Ho hlokomela mokokotlo oa hau hae

Mahlaba a morao haholo a bolela bohloko boo u bo utloang mokokotlong oa hau. U kanna oa ba le ho thatafala ha mokokotlo, ho fokotseha ha motsamao oa mokokotlo o ka tlase, le bothata ba ho ema o otlolohile.

Ho na le lintho tse ngata tseo u ka li etsang lapeng ho thusa mokokotlo oa hau ho ikutloa o le betere le ho thibela bohloko ba morao ba morao.

Khopolo-taba e tloaelehileng ka bohloko ba morao ke hore o hloka ho phomola le ho qoba tšebetso nako e telele. Ebile, lingaka HA BA khothaletse phomolo ea bethe. Haeba o sena sesupo sa sesosa se tebileng sa bohloko ba morao (joalo ka tahlehelo ea mala kapa senya, bofokoli, ho theola boima ba 'mele kapa feberu), lula o le mafolofolo kamoo ho ka khonehang.

Malebela ke ana a ho sebetsana le bohloko le mokokotlo oa mokokotlo:

• Emisa ho ikoetlisa ka matsatsi a seng makae feela. Sena se thusa ho kokobetsa matšoao a hau le ho fokotsa ho ruruha (ho ruruha) sebakeng sa bohloko.
• Sebelisa mocheso kapa leqhoa sebakeng se bohloko. Sebelisa leqhoa lihora tse 48 ho isa ho tse 72 tsa pele, ebe u sebelisa mocheso.
• Nka meriana e kokobetsang bohloko e kang ibuprofen (Advil, Motrin IB) kapa acetaminophen (Tylenol).
• Robala boemong bo kobehileng, ba lesea le mosamo pakeng tsa maoto. Haeba hangata o robala ka mokokotlo, beha mosamo kapa thaole e kengoang ka tlas'a mangole ho kokobetsa khatello.
• O SE KE oa etsa lintho tse kenyelletsang ho phahamisa kapa ho sotha mokokotlo oa hau bakeng sa libeke tse 6 tsa pele kamora hore bohloko bo qale.
• O SE KE WA Ikoetlisa matsatsing hang ka mor'a hore bohloko bo qale. Kamora libeke tse 2 ho isa ho tse 3, butle butle qala ho ikoetlisa hape. Setsebi sa 'mele se ka u ruta hore na ke boikoetliso bofe bo u loketseng.

IKETISETSE HO Thibela BOTSOA BOKAMOSO BA KA Moso

Ka ho ikoetlisa u ka:

• Ntlafatsa boemo ba hau ba 'mele
• Matlafatsa mokokotlo le mpa, 'me u ntlafatse ho tenyetseha
• Fokotsa boima ba 'mele
• Qoba ho oa

Lenaneo le felletseng la boikoetliso le lokela ho kenyelletsa boikoetliso bo kang ho tsamaea, ho sesa kapa ho palama baesekele e emeng. E tlameha hape ho kenyelletsa koetliso ea ho otlolla le ho matlafatsa. Latela litaelo tsa ngaka ea hau kapa setsebi sa 'mele.

Qala ka koetliso e bobebe ea pelo. Ho tsamaea, ho palama baesekele e emeng e emeng (eseng mofuta o ikhethileng), le ho sesa ke mehlala e metle. Mefuta ena ea mesebetsi ea aerobic e ka thusa ho ntlafatsa phallo ea mali mokokotlong oa hau le ho khothaletsa pholiso. Li boetse li matlafatsa mesifa ka mpeng le mokokotlong.

Ho ikotlolla le ho matlafatsa boikoetliso ke ba bohlokoa qetellong. Hopola hore ho qala boikoetliso bona kapele haholo kamora ho tsoa kotsi ho ka mpefatsa bohloko ba hau. Ho matlafatsa mesifa ea hau ea mpa ho ka fokotsa khatello ea maikutlo mokokotlong oa hau. Setsebi sa 'mele se ka u thusa ho tseba hore na u qalelle neng le ho matlafatsa boikoetliso le hore na u ka bo etsa joang.

