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رویکردهای نوین در فیزیوتراپی - 5 توصیه برای رهایی از درد زانو
 
رویکردهای نوین در فیزیوتراپی
دکترای حرفه ای فیزیوتراپی نیاز سلامت
                                                        
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در این وبلاگ سعی داریم شما را با جدیدترین تکنیک ها و دیدگاه های فیزیوتراپی به منظور ارتقاء سلامت همگانی و پیش گیری از آسیب های اسکلتی - عضلانی و روشهای درمانی آشنا نماییم.
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مدیر وبلاگ : فیزیوتراپیست مریم نعیمی
نظرسنجی
تا چه حد از عملکرد وبلاگ رویکردهای نوین در فیزیوتراپی رضایت داشته اید؟







آمار وبلاگ
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                                          knee

شاید بتوان ادعا کرد همه زانو درد را تجربه کرده اند، چه این درد ناشی از التهاب مفاصل باشد یا استفاده بیش از حد از عضلاتی که از این مفصل محافظت می کنند.

خبر خوب این است که اغلب دردهای مزمن زانو قابل پیشگیری هستند. تحقیقات اخیر در مجله پزشکی انگلستان ادعا می کند که تمرینات درمانی و فیزیوتراپی به اندازه جراحی برای رهایی از درد مزمن زانو ناشی از آرتروز موثرند. فراگیری تقویت و کشش عضلات کلیدی پشتیبان زانو و راههای مشابه در مراقبت از زانو در نهایت سلامت این عضو حیاتی بدن را تضمین می کنند.

1-     تقویت عضلات سرینی

تحقیقات نشان می دهد که آسیبهای رایج زانو نظیر پارگی ACL وقتی اتفاق می افتند که عضلات بزرگ ران ضعیف هستند. پارگی ACL ( که از جمله در زنان ورزشکار 8 برابر بیشتر احتمال وقوع دارد) می تواند منجر به آسیب های دیگر شده و در دراز مدت با آرتروز زانو ارتباط پیدا می کند. ضعف عضلات gluteus maximus می تواند با هر قدمی که بر میداریم باعث عدم تعادل و فشار دردناک به سمت پایین بر مفصل ران، زانو و مچ بشود.

2-     تقویت عضلاتی که زانو را حمایت می کنند

با ضعف و یا عدم تعادل عضلات gluteus maximus  در اثر تمایل بیش از حد به نشستن، همسترینگ و عضلات داخلی ران (hip adductors) بیش از حد به کار گرفته شده و نیروی زیادی بر مفصل زانو وارد می شود. با تقویت این عضلات پشتیبان شانس گرفتگی و عدم تعادل را کاهش می دهید. بنابر این به خاطر داشته باشید این دو فرآیند مکمل و دارای اثر متقابل می باشند.

                                          knee

3-     عضلات مرکزی بدن

ضعف عضلات شکم باعث چرخش لگن به جلو شده و انحنای بیش از حد در شکم ایجاد کرده و باعث جابجایی استخوانهای پا به سمت داخل می شود. میتوانید این موضوع را امتحان کنید: قوس زیادی به کمر خود بدهید و دقت کنید که چگونه پا ها و زانو های شما تمایل به چرخش به سمت خط وسط بدنتان پیدا می کنند. با آزاد سازی قوس کمر به حرکت معکوس پاهایتان دقت کنید. تقویت عضلات مرکزی بدن به استقرار کمر در وضعیت طبیعی کمک می کند، و این باعث می شود در هنگام حرکت فشاری بر مفاصل بخصوص بر زانو وارد نشود.

علاوه بر آن تمرینات پیلاتیز (Pilates workouts) یا حتی یوگا و تمرینات عضلات مرکزی با المانهای رقص گونه هم می توانند این تقویت را بدنبال داشته باشند.

4-     وزن خود را کنترل نمایید.

وزن بیش از حد برای مردان 5 برابر و برای زنان 4 برابر احتمال آرتروز زانو را افزایش می دهد. بر اساس تحقیقات 10% کاهش وزن 28% بهبود عملکرد زانو را در پی دارد. در یک تحقیق دیگر هر 11 پوند کاهش وزن 50% احتمال آرتروز زانو را کاهش میدهد. زیرا چربی قدرت عضلات را کاهش می دهد و وزن اضافه فشار بر مفصل زانو را زیاد می کند.

5-     ملاحظه پاهای خود را بکنید.

کفشهای پاشنه بلند فشار بر مفصل زانو را تا 23% افزایش می دهد. علاوه بر آن عضلات ساق را هم مستعد گرفتگی می نماید. که این به نوبه خود از عوامل درد زانو نیز هست. زیرا منجر به وضعیتی می شود که به نام pronation شناخته می شود و باعث فشار بر زانو و مچ می شود. به تعویض کفش ورزشی خود به ازای هر 300 مایل (به طور متوسط 3 ماه) نیز توجه نمایید زیرا زیرسازی ضعیف برخی از این کفشها می تواند در روند مشکل آفرین باشد.





نوع مطلب : مباحث عام در فیزیوتراپی، ┘- تمرین زانو، 
برچسب ها : فیزیوتراپی، درد زانو، آرتروز زانو، تقویت عضلات مرکزی بدن، کشش عضلات زانو،
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