Kodi mukuvutika ndi ululu wa phewa kapena chiuno? Nazi njira zabwino kwambiri zochitira masewera olimbitsa thupi a labrum yong'ambika!

Kodi munayamba mwamvapo kupweteka kwambiri paphewa lanu pamene mwadzidzidzi munakweza dzanja lanu kuti muponye mpira pamene mukusewera cricket? Kapena, kodi mwakhala mukuvutika ndi ululu wochokera m'chiuno mwanu popanda chifukwa chomveka? Nthawi zina chifukwa cha ululu wamtunduwu chingakhale kung'ambika kwa gawo la chipolopolo mkati mwa mafupa athu. Mu sayansi ya zamankhwala, timatcha izi "Labrum Tear", zomwe zikutanthauza kung'ambika kwa labrum. Anthu ambiri amachita mantha akamva dzinali, koma ngati mwadziwitsidwa bwino za izi ndikuchita zinthu zoyenera, mutha kuthana ndi vutoli bwino. Tiyeni tikambirane za izi lero.

Mwachidule, kodi Labrum iyi ndi chiyani?

Taganizirani za mapewa ndi chiuno chathu ngati maulumikizidwe a mpira ndi soketi. Pofuna kupewa mafupa omwe ali mu cholumikizira ichi kuti asakhudzene ndi kuti cholumikiziracho chikhale cholimba, pali mphete yolimba ya cartilage kuzungulira chikhocho. Mphete imeneyo imatchedwa labrum .

Mwachidule, zili ngati mikanda ya rabara pachitseko cha galimoto. Zimasunga chitsekocho pamalo ake olimba, monga chimango, pomwe labramu imathandiza kuti mpira wa cholumikizira chathu ukhale wolimba mkati mwa chikho. Labramu iyi imatha kung'ambika panthawi yamasewera, ngozi, kapena chifukwa cha kusintha komwe kumachitika ndi ukalamba.

Pali mitundu iwiri ikuluikulu ya misozi ya labrum m'mapewa.

• Kung'ambika kwa SLAP: Pankhaniyi, gawo lapamwamba la labrum lang'ambika.
• Kung'ambika kwa Bankart: Pankhaniyi, kutsogolo ndi pansi pa labrum kwang'ambika.

Labrum imatha kung'ambika m'chiuno mwanjira yofanana. Vutoli lingatenge miyezi ingapo mpaka chaka kuti lichiritsidwe. Chifukwa chake, muyenera kukhala oleza mtima kwambiri pochiza izi.

Zochita Zolimbitsa Thupi Zothandiza ndi Torn Hip Labrum

Kuchita masewera olimbitsa thupi kumeneku kuyenera kuchitika pang'onopang'ono komanso mofatsa . Ngati mukumva kupweteka, siyani nthawi yomweyo.

1. Kuchita Maseŵero Olimbitsa Thupi a Miyendo Imodzi

Izi zilimbitsa minofu ya m'chiuno mwanu ndikulimbitsa thupi lanu. Yesani izi popanda zolemera zilizonse kaye.

• Gawo 1: Imani molunjika ndi mapazi anu atatalikirana m'lifupi ngati chiuno. Ngati mukufuna, gwirani cholemera chopepuka kwambiri (dumbbell yopepuka kapena kettlebell) ndi dzanja limodzi. Pondani mwendo kumbali imeneyo pang'ono kumbuyo.
• Gawo 2: Tsopano pindani patsogolo m'chiuno. Pamene mkono wolemera ukutsika, kwezani mwendo wakumbuyo molunjika kumbuyo. Ngati n'kotheka, kwezani mwendo mpaka utakhala wofanana ndi pansi. Ngati mukuvutika kukhala olimba, sungani zala za mwendo wakumbuyo pansi.
• Gawo 3: Bwererani pang'onopang'ono pamalo oyambira. Bwerezani izi nthawi 12-20.
• Gawo 4: Tsopano chitani chimodzimodzi mbali inayo. Chitani izi kwa ma seti awiri kapena atatu, masiku angapo pa sabata.

2. Kuchita Masewera Olimbitsa Thupi Patsogolo ndi Pambali

Izi zimatsegula bwino cholumikizira m'chiuno ndipo zimawonjezera kupirira kwa minofu.

• Gawo 1: Ikani chogwirira pamwamba pa akakolo anu. Tsopano pindani mawondo anu pang'ono ndikukankhira chiuno chanu kumbuyo pang'ono.
• Gawo 2: Mutakhala pamalo omwewo, yendani patsogolo mamita 15-20. Pumulani kwa masekondi 30.
• Gawo 3: Bwererani ku squat ndikuyenda mozungulira mamita 15-20. Pumulani kwa masekondi 30.
• Gawo 4: Tsopano yendani njira yomweyo kupita mbali inayo. Chitani izi kwa ma seti awiri kapena atatu.

