Tsela ea ho matlafatsa manonyeletso hao le ligaments: lisebelisoa le lintlheng tsa boitlhakiso

Hlophisitsoeng ikoetlisa ke habohlokoa le lilemo li le teng. E fana ka melemo e mengata ho pholletsa le 'mele: e matlafatsa mesifa le manonyeletso, e sirelelitse esita le eketsa matla lesapo, ntlafatsa mele, fetoha le maemo' me ligament ho leka-lekana, mokoka le ho hanyetsa khatello ea kelello. E le hore re lule re le molumo oa tsamaiso ea musculoskeletal, u lokela ho mo fa ka khatello ea itseng letsatsi le letsatsi.

Manonyello le karolo ea bona ka masapo batho

Manonyeletso - metsoako atileng ka ho fetisisa ka masapo a batho. Ba fana ntle ho tefo mokhatlo oa, empa ka hare ho meeli e hlalosoa ke sebopeho bona. Le tsamaiso ya ho kompone fokotsa matla a lona, kahoo ba ile ba ba ka ho eketsehileng matlafatsoa ke chord fibrous. Ka 'mele oa motho ho na le tse makholo manonyeletso. Ba bang ba bona ke tse nyenyane le tse patehileng, ho etsa mohlala, ka manonyeletso le. Le tse ling tse khōlō 'me bonahaleng, mohlala, ka mahetleng, mangole' me elbows. Le tsamaiso ya metsoako tsena meleng e fapaneng haholo. Mohlala, chitja ka mahetla kopanetsoeng lumella ho tsamaisa letsoho ka tataiso efe kapa efe le a bataletseng metsoako intercarpal fana fokolang feela Sliding khahlanong le masapo e mong le tse ling. The potso ea kamoo ho ka matlafatsa manonyeletso, ke ea bohlokoa kajeno joaloka pele.

Litlelase ke le thuso ho fetisisa bakeng sa ho matlafatsa manonyeletso

batho ba bangata ba ipotsa hore na ho matlafatsa manonyeletso. Hoa hlokahala ho netefatsa tshusumetso mejaro bonyane, tse kang ho tsamaea, ho sesa, sebedisa matla ka baesekele ho ikoetlisa. Matlafatsa mabapi le, fokotsa kotsi ea mo ntša kotsi, thusa otlolla tsa boitlhakiso, ho akarelletsa le yoga e le Pilates. Ke mokhoa molemo ka ho fetisisa ea ho matlafatsa manonyeletso.

Ho ba sireletsa mathata, u lokela ho latela ba bang ba melao:

1. Eya ho orthopedist ena. Motho ba tšoanelehang lokela hlahloba boemo ba leqaqailaneng, lengole le manonyello a liqholo.
2. Laola boima ba hao. Ntse nona haholo - mojaro ena e eketsehileng ka manonyeletso 'ohle a' mele, haholo-holo ka lengole le noka. Eketsa 1 feela lik'hilograma boima ba 'mele eketseha ka 10-15% kotsi ea ho ba le tabanan.
3. Ho khetha lieta e nepahetseng. Phutholoha lieta, haholo-holo lieta tse phahameng, ka senya mele oa hao, gait ba oa baka hore mafu maoto. The lieta ho fetisisa tse thata leoto lieta le khoro tšehetso le eena feela bonolo, tsena lieta - ho thibela ho fetisisa tsa dikotsi tsa leqaqailaneng, liqholo le lengole manonyeletso.
4. Ho hlomella mosebetsing. Hampe nehelanoa k'homphieutha kapa ba sa phutholoha mele deskeng ea hao baka bothata bakeng sa lesapo la mokokotlo, e leng ka lehlakoreng le etella pele ho ea ka morao bohloko le molaleng.
5. Sebelisa ka har'a tlhapi eo seratsoana haholoanyane. Fish e ruileng mafura acid unsaturated, e hlokahalang bakeng manonyeletso.
6. Kopanela boitlhakiso li loketse hore ho ntlafatsa ho tenyetseha, mele, ho leka-lekana le tšebelisano.

ke ho ikoetlisa ho molemo bakeng sa manonyello le ligaments eng?

ho ikoetlisa fapaneng tlisa melemo undoubted ho pholletsa le 'mele. Tsela ea ho matlafatsa manonyeletso, mesifa le ligaments, o tla nka khato ka tsona e mong le e mofuta oa ho ikoetlisa:

1. Aerobics ntlafatsa phallo ea mali ho manonyeletso, matlafatsa ligaments.
2. Otlolla eketseha fapaneng ya tshisinyo, fokotsa ho satalla, imolla bohloko.
3. Matla a ho fana ka koetliso e matlafatsa ligaments le tendons.
4. Matha matlafatsa tendons le ligaments tsa 'mele o tlaase.
5. Ho sesa ntlafatsa ho tenyetseha le phallo ea mali ho manonyeletso.
6. Tantša ntlafatsa ajoa ka likopi mali, tšebelisano.
7. Tsamaea eketsa tsamaiso.
8. Roshan matlafatsa ligaments le tendons tsa 'mele o tlaase.
9. Yoga eketsa mefuta e fapaneng ya tshisinyo, fokotsa ho satalla, imolla bohloko.
10. Pilates o na le le phello e tšoanang le ea yoga.

