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Pagpapanatili ng Aktibidad para sa Kalusugan ng Kasu-kasuan

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Why physical activity protects joints and tendons, how exercise helps osteoarthritis and recovery, and how to stay active safely.

Isang taong naglalakad nang mabilis.
Ang regular na paggalaw ay nagpapanatiling malusog ang mga kasukasuan, tendon, at kalamnan, at tumutulong sa paggaling — ang galaw ay gamot. Kieran Hirpara 4.0

Ang pahinang ito ay isinalin ng makina at hindi pa nasusuri ng isang doktor. Ang bersyong Ingles ang siyang opisyal.

Ano ito

Ang pagpapanatili ng aktibidad para sa kalusugan ng kasu-kasuan ay nangangahulugang paggamit ng mga partikular na galaw upang mapanatili ang maayos na pag-andar ng iyong mga kasu-kasuan. Ang pamamaraang ito ay hindi lamang para sa mga may malubhang arthritis na dulot ng pagkasira. Kasama rito ang aerobic exercise, strength training, at mga rutinang pangkalastiko. Maaaring irekomenda ng iyong doktor ang mga gawaing ito upang matulungan ang pamamahala ng sakit at mapabuti ang iyong paggalaw.

Maaari mong simulan ang mga ehersisyong ito sa loob ng maikling panahon pagkatapos ng operasyon para sa pagpapalit ng kasu-kasuan. Kung magsisimula ka sa loob ng 12 linggo pagkatapos ng total knee replacement, malamang na makakakita ka ng mas mahusay na pang-araw-araw na pag-andar. Kung patuloy kang mag-eehersisyo ng higit sa 12 linggo, makakakuha ka ng mas malakas na kalamnan at mas maluwag na kasu-kasuan. Ang pagsisikap na ito sa pangmatagalan ay tumutulong sa paggaling ng iyong katawan at pagpapanatili ng lakas nito.

Gumagana ang ehersisyo sa pamamagitan ng pagpapabuti ng fitness ng iyong puso at baga. Tumatulong din ito upang mas maunawaan ng iyong utak ang mga signal ng sakit. Ang edukasyon sa siyensya ng sakit na ito ang pinakamabisang mag-isa kapag pinagsama sa pisikal na paggalaw, kaysa gamitin mag-isa. Bagama't hindi binabago ng mga wearable trackers ang iyong pakiramdam tungkol sa kalusugan ng iyong kasu-kasuan, ang paggalaw mismo ay may epekto. Para sa mga kondisyon tulad ng trigger finger o wrist arthritis, maaaring bawasan ng ehersisyo ang mga sintomas at maaari itong tumulong upang maiwasan ang operasyon sa paglipas ng panahon.

Gumagana ba ito?

Ang ehersisyo ay mahalagang bahagi ng iyong paggaling at pangmatagalang kalusugan ng kasu-kasuan. Kung naging kaalaman ka ng buong palitan ng tuhod, ang pagsisimula ng ehersisyo sa loob ng 12 linggo ay tumutulong upang mas mabuti ang iyong paggalaw. Ang paghintay ng higit sa 12 linggo bago magsimula ay maaari pa ring makatulong, ngunit maaaring kailanganin ng mas maraming oras upang mapalakas ang lakas ng kalamnan at flexibility.

Para sa osteoarthritis ng tuhod (arthritis na dulot ng pagkasuot), ang ehersisyo ay maaaring bawasan ang sakit at mapabuti ang function. Gayunpaman, hindi sapat ang ebidensya upang sabihin kung gaano ka kaiba ang iyong pakiramdam. Ang aerobic exercise ay nagpapabuti ng fitness ng puso at baga. Ang mga mind-body exercises tulad ng Pilates at Tai Chi ay maaaring magbigay ng pinakamainam na ginhawa para sa sakit at araw-araw na function. Maaari ring mapabuti ng Tai Chi ang iyong pangkalahatang kalidad ng buhay.

Ang pagdaragdag ng whole-body vibration sa iyong routine ng ehersisyo ay maaaring palakasin ang mga resulta para sa malubhang arthritis ng tuhod. Para sa mga isyu sa hinlalaki, ang paggamit ng mobile game para sa mga ehersisyo sa bahay ay maaaring tumulong upang mas mabuti kang sumunod sa iyong routine kumpara sa karaniwang mga tagubilin. Ang mga ehersisyo sa ankle pump ay kritikal pagkatapos ng surgery sa ibabang bahagi ng katawan upang maiwasan ang mga blood clot.

