Knee ligament likotsi: mefuta ea likotsi le mekhoa ea ntlafatso * Sefapano

Likotsi tsa li-ligne tsa mangole li tloaelehile ho CrossFit joalo ka lipapaling tse ling tse ngata: ho phahamisa boima, liatleletiki, ho phahamisa motlakase, bolo ea maoto, hockey le tse ling tse ngata. Ho kanna ha ba le mabaka a mangata a sena, empa hangata lintlha tse tharo li lebisa ho sena: mokhoa o sa nepahalang oa boikoetliso, boima ba 'mele bo sebetsang, le ho khutlisetsa manonyeletso le mesifa pakeng tsa boikoetliso.

Kajeno re tla sheba hore na re ka qoba ho tsoa likotsi mangoleng ha re etsa CrossFit, ke boitlhakiso bofe bo ka kenyang letsoho ho sena, le hore na re ka hlaphoheloa hantle joang likotsing.

Knee anatomy

Li-ligne ligne li ikarabella bakeng sa ts'ebetso e tloaelehileng ea ts'ebetso ea mantlha ea lengole - ho phunya, ho eketsa le ho potoloha ha lengole. Ntle le metsamao ena, motsamao o tloaelehileng oa motho o ke ke oa khoneha, re sa bue ka lipapali tse behang litholoana.

Lisebelisoa tsa ligament tsa lengole li na le lihlopha tse tharo tsa li-ligaments: lateral, posterior, intra-articular.

Li-ligal tsa morao-rao li kenyelletsa li-ligone tsa ponahalo le tsa tibial. Ho li-ligamente tsa morao-rao - popliteal, arcuate, patellar ligament, medial le lateral tšehetsa ligaments. Li-intra-articular ligaments li bitsoa cruciate (anterior le posterior) le li-ligamente tse fetohang tsa lengole. Ha re luleng hanyane hanyane ho tsa pele, hobane semathi se seng le se seng sa bobeli se ka tobana le mokokotlo oa bohloko ba lengole. Li-ligamente tse boima li na le boikarabello ba ho tsitsisa lengole, li boloka leoto le ka tlase hore le se ke la fetela pele le morao. Ho hlaphoheloa ho tsoa leqeba le bohloko la lengole la lengole ke ts'ebetso e telele, e bohloko ebile e le thata.

Lintho tsa bohlokoa hape mohahong oa lengole ke menisci ea kantle le e kahare. Tsena ke mekotla ea lefufuru e sebetsang e le ntho e tšosang lenonyeletso 'me e ikarabella ho tsitsisa boemo ba lengole tlasa mojaro. Ho lla ha Meniscus ke e 'ngoe ea likotsi tse tloaelehileng tsa lipapali.

Boikoetliso ba Kotsi

Ka tlase re u tsebisa tse 'maloa tsa boikoetliso bo bohloko ka ho fetesisa bo sebelisitsoeng lipapaling, ho kenyeletsoa le crossfit, eo, haeba mokhoa ona o tlōloa, e ka lebisang tšenyo ea methapo ea lengole.

Li-squats

Sehlopha sena se ka kenyelletsa boikoetliso bohle moo boholo kapa boholo ba bophahamo bo fetisoang ka li-squats, ekaba li-squats tsa khale kapa tse ka pele tse nang le barbell, li-thrusters, barbell jerk le boikoetliso bo bong. Leha e le hore li-squats ke boikoetliso bo botle ba 'mele oa motho, ho lemala ha lengole kapa ho phatloha ha ligament nakong ea boikoetliso ho atile. Sena se etsahala hangata ha semathi se sitoa ho sebetsana le boima bo boima ha se ema 'me lengole le "tsamaea" hanyane ka hare kapa kantle kamanong le tsela e tloaelehileng ea motsamao. Sena se lebisa ho lematseng leqhubu le ka morao la lengole.

Lebaka le leng la likotsi tsa ligament ha o ntse o senya ke boima bo boima ba ho sebetsa. Esita le haeba mokhoa ona o phethahetse, boima bo boima ba litekanyo bo beha mojaro o moholo meleng ea lengole, nako le nako sena se ka baka kotsi. Bakeng sa baatlelete ba sa sebeliseng molao-motheo oa nako ea ho jara nako mme ba sa lumelle mesifa ea bona, manonyeletso le methapo hore e fole ka botlalo, sena se bonoa hohle. Mehato e thibelang: sebelisa marapo a mangole, futhumala hantle, hlaphoheloa betere lipakeng tsa ho ikoetlisa ka thata le ho ela hloko mokhoa oa ho ikoetlisa.

Ho qhoma

Boikoetliso bohle ba ho qhomela bo tsoang CrossFit bo lokela ho kenyelletsoa sehlopheng sena: li-squats tse nang le ho qhomela kantle, ho tlolela ka lebokoseng, ho tlolela halelele le holimo, jj. Liketsong tsena ho na le lintlha tse peli tsa bophahamo moo lengole le leng tlas'a mojaro o boima: motsotso oa ho tlola le nako ea ho lula.