Dira dithutiso tsa mesifa ka mahetla le ligaments unloading

mesifa Overstrain ea mahetleng 'me ka morao e ka holimo e tletse lintho tse ngata ka boemo bo utloisang bohloko haholo. Slouching deskeng ea hao le hunched mele hangata e etsa hore mesifa ea melala ea sefubeng le otlolla mesifa ea mahetleng 'me ka morao,' me sena le sona se etsa hore hlooho le bohloko mesifa sebakeng sena.

Tsela ea ho matlafatsa ka mahetla e kopanetsoeng, bonts'a boitlhakiso li latelang:

1. Shrug. Eme ho phahamisa mahetla a hae ho litsebe tsa hae, o tlohang lehare, ka nako eo nka ba le tlohele.
2. Ho kopanya le ho hlapholla ya mahetleng ka. E le lintho tse ngata kamoo ho ka khonehang ho beha mahetleng le pele pele, ka nako eo nka ba tsoa khutla, ikopanya le lehare ka mahetla.
3. Otlolla khutla. Lula setulong, beha maoto a hao fatše. Butle itšetleha pele. Otlolla matsoho a hae pakeng tsa maoto a hae ho finyella meomo ea setulo, ho fihlela ho na le khatello ea kelello le matla ka morao e ka holimo. Butle nka boemo ba pele.

phepo e nepahetseng

phepo e nepahetseng ka bophelo bo botle ke ntho ea bohlokoa ha a le lilemo leha e le efe: bongoaneng ha masapo le mesifa li hola ka mafolofolo, 'me ka botsofali, ha fokolisa dinama tse nyenyane tse. Healthy lesapo kamehla hloka itseng bonyane ba le motsoako livithamine le liminerale, haholo-holo lethathameng le hlophisitsweng k'halsiamo.

Tsela ea ho matlafatsa manonyello le ligaments le matla a? Lijo e fana ka phelang ka matla, e leng e ho hlokahala bakeng sa ho phelang kaofela e le mafura a koloi. Le protheine ka lijo sebelisoa ka 'mele e le lintho tse bonahalang e le ho haha. Ho thahasellisang ke hore lesapo batho tswelela pele roba fatše 'me a haha. lilemo tse 7-10 matsoai batho ba baholo masapo ntho ka ho feletseng ntlafalitsoeng. 'Me ha e sa le ngoana, ha ngoana o hōla ka potlako, masapo hae ka ho feletseng ntjhafatswa bakeng sa lilemo tse 2. Ba bang ba latella likarolo le divithamini ke haholo-holo molemo bakeng sa masapo, manonyello le mesifa. Pele u matlafatsa manonyello le thuso ea ho ikoetlisa, u lokela ho fana ka 'mele le phepo e nepahetseng.

Products tsa mesifa phetseng hantle, masapo a ka le manonyeletso

nomoro hlokahalang e habonolo ile a fumana ho tswa ho e leka-lekaneng lijo tse fapa-fapaneng, e akarelletsang tse latelang lihlopha sehlahisoa:

1. Lebese lihlahisoa (lebese, ka yogurt, Cottage chisi, bolila tranelate).
2. Fats le lik'habohaedreite (oli ea limela, linate, tlhapi).
3. Litholoana le meroho (a hloekileng, o hoammeng, omisitsoeng, makotikoting).
4. Liprotheine (nama, tlhapi, likhoho, mahe, legumes, linate, dipeo).

Haeba letsatsi le letsatsi menu ya ha e le lumellane le lijo tse matlafatsang tsa tsamaiso ea musculoskeletal, ho ke ke tse lakatsehang ho nka a tlatsana le:

• k'halsiamo;
• Vithamine D;
• magnesium;
• le omega 3-mafura acid.