Nag-iiba ang mga resulta depende sa kondisyon. Para sa mga problema sa kamay, pulso, o siko, ang mga scapular (balikat) exercises ay madalas na hindi nagdudulot ng makikitang pagbabago sa function. Ang mga wearable activity trackers ay tila hindi nagpapabuti ng iyong pakiramdam o kalusugan ng kasu-kasuan. Para sa trigger finger, ang mga orthoses at ehersisyo ay tumutulong sa maikling panahon, ngunit hindi namin mapatutunang mas maganda ito kaysa sa ibang mga conservative treatments.

Mahalaga ang prehabilitation (ehersisyo bago ang surgery). Ang isang supervised, personalized na programa bago ang anterior cruciate ligament reconstruction ay nagdudulot ng mas magandang function ng tuhod kumpara sa isang self-guided na plano. Pagkatapos ng wrist osteoarthritis, tumutulong ang ehersisyo sa pamamahala ng mga sintomas sa loob ng dalawang taon, na may kaunting mga pasyente na nangangailangan ng surgery.

May ilang mga natuklasan na mixed o limitado. Hindi pa namin alam kung ang total hip replacement ay dapat para lamang sa mga malubhang kaso. Kailangan ng mas maraming trials upang kumpirmihin ito. Habang ipinapakita ng mga pag-aaral sa hayop na ang moderate treadmill use ay tumutulong sa paggaling pagkatapos ng maikling pahinga, ang prolonged immobilization ay nakakasama sa paggaling.

Sa kabuuan, gumagana ang ehersisyo para sa maraming kondisyon, ngunit ang antas ng benepisyo ay nakadepende sa partikular na kasu-kasuan at uri ng aktibidad. Ang iyong doktor ang gabay sa iyo patungo sa angkop na programa.

Tama ba ito para sa iyo?

Maaari kang makatanggap ng benepisyo kung handa kang magsimulang gumalaw kaagad pagkatapos ng joint replacement. Ang pagsisimula ng ehersisyo sa loob ng 12 linggo pagkatapos ng total knee replacement ay tumutulong sa iyo na muling makuha ang iyong function. Kung magpapatuloy ka ng higit sa 12 linggo, makikita mo ang mas malaking pagtaas sa lakas ng kalamnan at flexibility ng kasu-kasuan. Ito ay nag-aaplay sa hip at knee replacements pareho.

Maaari ka ring makatanggap ng benepisyo kung may wear-and-tear arthritis ka sa iyong tuhod. Ang aerobic exercise ay nagpapabuti sa fitness ng iyong puso at baga. Para sa end-stage knee arthritis, ang pagdaragdag ng whole-body vibration sa iyong routine ay maaaring palakasin pa ang mga resulta. Ang ehersisyo ay maaari ring tumulong sa pamamahala ng mga sintomas sa wrist arthritis, na may kaunting mga pasyente na nangangailangan ng surgery sa loob ng 24 na buwan.

Gayunpaman, hindi ito para sa lahat. Ang paggamit ng wearable activity trackers upang subaybayan ang iyong galaw ay hindi nagpapabuti sa pakiramdam mo o sa iyong kalidad ng buhay. Ang ehersisyo ay maaaring hindi magbigay ng clinically important na pagpapagaan ng sakit para sa knee arthritis, kahit na tumutulong ito nang bahagya. Katulad nito, ang mga espesipikong ehersisyo para sa mga isyu sa kamay, wrist, o siko ay madalas na hindi nakarating sa threshold para sa makabuluhang pagpapabuti. Ang mga treatment para sa trigger finger ay nagpapakita ng short-term na mga pagtaas ngunit kulang sa ebidensya na mas mabuti ito kaysa sa ibang mga conservative na opsyon.

Ang recovery ay nag-iiba nang malaki sa pagitan ng mga pasyente. Ito ang dahilan kung bakit dapat i-customize ng iyong doktor ang plano para sa iyong mga partikular na pangangailangan. Huwag magpalagay na ang mga sintomas ng severe hip arthritis ay awtomatikong nangangailangan ng surgery agad-agad. Talakayin ang iyong mga layunin at limitasyon nang bukas. Ang shared decision-making ay tinitiyak na ang plano ay angkop sa iyong buhay at kalagayan sa kalusugan.

Ang pangunahing aral

Ang ehersisyo ay isang praktikal na paraan upang pamahalaan ang kalusugan ng kasu-kasuan at mapabuti ang pag-andar. Maaari kang magharap ng mas mahusay na lakas at flexibility kung mananatili kang aktibo sa loob ng higit sa 12 linggo pagkatapos ng operasyon sa palikpik. Ang aerobic na gawain ay nakakatulong din sa iyong puso at baga. Bagama’t madalas na binabawasan ng ehersisyo ang sakit, iba-iba ang eksaktong benepisyo para sa bawat tao. Maaaring irekomenda ng iyong doktor ang mga partikular na programa, tulad ng Pilates o Tai Chi, upang makaramdi ka ng pinakamahusay na pakiramdam.


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