Motsamao ha o tlolela holimo oa phatloha, 'me, ntle le li-quadriceps le mesifa ea gluteal, karolo ea mojaro oa tau e oela mangoleng. Ha o fihla, boemo bo ts'oana le li-squats - lengole le ka "ea" pele kapa lehlakoreng. Ka linako tse ling, ha a etsa boikoetliso ba ho qhomela, ka phoso moatlelete o oela maotong a otlolohileng, maemong a mangata sena se lebisa ho lematseng likotlo tse tšehetsang kapa tse tšehetsang. Mehato ea thibelo: o seke oa lula ka maoto a otlolohileng, netefatsa boemo bo nepahetseng ba mangole ha o lula.

Mochini oa khatiso oa maoto le katoloso ea maoto ho simulator

Ya e le hantle, tsena ke boitlhakiso e babatsehang bakeng sa ho itšehla thajana mesifa ea serope sa serope, empa haeba u nahana ka biomechanics bona, ba ka ho feletseng hanyetsa dikhutloteng tsa tlhaho bakeng sa batho. 'Me haeba ho li-simulators tse ling tsa mechini ea khatiso ea leoto ho ntse ho ka khoneha ho ts'oara molumo o motle le ho etsa mofuta oa "back squat", joale ho lula katoloso ke boikoetliso bo sa thabiseng ka ho fetesisa bakeng sa mangole a rona.

Mochini o hlophisitsoeng o entsoe ka tsela eo karolo e ka sehloohong ea mojaro e oelang hloohong e bōpehileng joaloka li-quadriceps, e leng ntho e ke keng ea khoneha ho jarisoa ntle le ho theha khatello e matla holim'a lengole. Bothata bona bo hlobaetsa haholo ha o sebetsana le boima bo boholo le ho lieha ho matla ntlheng ea motlakase. Popliteal ligament kotsi e fetoha taba ea nako. Ka hona, re khothaletsa ka matla ho nka mehato ea thibelo: sebetsa ka boima bo itekanetseng, u se ke oa nka khefu e telele holimo kapa tlase ea molumo.

Hopola, kotsi ea lengole hangata e ka thibeloa ka ho laola motsamao o felletseng le ho latela mokhoa o nepahetseng oa boikoetliso. Hape, tšebeliso ea li-chondoprotectors khafetsa e tla ba mohato o motle oa tšireletso: chondroitin, glucosamine le collagen tse fumanehang ho tsona ka litekanyetso tse kholo li tla etsa hore li-ligaments tsa hau li be matla le ho thatafala. Hape, baatlelete ba eletsoa hore ba sebelise mafura a futhumatsang, hona ho ke ke ha lumella mesifa, manonyeletso le methapo hore e "phomole" lipakeng tsa li-set.

Mefuta ea likotsi tsa lengole la lengole

Ka tloaelo, likotsi tsa lengole la lengole li nkuoa e le lefu la mosebetsing ho baatlelete ba bangata. Leha ho le joalo, esita le batho ba hole le lipapali ba ka lematsa mesifa kotsing, likotlo tse matla ho isa leseling, li oela mangoleng kapa li tlole bophahamong bo phahameng.

Sprain ke kotsi ea lengole e hlahang ka lebaka la ho otloloha ha methapo, ho ba le khatello ea maikutlo haholo. Hangata e tsamaea le likhapha tse nyane tsa ligaments.
Ho robeha ha li-ligament ke kotsi ea lengole, e tsamaeang le tlolo ea bots'epehi ba likhoele tsa ligament. Ho phatloha ha li-ligament ho na le likhato tse tharo tsa boima:

ke likhoele tse fokolang feela tse senyehileng;
likhoele tse fetang halofo li senyehile, tse fokotsang motsamao oa lengole;
ligament e tabohile ka botlalo kapa e tsoa sebakeng sa tokiso, lenonyeletso le lahleheloa ke ho sisinyeha ha lona.

Matšoao a likotsi tsa lengole la lengole a ts'oana: bohloko bo bohloko lengoleng, ho petsoha kapa ho tobetsa maikutlo tlasa lengole, ho ruruha, phokotso ea motsamao oa lengole, ho se khone ho fetisetsa boima ba 'mele leotong le lemetseng. Ho qala kalafo e nepahetseng ea lengole kamora ho tsoa kotsi (ho qhoma kapa ho robeha ha methapo), o tlameha ho qala ho etsa tlhahlobo e nepahetseng, ke ngaka feela e ka etsang sena, ha ua lokela ho hakanya kapa ho hlahloba "ka leihlo" u le mong, sena se ka etsoa feela ka ho sebelisa X-ray scan, computed tomography , MRI kapa ultrasound.