The lethal dose kholo ka ho fetisisa ya khalsiamo batho ba lokela ho fumana ea pele lilemo tse 20 tsa bophelo, ha matla a lesapo e beha ka nako ya kgolo ya sebetsang. Ho phaella moo, tekanyetso e phahameng ea k'halsiamo ke e hlokahala le haufi le ho lilemo tse ha segokanyipalo lesapo matsoai e fokotsehile ka lebaka la ho bakang likoluoa tsa tlhaho 'me ba kotsing ea ho fractures ea eketseha.

lengole bophelo kopanetsoeng

Holim'a bophelo ba mangoleng feta khatello ea kelello haholo. manonyeletso ba bona ba lula ba ba lula ba boima ba 'mele le ho boela le bothata ba ho tsoa likotsi tse ruuoang le lipapali. Knee - kholo ka ho fetisisa le rarahaneng ka ho fetisisa e kopanetsoeng ka 'mele oa motho, ho e-ba teng ke e ngata mesifa, ligaments le tendons, e etsa bonnete ba mantsoe a tsoanang le botsitso ba mosebetsi lengole leoto.

Qetellong ea masapo a 'mele ama haholo matla a khoheli' me le fana khatello ea lebotho la ka ho tsamaea ka tsela e itekanetseng ka lengole batho, e leng ka makhetlo a 4-5 a maholo ho feta boima ba 'mele oa eona. Empa nakong ea ho ikoetlisa, ha maoto a otla fatše, e leng matla a ka feta boima ba 'mele ke ka makhetlo a fetang 12. Ka hona nona haholo ho eketsa haholo menyetla ea ho mo ntša kotsi lengole 'me ke motso oa halofo ea tshebetso tsohle ho tsosolosa articular lefufuru la lengole.

Karolo e phethoang ke ligaments ho

Lengole kopanetsoeng na le cruciate le ligaments peeletso. ligament ena, ba matlafatsa kopanetsoeng. Fibrous interosseous ligament, ba matlafatsa lengole kopanetsoeng, 'me ba a laola mokhatlo oo ho oona. Ba ile ba ka nka sebaka ka hare cavity lona ka mabota a komiki tse kopanetsweng le ho feta. Tsena lihlopha matla ya dinama tse nyenyane tse connective tlohang masapo tse hlalositsweng molaong le ho bapala ke ea bohlokoa e matla a bona, ka hobane ka bophelo bo botle ligament ka otlolla ho fihlela ho 5% ea bolelele pele.

Ho ekelletsa moo otlolla mo ntša kotsi e sokelang, sprain. Sena ponahalo ea ka hare ya dinama tse nyenyane tse nyenyane, ea isang ho bohloko le kopanetsoeng ho ruruha le ho fokotsa matjato lona. Ka mejaro e phahameng, haholo-holo ka lipapali ligament ka otlile, kotsi joalo ka etsahala esita le nakong ea hoetla. Ka tsela eo ha ho bohloko le edema, fokotswa botsitso ba lengole.

Tsela ea ho matlafatsa lengole kopanetsoeng?

Ya e le hantle, thibelo e molemo ho feta ho pheko. Tse seng kae u ka nahanang ka mangole, ho fihlela ho na le mathata a le bona. Ka hona hase bonolo haholo ho thibela mathata a lengole le ho matlafatsa mesifa hore sireletsa lengole ligaments le menisci overload le thusa ho thibela likotsi tse ngata. Fokolang mesifa - sesosa se ka sehloohong sa mathata a lengole, kahoo, ho ke ea bohlokoa ho kamehla ka mpha tsona. Ho etsa sena, ho loketse ho ikoetlisa ho matlafatsa - lengole mesifa fumana mojaro ho hlokahala, e leng se tla fokotsa kotsi ea bobe ho mangoleng.

1. Kobang mangoleng. Ho bua leshano ka mpeng ea hae, otlolla maoto. Ka hula moea le butle koba leoto le leng ka lengole, ho tsosa leoto tlaase, ho fihlela e le perpendicular ho serope sa. Ema boemong ena metsotsoana 2-3, moo, butle-butle, ho khutlela boemong ba eona ba pele. Ho joalo le ho phethisa leoto tse ling. Na 3 letoto la 10 joalo tsa boitlhakiso.
2. Ho hlaha ka kotloloho leoto. Ho bua leshano ka morao ea hao, koba leoto le leng le tobetsa maoto fatše ho boloka ho noka. Leoto bobeli ho otlolla. Ka hula moea le butle tlose leoto ka bang 25 cm, ho tswa ho fatse. Tšoare ka bang 3 metsotsoana e, butle-butle nka boemo ba pele. Balla e le leoto le leng. Etsa dikelaka tse tharo tsa repetitions 10.
3. Otlolla mangole a hao. Lula setulong ka kotloloho, khutlela hae khahlanong le morao setulo sa. Ka hula moea butle otlolla leoto le leng hoo e ka bang e tšoanang le fatše, empa ha tsela tsohle. Tšoara leoto metsotswana e mmalwa le boemong ba bona. Khutlela qalang boemo ba 'me u etse ho ikoetlisa e le leoto le leng. Etsa dira dithutiso 10 bakeng sa 3 letoto lena.