Mekhoa ea Physiotherapy ea ho Ntlafatsa Boleng ba Boroko
Boroko bo botle ke motheo oa bohlokoa bakeng sa bophelo bo botle ba 'mele le ba kelello. Leha ho le joalo, batho ba bangata ba thatafalloa ke ho robala, ba tsoha khafetsa bosiu, kapa ba tsoha ba ikutloa ba khathetse. Lisosa lia fapana—ho tloha khatellong ea maikutlo, bohloko ba mesifa, boemo bo bobe ba 'mele, mekhoa e mebe ea ho ikoetlisa, ho ea maemong a itseng a bongaka. Mona ke moo physiotherapy e ka bapalang karolo. Physiotherapy ha e shebane feela le ho hlaphoheloa ha likotsi empa hape e thusa ho ntlafatsa ts'ebetso ea 'mele, ho fokotsa bohloko, ho fokotsa tsitsipano le ho hlophisa bocha mekhoa ea ho sisinyeha, tseo kaofela li amang boleng ba boroko ka ho toba.
Sengoloa sena se tšohla mekhoa e tloaelehileng ea physiotherapy e sebelisoang ho ntlafatsa boleng ba boroko, ho tloha boikoetlisong ba ho hema le ho otlolla ho ea phekolong ea matsoho ho ea ho ruteng 'mele ka mekhoa e tšehetsang boroko bo betere.
Ke Hobane'ng ha Physiotherapy e Ama Boroko?
Mathata a boroko hangata a amana le mathata a 'mele, haholo-holo bohloko ba mesifa le tsitsipano. Bohloko ba mokokotlo o ka tlase, molala o thata, mahetla a thata, kapa hlooho e opang e ka baka tsitsipano li ka etsa hore maemo a ho robala a se ke a phutholoha 'me tsa sitisa boroko bo tebileng. Ho feta moo, tsamaiso ea methapo e sebetsang haholo (boemo ba "ho falimeha" ka lebaka la khatello ea maikutlo) e etsa hore ho be thata hore 'mele o kene boemong ba ho phomola. Kalafo ea 'mele e thusa ho sebetsana le lintlha tsena ka mekhoa e thehiloeng metsamaong le mekhoa ea 'mele e phomotsang tsamaiso ea mesifa le mesifa le ho ntlafatsa taolo ea ho hema.
1. Boikoetliso ba ho Hema ka Diaphragmatic ho Fokotsa Khatello
E 'ngoe ea mekhoa e sebetsang ka ho fetisisa ea ho itokisetsa boroko ke ho hema ka diaphragm (ho hema ka botebo). Batho ba bangata ba hema ka botebo le ka potlako ho tsoa sefubeng, haholo-holo ha ba imetsoe kelellong. Mokhoa ona oa ho hema o ka boloka ts'ebetso ea tsamaiso ea methapo ea kutlo (ntoa kapa mokhoa oa ho fofa), e leng se etsang hore ho be thata hore 'mele o phutholohe.
Mokhoa oa ho hema ka diaphragmatic:
1. Robala ka mokokotlo o kobehile mangole kapa o robale ka lehlakore le phutholohileng.
2. Beha letsoho le leng sefubeng sa hao, letsoho le leng mpeng ea hao.
3. Hema ka nko metsotsoana e 4, u utloe mpa ea hao e phutholoha (letsoho le phahamisitsoe ka mpeng ea hao).
4. Tšoara metsotsoana e 1-2 haeba e phutholohile.
5. Hema butle ka metsotswana e 6-8 ka molomo, o utlwa mpa ya hao e ntsha moya.
6. Pheta metsotso e 5-10.
Boikoetliso bona bo thusa ho fokotsa sekhahla sa pelo ea hao, ho khutsisa kelello ea hao, le ho fokotsa khatello molaleng le mahetleng a hao—libaka tse peli tseo hangata li tlatsetsang ho hlokeng boroko.
2. Ho Otlolla Hanyenyane ho Imolla ho satalla ha Mesifa
Ho otlolla mesifa e itseng ho ka baka ho hloka botsitso bosiu. Ho otlolla mesifa ka bonolo (empa e seng ka matla) ho thusa ho bontsha phomolo mesifa le manonyeletsong. Physiotherapy, ho otlolla mesifa pele ho robala hangata ho shebana le libaka tse kotsing ea ho ba le khatello: molala, mahetla, mokokotlo, letheka le manamane.
Mehlala ea ho otlolla maoto ho bolokehileng ho etsoa pele ho robala:
– Mokhoa oa ngoana oa ho phomotsa mokokotlo le letheka.
– Otlolla molala ka ho koba hlooho ka thoko butle (ntle le ho e qobella).
– Sefuba se otlolle leboteng ho fokotsa mahetla a chitja ka lebaka la ho lula nako e telele haholo.
