Litlhahiso tse akaretsang

• Qoba ho feta boima ba 'mele e ka eketsang bohloko le ho etsa hore ho fola ho be thata le ho feta.
• U se ke ua potlakela ho eketsa matla ha u etsa mosebetsi oa setsebi kapa papali e hlokang mangole. Ka ho nka khato butle-butle, re fa 'mele nako ea ho ikamahanya le maemo' me re matlafatsa mesifa, ha u ntse u phomola methapo ea lengole.
• Sebelisa litšebeletso tsa a mokoetlisi oa litsebi ho etsa bonnete ba hore ho sebelisoa mekhoa e nepahetseng kapa hore ho amoheloe motsamao o nepahetseng le liemo.
• Apara tse ling Lieta tse tsamaellanang le papadi e etsoang.
• Apara tse ling likobo haeba u tlameha ho lula ka mangole nako e telele, ho kenyelletsa le DIY lapeng.
• Liprofesheneng tse kotsi haholo, ngaka e sebetsang e lokela ho tsebisa bahiri le basebetsi ka liketso tse kotsi tsa setsebi, 'me e thuse ho ikamahanya le mokhatlo oa mosebetsi (khefu, boitšisinyo ba boitšisinyo le maemo, ho bebofatsa meroalo, ho roala mangoleng, joalo-joalo).
• Haeba ho hlokahala, lokisa phoso ea sebopeho (ho sisinyeha ho feteletseng ha maoto kapa tse ling) ka ho apara Plantar orthoses tenyetseha.

Patellofemoral syndrome

• etsoe ho paka bakeng sa bapalami ba libaesekele, fetola bophahamo ba setulo hantle 'me u sebelise likotoana tsa menoana kapa ho lokisa tlas'a seeta. Setulo se tlaase haholo ke sesosa se tloaelehileng sa mofuta ona oa kotsi ea lengole. Ho boetse ho khothaletsoa ho sebelisa li-gear ratios tse bonolo (li-gear tse nyane) le pedal kapele, ho e-na le ho qobella gear e thata (li-gear tse kholo).

lefu la ho ferekana ha sehlopha sa Iliotibial

• Ka mor'a ho ikoetlisa, 'me ka makhetlo a' maloa ka letsatsi, etsa Ho otlolla ea sehlopha sa iliotibial le mesifa ea gluteal. Fumana lintlha ho tsoa ho mokoetlisi oa lipapali kapa physiotherapist.
• Bapalami ba libaesekele ba lokela ho sebelisa baesekele e loketseng boholo ba bona le ho etsa liphetoho tse hlokahalang ho amohela a boemo ba ergonomic.
• The limathi tsa sebaka se selelele e ka fokotsa kotsi ea ho lemala mangole ka ho rata libaka tse bataletseng ho e-na le tse maralla.
• Limathi tsa sebaka se selelele tse ikoetlisang ka pina e oval li lokela ho lula li le teng moelelo o mong ea tsela ea bona ea ho qoba kamehla beha khatello ea kelello ka leoto le le leng ka curves. Ba mathang litseleng 'me kamehla ba tobane le sephethephethe le bona ba ba le ho se leka-lekane. Li lula li le ka tlase ho leoto le leng, kaha litsela hangata li thella ho ea lehetleng ho tsamaisa metsi. Ka hona ho molemo ho fetola lipotoloho.
• Balateli ba Ho hloa lithaba lokela ho etsa maeto a seng makae a bonolo pele ho sebetsana le lithaba tse phahameng. Lipalo tsa ho tsamaea li boetse li thusa ho fokotsa khatello ea kelello e sebelisoang mangoleng.