Thuso ea pele

Haeba molekane oa hau oa boikoetliso a tletleba ka bohloko bo boholo ba lengole, uena kapa morupeli ea mosebetsing o lokela ho ba fa thuso ea pele ea pele:

Hang-hang kenya serame sebakeng se lemetseng (thaole e metsi, botlolo ea metsi a batang, 'me ka holim'a tsohle - pakete ea leqhoa).
Leka ho thatafatsa lengole ka hohle kamoo ho ka khonehang ka bandage e rekereng kapa mekhoa e ntlafalitsoeng (sekareleta, lithaole, jj.). Motho ea hlokofalitsoeng ha aa lokela ho tsamaea haholo mme ho hang ha a hata leoto le lemetseng.
Fa leoto le lemetseng boemo bo phahameng ka mokhoa o fumanehang, leoto le lokela ho beoa kaholimo ho mmele, sena se tla fokotsa sekhahla sa sebopeho sa edema.
Haeba bohloko bo le boima haholo, fa lehlatsipa meriana ea bohloko.
Hang-hang isa lehlatsipa phapusing ea maemo a tšohanyetso kapa emela ambulense hore e fihle.

Kalafo le ntlafatso kamora ho tsoa likotsi

Ha ho ka ba le ho phatloha kapa ho phatloha ha methapo ea matla a 1, hangata ntle le ts'ebetso. Hoa hlokahala ho fokotsa metsamao ea mokuli ka hohle kamoo ho ka khonehang, sebelisa bandage e tlamang kapa tlamo e khethehileng, phahamisa leoto le lemetseng kaholimo ho mmele, sebelisa lithethefatsi tse seng tsa steroidal tse khahlanong le ho ruruha, sebelisa mafura a hlatsoang.

Tabeng ea ho phatloha ha sekhahla sa 3 sa ho tiea kapa lihlopha tse felletseng tsa ligament, ho se ho sa khonehe ho etsa ntle le ts'ebetso ea ho buoa. Ho etsoa opereishene ho kopanya li-ligaments, hangata ho sebelisoa fascia kapa tendon ea quadriceps ho e matlafatsa. Ho na le linako tseo ho ke keng ha khoneha ho roka ligament - lipheletsong tsa ligament e tabohileng li arohane haholo. Tabeng ena, ho sebelisoa maiketsetso a entsoeng ka thepa ea maiketsetso.

Ntlafatso kamora ho tsoa kotsi e ka aroloa ka mekhahlelo e mengata:

Physiotherapy (kalafo ea laser, electrophoresis, kalafo ea radiation ea radiation);
Ho ikoetlisa (ho etsa boikoetliso bo matlafatsang ka kakaretso bo etselitsoeng ho khutlisa motsamao le ts'ebetso ea manonyeletso le methapo).

Ho ikoetlisa ho khutlisa likhoele

Joale ha re boneng hore na u ka matlafatsa methapo ea lengole joang kamora ho lemala. Ka tlase lethathamo le lenyenyane la boikoetliso bo bonolo ka ho fetisisa bakeng sa methapo ea lengole kamora ho tsoa kotsi, eo qalong e lokelang ho etsoa tlasa taolo ea ngaka kapa setsebi sa tlhabollo, mme kamora moo feela - ka boikemelo.

Ho robala ka mokokotlong, leka ho phahamisa maoto a hao a otlolohileng ebe u notlela sebakeng sena nakoana. Boloka maoto a hao a otlolohile kamoo ho ka khonehang.
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O robetse ka mokokotlo, khumama mangole, o ba hule ka mpeng ebe o hoamme metsotsoana e mmaloa sebakeng sena. Khutlela boemong ba ho qala.
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U sebelisa tšehetso, leka ho ema lirethe tsa hao 'me u phahamise menoana ea hau. Ka nako e ts'oanang, maoto a mangole a lokela ho otloloha ka hohle kamoo o ka khonang.
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U sebelisa tšehetso, leka ho ema ka menoana ea hau ea maoto 'me ka lipalo u hlothe mesifa ea namane ea hau.
Ho lula setulong le ho phahamisa leoto, leka ho koba le ho otlolla lengole makhetlo a mangata kamoo ho ka khonehang.
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Leka ho otlolla li-adductors le li-hamstrings libakeng tse fapaneng: ho lula, ho ema kapa ho paqama ka mokokotlo.
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Ha ua lokela ho kenyelletsa mesebetsing ea hau ea tlhabollo e nang le mojaro o otlolohileng ho quadriceps. E ke ke ea khathatsa mesifa feela, empa le lengole le kopaneng, leo maemong a mangata le tla lebisa ho bohloko bo boholo le ho fokotsa ts'ebetso ea ho fola ha hao beke kapa tse peli.