– Ho otlolla mesifa e menyenyane ea hamstring (mohlala, ka thaole maotong a hao ha u robetse) ho fokotsa tsitsipano mokokotlong oa hao o ka tlase.
Senotlolo ke ho otlolla butle, ka ho hema ka botebo, le ntle le ho baka bohloko. Nako e loketseng ke metsotsoana e 20-30 ka boemo, e phetoa makhetlo a 2-3.
3. Ho Phomola Mesifa ho Tsoelang Pele
Ho phomola mesifa ka mokhoa o tsoelang pele ke mokhoa o rutoang hangata ke litsebi tsa 'mele, haholo-holo ho bakuli ba nang le khatello e sa foleng le ho hloka boroko ho amanang le matšoenyeho. Mokhoa ona o kenyelletsa ho tiisa mesifa e itseng metsotsoana e seng mekae, ebe o e lokolla ka boomo ho hlahisa maikutlo a hlakileng a ho phomola.
Mehato e bonolo:
1. Ho qala maotong: tiisa menoana ea hao ea maoto le manamane metsotsoana e 5, ebe u lokolla metsotsoana e 10-15.
2. Eya hodimo ho ya diropeng, maragong, mpeng, mokokotlong, matsohong, mahetleng le sefahlehong.
3. Tsepamisa maikutlo phapang maikutlong a "ho tsieleha" le "ho phutholoha".
Boikoetliso bona bo fokotsa tsitsipano ea 'mele' me bo thusa 'mele ho robala kapele.
4. Kalafo ea Matsoho bakeng sa Bohloko ba Mesifa le ho Honyela
Ho batho ba bang, bothata bo boholo ka boroko ke bohloko—mohlala, bohloko ba mokokotlo o ka tlase, bohloko ba molala, kapa bohloko ba mahetla. Lingaka tsa 'mele li ka etsa phekolo ea matsoho joalo ka ho tsamaisa manonyeletso, ho silila lisele tse bonolo, kapa mekhoa ea ho lokolla myofascial ho fokotsa ho thibana le ho ntlafatsa phallo ea mali.
Kalafo ea letsoho hangata e fana ka liphello tse latelang:
- E fokotsa ho satalla ha manonyeletso le mesifa
- E fokotsa kutloelo-bohloko ea bohloko
- Ntlafatsa mefuta ea motsamao
- E eketsa boiketlo ha o robetse
Leha ho sililoa ho ka etsoa ka bouena, tlhahlobo ea setsebi sa 'mele ke ea bohlokoa haeba bohloko bo hlaha khafetsa, bo phatsima, kapa bo tsamaea le ho thothomela, kaha sena se ka bontša bothata ba methapo kapa boemo ba 'mele bo hlokang lenaneo le khethehileng.
5. Koetliso ea Boemo le Tokiso ea Mekhoa ea ho Lula
Boleng ba boroko hangata bo angoa ke se etsahalang letsatsi lohle. Ho dula nako e telele haholo o le boemong bo sa tsitsang ho ka etsa hore mesifa ya sefuba e honyele, mahetla a ruruhe pele, le molala o satalle. Ka lebaka leo, mmele o ikutlwa o sa phutholoha bosiu mme ho thata ho fumana boemo bo phutholohileng ba ho robala.
Hangata lingaka tsa 'mele li fana ka boikoetliso ba ho ema hantle joalo ka:
– Ho hula mahlakore a mahetla morao ka sekwahelo sa Scapular (ho hula mahlakore a mahetla morao) ho bula mahetla
- Ho hula seledu ho fokotsa tsitsipano ya molala
- Boikoetliso bo bobebe ba ho matlafatsa mokokotlo ho tšehetsa mokokotlo o ka tlase
Tokiso ea ergonomic le eona ea bohlokoa: bophahamo ba setulo, boemo ba sekirini, le khefu ea ho otlolla metsotso e meng le e meng e 45-60 li ka thusa ho fokotsa bohloko bo atisang ho sitisa boroko.
6. Mosebetsi oa 'Mele o Tloaelehileng le o Lekanngoang
Lithuto tse ngata li bontša hore boikoetliso ba kamehla bo ntlafatsa boleng ba boroko. Leha ho le joalo, matla le nako ea boikoetliso li bohlokoa. Boikoetliso bo boima bo haufi haholo le nako ea ho robala bo ka etsa hore ho be thata hore batho ba bang ba robale. Lingaka tsa 'mele li ka thusa ho rala mesebetsi e loketseng boemo ba bona ba 'mele, haholo-holo bakeng sa batho ba nang le bohloko ba manonyeletso, botenya, kapa nalane ea kotsi.