3. Kuchita Masewera Olimbitsa Thupi Lakufa

Izi zikuthandizani kulimbitsa minofu ya msana ndi yapakati popanda kukakamiza chiuno chanu.

• Gawo 1: Gonani pansi molunjika. Pindani mawondo anu mpaka madigiri 90 ndikukweza mmwamba. Kwezani manja onse awiri molunjika mmwamba.
• Gawo 2: Limbitsani minofu yanu ya m'mimba ndipo pang'onopang'ono wongolerani mwendo wanu wakumanja ndikuutsitsa, uku mukubweretsa mkono wanu wakumanzere molunjika pamwamba pa mutu wanu.
• Gawo 3: Bwererani ku malo oyambira ndipo chitani chimodzimodzi ndi mwendo wina ndi mkono.
• Gawo 4: Chitani ma seti atatu a kubwerezabwereza 12-20 mbali iliyonse.

Zochita zolimbitsa thupi zothandizira ndi labrum yosweka paphewa

Muyenera kusamala kwambiri mukamachita masewera olimbitsa thupi a m'mapewa. Ngati mukumva kupweteka pang'ono, siyani nthawi yomweyo .

1. Kutambasula Thupi Lopingasa

Izi zidzatambasula minofu yolimba m'mapewa anu.

• Gawo 1: Gonani chammbali. Pindani mawondo anu ndi chiuno chanu. Ikani phewa lanu la pansi ndi chigongono pa ngodya ya madigiri 90.
• Gawo 2: Tsopano ndi dzanja lanu lina, gwirani chigongono cha mkono wapansi ndikuchikoka pang'onopang'ono pachifuwa chanu. Muyenera kumva kutambasula kumbuyo kapena mbali ya phewa lanu. Gwirani kwa masekondi pafupifupi 30.
• Gawo 3: Chitani chimodzimodzi mbali inayo. Chitani izi tsiku lililonse, m'mawa ndi usiku.

2. Kuchita Masewera Olimbitsa Mapewa

Izi zimalimbitsa minofu ya mapewa pamene zimachepetsa kupanikizika pa labrum yong'ambika.

• Gawo 1: Gonani chammbali. Gwirani dumbbell yopepuka m'dzanja lanu lakumtunda. Sungani chigongono chanu chowongoka ndipo mkono wanu ugwirizane ndi pansi.
• Gawo 2: Tsopano pang'onopang'ono kwezani mkono wanu pamwamba pa mutu wanu, kenako muuchepetse pansi molamulidwa.
• Gawo 3: Chitani izi nthawi 12-20.
• Gawo 4: Bwerezani mbali inayo. Ndi bwino kuchita maseti awiri kapena atatu.

3. Kuchita Zolimbitsa Thupi la Kuzungulira kwa Kunja kwa Diagonal

Izi zimalimbitsa minofu ya rotator cuff, yomwe imathandiza kusuntha phewa.

• Gawo 1: Imirirani molunjika ndipo gwirani chingwe cholimba ndi dzanja limodzi. Mangani mbali ina ya chingwecho pamalo olimba penapake pamlingo wa m'chiuno.
• Gawo 2: Yambani poika dzanja lanu pafupi ndi thumba lakutsogolo la dzanja lina. Sungani chigongono chanu chopindika pa madigiri 90.
• Gawo 3: Tsopano limbitsani minofu ndikuzungulira mkono kunja kudutsa thupi lonse. Imani kaye kwa masekondi 1-2, kenako pang'onopang'ono bwererani pamalo oyambira.
• Gawo 4: Chitani nthawi 12-20.
• Gawo 5: Bwerezani mbali inayo. Chitani ma seti atatu.

Samalani kwambiri ndi zinthu izi mukamachita masewera olimbitsa thupi.

Kung'ambika kwa labrum ndi vuto lomwe limalepheretsa kuyenda kwanu komanso limayambitsa kupweteka kwambiri, choncho ndikofunikira kumvetsera thupi lanu mukamachita masewera olimbitsa thupi.

• Mvetserani ululu: Ngati mukumva ululu waukulu komanso woopsa pamene mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo.Mwambi wakuti "Palibe ululu, palibe phindu" sukugwira ntchito pa izi.
• Yambani pang'onopang'ono: Musayese kuchita zinthu zambiri nthawi imodzi. Yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani kuchuluka kwa masewera olimbitsa thupi pamene mukumva bwino.
• Uphungu wa zachipatala: Ngati ululu wanu ukuwonjezeka, ndipo simukuchira mukapaka ma ice packs kapena kugwiritsa ntchito mankhwala ochepetsa ululu (monga NSAIDs) omwe dokotala wanu wakupatsani, musataye nthawi ndipo mukaonane ndi dokotala wanu kachiwiri . Iye adzakutumizirani kuti mukalandire chithandizo china.