( Khokhar et al., 2023 ) Izvi zvinoreva kuti kurapa kusina kuvhiyiwa kunobvumira vanhu kuti vanyatsofunga nezvemiviri yavo uye kuderedza marwadzo akafanana nemigumisiro yeEDS, nokudaro vachibvumira vanhu vakawanda vane EDS kuti vararame hupenyu hwakazara, hunofadza pasina kunzwa kurwadziwa uye kusagadzikana.
References
Broida, SE, Sweeney, AP, Gottschalk, MB, & Wagner, ER (2021). Kutungamirirwa kwekusagadzikana kwefudzi mu hypermobility-type Ehlers-Danlos syndrome. JSES Rev Rep Tech , 1 (3), 155-164. doi.org/10.1016/j.xrrt.2021.03.002
Buryk-Iggers, S., Mittal, N., Santa Mina, D., Adams, SC, Englesakis, M., Rachinsky, M., Lopez-Hernandez, L., Hussey, L., McGillis, L., McLean , L., Laflamme, C., Rozenberg, D., & Clarke, H. (2022). Kudzidzira uye Kugadzirisa muvanhu vane Ehlers-Danlos Syndrome: Ongororo Yakarongeka. Arch Rehabil Res Clin Transl , 4 (2), 100189. doi.org/10.1016/j.arrct.2022.100189
Gensemer, C., Burks, R., Kautz, S., Mutongi, DP, Lavallee, M., & Norris, RA (2021). Hypermobile Ehlers-Danlos syndromes: Complex phenotypes, kuongororwa kwakaoma, uye zvikonzero zvisinganzwisisike. Dev Dyn , 250 (3), 318-344. doi.org/10.1002/dvdy.220
Hakim, A. (1993). Hypermobile Ehlers-Danlos Syndrome. MuMP Adam, J. Feldman, GM Mirzaa, RA Pagon, SE Wallace, LJH Bean, KW Gripp, & A. Amemiya (Eds.), GeneReviews((R)) . www.ncbi.nlm.nih.gov/pubmed/20301456
Khokhar, D., Masimba, B., Yamani, M., & Edwards, MA (2023). Mabhenefiti eOsteopathic Manipulative Treatment pane Murwere Ane Ehlers-Danlos Syndrome. Cureus , 15 (5), e38698. doi.org/10.7759/cureus.38698
Miklovic, T., & Sieg, VC (2024). Ehlers-Danlos Syndrome. In StatPearls . www.ncbi.nlm.nih.gov/pubmed/31747221
Uehara, M., Takahashi, J., & Kosho, T. (2023). Spinal Deformity muEhlers-Danlos Syndrome: Tarisa paMusculocontractural Type. Genes (Basel) , 14 (6). doi.org/10.3390/genes14061173
Disclaimer
by Dr Alex Jimenez Kukanganiswa kwakakomba , Kufamba & Kuchinja
Kunzwisisa majoini ehinge emuviri uye mashandisiro aanoita kunobatsira here nekufamba uye matambudziko ekusagadzikana uye kugadzirisa mamiriro kune vanhu vane dambudziko rekunyatsokotama kana kutambanudza zvigunwe zvavo, zvigunwe, magokora, zviziso zvemakumbo, kana mabvi?
Hinge Joints
Majoini mafomu apo rimwe pfupa rinobatana kune rimwe, richibvumira kufamba. Mhando dzakasiyana dzemajoini dzinosiyana mukugadzirisa uye kufamba zvichienderana nenzvimbo yavo. Izvi zvinosanganisira hinge, bhora uye socket, planar, pivot, saddle, uye ellipsoid joints. (Bundless. General Biology, ND ) Hinge joints is synovial joints inofamba nendege imwe yekufamba: kuchinjika uye kuwedzera. Hinge majoini anowanikwa muminwe, magokora, mabvi, zvitsitsinho, uye zvigunwe uye kudzora kufamba kwemabasa akasiyana. Kukuvara, osteoarthritis, uye autoimmune mamiriro anogona kukanganisa hinge majoini. Kuzorora, mishonga, ice, uye kurapwa kwepanyama kunogona kubatsira kuderedza marwadzo, kuvandudza simba uye mararamiro ekufamba, uye kubatsira kugadzirisa mamiriro ezvinhu.
Anatomy
Gungano rinoumbwa nekubatanidzwa kwemapfupa maviri kana kupfuura. Muviri wemunhu une zvikamu zvitatu zvakakosha zvemajoini, zvakakamurwa nedhigirii ravanogona kufamba. Izvi zvinosanganisira: (Bundless. General Biology, ND )
Synarthroses
Aya majoini akagadziriswa, asingazungunuke.
Yakagadzirwa nemapfupa maviri kana kupfuura.
Amphiarthroses
Iyo inozivikanwawo se cartilaginous joints.
A fibrocartilage disc inoparadzanisa mapfupa anoumba majoini.
Aya majoini anofambiswa anobvumira kuita zvishoma kufamba.
Diarthroses
Iyo inozivikanwawo se synovial joints.
Aya ndiwo anonyanya kuzivikanwa akasununguka majoini efoni anobvumira kufamba munzira dzakawanda.
Mapfupa anoumba majoini akavharwa nearticular cartilage uye akavharirwa mujojo capsule yakazadzwa ne synovial fluid inobvumira kufamba kwakatsetseka.