Litlhahiso tse akaretsang:
– Mosebetsi o bobebe le o itekanetseng oa aerobic (ho tsamaea ka potlako, ho palama baesekele ka boiketlo) metsotso e 20-30, makhetlo a 3-5 ka beke
– Koetliso ea matla a bobebe makhetlo a 2-3 ka beke
– Qoba ho ikoetlisa ka matla lihora tse 1-2 pele u robala haeba u ikutloa u le kotsing ea ho hlasimoloha.
'Mele e mafolofolo motšehare e atisa ho ba le morethetho o tsitsitseng haholoanyane oa boroko le mekhahlelo e tebileng ea boroko.
7. Thuto mabapi le ho robala le tšehetso ea mosamo
Ho robala ka tsela e fosahetseng ho ka mpefatsa bohloko le ho baka ho tsoha khafetsa. Ngaka ea 'mele e ka fana ka maikutlo a hore na ke maemo afe a sireletsehileng ka ho fetisisa ho latela matšoao a hau.
Melao-motheo e meng e akaretsang:
– Ho robala ka lehlakore: beha mosamo pakeng tsa mangole a hao ho boloka letheka la hao le otlolohile le ho fokotsa kgatello mokokotlong wa hao o ka tlase.
– Ho robala ka mokokotlo: mosamo o mosesaane ka tlas'a mangole a hao o ka fokotsa khatello mokokotlong oa hao o ka tlase.
– Qoba ho robala ka mpa haeba o atisa ho ba le bohloko ba molala/mokokotlo, hobane bo kenyelletsa ho sotha molala oa hao ka lihora tse ngata le ho beha khatello mokokotlong oa hao o ka tlase.
Ho khetha mosamo oa molala le hona ho bohlokoa: mosamo o phahameng haholo o ka koba molala, ha o tlaase haholo o etsa hore molala o "oe" 'me o ime.
8. Mekhoa ea Physiotherapy ea ho Fokotsa Bohloko
Ntle le boikoetliso le phekolo ea matsoho, physiotherapy e ka boela ea sebelisa mekhoa e kang ho hatella ka mofuthu, TENS (Transcutaneous Electrical Nerve Stimulation), kapa mekhoa e meng ea phekolo ea mocheso ho fokotsa bohloko le ho khothalletsa ho phomola ha mesifa. Mohlala, ho sebelisa compress e mofuthu metsotso e 10-15 pele ho robala hangata ho thusa ka bohloko ba mesifa le ho satalla ha manonyeletso, haholo-holo ho batho ba nang le khatello ea mokokotlo kapa molala.
Leha ho le jwalo, mokgwa o lokela ho kgethwa ho ya ka boemo le tataiso ya botsebi, hobane ha se mekgwa yohle e loketseng motho e mong le e mong (mohlala, maemong a ho ruruha ho matla kapa mafu a itseng a letlalo).
U Lokela ho Buisana le Ngaka ea Physiotherapist Neng?
Nahana ka puisano haeba:
– Bohloko bo sitisang boroko ka nako e fetang libeke tse 1-2
– Ho na le ho tsikinyeha, ho hloka matla, kapa bohloko bo hlahang matsohong/maotong
– Hangata ba tsoha ka lebaka la bohloko le bothata ba ho fumana boemo bo phutholohileng
– O na le nalane ea likotsi kapa mathata a sa foleng a ho ema hantle
– Ke lekile mekhoa e fapaneng empa ke ntse ke sa kgone ho robala
Ngaka ea 'mele e tla etsa tlhahlobo e felletseng, ho kenyeletsoa le boemo ba 'mele, mekhoa ea ho sisinyeha, matla a mesifa le lintho tse bakang bohloko, ebe e theha lenaneo le itseng.
Ho koala
Ho ntlafatsa boleng ba boroko ha se kamehla ho lokelang ho qala ka lipilisi tsa boroko. Mathata a mangata a boroko a susumetsoa ke mabaka a 'mele a kang bohloko, khatello ea mesifa, boemo bo bobe ba 'mele le ho hema ho sa sebetseng hantle. Mekhoa ea phekolo ea 'mele—ho tloha ho phefumoloheng ka diaphragm, ho otlolla mesifa butle, ho phomola mesifa ka mokhoa o tsoelang pele, phekolo ea matsoho, koetliso ea boemo ba 'mele le thuto ea boemo ba boroko—e ka thusa 'mele ho fumana boemo bo phutholohileng le bo phutholohileng haholoanyane bakeng sa boroko.
Ka mokhoa o nepahetseng le o tsitsitseng, physiotherapy ha e u thuse feela ho robala hantle, empa hape e ntlafatsa boleng ba bophelo ba hau ka kakaretso: 'mele oa hau o ikutloa o le bobebe, kelello ea hau e khutsitse, 'me u ikutloa u le mafolofolo haholoanyane ha u tsoha hoseng.