Qoba boikoetliso bona nakong ea ho fola, ntle le haeba ngaka kapa setsebi sa 'mele se re se lokile:

• Ho matha
• Ikopanye le lipapali
• Lipapali tsa Racquet
• Golf
• Ho tantša
• Ho phahamisa litšepe
• Maoto a phahamisa ha u robetse ka mpeng
• Lula

HO NKA MEKGATO HO TIRELETSA BOHLOKO BOKAMOSO BA KA Moso

Ho thibela bohloko ba mokokotlo, ithute ho phahamisa le ho koba hantle. Latela malebela ana:

• Haeba ntho e le boima haholo kapa e sa phutholoha, fumana thuso.
• Abela maoto a hau ho u fa motheo o pharaletseng oa tšehetso.
• Ema haufi kamoo ho ka khonehang ho ntho eo u e phahamisang.
• Inama ka mangole, eseng thekeng.
• Tšoara mesifa ea mpa ha u phahamisa kapa u theola ntho.
• Tshwara ntho eo haufi le mmele wa hao kamoo o ka kgonang.
• Phahamisa u sebelisa mesifa ea leoto.
• Ha u ntse u ema u ntse u tšoere ntho, U SE KE ua khumamela. Leka ho boloka mokokotlo oa hao o otlolohile.
• O SE ke wa sotha ha o ntse o kobama ho nanabela ntho, ho e phahamisa kapa ho e nka.

Mehato e meng ea ho thibela bohloko ba mokokotlo e kenyelletsa:

• Qoba ho ema nako e telele. Haeba u tlameha ho emela mosebetsi oa hau, beha setuloana ka maoto a hau. Leoto le leng le le leng le phomotsa setuloana.
• U SE KE ua roala lieta tse phahameng. Apara lieta tse koahetsoeng ke bohato ha u tsamaea.
• Ha u lutse, haholoholo ha u sebelisa komporo, etsa bonnete ba hore setulo sa hau se na le mokokotlo o otlolohileng o nang le setulo le mokokotlo o ka fetoloang, litulo tsa letsoho le setulo se potolohang.
• Sebelisa setuloana ka tlasa maoto a hau u ntse u lutse e le hore mangole a hao a phahame ho feta letheka.
• Beha mosamo o monyane kapa thaole e kolohantsoeng ka mokokotlong ha u lutse kapa u khanna nako e telele.
• Haeba u khanna sebaka se selelele, ema 'me u tsamaee hora e' ngoe le e 'ngoe. O SE KE wa phahamisa dintho tse boima hang feela kamora ho palama halelele.
• Khaotsa ho tsuba.
• Fokotsa boima ba 'mele.
• Etsa boikoetliso ho matlafatsa mesifa ea hau ea mpeng. Sena se tla matlafatsa mokokotlo oa hau ho fokotsa menyetla ea likotsi tse ling.
• Ithute ho phutholoha. Leka mekhoa e kang yoga, tai chi, kapa ho silila.

Kalafo ea khatello ea morao; Bohloko ba morao - tlhokomelo ea lapeng; Mahlaba a bohloko ba morao - tlhokomelo ea lapeng; Bohloko ba Lumbar - tlhokomelo ea lapeng; LBP - tlhokomelo ea lapeng; Sciatic - tlhokomelo ea lapeng

• Opereishene ea mokokotlo - ho tsoa

• Kalafo bakeng sa mokokotlo o thata

El Abd OH, Amadera JED. Mokokotlo kapa mokokotlo o tlase. Ka: Frontera WR, Silver JK, Rizzo TD Jr, bahlophisi. Bohlokoa ba Phekolo ea 'mele le Tlhabollo: Mathata a Musculoskeletal, Pain, le Rehabilitation. La 4 ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 48.

Sudhir A, Perina D.Mosculoskeletal bohloko ba morao. Ka: Marako RM, Hockberger RS, Gausche-Hill M, eds. Rosen's Emergency Medicine: Likhopolo le Tloaelo ea Kliniki. La 9th. Philadelphia, PA: Elsevier; 2018: khaolo ea 47.

Yavin D, Hurlbert RJ. Tsamaiso ea ts'ebetso ea bongaka le ea morao-rao ea mahlaba a bohloko ba morao. Ka: Winn HR, e hlophisitsoeng. Phekolo ea Youmans le Winn Neurological. La 7th. Philadelphia, PA: Elsevier; 2017: khaolo ea 281.