Synovial majoini akaiswa mumhando dzakasiyana zvichienderana nekusiyana kwechimiro uye huwandu hwekufamba ndege dzavanobvumira. Hinge joint isangano re synovial rinobvumira kufamba mundege imwe yekufamba, yakafanana nehinge yemusuwo inoenda mberi nekumashure. Mukati mejoinhi, kuguma kwebhonzo rimwe kunowanzoita convex / kunongedza kunze, neimwe concave / yakatenderedzwa mukati kubvumira migumo kuti ikwane zvakanaka. Nekuti hinge majoini anongofamba nepakati imwe ndege yekufamba, anowanzo kugadzikana kupfuura mamwe ma synovial joints. (Bundless. General Biology, ND ) Hinge majoini anosanganisira:
Zvigunwe nezvigunwe zvigunwe - bvumira zvigunwe nezvigunwe kuti zvikotamire uye zviwedzere.
Kubatana kwegokora - kunobvumira gokora kukotama uye kuwedzera.
Mabvi akabatanidzwa - anobvumira mabvi kuti akotame uye awedzere.
The talocrural joint of the ankle - inobvumira gumbo kuti rifambe kumusoro/dorsiflexion uye pasi/plantarflexion.
Majoini emahinji anobvumira makumbo nemaoko, zvigunwe, uye zvigunwe kuti zviende kure uye kukotama zvichienda kumuviri. Kufamba uku kwakakosha pazviitwa zvemazuva ese, sekugeza, kupfeka, kudya, kufamba, kusimuka, uye kugara pasi.
Conditions
Osteoarthritis uye kuzvimba mafomu eArthritis anogona kukanganisa chero majoini (Arthritis Foundation. ND ) Autoimmune kuzvimba maitiro eArthritis, kusanganisira rheumatoid uye psoriatic arthritis, inogona kuita kuti muviri urwise majoini awo. Izvi zvinowanzobata mabvi nezvigunwe, zvichikonzera kuzvimba, kuoma, uye kurwadziwa. (Kamata, M., Tada, Y. 2020 ) Gout chirwere chinoputika chearthritis chinotanga kubva kumazinga akakwirira euric acid muropa uye kazhinji inokanganisa hinge joint yechigunwe chikuru. Mamwe mamiriro anokanganisa hinge joints anosanganisira:
Kukuvara kune cartilage mukati memajoini kana matsinga anodzikamisa kunze kwemajoini.
Ligament sprains kana misodzi inogona kubva pazvigunwe zvakakanyiwa kana zvigunwe, zvitsitsinho zvakatenderedzwa, kukuvara kwakamonyoroka, uye kukanganisa kwakananga pamabvi.
Kukuvara uku kunogona kukanganisawo meniscus, iyo cartilage yakaoma mukati memabvi akabatanidzwa iyo inobatsira cushion uye kutora kuvhunduka.
Rehabilitation
Mamiriro ezvinhu anokanganisa majoini ehinge anowanzo kukonzera kuzvimba uye kuzvimba, zvichikonzera kurwadziwa uye kufamba kushoma.
Mushure mekukuvara kana panguva yekuzvimba mamiriro ekuputika, kudzikisira kufamba kwakasimba uye kuzorora mubatanidzwa wakakanganiswa kunogona kuderedza kuwedzera kushushikana uye. marwadzo .
Kushandisa ice kunogona kuderedza kuzvimba uye kuzvimba.
Mishonga inobvisa marwadzo seNSAID inogonawo kubatsira kuderedza marwadzo. (Arthritis Foundation. ND )
Kana marwadzo uye kuzvimba zvichitanga kupera, kurapwa kwepanyama uye / kana kwekushanda kunogona kubatsira kugadzirisa nzvimbo dzakakanganiswa.
Murapi achapa kutambanudza uye maekisesaizi kubatsira kuvandudza majoini ekufamba uye kusimbisa mhasuru dzinotsigira.
Kune vanhu vari kurwadziwa nemajoini ehinge kubva ku autoimmune mamiriro, biologic mishonga yekudzikisa autoimmune chiitiko chemuviri inopihwa kuburikidza neinfusions inounzwa mavhiki akati wandei kana mwedzi. (Kamata, M., Tada, Y. 2020 )
Cortisone jekiseni inogonawo kushandiswa kuderedza kuzvimba.
PaInjury Medical Chiropractic uye Functional Medicine Clinic, isu tinonyanya kutarisa pakurapa kukuvara kwevarwere uye kusingaperi kurwadziwa syndromes uye kuvandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvinoenderana nemunhu. Vapeji vedu vanoshandisa nzira yakabatanidzwa kugadzira zvirongwa zvekuchengetedza zvemunhu zvinosanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Chinangwa chedu ndechekubvisa marwadzo nemasikirwo nekudzorera hutano uye kushanda kumuviri. Kana munhu wacho achida kumwe kurapwa, anozoendeswa kukiriniki kana chiremba anonyatsovakodzera. Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vatapi vekutanga vekugadzirisa kuti vape mishonga inobatsira zvikuru.
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References
Bundless. General Biology. (ND). 38.12: Majoini uye Skeletal Movement - Mhando dzeSynovial Joints. In. LibreTexts Biology. bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_%28Boundless%29/38%3A_The_Musculoskeletal_System/38.12%3A_Joints_and_Skeletal_Movement_-_Types_of_Synovial_Joints
Arthritis Foundation. (ND). Osteoarthritis. Arthritis Foundation. www.arthritis.org/diseases/osteoarthritis
Kamata, M., & Tada, Y. (2020). Kubudirira uye Kuchengetedzeka kweBiologics yePsoriasis uye Psoriatic Arthritis uye Maitiro Avo paComorbidities: Ongororo Yezvinyorwa. International Journal of Molecular Sciences, 21(5), 1690. doi.org/10.3390/ijms21051690
