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Letsatsi La Creation: 18 Phuptjane 2021
Ntlafatsa Letsatsi: 1 November 2024
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Litaba

Haeba u na le Achilles tendonitis, kapa ho ruruha ha tendon ea hau ea Achilles, u ka ikotlolla ho thusa ho fola.

Achilles tendonitis hangata e bakoa ke ho ikoetlisa ka matla le ka mokhoa o feteletseng. Matšoao a kenyelletsa ho ba thata, bofokoli, ho se phutholohe le ho sisinyeha ho fokolang.

Ka linako tse ling, Achilles tendonitis e bitsoa Achilles tendinopathy, empa maemo ana a mabeli ha a tšoane. Achilles tendinopathy ke ho senyeha le tšenyo ea collagen ka har'a tendon. E hlaha ha Achilles tendonitis e ba e sa foleng.

Maemo a mang a ka amang sebaka seo a kenyelletsa Achilles tendonosis, kapa likeleli tse nyane ka har'a tendon, le ho phatloha ha tendon ea Achilles, ho taboha hanyane kapa ho felletseng. Maemo ana a na le monyetla oa ho hlaha haeba Achilles tendonitis e sa phekoloe.

Ho potlakisa pholiso le ho ntlafatsa ho tsamaea, leka litselana tsena tsa Achilles tendon.

3 e otlolla bakeng sa tendon ea Achilles

1. Ho otlolla ha semathi

Ha tendon ea Achilles e ruruhile, e ka tiisa le ho baka ho se utloise bohloko. Ho otlolla ha semathi, kapa namane, ho tla fana ka phomolo ka ho lokolla tendon.


Ho etsa boikoetliso bona, o tla hloka lebota kapa tšehetso e ngoe, joalo ka setulo.

  1. Beha matsoho leboteng kapa setulong. Haeba u sebelisa lebota, beha matsoho holimo.
  2. Tsamaea leoto leo u batlang ho le otlolla kamora hao. Boloka serethe sa hau fatše 'me u supe menoana ea hau ka pele.
  3. Koba lengole le leng leboteng, 'me leoto la hao le ka morao le otlolohe.
  4. Itšetlehe ka lebota ho fihlela o utloa manamane a hao a nolofala. U se ke ua itšetleha ho fihlela moo u utloang bohloko.
  5. Tšoara metsotsoana e 30. Tlatsa makhetlo a mararo.

Haeba ho utloisa bohloko ho otlolla leoto la hau, leka ho otlolla semathi ka mangole a kobehileng. Qala haufi le lebota 'me u khumame ka lengole ho fihlela u ikutloa u otlolohile. Tšoara metsotsoana e 30 ebe u pheta makhetlo a mararo.

2. Ho otloloha ka menoana ho ea lerakong

Ho otloloha ha menoana ho ea leboteng ho loketse haeba semathi se ka etsa hore mahetla a hao a se phutholohe. E beha khatello e tlase 'meleng o holimo. Joalo ka sekhahla sa semathi, boikoetliso bona bo thusa ho sisinyeha ka ho fokotsa khatello ea maikutlo ho tendon ea Achilles.


Latela mehato ena ka leoto le bakang bothata.

  1. Ema o shebile leboteng ebe u beha menoana ea hau holimo le maboteng. Ha u beha menoana ea hau holimo, ho teba ho otloloha.
  2. Shebella pele, u boloke serethe fatše. (Leoto la hao le leng le ka morao ho uena, menoana e ea pele le serethe fatše.)
  3. Tšoara metsotsoana e 30. Tlatsa makhetlo a mararo.

3. Ho theoha ha serethe

Tsela e 'ngoe ea Achilles tendon e otlolla ke lerotholi la serethe. U ka e etsa litepising kapa litepising. Haeba u batla ho sebelisa lere la bobeli, etsa bonnete ba hore e notletsoe ka boemo ba eona.

Etsa sena ka leoto le nang le bothata ba tendon ea Achilles.

  1. Tšoarella litepising tsa litepisi kapa lere.
  2. Beha bolo ea leoto la hau moeling oa mohato o tlase.
  3. Etsa hore serethe sa hau se theohe, se lumelle leoto le leng la hau hore le phomole.
  4. Tšoara metsotsoana e 30. Tlatsa makhetlo a mararo.

Haeba u na le bothata ba ho leka-lekanya, etsa boikoetliso bona u le tlas'a tlhokomelo ea setsebi sa tlhokomelo ea bophelo.

Malebela a otlollang Achilles

Bakeng sa phomolo e nepahetseng, otlolla tendon ea hau ea Achilles khafetsa. O lokela ho tsoelapele ho otlolla leha o sa utloe o thatafetse kapa o le bohloko.


E le hore u rue molemo o moholo ka ho fetisisa, boloka likeletso le maqheka ana kelellong:

  • Nka nako ea hau. Tsamaea butle, ho sa natsoe hore na o ntse o tebela maemong a ho otlolla kapa ho fetoha. Sena se tla fokotsa likotsi tsa kotsi le ho se utloise bohloko.
  • Qoba ho hlasela. Ho sisinyeha ka potlako, ka tšohanyetso ho tla mpefatsa litaba tsa tendon tsa Achilles. Lula u phutholohile nakong ka 'ngoe.
  • Boloka serethe sa hau. Nakong ea namane, otlolla serethe fatše. Haeba u phahamisa serethe, tendon ea Achilles e ke ke ea otlolla hantle.
  • Emisa haeba u utloa bohloko. Otlolla ho fihlela o ikutloa o sa phutholoha, ebe o phomola. U se ke ua sotla kapa ua qobella mesifa ea hau. Haeba u utloa bohloko bo boholo, khaotsa ho ikotlolla hanghang.

Ho otlolla ke karolo e le 'ngoe feela ea ho hlaphoheloa ke tendonitis ea Achilles. Ngaka ea hau e kanna ea u joetsa hore u phomole, u kenye lipakete tsa leqhoa, 'me u roale litšepe tsa serethe lieta.

Ho khutlela mesebetsing

Ka kakaretso, o lokela ho qoba ho matha le ho qhomela mesebetsing ho fihlela o sena matšoao.

Ha u se u loketse ho ikoetlisa, e etse butle. Qala ka liperesente tse 50 tsa boemo ba hau ba mantlha. Haeba u khona ho ikoetlisa ntle le bohloko, eketsa mosebetsi oa hau ka liperesente tse 20 beke le beke.

Ho latela matšoao a hau, o ka khona ho otlolla maemong a pele a Achilles tendonitis.

Ho molemo ho bua le ngaka kapa setsebi sa 'mele pele u etsa mofuta ofe kapa ofe oa Achilles tendon otlolla kapa ho ikoetlisa. Haeba ba utloisisa boemo ba hau ba ka u fa boiphihlelo mme ba netefatsa boikoetliso bo nang le thuso.

Boikoetliso bo matlafatsang namane bo 3

U ka boela ua ikoetlisa ho matlafatsa namane ea hau le mesifa ea serethe. Mesifa ena e hokeletsoe ho tendon ea hau ea Achilles, ka hona ho bohlokoa ho e boloka e le matla. E tla fokotsa khatello ea maikutlo ho tendon mme e thibele mathata a kamoso.

Ho etsa boikoetliso ba ho matlafatsa mesifa le hona ho tla matlafatsa tendon ea hau ea Achilles.

1. Ho lutse serethe hoa phahama

Nakong ea ha u lutse serethe, mesifa ea manamane a hao e sebetsa 'moho ho phahamisa serethe. Sena se ntlafatsa matla mme se fana ka ts'ehetso bakeng sa tendon ea Achilles.

  1. Lula setulong kapa pheletsong ea bethe. Beha maoto a hao ka bophara ba mahetla.
  2. Phahamisa lirethe ka hohle kamoo ho ka khonehang, u etse khefu, ebe u li theola butle.
  3. Tlatsa sete e le 'ngoe ea makhetlo a 20 ho isa ho a 25. Pheta makhetlo a 5 ho isa ho a 6 ka letsatsi.

2. Serethe se emeng sea phahama

Haeba e ikutloa e phutholohile, u ka etsa serethe ho phahamisa ha u ntse u eme. Phapang ena e boetse e kenya mesifa e hoketsoeng ho tendon ea hau ea Achilles.

  1. Ema maoto a hao a arohane ka mahetla. Tšoarella setulong kapa holim'a kontane bakeng sa tšehetso.
  2. Phahamisa lirethe 'me u nyolohele libolo tsa maoto a hau. Khefutsa, 'me butle-butle u theole lirethe.
  3. Tlatsa sete e le 'ngoe ea makhetlo a 20 ho isa ho a 25. Pheta makhetlo a 5 kapa a 6 ka letsatsi.

3. Boikoetliso ba namane ea sehlopha sa khanyetso

U ka sebelisa sehlopha sa ho hanela molumo oa namane le serethe. Boikoetliso bona bo matlafatsa mesifa ena ka ho e qobella ho sebetsa khahlano le ho hanyetsa.

Qala ka sehlopha sa khanya. Ha tendon ea hau e ntse e matlafala, o ka sebelisa sehlopha se tenya haholoanyane.

  1. Lula fatše kapa betheng. Eketsa maoto a hau ka pele ho uena.
  2. Tlamella sehlopha sa ho hanyetsa ho potoloha bolo ea leoto eo u batlang ho e otlolla, u khumama ka lengole hanyane. Tšoara lipheletsong ka matsoho a hau.
  3. Hula sehlopha ho leoto leoto la hau le lebile ho uena.
  4. Khefutsa, lokolla, 'me u supise leoto la hau hole le uena.
  5. Qetella lihlopha tse 3 tsa li-reps tse 10 ho isa ho tse 15.

Tsela

Haeba u na le Achilles tendonitis kapa tse ling tsa mathata a tendon ea Achilles, u ka ikotlolla ho thusa ho fola. Ts'ebetso ena e ntlafatsa ho tsamaea ka ho lokolla tendon.

Boikoetliso bo matlafatsang le bona bo ka hlahisa namane le mesifa ea serethe e hokahantsoeng le tendon. Ha mesifa e le matla, khatello ea maikutlo e tlase e tla sebelisoa ho tendon.

Bua le ngaka ea hau pele u otlolla mesifa le ho matlafatsa boikoetliso. Nakong ea ho hlaphoheloa, ho bohlokoa ho phomola le ho lekanyetsa tšebetso. Ngaka ea hau e ka u hlalosetsa tsela e sireletsehileng ka ho fetisisa ea ho khutlela mokhoeng oa hau o tloaelehileng.

Haeba tendon ea hau ea Achilles e sa ntlafale, batla tlhokomelo ea bongaka.

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